F3 Knoxville

Hundo’s Hundred

Bomb Shelter

THE SCENE: Muggy, but beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

16 x SSH

Little baby arm circles 10 forward and 10 back

Mosey around tennis courts with a stop for 10 Merkins

THA-THANG:
Grab a Battle Buddy.  One person runs to the Troll Bridge and pays the Troll 5 burpees then runs back.  The other person is working through the exercises below.  They alternate turns and add their reps together.  All exercises are a cumulative 100 before moving to the next.

  • CMU Swings
  • Alpos
  • Big Boy Sit Ups
  • Monkey Humpers
  • Shoulder Taps (2 ct)
  • CMU Curls
  • Dips
  • Flutter Kicks (2 ct)

MARY:
Protractor, Flutter Kicks, and Little Baby Crunches for time.
COUNT-OFF & NAME-O-RAMA
Welcome FNG “Tightspot” and 2.0 Lumberjack.
CIRCLE OF TRUST/BOM:
I heard someone say once that you are the average of your 5 closest friends.  I thought that was an odd thing to say, but I thought about my life.  I saw where when I was younger and associated with people who maybe didn’t always do the right things or acted selfishly I started to gravitate toward acting that way.  When I associated with people who tried to live the right way I started to gravitate that direction.  So my point is to be intentional with who you spend your time with because it will influence you.  F3 is a good place to start.
MOLESKIN:
Prayer requests taken and lifted up for our F3 brothers in the armed forces and for health and healing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.