THE SCENE: Cool but definitely shorts weather. No rain #BlessUp
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness – Fellowship – Faith
- Name is Stean and I’ll be your QIC this morning – honored to do so
- Any FNGs?
- Knock out a few things before we begin
- Contrary to popular belief I’m not a professional
- You’re here on your own volition
- You know your body better than anyone – if you need to modify anything we do this morning: DO IT.
- However here’s my challenge to you for the next 45 minutes and the week:
- When you’re tired and hurting and ready to throw the towel in, remember 2 things: someone is hurting more than you and is more tired than you are & the name of the game is one foot in front of the other. That’s how we get through the next 45 minutes and the next week.
WARM-O-RAMA:
- SSH: 12×4 IC
- Bend & Reach: 12×4 IC
- Imperial Walker: 12×4 IC
- Windmill: 12×4 IC
- Baby Arm Circles: 11×4 forward & 11×4 backwards IC
THA-THANG:
(Mosey to Pavilion)
(Battle buddy up)
[Quarter Pounder]
***Steam showcases his impeccable taste in music – blasting motivational classic rock for all to hear***
- Pav: 25 battle buddy sit-ups each with the other holding the feet
-
- 1 lap around the AO and back to the Pav
- Pav: 25 1-count battle-buddy merkins (Hand clap)
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- 1 lap around the AO and back to the Pav
- Pav: Repeat the 1st – 25 BB sit-ups each with the other holding the feet
-
- 1 lap around the AO and back to the Pav
- Pav: Repeat the 2nd – 25 1-count BB merkins (Hand clap)
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- 1 lap around the AO and back to the Pav
- Recover in the Pav – Wall Sit
[Quarter Pounder Round 2]
- 4 sides of the table/bench in the Pav
- Short sides = 25 chin-ups
- Long side 1 = 25 incline merkins
- Long side 2 = 25 dips
- When PAX gets done with 1 side –> hold the squat
- All PAX execute 12 4-count SSHs together in between each side of the table/bench
(12 count)
(Mosey to the playground)
(Walk to the arches of the playground – getting breathing back in control)
(PAX execute 12×4 squats while waiting on a rival tribe to finish running down the parking lot they’re headed to)
(PAX mosey’s across the street from the playground to the parking lot)
[100s]
- sprint down to far end of parking lot
- Sprint back to start point
- Execute 25×4 down/up merkins
- Sprint down to end of lot
- Sprint back to start point
(12 count)
(PAX mosey to parking lot in front of AO)
(Battle buddy up)
[75s]
- Battle buddy teams sprint to the 3 grass buffers alongside the parking lot
- Grass Buffer 1: 25 x 4 merkins
- Grass Buffer 2: 25 x 4 squats
- Grass Buffer 3: 25 x 4 SSHs
(ALL PAX mosey back towards the playground – Q makes the challenge for 1 of the PAX to lead 25 x 4 SSHs at each point of contact going back)
(PAX steps up to the plate and a new HIM leads each new round of 25×4 SSHs
(Mosey back to AO)
MARY:
With “We Will Rock You” blaring – PAX execute American Hammers & Flutter Kicks to the beat
To end it, Q leads PAX in Motivators (2)
COUNT-OFF & NAME-O-RAMA
21 PAX – no FNGs
CIRCLE OF TRUST/BOM:
What flag will you raise this week?
MOLESKIN:
- What flag will you raise this week? Spoiler Alert – things aren’t going to go your way 100% of the time this week. If they do, that is awesome as well. However, the question has to be asked: “What flag will you raise this week when that happens?” A flag of gratitude and glory and blessing? What flag are you unconsciously raising as well?
- Think about what flags you raise this week – when the going is good and the going is rough. Does the flag you raise make others want to help raise it with you? Is the flag you raise life-giving? Take the high ground this week – and raise the flag of honor and duty and courage and prayer and humility – in the spheres of influence that God has uniquely placed you in.
- This is just the huddle – the game is out there. Go take the high ground.
ANNOUNCEMENTS:
Q101/GrowSchool Convergence THIS Saturday at the Asylum (2/29/2020)
- 7am – 8am: Q101 led 2 of the F3 Knoxville TRUEbadours team (Judge Judy & Absces)
- 8:10am – 9am (rough estimate): GrowSchool will take the place of coffeteria post-workout at the Chick-fil-A off Kingston Pike close to Lakeshore park (catty-corner from Panera where coffeteria normally is). The TRUEbadour team will lead a GrowSchool – a short time of leadership sharing and wisdom. Think of GrowSchool as an extended BOM/Leadership training.
- Any questions/more info –> reach out to Steam or Abscess.