F3 Knoxville

Weary and Heavy Laden

Bomb Shelter
  1. THE SCENE: Mid 30s and breezy with some snow flurries in the air
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

    20 SSH IC

20 Good Mornings IC

LBACs 10 T-up, 10 T-down

Mosey to see the layout

THA-THANG:
Carrying your favorite CMU, run/jog/walk/trudge/crawl the south loop of path from the Grinder around to the Troll Bridge and back to the Grinder, stopping to complete exercises at marked locations.  Complete as many laps as possible in the allotted time, start over if you reach Beast Mode.

1st Stop: MERKINS/SQUATS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

2nd Stop: WW2s/ALGORE

10/HOLD 20 COUNT LAP 1

20/HOLD 30 COUNT LAP 2

30/HOLD 40 COUNT LAP 3

20/HOLD 30 COUNT LAP 4

10/HOLD 20 COUNT LAP 5

3rd Stop: CMU BENT ROWS/DRY DOCKS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

4th Stop: 2 CT MTN CLIMBERS/CMU CURLS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

5th Stop: 5 X BLOCKEES ON THE GRINDER each lap

MARY:
20 x Flutter Kicks IC

20 2 Ct Heel Taps OYO

10 Cherry Pickers IC

Mosey a full lap of AO (because rookie)

Pidgeon Pose stretch hold for 20 each leg

30 Butterfly Sit-ups OYO (WW2 with butterfly down south)

10 4 Ct Plank Ups IC

10 4 Ct Shoulder Taps IC

COUNT-OFF & NAME-O-RAMA
One FNG joined the HIMs today, welcome to Spurt (Jesse Cartegena)!
CIRCLE OF TRUST/BOM:
Times are strange and life can be bewildering.  Some may relate when I say I’ve felt weighed down and tired lately.  Jesus said “Come to me all who are weary and heavy laden, and I will give you rest…” and “My yoke is easy and my burden is light.”  Consider that he was a carpenter, and one task he probably engaged was to make yokes for livestock.  Unbalanced weight makes the work hard and painful (like running with a CMU on your shoulders or in your arms).  When the weight is distributed on a well-fitted yoke (like a ruck or weight vest), the burden feels lighter and the work seems easier in comparison to the unbalanced load.  We men are made to carry burdens, to carry our brothers and family with us through good times and bad times, to lead with integrity.  Jesus will make the load bearable for each of us, when we submit to him and let him fit the yoke properly.
MOLESKIN:
ANNOUNCEMENTS:
Blood Drive at Lakeshore on 29 Jan

CSAUP at Lakeshore on 30 Jan

MWF 0530 OTBs at Sandy Springs (AKA Cougar Valley) in preparation for Arsenal AO kickoff in March

Moses is working on a Beer Ruck around Maryville, details to follow