F3 Knoxville

Mailbag Monday

We properly disclaimed!
Coolio bears all responsibility for anything that happens out there.
THA-THANG:
Today’s workout was sponsored by the pax and all the post-Thanksgiving mail that was received. It was an eventful long weekend and we were able to explore some of the more interesting details.

It’s true that none of us can outrun mortality, but practitioners of Junk Science can rest easy knowing that they’ve certainly, definitely, allegedly bought themselves a ten year delay.

Side straddles were hopped, shoulders were blasted, yoga-pose stretches were bungled, but with sincerity.

The Cloud awaited and on it we 5/10/15ed some Box Baby Box Rows.

Things got serious. We visited the Dark Webb. We made it all the way down to the famed Eighth Level, where the Q was beyond his ability to lead. It was the perfect time to Have a Nice Day.

We Curlsed for the girls, and then we got on the TB Rocket Ride, which is a little excursion on Cardiac in memory of certain Thanksgiving deprivations some of us may have endured in the past.

I had planned some bear crawling, but we ran out of time. Next Q.

CIRCLE OF TRUST/BOM:
A rabid HS football fan has me praying for justice and mercy.

ANNOUNCEMENTS:
DM Hands and tell him you’re coming to the Rocky Hill parade on Saturday!

Bringing 300’s to 17 Hims

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves 

WARM-O-RAMA:  

  • 11 LBC forward
  • 10 LBC backwards
  • 10 Seal claps
  • 10 Overhead claps
  • 10 Chattanooga Cherry pickers
  • 5 Knoxville Cherry pickers
  • 20 Booyah merkins  with a buddy

THA-THANG:
300’s

  • The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins,  walked back together. Rinse & Repeat 10 times

Climb and tag

  • The PAX divided into two  units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

  • The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY:  the PAX got on their 6 and completed some core

  • 25 America hammer
  • 25 heels to Heaven
  • 25 Awkward turtles
  • 25 little baby crunchesCOUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Roman’s 5:1-5

  • Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
    Romans 5:1‭-‬5 ESV
    MOLESKIN:
    God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
  • ANNOUNCEMENTS: from Hands
    F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.