F3 Knoxville

Speedway Doracides

THE SCENE: Clear early Fall morning.

F3 WELCOME & DISCLAIMER

F3 (Fitness. Fellowship. Faith) workouts: 

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion
  • End with a Circle of Trust
  • “The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
  • F3 Credo: Leave no man behind, and leave no man where you find him. 
  • NOT A PROFESSIONAL
  • Don’t know your injuries – take care/modify as needed.

WARM-O-RAMA:

  • Side straddle hops – 20 IC
  • Tempo Squats – 10 IC
  • Cherry Pickers – 5 IC
  • LABCs – 10 IC (foward and backwards)

THA-THANG:

Doracides 

Partner up. 

1 person does exercises, the other runs suicides:

  • 1 burpee at first cone, back,
  • 2 burpees at second cone, back, 
  • 3 burpees at third cone, back. 

Switch. Pick up where partner left off

  1. 100 merkins
  2. 200 lbcs (little baby crunch)
  3. 300 squats

Rinse and repeat. 

MARY:
Didn’t manage time well so we had no time for Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Have nothing to do with godless myths and old wives’ tales; rather, train yourself to be godly.”

“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 4:7-8 NIV

MOLESKIN:

Excerpt from Disciplines of a Godly Man – R. Kent Hughes

PAUL ON DISCIPLINE

The word “train” comes from the word gumnos, which means “naked” and is the word from which we derive our English word gymnasium. In traditional Greek athletic contests, the participants competed without clothing, so as not to be encumbered. Therefore, the word”train” originally carried the literal meaning, “to exercise naked.”  By New Testament times it referred to exercise and training in general. But even then it was, and is, a word with the smell of the gym in it – the sweat of a good workout. “Gymnasticize (exercise, work out, train) yourself for the purpose of godliness” conveys the feel of what Paul is saying.

SPIRITUAL SWEAT

In a word, he is calling for some spiritual sweat! Just as the athletes discarded everything and competed gumnos – free from everything that could possibly burden them – so we must get rid of every encumbrance, every association, habit, and tendency which impedes godliness. If we are to excel, we must strip ourselves to a lean, spiritual nakedness. The writer of Hebrews explains it like this: “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us” (Hebrews 12:1). Men, we will never get anywhere spiritually without a conscious divestment of the things that are holding us back. What things are weighing you down? The call to discipline demands that you throw it off. Are you man enough?

ANNOUNCEMENTS:
Parkinson’s Run coming soon.

Work Hard To Have A Good Name

THE SCENE: Clear and crisp Fall like morning.  No humidity… until we all started sweating.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – 20 IC
  • Cherry Pickers – 10 IC
  • Tie fighters – 10 forward/10 backward IC

THA-THANG:
Pax moseyed to the lower lot of the church carrying their CMU.

Your Name Is Your Workout – Pax spelled out their F3 name, with a sprint across the parking lot and back in between each letter.  After they finished that name, they moved on to their hospital name.

A – 50 SSHs
B – 25 LBCs
C – 30 AIR SQUATS
D – 15 MERKINS
E – 50 CMU CURLS
F – 10 BLOCKIES
G – 50 CMU ROWS
H – 20 JUMP SQUATS
I – 30 OVERHEAD PRESS
J – 50 BIG BOYS
K – 20 CRUNCHY FROGS
L – 20 SKULL CRUSHERS
M – 25 CMU GOBLET SQUATS
N – 10 BURPEES
O – 40 SSHs
P – 20 IRON MIKES (2ct)
Q – 30 LBCs
R – 50 CMU ROWS
S – 30 AMERICAN HAMMERS (2ct)
T – 30 CMU CURLS
U – 35 OVERHEAD PRESS
V – 20 JUMP SQUATS
W – 30 BIG BOYS
X – 10 BLOCKIES
Y – 25 SKULL CRUSHERS
Z – 30 MERKINS

MARY:
Didn’t have time for it.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

A Good Name Takes Hard Work

“A good name is more desirable than great riches; to be esteemed is better than silver or gold.”
‭‭Proverbs‬ ‭22:1‬ ‭NIV‬‬

“A good name [earned by honorable behavior, godly wisdom, moral courage, and personal integrity] is more desirable than great riches; And favor is better than silver and gold.”
‭‭Proverbs‬ ‭22:1‬ ‭AMP‬‬

“It takes many good deeds to build a good reputation, and only one bad one to lose it.”  Benjamin Franklin

“It takes 20 years to build a reputation and five minutes to ruin it.  If you think about that, you’ll do things differently.”  Warren Buffett

It takes hard work and sacrifice to build a “good name” but we all know stories of people who threw it all away with one bad choice.  Let’s hold each other accountable and make sure we are not putting ourselves in situations where our “good name” can be ruined.  Let’s make sure to call out weak areas in each others lives so that none of us ends up losing what we have worked so hard to build.

