THE SCENE: It was wonderful! Not too hot, not too cold (once you started working). Great balance.
F3 WELCOME & DISCLAIMER: Yeppers!
WARM-O-RAMA:
SSH IC x20, LBAC IC x10, Tempo Squats IC x10, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.
- Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
- Round 1 = 25
- Round 2 = 20
- Round 3 = 15
- Round 4 = 10
- Round 5 = 5
- Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
- Round 1 = 20
- Round 2 = 16
- Round 3 = 12
- Round 4 = 8
- Round 5 = 4
- Station 3 = Pull-ups, Merkins, Big Boy Sit-ups
- Round 1 = 15
- Round 2 = 12
- Round 3 = 9
- Round 4 = 6
- Round 5 = 3
- Station 4 = Box Jumps, Derkins, Dips
- Round 1 = 10
- Round 2 = 8
- Round 3 = 6
- Round 4 = 4
- Round 5 = 2
- Station 5 = Burpees, Squat Jumps, Lunges (2 count)
- Round 1 = 5
- Round 2 = 4
- Round 3 = 3
- Round 4 = 2
- Round 5 = 1
MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs). Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Toad, Nailed It, Drifter, Hydrant, Espy, Grouch
CIRCLE OF TRUST/BOM:
Time is precious. We have a limited amount in this life before we get to be with our Heavenly Father. Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly. Cherish every minute. Spending time with strong male friends is just as important as spending time with your family. It is okay to take time for yourself to recharge. Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:
ANNOUNCEMENTS:
- Brolympics coming up on 11/5. Check Slack for sign-up sheet.
- 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30. Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
- November work day at Cerebral Palsy Center in Knoxville. Date TBD.