F3 Knoxville

My 2nd VQ

THE SCENE: 50°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the front of the rec center

Four Corners
Round 1
C1: Squats x20, C2: Pull-ups x5, C3: Flutter Kicks x40 single count, C4: Merkins x20
Repeat 3 times

Round 2
C1: Flamigos x10 each leg, C2: Balls to the Wall x30secs, C3: Plank x30sec, C4: Dry Docks x20
Repeat 3 times

Round 3
C1: Single leg squats x10 each leg, C2: Pull-ups x5, C3: Heels to Heaven x20, C4: Diamond Merkins x20
Repeat 3 times

Indian Run back to SP

COUNT-OFF & NAME-O-RAMA
5K, Butter Knife, Kick-Flip, Spotter, Erector, Wheelchair, Mailbox, Betty, Wanderer, Guardrail, Hound Dog, Booster, Pelosi, Commission, Sunrise, Dart Gun, Archie (QIC)

CIRCLE OF TRUST/BOM:
I missed my Marathon goal and I have had to process through it. I was very disappointing but I have to decide how to respond.

First keep things in perspective:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy 4:8 NIV‬‬
https://www.bible.com/111/1ti.4.8.niv

Second, when the results matter more than a marathon time, do your best and leave the results up to God:
“Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.”
‭‭2 Timothy 2:15 NIV‬‬
https://www.bible.com/111/2ti.2.15.niv

Break Dance Training

THE SCENE: 52°F, cloudy, wet ground, but not raining 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Do Burpees to “Get Up Offa That Thing”- James Brown

THA-THANG:
Do each exercise 4 times. The first time through build up the full routine starting with inch worms before each new addition.

  • Inch worms
  • Spider merkins
  • Hour glass jump squats
  • Flamingos
  • Gorillas
  • Jump throughs
  • Bear step
  • Crab kicks
  • Donkey frog

Rinse & Repeat full routine twice (with background music)

Do Squats to “Flower”- Moby

MARY:

  • Shoulder Taps (4ct) x20
  • American Hammers (4ct) x20
  • Stretching Flow: plank–> downward dog–> plank–> upward dog–> plank–> downward dog–> plank–> upward dog 

COUNT-OFF & NAME-O-RAMA
Mouthwash, Snitch, Stripped, Hot Tub, Bunny, Archie (QIC)

CIRCLE OF TRUST/BOM:
“Now Thomas, one of the twelve, called the Twin, was not with them when Jesus came. So the other disciples told him, “We have seen the Lord.” But he said to them, “Unless I see in his hands the mark of the nails, and place my finger into the mark of the nails, and place my hand into his side, I will never believe.” Eight days later, his disciples were inside again, and Thomas was with them. Although the doors were locked, Jesus came and stood among them and said, “Peace be with you.” Then he said to Thomas, “Put your finger here, and see my hands; and put out your hand, and place it in my side. Do not disbelieve, but believe.” Thomas answered him, “My Lord and my God!””
‭‭John 20:24-28 ESV‬‬
https://www.bible.com/59/jhn.20.24-28.esv

Now that the Michael Jordan documentary is coming out, a common occurrence is that young people that were arguing that Lebron James (or some other current player) was the greatest of all time is watching the highlights of Jordan’s career and turns to the older basketball fans to say, “yeah Jordan is the greatest of all time”. Seeing Jordan’s highlights has brought peace to the young and old basketball fans.

Seeing Jesus’ wounds brings peace to all. It is evidence that God loves us. In this time when there is much unrest in the world. Reflect on this truth that we have peace through Jesus.

Hanson Plan Wk 9

THE SCENE: 21F Frigid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1.5 mile mosey out to Hardin Valley Academy track
THA-THANG:
1km Track Repeats:
Run 2.5 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 5 times.
Cool Down was a 1.5 mile mosey back to JUCO.
MARY/BOM/COT:
Did some stretching and then joined in with Stye and the boot camp pax.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Judge Judy, Pool Boy, Downhill, Frenchie, Captain Obvious, Edit, Gibbler, QIC-Archie
Moleskin
I can not confirm or deny if we jumped the fence to get to the track since the gate was locked. This is week 9 of 18 of the Hanson Running Plan. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751

The Standard Route

THE SCENE: 21F Windy, felt like 16F
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Erector, Frenchie, QIC-Archie
BOM/COT
Leave no man behind and leave no man where you found him. The COT at the end of the F3 workout is the most important part. I was reminded of this by Kick-flip last week at JUCO.
Lets review the three Fs
Fitness- encourage each other and keep each other accountable
‘for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come. ‘ 1 Timothy 4:8 https://my.bible.com/bible/59/1TI.4.8
Fellowship- Look for opportunities to connect with guys outside of workouts. Look to connect.
Faith- Remind each other of God’s love, and then reflect God’s character to the people around you as you live your life. Be a high impact man (HIM).

A Flat Five Repeated

THE SCENE: 50F
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and crossed over to Fleenor Rd (Union Rd). We took that all the way out to Everett and turned left. We continued on Everett until we got to 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Mustard, Downhill, Frenchie, QIC-Archie
COUNT-OFF & MOLESKIN
On the way back, Frenchie and Rosetta triggered a 17mph reading on that Everett Rd speed radar sign!