F3 Knoxville

Weather Advisory

Shamrock

The Scene

36 degrees and wet

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators from 8

Squat to kneel and back up (6-count)

Hairy Rockettes

Cherry Pickers

Ankle to hands 

 

Tha-Thang

Curb on CMU Mosey Way

Squat to curb tab

Hold Session 50 seconds of work 10 seconds of rest

Single Arm Hold -L

Single Arm Hold -R

Hollow Hold

Plank Hold

Glute Bridge

Side Plank -R

Side Plank -L

 

50-40-30-20-10

Seasaw lunge

CMU Curl Press Tri-Ext

Predator Jacks

V Up’s 

CMU Single Arm Row

 

Got through 50 of each and 40 of lunges and curl/press/tri ext

On the way back to CMU pile we switched between rifle carries, one arm overhead carries, suitcase carries and zombie carries. 

Mosey back to shovel flag just in time

Mary

No Time

COUNT-OFF & NAME-O-RAMA

9 HIM’s

COT/BOM

Watch this: “Good”- Jocko Willink

If you follow Jocko at all you have surely heard him say “Good” in response to almost every situation, especially when things do not go as planned. The video is linked up above and is sure to fire you up. 

With all of the stuff going on around us we can ultimately only control how we respond to things. I have found it beneficial to respond with “Good” and go from there. It helps me remember to take things in stride and take a lesson from every situation and get better no matter what happened. Good can come from any situation if we look hard enough. 

Ultimately, if you are a believer, you can say “Good” in everything because we know that the Lord is with us and He is ordering our steps. 

Joshua 1:9“Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

MOLESKIN:

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