F3 Knoxville

Never Give Up – Shamrock

THE SCENE: Low 70s little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop 25 

Twinkle Toes  (IC) 4 CT x 15

THA-THANG:

Mosey to the CMU pile next to the field. 

Grab a CMU. 

25 Curls

25 Slow twists 

50 Bench press 

Mosey to the track. 

Line up on the 0 yard line. 

25 Curls + 25 Slow Twists then move your CMU forward to the 5 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 10 yard line

Run 1 lap

25 Curls + 25 Slow Twists then move your CMU forward to the 15 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 20 yard line

See how far you can go. 

Before returning CMUs we did 60 more bench presses 

MARY:
We had 1 minute left over to do merkins until 6:15AM
COUNT-OFF & NAME-O-RAMA
Betty, Mermaid, Pom-Pom, Free Fall, Curry, Key Fob, Dumpster Dive, Slim Reaper, Sparrow, Slip-n-Slide, Music City, Cheatsheet, Curveball, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

The Word:

Some quotes from my grandfather from about 25 years ago at his 50th wedding anniversary.

“Never Give Up”    He was talking about his 50 years of marriage and also his walk with Christ. He said there will be peaks and valleys. The pain we suffer when we are in the valleys makes us appreciate the mountain tops. 

“Be There”!    He looked around at over 100 family members and friends that came to celebrate their 50th anniversary. He praised us for being there, but said this may be the last time that we are all together, but it won’t be the last time up there. 

I was just a dumb 12 year kid, but his speech stayed with me my whole life. He had such a great perspective on life. He was eternally focused. I want to challenge us to be eternally focused as well.

MOLESKIN:

ANNOUNCEMENTS:

GrindtoShine

The Scene

73 Degrees and Sticky with a little rain at the end

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not a Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

10 Windmills

10 Imperial Walkers

10 4-count SSH

5 Froggers

10 Lateral lunges (L+R=1)

10 tempo merkins

Tha-Thang

Mosey to the CMU’s by the softball field

Pre-Grind (2 rounds)

10 Shoulder press

10 curls

5 swings

10 merkins

 

Mosey to back parking lot

Grind Session

Complete first exercise then take that one with you to the next station, complete that exercise again while adding another. 

10 burpees 

 

10 burpees

20 lateral lunges

 

10 burpees

20 lateral lunges 

40 BBS

 

10 burpees

20 lateral lunges 

40 BBS

60 American Hammers 

 

10 burpees

20 lateral lunges 

40 BBS

60 American Hammers 

80 Reverse Lunges 

 

Mosey to bus coupon pile

Post Grind (Partner Work)

1st guy holds a plank while 2nd farmer carries 2 cmus for 10 paces then switch (5 Minutes)

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s. Welcome FNG @Slip ‘N Slide

COT/BOM

1 Samuel 12:24 

24 ”Only fear the LORD and serve him faithfully with all your heart. For consider what great things he has done for you.”

MOLESKIN:

ANNOUNCEMENTS: