F3 Knoxville

Train Train Train

Shamrock

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
59 ℉ 81% 59 ℉ 12.6 mi/h SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

SSH (20)
Imperial Walkers (10)
SSH (15)
Tempo Merkins (10)
SSH (10)
Cherry Pickers (ARAP)
Twisties (5)

THA-THANG:
Slow mosey to the football field.

Route 66s on field. Starting at goal line and then stopping every ten yards. So, 11 places. 1 rep at first, 2 at second, 3 at third etc. 11 stops 66 total reps.
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-ups

Using equipment on the track. Creating a circuit of exercises.
1. Dips (20)
2. Incline or Regular Merkins (20)
3. Pull-ups (AMRAP)
4. Bear Crawl under hurdles.
5. Up and down bleacher steps (3 trips).
Rinse and Repeat.

Back to goal line. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count.
Goal line: 30 Lunges
25 yrd line: 20 Wide Merkins
50 yrd line: Squats
25 yrd line: Lunges
Goal line: 20 BBS

Mary:
LBC (17)

COUNT-OFF & NAME-O-RAMA
8 good men got in some good training.

CIRCLE OF TRUST/BOM:

So, December 6th is the day before the 7th.  Or day before anniversary of attack on Pearl Harbor.  Arles Cole is a Pearl Harbor survivor. His advice to young servicemen is to “Train, train, train.”.  Arles believes training was a big reason Pearl Harbor wasn’t worse.  Taking his advice, we applied it to our health and worked out.  The challenge is to apply his advice to other aspects of your life.  Prayer life, Work, Family, etc.

 

MOLESKIN:
For those suffering from cancer specifically friend Matt, and girlfriend’s mother.  For parenting plans and the kids that are influenced by them.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS: