5K – Page 3 – F3 Knoxville

Lack of Room Service

October 14, 2022 5K

THE SCENE: A bit chilly, but refreshing
F3 WELCOME & DISCLAIMER: Executed
WARM-O-RAMA:

SSH

Tempo Squats

Merkins

Windmill

Calf Raises

THA-THANG:

Mosey to the new math building

Section I – A bit of Arms

20 Dips IC

Run around the building

20 Step Ups IC

Run around the building

20 Dips IC

Mosey to the large east side parking lot

Section 2 – A bit more arms

50 Merkins

Run to the other side of the parking lot

50 Squats

Run back

50 Merkins

Run to the other side of the parking lot

50 Squats

Mosey to the Pond

Section 3 – 4 corners

Run around the pond – stopping at each corner and doing the following

10 Catalina Wine Mixers

15 Burpees

20 Big Boys

30 Squats

Mosey to the courtyard

Section 4 – A bit more arms

20 Dirkens

20 Irkens

Lap around the courtyard

20 Dirkens

20 Irkens

Lap around the courtyard

Mosey back to the flag (doing Freddy Mercuries and Flutter Kicks along the way)

MARY:
No time

CIRCLE OF TRUST/BOM:
Have an attitude of gratitude – be thankful for the group, take care of each other, and strive to help your fellow brothers be better HIMs

THE SCENE: Chilly and 55 at the Hardin Valley Academy Track — nice and different
WARM-O-RAMA:
Folks arrived early to do some OYO stretching due to the IPC taking the full time allotted.
THA-THANG:
‘100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run

CIRCLE OF TRUST/BOM:
1 Pet 3:7 Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.

MOLESKIN:

Learn to be a servant leader of your household. Start off by demonstrating your love for your wife through an act of service and/or kindness this weekend. Grab some flowers and surprise your M!

JUCO Care Bear IPC

September 9, 2022 5K

THE SCENE: Not bad, about 65 degrees.

WARM-O-RAMA:

IPC – little time to stretch, most folks came early to stretch on your own

THA-THANG:

Move to the adjacent parking lot

Format – AMRAP for 45 min

Start at cone 1 and bearcrawl to cone 2 and perform 25 air squats

After the squats, bearcawl to the left to cone 3 and perform 25 merkins

After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy situps

After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees

Various mods through (some lunged, LBCs, mosey, side shuffle, etc)

CIRCLE OF TRUST/BOM:

Isaiah 1:1-16-17

Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.
Defend the oppressed.[a]
Take up the cause of the fatherless;
plead the case of the widow.

MOLESKIN:

Message is simple, stop doing wrong, learn to do right. Only through the power of Jesus can we do right

4th Annual Road Less Traveled

August 17, 2022 5K

THE SCENE: Not bad, decent breeze and 65 degrees
WARM-O-RAMA:

Warm Up Jog including High Knees and Kick Backs

SSH

Tempo Squat

Merkins

Freddy Mercury

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 3-4 min

30 Merkins

40 Freddy Merkins

40 Squats

Leaders will wagon wheel after every set to get back to the 6, and start each new leg together

Continue to do 1 set of each of the above until we complete the nearly 3 miles course

Mosey back to the AO

MARY:
Various types of Core exercises (Flutter Kicks, Box Cutters, etc)

CIRCLE OF TRUST/BOM:

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!
Ecclesiastes 4:9-10

Is this more than a workout for you? Are you reaching out? I hope you use this group to encourage, to seek wisdom, to strengthen, to uplift — I have seen this group become the Body of Christ

Doing the DID (Dips, Irkins, Derkins) at JUCO

February 9, 2022 5K

THE SCENE: It was cold.
F3 WELCOME & DISCLAIMER: Accomplished
WARM-O-RAMA:

Quick jog around the parking lot

Windmill

SSH

Tempo Merkins

Tempo Squats

THA-THANG:

Mosey to the new math building; stopping at the wall to do the following

50 Dips

50 Irkins

50 Dirkins

Do a run around the building between each set

Mosey to the Guardrail across from Shopping Center; repeat the above exercise, except 50/40/30

Mosey across the street to the Shopping Center over by Tomo Poke; repeat the above exercise except running up the stairs and around the parking lot

MARY:
Freddie Mercuries, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:
Matthew 5:3 “Blessed are the poor in spirit, for theirs is the kingdom of heaven.”
MOLESKIN:
This Scripture tells us that when we acknowledge our spiritual bankruptcy, this is when God can use us the most. Counter to the culture which is all about you, God gives us a different path. Let us focus on God and see how He, in turn, allows us to see His work and His Kingdom rule in our lives

Author: 5K

Lack of Room Service

Death by Skinny Runner IPC

JUCO Care Bear IPC

4th Annual Road Less Traveled

Doing the DID (Dips, Irkins, Derkins) at JUCO