F3 Knoxville

9-11 Memorial Workout

Workout Date: 11 Sep 2019
QIC: Mandolin

THE SCENE:  Clear and comfortable


3 count Moroccan NIght Club x 10, 5 Burpees Cherry Pickers x 10, 4 Burpees, Little Baby Arm Circles-Front x10, Little Baby Arm Circles-reverse x10, 3 Burpees, Tempo Squats x10, 2 Burpees – Mosey


Mosey to Mt. Jucomajaro. Proceeded to attempt 4 ascents to the top, 1 ascent is equal to approximately 25-30 flights of stairs. The goal was to attain 110 flights, equal to 1 of the World Trade Center Towers. some PAX added burpees , etc. at the top of each lap to add to their challenge. a few completed 4 laps. most got a solid 3 to 3-1/2 in.

Group finishing their last lap at base of Mt. Juco held an Al Gore until most arrived, Flutter Kicks x20, Freddie Mercury x20

Shared Matthew 5:38:39 in light of the days significance. See the link to the youtube video I mentioned.https://youtu.be/VV6BtdNaI8E

Matthew 5:38-48 English Standard Version (ESV)


38 “You have heard that it was said, ‘An eye for an eye and a tooth for a tooth.’ 39 But I say to you, Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also. 40 And if anyone would sue you and take your tunic,[a] let him have your cloak as well. 41 And if anyone forces you to go one mile, go with him two miles. 42 Give to the one who begs from you, and do not refuse the one who would borrow from you

Prayer Requests for Mermaids moms surgery and Trolleys family member with a Thyroid issue. (Apologies Trolley, I forgot the person you mentioned name)
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.