F3 Knoxville

Hammy Throwback to 100th

Arsenal

THE SCENE: 70 and sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x10

Tempo squat IC x 10

Tempo merkin IC x 10

5 burpees OYO

Mosey from Grindstone to pavilion and around back to Grindstone for path to be used in tha thang.

THA-THANG:

21 – 15 – 9

1. Merkin

Dry dock

Should tap 2 CT

2. Hollow hold 30s

Tuck up

WWIIs

3. Step ups

Iron Mikes

Air squats

Complete 21 reps of first set of exercises and run a lap. Complete 21 reps of second set and run lap. Complete 21 reps of third set and run lap. Move down to 15 reps and then 9. Rinse and repeat moving back up to 21 rep round if finish early.

MARY:

Catalina Wine Mixer IC x 10

Mountain climbers IC x 10

10 push ups OYO

Roll on 6 to complete flutter kicks IC x 10 and hello dolly IC x 10 to close

COUNT-OFF & NAME-O-RAMA
5 HIMs and 2.0- Webelo

Welcome back Spurt! Great to have you.

CIRCLE OF TRUST/BOM:
I threw it back to my first beat down that Hammy led on May 9, 2020. F3 has meant so much to me and I’ve shared so many good times with all these men. I tell everyone how it has helped me become more disciplined in my life when I am attending regularly from my diet to my faith. From a camping trip, to cook outs, and events, I’ve gotten to know quite a few men that have helped to build me up and push me physically but also with my discipline and faith. With the dwindling numbers at the AOs, it’s sad to see that there are men out there that need our help just like I needed F3 over a year ago. I challenge each one of use to speak to one person about F3 each day over the course of the next week and invite them to a workout. Iron can’t sharpen iron if folks aren’t present with us.

MOLESKIN:
Proverbs 27:17

“As iron sharpens iron,
    so one person sharpens another.”

ANNOUNCEMENTS:
Hardship Hill early October