F3 Knoxville

MARSOC shortcard

Brickyard

THE SCENE: Mostly Cloudy, 59°F, Feels like 59°F, Humidity 98%, Wind 0mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 15x IC forwards and backwards
  • Little of this, little of that
  • Short mosey

THA-THANG:
MARSOC shortcard

  1. 30 Push-ups
  2. 30 Air squats
  3. 30 Crunches
  4. 10 Burpees
  5. 10 Windmills
  6. 30 Push-ups
  7. 30 Mountain climbers
  8. 30 Flutter kicks
  9. 10 Burpees
  10. 10 Cherry pickers (4-count)
  11. 30 Push-ups
  12. 30 Star jumpers (or jumping jacks)
  13. 30 Back Extensions (“supermans”)
  14. 10 Burpees
  15. 10 Chain breakers
  16. 30 Push-ups
  17. 30 Lunges
  18. 30 Hello dollies
  19. 10 Burpees
  20. 10 Trunk twists
  21. Dips to exhaustion

Long mosey back to AO
MARY:

  • 10x Gas Pumps
  • 10x box cutters – Tuba
  • 10x Freddie Mercury – Manilow
  • Ring of fire – feet elevated pushdown – Biohazard
  • 10x BBS – Fast-n-easy
  • Boat/Canoe to finish – Simmons

COUNT-OFF & NAME-O-RAMA
Herbie, Tuba, Manilow, Biohazard, Fast-n-easy, Simmons
CIRCLE OF TRUST/BOM:

Talked through the 5 core values of F3:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Focused on the COT. This is a time to share our struggles, we don’t have to shoulder the burdens of life by ourselves. We have men who are willing to step beside us and aide in whatever way is needed.

MOLESKIN:

ANNOUNCEMENTS:
2nd harvest food drive

Brolympics Nov. 9