THE SCENE: Low 50s, a little cool start but absolutely perfect once moving
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mountain climbers
WWII situps
Burps
Tempo squats
Patty-cake merkins
OH Claps
THA-THANG:
Very short mosey just across the street to the sidewalk outlining the war veteran’s memorial for four corners. Start at corner one, perform the exercise, run the square outside the veterans memorial and back to the start. Do first exercise then second corner exercise, finish the square. Continue adding each corner on the lap until doing all four exercises. Exercises were:
- Merkins x20 (four total rounds)
- Eight count bodybuilders x10 (three total rounds)
- Lunges x20 (10 each leg, two total rounds)
- Freddy Mercury x20 (4 count ex, one total round)
Again, very short mosey to the rock pile behind L&N STEM academy. Grab a rock and knock out the list below, doing 23 reps of each exercise for Ariel’s 23rd birthday. After each exercise, you either run to the flag pole at the memorial and back or stay in place and knock out 15 merkins. Can change as often as you want. Exercise list, with rocks:
- Curls
- OH Press
- Squats
- Front raises
- Curls
- Lunges
- Sit ups
- Curls
Third very short mosey back to the fountains where we started. Again 23 reps of each exercise utilizing the four benches on the outside perimeter of the fountains. Bear crawl around the circle between each bench. Exercises:
- Dips
- Step ups
- Incline merkins
- Pistol squats
Rinse and repeat doing an easier/harder modification. Cut the reps from 23 of each exercise down to 12 of each, but crab walk (feet forward is the correct form) between the benches instead of bear crawl.
MARY:
Leg lifts
American hammers
Ariel’s choice, which he got to lead: V-Ups
COUNT-OFF & NAME-O-RAMA
3 man birthday bash: Ariel, G6, Abort
CIRCLE OF TRUST/BOM:
I’ve lived in Knoxville about 3 years now, but being from Maryville I grew up only 30-40 minutes away. If you’d told me five years ago I’d be walking around downtown Knoxville at 4:30AM multiple times a week, I’d probably think I made a huge mistake and wound up without a place to live. When I first started F3 about 2.5 years ago, I only posted Saturdays because I “didn’t have time” to post during the weekday mornings. If I’m not lazy, now I’m trying to post four weekdays plus Saturdays.
It’s funny how things that once seemed either highly unlikely or maybe even unfathomable slowly become not just possible but completely routine. While the two instances I just mentioned are positive, the unfortunate thing is that it happens for negative things as well. Neglecting a relationship with a parent/child/spouse or friend usually isn’t an acute issue. Neither is half-assing things at your job. You allow yourself wiggle room to become complacent in these things, and five years fly by and you are doing things you’d never have imagined yourself doing. Only this time when you realize the routine you are not proud, but ashamed. Look at your day, both what you’re doing and how you treat people, and ask yourself how that compares to five years ago. And take the steps today to make sure five years from now you hold your head high. Leave no doubt.