F3 Knoxville

Keepin’ It “100”

Arsenal
Workout Date: 29 Dec 2021
QIC: Baby Weight

THE SCENE: Wet & warm – ~62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers – IC x10

Frankensteins – sideline and back

Slow paced butt kicks – sideline and back

Slide & squat to the sideline & walking lunges back

THA-THANG:
Short mosey up to the road & pick up CMUs. Three stations with two workouts at each station. Complete 22 reps of each workout within the station and then run a lap down to the parking lot and back. Move to the next station, rinse and repeat until 100 reps per workout are completed.

  • Station #1 – Merkins / Overhead Press (CMU)
  • Station #2 – LBCs / Curls (CMU)
  • Station #3 – Squats / Rows (CMU)

MARY:
Arm Stretches – 10 second count per arm.

Tempo-squat – x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My inner nerd came out and I spoke briefly about the life of Abraham Lincoln. Honest Abe faced many difficult obstacles throughout his lifetime – grew up extremely poor, suffered from clinical depression, lost multiple children at young ages, lost a U.S. Senate bid to Stephen Douglas in 1858, and many more as president. However, for each specific situation, he fought through the adversity by leaning on his faith, humility, and vulnerability. Every individual in his close circle of trust was aware of his struggles and he was not afraid to communicate his hardships to those closest to him. This is a rare trait that people truly admired about him.

With the past two years being trying times for everyone in their own way, it is important for us to utilize the F3 platform to encourage, support, serve, etc. each other. I challenged everyone to be vulnerable in 2022 and to never be afraid to speak up if there’s anything your fellow PAX can do to help in any way.

MOLESKIN:

None

ANNOUNCEMENTS:

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