THE SCENE: ~68 degrees; humid, but certainly bearable.
F3 WELCOME & DISCLAIMER
- Explicitly notated.
WARM-O-RAMA:
- Motivators from 5 – IC
- Monkey humpers – IC (10x)
- Tempo Squat Jumps – IC (5x)
- A little bit of this & a little bit of that
THA-THANG:
DORA style workout – Partner up:
- Pax 1: works through the following exercises 1) 300 CMU curls 2) 250 CMU OH press 3) 200 CMU rows while Pax 2 is completing the following station:
- Pax 2: CMU OH carry to the cone: 5 burpees, 10 jump squats, 15 SSH; CMU OH carry back to the starting line. Once complete, PAX 1 & 2 alternate and Pax 2 begins with current rep count. Rinse and repeat.
MARY:
- Al Gores – 30 second hold + 5 SSH + 30 second hold
- Flutter Kicks – IC (4 CT – 20x)
- 10 Big Boys (OYO)
- Little baby arm circles (for time)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Learn to take care of your things, and they will always take care of you”. A simple lesson my meticulous father taught me as a young boy. As most teenagers are, I was careless with anything I owned or used. For example, I would use my father’s tools and always failed to put them back where they belong. Then, they would get left outside, rust, and no longer function as desired, OR I could never find them whenever I needed them again.
Although it is a general adage, it is extremely relevant and a great reminder as men and leaders. Whether it is your mental or physical health, your family, your career, your employees, or anything else in life you are responsible for, it is important to take time to give them TLC and be intentional with everything you do. Take time to care for your things in life, and they will always care for you.
MOLESKIN:
– Potential opportunity to serve and work with True Purpose Ministries, an addiction treatment center in Blount County. This is an all-male facility that provides housing, job training, food, clothing, transportation, and bible discipleship training to men recovering from drug and alcohol addiction. This could be a great opportunity to support this organization and our local community.
ANNOUNCEMENTS:
– Beer Mile @ Moses – September 10th