F3 Knoxville

Speedway-Who made this thing up?

Speedway

THE SCENE: Pleasant 67 degrees. Welcomed break to the heat and humidity  that we have had this week.
F3 WELCOME & DISCLAIMER

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


WARM-O-RAMA:

  • cherry pickers IC x 5
  • side straddle hops IC x 20
  • Baby arm circles F/B IC x 20
  • Calf raises / toe merkin IC x 20

THA-THANG:

  • Lap / triangle around church. Exercises at triangle corners. 3 stations
  • 1. Upper body – CMU curls, CMU over head press, CMU skull crushers x descending each lap 40-30-20-10
  • 2. Core – War hammer, hillbillies, mt climbers x descending each lap 40-30-20-10
  • 3. Lower Body – Iron Mikes, air squats, side lunge x descending each lap 40-30-20-10

Plus…

Bear crawl line of fire – BC while pax plank and once all complete 10 merkin. Repeat. 

MARY:

  • Flutter kicks IC x 20
  • Burpees x 10 together

COUNT-OFF & NAME-O-RAMA

6 HIMs

CIRCLE OF TRUST/BOM:

Share your burdens / life struggles, with men who will lift you up. We are called to bear one another’s burdens and love one another. Create an opportunity to open up to a brother. As men we need to support one another. Typically the problem is not will we lift each other up but rather will we  share to give others the chance to be there for us.

  • “Bear one another’s burdens, and so fulfill the law of Christ.” Galatians‬ ‭6:2‬ ‭NKJV‬
  • “Let nothing be done through selfish ambition or conceit, but in lowliness of mind let each esteem others better than himself. Let each of you look out not only for his own interests, but also for the interests of others.” Philippians‬ ‭2:3-4‬ ‭NKJV‬
  • “Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ This is the first and great commandment. And the second is like it: ‘You shall love your neighbor as yourself.’ On these two commandments hang all the Law and the Prophets.” Matthew‬ ‭22:37-40‬ ‭NKJV‬‬

MOLESKIN:

ANNOUNCEMENTS:

  • 2.0 workout at Bomb Shelter – 6/25 at 0815
  • Convergence at JUCO – 7/2 – sign up on Slack. No other beat downs that morning.