F3 Knoxville

Remembering

Asylum AM

THE SCENE: Slightly cool somewhere in the low 50s
F3 WELCOME & DISCLAIMER

I think I covered all the points and no FNGs
WARM-O-RAMA:

SSH IC – 20 /3ct
Cherry pickers IC / 10 IC
Baby Arm circles IC  /6 up, 6 down
Windmills IC/10
Grady Corns – IC /34

THA-THANG:

Quick Mosey to Rock Pile up the hill – 3 sets of Curl, Row, Press – IC/25 each set
Mosey to stop sign on north east side of admin bldg.
Lt Dans – one lunge each leg, then 1 squat, one lunge each leg, then 2 squats, keep going until 10 squats
Mosey further up road by light at overlook

Progressive up then back down as follows:
Complete each first exercise  , then run up stairs to cone by tree, return. Then add one exercise , run to cone by tree, return until all 5 are completed. Then work down to 4, then 3, then 2, then 1 ending back up at the first one

  1. Star Jump – 5 x
  2. Merkins – 10 x
  3. BBS – 15x
  4. SSH – 20 x
  5. Freddie Mercury – 25 x

Mosey back down hill to sidewalk by small parking lot, stop at wall.
7’s – dips/jump squats. Start with dips at wall and run up to first light for jump squats

Mosey to sidewalk at top of hill
Nickel dime quarter-  4 ct Hello Dolly – Every other light (per Swimmies’ request) down sidewalk, then mosey to AO.

MARY:
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COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:

Dec 13 is the 4th anniversary of my son Grady’s death (F3 Quickrete). I have had the discussion about the grieving process with the F3 brothers during the past anniversaries of his death and his birthday. We all have lost loved ones – that is a part of life. Let’s remember the legacies our loved ones have left us, the good times we had with them and remember the impact they have had on our lives. Last night, on the evening news, they were talking about the Lockerbie Scotland bombing 34 years ago. There was a group of US students on that flight returning home for Christmas. One of the student’s parents commented that his daughter had written in her notebook (recovered from the wreckage in Lockerbie) that “no-one dies unless they are forgotten.” (BTW- Grady was born in Oct 1988.) So, lets take a few minutes and think about the loved ones that we have lost while I play Amazing Grace played by bagpipes (Grady liked bagpipe music so I think he would like this song).

MOLESKIN:
none
ANNOUNCEMENTS: