F3 Knoxville

Race recovery run

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

We stretched some.
THA-THANG:
We ran around the park.

When we got to the playground on each lap we did 10 pullups.

When we got back to the AO we did 20 Merkins.

We did 3.5 long laps with the extra section that Frosty says makes each lap a true mile.

MARY:
No Mary at this AO

COUNT-OFF & NAME-O-RAMA

MOLESKIN:
This was the first run after Tank’s Hardship Hill Obstacle Course Race on Saturday.  My legs were not 100% back to normal yet, but it was good to be out and moving again.

WallBall decided 3.6miles wasn’t enough for him and had to finish out the 4 miles.

We welcomed Bueller back after a long abscence.

Also my apologies to Swirlie who I told to go lift because I thought I’d be the only one running. My bad bro.

Little baby mosey

THE SCENE: 55 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretch OYO
THA-THANG:
Mosey around the park.

Mosey to the soccer field and do wind sprints.

Mosey around the park some more.

MARY:
Not applicable
COUNT-OFF & NAME-O-RAMA

MOLESKIN:
We were working on just breathing…

We welcomed back Doublewide who we haven’t seen in awhile.  So much so that he grew a beard and no one recognized him.  I mean like serious mountain man meets hipster beard.
ANNOUNCEMENTS:
Hardship Hill this weekend, there is still time to sign up.

Climbing the ladders

THE SCENE: 40 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

3 rounds of Tababta

  • Jumping lunges
  • Lizard hops
  • Squat tuck jumps
  • Handstand kicks

THA-THANG:
Agility ladders on the tennis courts, 5 rounds of each exercise

  • 1 foot per square
  • 1 hand per square
  • 2 feet per square
  • 2 hands per square
  • Icky shuffle
  • Hand icky shuffl
  • Lateral 1 foot per square
  • Lateral 1 hand per square
  • Lateral 2 foot hops
  • Lateral 2 hands per square
  • Lateral Merkins each square
  • 2 hops forward 1 hop back
  • Merkins inside outside

MARY:

We were gonna repeat the Warm-o-rama but had to settle for one round of John Travoltas

COUNT-OFF & NAME-O-RAMA

16 total. Welcome FNG Wagon Wheel
CIRCLE OF TRUST/BOM:

Intensity – the quality of being intense.  Synonyms for intensity – strength, power, potency, force.

We can talk all day long about what level on intensity we bring to an F3 workout and how someone should step it up or step it down.  However, what level of intensity are we taking when it comes to:

  • Work?
  • Family?
  • Friends?
  • Kids?
  • Faith?

We need to increase our level of intensity in all these and stop being selfish.  We need to put God first, everyone else second, and ourselves third.

MOLESKIN:
We tried something new that I have never done at an F3 workout.  Internally you worry that it won’t be good enough, or that it won’t work out like you have planned.  But in the end the PAX had fun, got a little sweaty, and did some really good work.  That is all that matters.  #ISI

PS there were a lot of other drills for the agility ladders but we ran out of time.

ANNOUNCEMENTS:
Hardship Hill OCR May 19

The Lone Runner :(

THE SCENE: 39 and rainy

THA-THANG:
Run around the park

COUNT-OFF & NAME-O-RAMA
1 – me.

Honorable mention to Swirlie even though he left to hit the weights.

MOLESKIN:
As I plodded along by myself on this cold wet morning I began to envision all the ways to publicly embarrass my fellow PAX who fartsacked this soggy day.  My initial thoughts were about how the PAX are constantly complaining about needing a break on longer mosesys, or always gasping for breath after less than a mile run.  I was confused as to why they wouldn’t want to get better.  And I was frustrated about being in the gloom alone.

However, as I ran God changed my thoughts.  I began to think of how Jesus must have felt preaching, teaching, and talking to people about how He was God’s son, sent down from heaven to save our souls.  He met with people who were ostracized from society, tax collectors, prostitutes, lepers, and yet these are the people He chose to associate with and help.  He loved those who were discarded, like the poor, weak, lame, and children.  He also faced resistance at every turn from the people who were unbelievers, and especially the pharisees and lawyers who wanted him prosecuted.  Yet, He still continued to push on with the message of salvation.  He carried the burden on the cross, and He just kept going.

I wondered if He ever got frustrated or angry.  You know where maybe He just wanted to reach out and backhand the unbelievers and naysayers.  Or grab them by the face and yell, “HOW DO YOU NOT GET THIS?  I AM HERE TO SAVE YOU!”

The answer was soon easily clear. When Jesus met with folks who “didn’t get it”, He didn’t get upset with them, punish them or ridicule them.  Instead He grieved for them.  (Mark 3:5.)  And even when they didn’t believe, He encouraged them to have just a little faith.  (Matthew 17:20).  He also realized that He couldn’t do it alone, so He sought counsel with God through prayer.  (Matthew 26:36-39, Luke 11:1, Mark 14:32, Luke 6:12, Luke 18:1, Matthew 19:13-15, Luke 9:28, Luke 3:21, Mark 1:35….well you get the point.)   Finally, He made His message clear, and He straight up told people that the only way to know God was through knowing Him. (John 14:6).

While there are many things in this world we do not understand, especially the actions of others, our job is not to condemn, punish, or ridicule them.  Our job is to walk with them in love, laughter, sadness, or whatever we call life.  The end goal is that in walking with them, hopefully they will come to know Jesus.

Isn’t it strange how He can take a solo run on a rainy Monday morning and put a little perspective in it?

Bunny mosey

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretched on our own.  Swirlie came in on two wheels but made the start.
THA-THANG:
Mosey the long way to the cush field:

  • High skip knees x 2, mosey back to start
  • Side hop x 3, mosey back to start
  • Sprints x 5, mosey back to start
  • Frosty can’t draw a bunny?!??

Continue mosey around the park until time is up.

Depending on whose watch you believe it was anywhere from 4.33-4.6 miles in total.

MARY:
No abs here

MOLESKIN:
Frosty is recovering from a hammy pull during Woodshack’s beatdown on Saturday.  So while the rest of us did sprints he went off on a private walkabout.  Turns out he tried to draw a bunny using Strava maps, but in the end even the most intuitive modern art scholar would say it looked like crap.  It was a good effort though, and he kept moving which was the most important thing.  Ironically we discussed GPS watches on the last two laps of the park, including which ones worked better with Strava, unaware of Frosty’s failed attempt at bunny drawing.