F3 Knoxville

Blue Light Special

Brickyard
Workout Date: 3 Dec 2019
QIC: Natty

THE SCENE: Cold and clear 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC, Windmills x 10 IC, Cherry Pickers x 12 IC, Imperial Squat Walkers x 12 IC, Grady Corns x 12 IC, T-Plank Arm Circles x 10 IC bi-directional bilaterally
THA-THANG: Partner Up

  • P1 does MKNS while P2 runs to “intelligibly” get a coupon from rock pile (then switch roles)
  • Mosey to Bank and P1 runs a lap w/ coupon  while P2 squats w/ coupon until P1 returns & switch until 200
  • P1 performs triceps raises w/ coupon while P2 runs lap, switch until 100
  • P1 performs BBS while P2 runs lap, continue until 150
  • Run to rock pile with 5-0 assistance crossing road “the Blue Light Special”
  •  Return / run to AO

MARY:
flutters x 20 IC, box cutters x 20 IC, Bruce Lees x 10 IC, 30 MKNS SC, 3 Burpees
COUNT-OFF & NAME-O-RAMA
15 rock toting men: Natty, Simmons, Tuba, Chaucer, Herbie, Fast-n-Easy, Stickers, Fob, Biohazard, Wilson, Mr. Wedgie, Hamm, Tractor, and Belding
CIRCLE OF TRUST/BOM:
A few quotes:  “I always thought it was me against the world and then one day I realized it was just me against me,” Every next level of your life will demand a different you,” Everyone wants a powerful woman until you start dating her and realize you have to step your shit up.”  Basically, know that it is you against you until you devote yourself to those relationships, especially one with God.  As we did today, “partner Up,” because you’re never really alone.
MOLESKIN:
Pray for Biohazard’s old mentor Connie who is now in hospice.
ANNOUNCEMENTS:
convergence at Truck stop next week, otherwise Hamm on Q for Brickyard

Leave a Reply