MOLESKIN:
Praise for birth of Master’s child.  Praise that Burnout is feeling better as he recovers from COVID.

ANNOUNCEMENTS:

  • 9/11 Memorial Stair Climb at Asylum and Beer Mile at Moses’ house on 9/10.
  • PJ Parkinson’s 5K on 10/2 – see YHC for details.

Speedway Kraken in the Storm

THE SCENE:  “It was a dark and stormy (morning)!”  We were soaked to the bone but it kept us cool!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Gathered at the flag.
SSH x20; Tie Fighters x10 each leg; Cherry Pickers x10.
All done IC.

THA-THANG:
Moseyed down the parking lot to other side of church in the pouring rain where the 8 stations of the KRAKEN were set up in a large circle around the parking lot.  Pax spread out at different stations and as they completed the exercise, they would run the whole circuit before going to the next station in a clockwise rotation.  Rinse and repeat.

Kraken stations were as follows:

  • 10 hand release Merkins
  • 20 mountain climbers (2 count)
  • 10 Iron rockets (2 count)
  • 20 leg lifts
  • 10 Carolina dry docks
  • 20 Imperial storm kickers (2 count)
  • 10 Burpees
  • 20 crunchy frogs

MARY:
Moseyed back to the flag.  We didn’t have a whole lot of time left so we just held squat for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 11:10-11
“When the righteous prosper, the city rejoices; when the wicked perish, there are shouts of joy.  Through the blessing of the upright a city is exalted, but by the mouth of the wicked it is destroyed.”

We all have “cities” that God has placed us in charge of: our employees, our families, our circles of influence.  Through our actions and our words, we can build up and bless our “cities” or we can destroy them.  We can tear down people and destroy them with our words and inflict generational curses on our children, or we can be a blessing to them and build them up and help them to prosper.

Let’s choose to lead our “cities” well today and build them up through our words and actions, so that they will see Christ in us.

MOLESKIN:
Rep Sleepy’s mom – in hospital.
Pennies – traveling to Florida this coming weekend.

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Breakfast at Rep Sleepy’s after Saturday’s beatdown.  Sign up on Slack.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.

Speedway Death Crawl + All About The Benjamins

THE SCENE: Hot and muggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
All done IC.
SSH x20; Windmills x10; Cherry Pickers x10; Tie Fighters x10 each leg.

THA-THANG:

Death Crawl – PAX  lined up on path and started bear crawling. Last in line did 5 burpees then ran to catch up to group, tagging last person in line and running to front of bear crawl line. Tagged  PAX did his 5 burpees then ran to catch group. Rinse and repeat until everyone has did burpees.

All About The Benjamins 

Two stations on opposite sides of the field.  On CMU station, PAX did sets of: 25 curls, 25 skull crushers, 25 bent rows, 25 BBSU w/ overhead press.  On opposite station, PAX did sets of: 25 Bobby Hurleys, 25 mountain climbers, 25 merkins, 25 Peter Parkers.

PAX would do an exercise on one side, then sprint to the other side and do that side’s exercise. Rinse and repeat until we couldn’t lift our arms anymore.

MARY:

  • Alternating Shoulder Taps –  in cadence
  • American Hammers – in cadence 
  • Arm stretches.

COUNT-OFF & NAME-O-RAMA
11 HIMs.

CIRCLE OF TRUST/BOM:
Acts 9:15. We all “carry a name”: our family’s name, our employer’s name, our church’s name, our Lord’s name. How well are you carrying the name?

MOLESKIN:

  • Bats at Burnout’s house
  • Banjo’s Wedding and travel
  • Doppelgänger, rep sleepy – travel
  • Trousers – family and job search

ANNOUNCEMENTS:

  • 2.0 workout at Bomb Shelter – 6/25 at 0815
  • Convergence at JUCO – 7/2 – sign up on Slack. No other beat downs that morning.