F3 Knoxville

Mini Seabiscuit at Asylum

THE SCENE: Mostly sunny ,slight breeze, low 80’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 33 IC

Cherry Pickers 20 IC

Michael Phelps  OYO

Baby Arm Circles – Up 10 IC

Baby Arm Circles – Down 10 IC

Merkins – 10 OYO

THA-THANG:

Partner Up, Grab your CMU

Mosey to south stop sign at “Y

Do 33 CMU curls

Mosey to Lower Gravel Loop

Each Team of 2 selects 1 or 2 exercises from following list:

SSH

Iron Mike

Merkins

CMU Overhead Press

CMU Curl

CMU Row

Squat

Jump Squat

BBS

4 ct American Hammers

Hello Dolly

Grady Corn

Bobby Hurley

Squat Jack

The Combined count of reps between the one or two exercise must add up to 33

For example, each person on the team does 33 reps. of chosen 1 exercise, or they each do 16 of one and 17 of another. Or 30 of one and 3 of another, etc. Must add up to 33

Do set of exercise, then run as follows:

1 lap, exercise, 2 laps, exercise, 3 Laps, exercise, 4 laps, exercise, 3 laps, exercise, 2 laps, exercise, 2 laps (goal is to complete 18 laps)

Mosey Back to stop sign at “Y”, do whatever set of 33 exercises you were doing at seabiscuit

Mosy Back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
19 HIMs total
CIRCLE OF TRUST/BOM:

Life is tough and full of unexpected challenges. We can be better prepared to face life’s challenges if we take control (the best we can) and make a plan. Of course, situations change and we may not follow our plan, but we are certainly better prepared when we do have a plan. Tonight my plan seemed simple (I had planned 18 laps plus mosey distance for everyone at a reasonable pace) to end up at 3.3 miles. I chose 33 because my late son Grady’s (F3 Quikrete) 33rd birthday was 10/17. We didn’t quite hit 3.3 miles but we got close. Situations usually never go as planned, but plans are invaluable.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.