F3 Knoxville

Rocky Balboa moment at the Project

The Project
Workout Date: 11 Jun 2019
QIC: Erector

THE SCENE: A little cooler.  Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 mountain climbers, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the AO’s biggest hill (i.e. K2/5 hill, The Ridge, etc…it goes by many names at this point).  Perform a pyramid with merkins at the bottom and squats at the top:  10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school.  We got the whole body covered at the track.  We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school (definitely feeling some Rocky Balboa at the top!).

  • 10 diamond merkins
  • 20 narrow squats
  • 15, 4-ct Freddie Mercury

We moseyed back to the flag and got a little Mary in.
MARY:
15 Heels to Heaven, 20 American Hammer, and 15 Hello Dolly
COUNT-OFF & NAME-O-RAMA
5 HIMs!
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 – “Enter through the narrow gate; for the gate is wide and the way is broad that leads to destruction, and there are many who enter through it.  For the gate is small and the way is narrow that leads to life, and there are few who find it.”

We can be “all-in” with our faith, but if we have errors in our convictions, we can be one of the many mentioned above.  Paul, before he met Christ on the road to Damascus, was zealous for the Lord.  However, he was persecuting Christians!  Jesus corrected Paul and he became one of the biggest influencers for the Church.  Consider the things you hear about God and the Bible and study them to make sure they are true.  Always seek the truth!

ANNOUNCEMENTS:
Planning in the works for upcoming CSAUPs.  Look for announcements about 2nd F lunches in Oak Ridge!

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