F3 Knoxville

Motown Beat Down

Bomb Shelter
Workout Date: 23 Jul 2019
QIC: Butterfingers

THE SCENE: Buckets of Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC’s (Fwd/Bwd) 4ct x 10, Michael Phelps, 4 Pt Cossack Squats 4ct x 10, Spider Man Lunges (L/R) x 5, Side Straddle Hops 4ct x 10, Mtn Climbers 4ct x 10
THA-THANG:
CMU Circuit Time!  3 Stations 3 Exercises Each Station (20, 15 10) count.  All on the grinder…

  • Station 1: Bent Rows, OH Press, Goblet Squat
  • OH CMU Lunge from pavilion to middle of bathrooms.
  • Station 2: Incline Merkin, Decline Merkin, Mtn Climber….all on CMU
  • Bear and Block to 1st basketball goal
  • Station 3: Step Up on CMU, Burpee Box Jump, Upright Rows
  • Leave block and run quarter mile loop….and then start again.

MARY:
PAX circles up for burpees and running in place to Bill Withers – Ain’t No Sunshine.  Every time the song says Gone or Go the PAX does burpees, and the rest of the time the PAX runs in place.          Mo Mary…..

Dancing Bears and ABC’s

COUNT-OFF & NAME-O-RAMA
The PAX enjoyed some soggy Motown and got buckets better! Butterfingers, Drifter, Fins, Flash, Hammy, KY, Moses, Napster, Pinocchio, RadioShack, Snorkel, Swayze, Woodshack
CIRCLE OF TRUST/BOM:
I recently spent some time away from my family on business travel, and that always reminds me how much I love them.  I think that sometimes we take each other for granted.  This probably goes double for the people close to you.  Sometimes it’s really difficult to get past all of the day to day stress and take a moment to appreciate these relationships.  So I just wanted to encourage everyone to pause for a moment and spend some downtime with your family.  This could be as simple as playing Legos with kids or have coffee in the morning with your spouse.  These small moments are really what keeps us together and reaffirms our commitment to each other.