THE SCENE: “LOOK AT THAT MOON, YALL!” -Aladdin
F3 WELCOME & DISCLAIMER Done & Done (albeit with a LOT of chatter from the gallery)
WARM-O-RAMA:
SSH IC x 20 | LBAC IC x10 each way | Tempo Squat IC x10 | Tempo Merkin x10
THA-THANG:
The Q might have mentioned to many of the PAX at the CSAUP on Saturday that there wouldn’t be any running during this CSAUP Recovery Q. The Q misspoke and meant that there wouldn’t be a lot of running.
Mosey to each location and perform 5 exercises, 20 reps, or for 20 seconds each (Five 20s = 100)
- Flagpole
- 20 Dips | 20 Derkins | 20 Squats | 20 Imperial Walkers | 20 Second High Plank
- Playground
- 20 Shoulder Taps | 20 Toe-Touches | 20 Knee-ups | 20 Merkins | 20 Second Rocky Balboas
- Dock
- 20 CDD | 20 Skater Jumps | 20 LBCs | 20 SSH | 20 Second Low Plank
- Rock Pile
- 20 Rows | 20 Curls | 20 OH Press | 20 Triceps | 20 Second Jump Overs
- Bath House
- 20 Burpees | 20 Pull-ups | 20 BBS | 20 Australian Snow-Angels | 20 Second Beast Plank
- Stonehenge
- 20 Box Jumps | 20 Lunges | 20 Squat Jumps | 20 BBS | 20 Second Plank
- Splashpad
- 20 Flutter Kicks | 20 Hello Dollys | 20 V-Ups | 20 Box Cutters | 20 Second High Knees
- Basketball Court (missed the turnoff, completed exercises at the Tennis Courts)
- 20 Diamond Merks | 20 Wide Merks | 20 Right hand forward merks | 20 Left hand forward Merks | 20 Second Butt Kicks
- Tennis Courts
- 20 Mountain Climbers | 20 Freddy Mercury | 20 Plank Jacks | 20 Bear Crawls | 20 Second Hold Squat
- AO
- 20 Smurf Jacks | 20 American Hammers | 20 Iron Mikes | 20 Broad Jumps | 20 Monkey Humpers
MARY:
Finished before Mary was an option.
COUNT-OFF & NAME-O-RAMA
2 for Pre-Ruck
12 for Beatdown
0 FNGs
CIRCLE OF TRUST/BOM:
Today was my 100th posting and 20th Q. While a vast majority of those posts and Q’s have come from the Equalizer, I have also been able to post at Asylum AM, Asylum PM. Asylum Sat., Truckstop Sat., The Dogpound, Shamrock, and the Quacken. I have also was lucky enough to have 2 downrange postings at F3Low Country on Hilton Head Island this summer. I started tracking my Posts and Q’s a while back after noticing a “100 Posts in 2021” patch on the F3 Gear website.
The HIMs of F3Knoxville will never know their impact on my life in just the few months I have been participating in workouts. Before March 1st, I was in a rut that I didn’t even know how deep. The running workouts I was doing on my own became less and less frequent and when I did run, I pushed myself less and less. Most of my friends had moved away from Knoxville over the past few years, and those that were in town were able to get together with little to no frequency. My faith was waning. I did not have a routine in which I had a healthy prayer life.
F3Knoxville allowed me to find the answers to all 3 of these problems. I didn’t realize it at the time, but the answers were even in the name! I was struggling with all three F’s and didn’t even know it! Since that early Monday morning on March 1st, all three F’s in my life have grown tremendously. I have a fitness routine that mixes up all styles of exercises that I can always count on a great beatdown, I have men in Knoxville that I can call on for anything and everything, and I now know that I will leave each workout uplifted through the prayer of the PAX.
Thank you F3 Brothers. I am lucky to have all of you in my life.
MOLESKIN:
Prayers for:
Ribbed’s wife and family
Hans’ ankle
Seeking joy and life from God and not the world.