Fitness. Fellowship. Faith.
THE THANG: rucked to CAK up the hill and back around
ANNOUNCEMENTS: marine mud run, lunch on Friday at blaze, dad camp
COT: don’t neglect quality time for stuff that can wait
THE THANG: Grab a CMU and don’t let it touch the ground! Pair up in groups and let one pax exercise with 2 CMUs while the CMU-less pax does a different exercise, then swap. After 6 rounds of different exercises, walk a lap with your CMU. Success! Back to the smokehouse without ever touching the ground.
MARY: n/a
ANNOUNCEMENTS: n/a
COT: Relationships are important! Make it a priority to have a quiet time each day with God.
THE THANG:
50-40-30-20-10 KB Swings
Run down the driveway to parking (~100 yards) and do 10 merkins between sets
11s
1. Seated Pike Ups – Up and Overs
2. Pike Jacks – American Hammers
3. Georgia Cheerleaders – BBS
Return the CMU’s
MARY:
Ring of Fire Merkins starting at 4
Ring of Fire Squats starting at 3 (hold squat)
2 Knoxville Cherry Pickers
ANNOUNCEMENTS: Check for newslettter and new email comz email
COT: Continuation of the forgiveness discussion we’ve had about my loaning money to a neighbor. He paid me back unexpectedly. This brought to my heart that i had not really forgiven him and I needed to. He needed my help, I could help, and I should be thankful for that and have no resentment. Still working on having a very human reaction, but we should aspire to the virtue or true generosity and forgiveness.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSHs
THE THANG: Grab a CMU from the smokehouse, carry to splashpad
starfish dice game
– Center of star, roll die, do blockees to the count of what shows on the the die
– Outer dice (includes usage of CMU):
– Bent Over Rows
– Curls
– Split Squats
– OH Presses
– WW3 Sit Ups
MARY: Imperial Walkers for a few seconds
ANNOUNCEMENTS: UnCOVErd this Saturday, We have a Pavlov situation that forces Steam to remove clothing when the word unCOVErd is used. Marine Mud Run in August. See Lizzy for sign ups and detail. He’s manning the F3 tent there!
COT:
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?
Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
You wanna be where you can see (ah-ah)
Our troubles are all the same (ah-ah)
You wanna be where everybody knows your name
It’s the theme to Cheers. However, it holds true for me. When I’m struggling or just off, it’s always great to know that there’s a place where dudes are there to work with you, check on you, and sometimes be in the same stank you’re going through. You’ll have a good time. You’ll learn from others, they’ll learn from you. And remember, it’s Nationwide. It might not be a great as F3 Knoxville, but I may be biased. Still, it’s good to know that there’s a place to go to, and there are many here in Knoxville, Tennessee, and the Nation. Check out F3nation.com/locations if you don’t believe me.
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