F3 Knoxville

Star gazers, just not for 45 minutes

The Project
AO: the-project
Q: Haggis
PAX: Flying Dutchman, OBrother, Ocho, Tom Tom
FNGs: None
COUNT: 5
WARMUP:
Star gazers for about 30 seconds
15 SSH
15 IW
10 tempo merkins
10 don quixotes

THE THANG:
Mosey to the Cindy Stack
5 burpees buy-in half way there

Flutters x 15 F3 count
Upright Row x 15 with coupon
Catalina Wine Mixer x 15 (plank down L down R, up left, up right, merkin)
Captain Therkin (1 big boi, 4 Hammers, 5 Merkins) up to 4/20
Kraken burpee- 3 hand release merkin x 5

Q realized he completed Catalina Wine Mixer a bit early so gave Pax option of A Or B(A would have repeated exercise or B was move on). Pax chose option B
Aiken legs (15 squats, 15 step up, 15 lunges, 15 calf raises)
Nutcrackers x 5 each leg. Start with weights above head, lunge and bring weights to touch between legs, return to start is what we were supposed to do but we did swing through with Cindy x 15
Colt 45 curls, 15 bottom half of movement, 15 top half movement, 15 full movement
E2K x 10 each leg and then 6 each leg
Ranger Merkin x 15

Star gazers-10 second count by each Pax

Lt Dan 1-5 with coupon
Overhead Press x 15
Lt Dan 5-9 free weight
V ups x 15
Lt Dan 10 with coupon

Groiners x 15
Outlaws x 8 each way
Dancing Bear x10 F3 Count

Mosey back to flag
5 burpee buy out half way there

MARY: no time

ANNOUNCEMENTS: watch out for Brolympics sometime soon

COT:
Q discussed the secret message of the Thang
Discussion about kicking cancers @$$ especially Q who was diagnosed with leukemia over 7 years ago and the importance of battling through every hard thing.
Q shared battle cry of Psalm27: 1-3 and Philippians 4:13
On the way to work this morning while listening to a podcast a discussion about Philippians 4 was held. Most people think of that verse as if we rely firmly on God we can accomplish things, but if you look one verse prior it talks about through the highs and lows, good, bad and in between, we praise God. Let’s not forget that important piece and Praise God with every difficulty just as much as every good thing.

Prayer
Pledge
Picture
:flag-scotland:
A true honor to lead this am