F3 Knoxville

Woodshack Special

Bomb Shelter

THE SCENE:  48 degrees, little chilly to start

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH IC

10 tempo squats IC

10 tempo merkins IC

LBAC forward IC x15, reverse x15
THA-THANG:
Mosey with CMU to basketball goal area of grinder. Deck of cards placed and card drawn to reflect exercise to be done as below:

Spade: thruster

Diamond: burpee over CMU

Club: Iron mike 2CT

Heart: CMU goblet squat

1-5: run down and back correlating to number on card

6-10: exercises as above with each suit listed

Jack: 10 merkins

Queen: 15 merkins

King: 20 merkins

Ace: bear crawl across grinder, crawl bear back

Joker: Run to apex and back through playground

MARY:
CMU flutter kicks 4 CT x10

Hold iron cross LBAC x10

LBCs for time
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I continue to have a heart of thankfulness during this time reflecting on my birthday and past years. I’m thankful for those who took the time to invest and mentor me during various points and troubles in my life. Many people come to mind and even if they spent a short amount of time with me and their message has made a huge impact on me in reflection. I encourage all of us to use our time and resources to build up others even if it’s 5 minutes for coffee. You never know what that might mean to the person down the road. I’ve always felt unqualified and intimidated to have tough conversations with people but then I think of Paul in the Bible and his role in building up Timothy. Paul came from a past of murdering and persecution of Christians but in his new redeemed life he was able to build Gods kingdom and devote time to develop Timothy as a disciple. It goes to show that we can all lift each other up and mentor no matter our personal history or feelings of inadequacy at times.

MOLESKIN:
Take time to pour into people
ANNOUNCEMENTS:
Prayer time every week at Drifters house

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