F3 Knoxville

Taking Out the Trash

Shamrock
Workout Date: 14 Apr 2021
QIC: Mermaid

THE SCENE: Low 50’s, clear, and otherwise wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators from 5
Tempo Merkins 10
Tempo Squats 10
Baby Arm Circles Forward 10
Baby Arm Circles Backward 10
Moroccan Night Club 10

THA-THANG:
Run to different areas of campus.  Pick up a piece of trash and put it in the box.  Rinse and repeat until the area is tidy.
After the area is clean do one of the following: Merkins (25), Squats (25), LBC’s (25).  Run to a new area.

In total we did 13 areas, so we started on our 4th round of exercises.
Merkin total 125
Squat total 100
LBC total 100

MARY:
The PAX called an AB exercise, we did that followed by 10 merkins each time.  We made it through 8 PAX, here are the exercises.
25 Snow Angels
15 Heels to Heaven
25 Pickle Poundes
50 single count Flutter Kicks
20 Freddie Mercuries
20 Box Cutters
25 Pickle Pointers (Hip Thrusters)
20 Captain Thor’s (BBC with 4 count American hammer at the top)

Total 80 merkins

COUNT-OFF & NAME-O-RAMA
12 in attendance
CIRCLE OF TRUST/BOM:
Take out the trash.
We listened to Christian rap today during the workout.  As we physically removed trash form the Catholic campus, we spiritually removed trash from our lives.  Garbage in = Garbage out.  I challenged each of us to find the trash in our lives that impedes us, and to remove it.

John 2:13-22


Jesus overturned tables in the temple.  He took out the trash.  When confronted with things in our lives, look at how Jesus handled situations, and model your response after his.  If something is not right, we should follow his lead.
MOLESKIN:
Pray for East Knoxville.
ANNOUNCEMENTS:
We are collecting for Safe Haven.  There is not a more appropriate   time to consider helping the East Knox Community.  Here is one way we can assist.

Hey Fellas. For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life.  Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available.  F3 Knoxville will be providing them with the following items:
                                                                     
* individually wrapped snacks
* individual bottles or cans of soda, Gatorade or water
* paper towels, Clorox wipes, trash bags
* toilet paper
* Visa gift cards in small denominations ($10-20) 
* Bath towels and twin bed linens.