F3 Knoxville

3rd F Prep Work

Big Ball
Workout Date: 8 Dec 2018
QIC: Duggar

THE SCENE: Brisk morning, temp in the 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, A little of this and a little of that, Tempo Squats, Tempo Merkins
THA-THANG:

Mosey to Sunsphere to tackle the stairs.

  • Bear crawl up stairs with 5 Merkins at the middle and top
  • Lunge up stairs with 5 squats at the middle and top
  • Repeat

Mosey to parking lot S7.  Divide up into 4 teams for a relay.  One man runs the length of lot while others do flutter kicks.  Each man takes a turn running.  Recover.  Same thing with plank/Merkins.

Mosey to parking lot C15.  Everyone grabbed a coupon for the following:

  • Curls x 10 – run up stairs and back
  • Presses x 10 – run up stairs and back
  • Flutter kicks with coupon over head x 10 – run up stairs and back
  • Squats x 10 – run up stairs and back

Recover then everyone does American Hammer with coupon x 10 IC.  Also a round of circle burps without coupons.

Mosey to amplitheater for some SSH IC.  Mosey back to AO while Steam lead F3 cadence. Wrap up with a round of “leg pushes” (not sure if it has a name, everyone on their backs, legs up pointing outside circle. Each man runs around pushing everyone’s legs down.)  Over head claps x 25
MARY:

COUNT-OFF & NAME-O-RAMA
22 HIM’s total with 3 FNG’s
CIRCLE OF TRUST/BOM:
Philippians 2:3-4  Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.  Let each of you look not only to his own interests, but also to the interests of others.

We can all be selfish with our time and resources.  Let’s humble ourselves and seek to serve others in a way that glorifies God.  Put others first and seek to do what we can to meet their needs and not just our own.
MOLESKIN:
Everyone keep in mind the Fountain City AO that they are trying to get started.  If anyone can attend some of those workouts it would be greatly appreciated especially to the Mend House guys who have been coming out.
ANNOUNCEMENTS:

3rd F event immediately followed.  Great job to the guys who spoke!!  Very encouraging and insightful.