F3 Knoxville

Introducing the Iron Cheatsheet

Asylum AM

THE SCENE: Upper 60s and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25; This n That; Cherry Pickers x10; Imperial Squat Walkers x 25

Go to the baseline: karaoke to the other side; karaoke back; high skip, jog back; butt kickers.
THA-THANG:
1.  Grab a CMU from the pile and carry to bottom of the hill;

2.  25s:  20 Iron Cheatsheets (Iron Mikes and moving CMU in time back and forth off chest), run hill, 5 squat jumps.  Back down hill for 15 ICs, up hill for 10 SJs, etc. until done

3.  Mosey to back parking lot.  10 merkins transitioning immediately into a sprint for the distance of the parking lot, transitioning immediately to 10 burpees.  Recovery mosey back to the start.  Repeat 2 more times.

4.  Mosey to Pavalon for 25s:  Table rows and calf raises (4ct)

Mosey back to AO for:

MARY:
Grab your CMU and on your 6.  Modified Ring of Fire.  PAX takes turn doing 5 Am. Hammers with CMU (4ct) around the circle.  When not doing AHs, PAX to assume “boat” position, holding CMU so it doesn’t touch body.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jesus teaches us that we are to love even our enemies. “You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven” Matthew 5:43-45.  This is as much for us as it is for those who do us harm.  Hate is a poison.  But it’s not easy.  God knows that.  We just have to keep trying to be better so we can bring glory to Him.
MOLESKIN:
Prayers for Rusty and his wife, Cheatsheet’s family, especially his Mom, and Pusher’s family and Mom.
ANNOUNCEMENTS:
Forgot to mention this, but in case you read it before Memorial Day, don’t forget about the convergence at 5:30 for an hour, with a focus on remembering our fallen soldiers who made the ultimate sacrifice so we could have F3.