F3 Knoxville

In Communicado

Brickyard

THE SCENE: Cold 33 degrees, clear and Godly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Jim Thorpes, Little this & that, OH Claps–>Seal Claps–> behind the back claps–>(B) Baby arm circles
THA-THANG:
Run to track (3 rounds)

R1

  • Run 1 lap and head to bleachers
  • 11’s Dips & Monkey Humpers then head to field
  • End Zone- 5 8ct. man makers  (bear crawl to each point for R1)
  • 25 Yd- 25 Mtn. Climbers
  • 50 yd- 50 American Hammers
  • 75 yd.  75 Imp Sqt. walkers
  • 100 yd.  100 Smurf Jacks
  • R2- run lap around track then head to bleachers-  run full set take 2 steps at a time up and 1 down
  • EZ- (5) Burpees  (Bunny Hop to each post)
  • 25- Merkins
  • 50-  Crab Position Hip Thrusters
  • 75- Bonnie Blairs
  • 100- OH Claps
  • R3-  Run lap and do half set of bleachers (2/1- as before)
  • EZ- Suicides (6)
  • 25- Superman’s
  • 50- Bird Dogs
  • 75- Air Press Squats
  • 100- SSH
  • Lunge 100 yards and mosey back to AO

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Hamm, Colonel and new FNG named Geppetto
CIRCLE OF TRUST/BOM: 

Communication-  from my mentor Dr. Michael McIntyre

  1. If someone doesn’t understand you, it’s not their fault — it’s yours.
  2. You can’t explain something you don’t understand, and you don’t understand something you can’t explain.
  3. Use the words your audience uses.
  4. Before you tell someone they’re wrong, tell them they might be right.
  5. The more interested you are, the more interesting you’ll be.
  6. The things you remember saying are different than the things others remember hearing from you.
  7. People will forget what you said, people will forget what you did, but people will never forget how you made them feel.
  8. What you do speaks so loudly, I can’t hear what you’re saying.
  9. The tone is the message.
  10. Knowing when to stop talking is a skill.

MOLESKIN:
Prayers for Herbie and his struggles, and thanks for voicing them…we all have them.  Colonel’s aunt’s new foster kids and all like them need prayers and the struggle for the caregivers that work so hard to provide for them.
ANNOUNCEMENTS:
No OYO’s this next week…all together work to help mentally grow us all.  I challenge everyone to keep trying to spread the Word of F3 and bring some more FNG’s to the fold.  Our iron has dulled and we need to be sharper