THE SCENE: 72 degrees; 100% muggy; 1000% perfect
F3 WELCOME & DISCLAIMER Yes.
WARM-O-RAMA:
Single leg swings (first, right; then, left). Lots of tipsy men.
Touch the toes (or more accurately, touch the air above the toes, or perhaps the shins)
Behind the back standing ankle pulls (first, right; then, left)
Grab a CMU and mosey to the dark side.
THA-THANG:
Modified Sea Biscuit (again)
- Round 1: 1 Lap, Exercise 1
- Round 2: 2 Laps, Exercise 2
- Round 3: 3 Laps, Exercise 1
- Round 4: 2 Laps, Exercise 2
Exercise 1: (a) Burkins 5×5 (or whatever you call them) – Burpee down to 5 merkins and up for one rep.; (b) Bear attacks x5 – Cling and press CMU overhead and down; down squat and up to a push press; finish down with CMU on the cement for one rep.
Exercise 2: (a) merkins to exhaustion; (b) Lunging curls x10 each leg – With CMU in hands, lunge out while bringing CMU to down curl position; lunge back up, curling CMU to up position for one rep.
CMU mosey back to AO.
Total distance:3.5, with a few carrying on to 4 total.
MARY:
None.
COUNT-OFF & NAME-O-RAMA
15.
CIRCLE OF TRUST/BOM:
I encourage you brothers to go! Find an adventure! Do big what you don’t know or haven’t done before.
Don’t be like me – stuck in the familiar; losing my sense of adventure; forgetting the joy and power adventure brings to life.
Be “Wild at Heart” as John Eldredge describes it.
….and share it (the adventure and your wildness) with your loved ones and kids.
….so they won’t forget – your adventures together and how to be wild at heart themselves.
MOLESKIN:
Be in prayer for @Slide Rule and his family, as the Lord called his mother home this week.
ANNOUNCEMENTS:
F3 Knoxville Carl Cowen AO staring this Saturday. Show some love; check out some new terrain.
F3 Dad’s Camp coming up Friday, August 10 – to Sunday, August 12. A number of F3 Knoxville will be there, including your’s truly.