F3 Knoxville

“I’m curious about the chicken, eating the rock.”

Shamrock

The Scene

Beautiful morning for some 1st F 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Seal Claps

Imperial Walkers

10 count squats

Tempo Merkins

SSH stopped counting at 5 and went to 22 everyone did not stop together so we did 3 burpees.

Mountain Climbers

Tha-Thang

Moseyed around and then back to where we started the warm-up and grabbed two rocks each from the retention ponds area

 

Between each exercise, we bear crawled up the railroad tie stairs, Bernie the parking lot to the light pole and jogged back to our rocks and planked or hollow body holds for the 6.

25 Skier swings

20 Shoulder press

15 Triangles

10 Rock Pass Through Lunges (Pass through each leg was 1 rep)

5 burpees over the rock (back and forth was 1 rep)

 

Mosey to Racketball Club Way climb and setup for some DORA 123

100 Squats

200 BBS with legs flat on the ground

300 SSH

Partner 2 ran up Raquetball Club Way at a distance chose by Corona Weight (about half way up the climb) 

 

Mosey back to the AO with a detour through the small retention bond at the school entrance and a quick stop for a 7’s session

1 Skater Hop (Side to side was 1 rep)

6 merkins at the middle light pole

2 Skater hopes (side to side was 1 rep)

5 merkins at the middle light pole

….. You get the idea

We had enough time for a fellowship mosey to the AO and time was called 30 seconds past 6:15

Mary

No time but we did plenty of BBS as a group

COUNT-OFF & NAME-O-RAMA

17 HIM including 1 FNG welcome Highlander

COT/BOM

Some words were spoken about honoring others in your life.

Honor says “Where do I position myself to bring the best out of you,” not “What do I expect you to do for me”. 

“To show honor to someone is grace in action. Be excellent at handing out pockets of grace as people learn and grow, particularly when mistakes happen.”

“Honor is not about a person’s performance but their value in the image of God.”

*all stolen from the Called to Influence devotion in The Bible app

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