F3 Knoxville

Sprintalicious & Pillars of Redemption

Shamrock
  • Welcome one and all: 70ish degrees with a dash of humidity – Summer is here and Covid is over.
  • Warm-up: 
    • SSH, High Knees, Burpees, Windmills, Cherry Pickers, TN Rockin Chairs.
  • Workout:
    • Catch Up Mosey: Around campus Perimeter , stop and do some exercises until the 6 catches up and then immediately continue the mosey when they arrive.  Arrive at Church Pillars
    • Pillars of Redemption:
      • Each him grabs(goto) a brick pillar and bear crawls to the pillar that is adjacent or diagonal to their current pillar after they have done the exercise called out by Q.
      • At each pillar do one exercise.
        • 1 Dirty Getup
        • 1 Walle
        • 1 Balls to the Wall (Dirken ascention)
      • We did these all together – so sort of in cadence.
      • We did an exercise for each pillar in the courtyard – which is about 36 pillars.  Ended up being quite the shoulder workout.
    • Catch up Mosey to Football Track
    • Sprint-a-licious
      • Each HIM goes to their own 5 yard line.
      • Sprint across the field
      • The first two winners do not have to do 5 burpees.  The rest of us do 5 burpees before next round.
      • Side Lunge to the next 5 yard line down field.
      • We started the HIMs at alternating sides so we were sprinting towards each other and each side had their own group of winners and losers.
      • We did this sequence (Sprint, Burpees, Lunges) about six or seven times.
      • Finish off by grouping back together and as one group sprint the 100 yards of the full field. This time with the top 4 fastest HIMs not having to do 10 burpees – while the rest of us did 10 burpees.  We did this twice.
  • Warmdown – Mary
    • We did the thing where you face out in a circle and hold a leg lift as succeeding HIMs run around the circle throwing each others legs to the ground.  I know it’s in the lexicon but I couldn’t find it.
  • Words of Encouragement 
    • John the baptist in John 3: 31 “He who comes from above is above all, he who is of the earth is from the earth and speaks of the earth. He who comes from heaven is above all. 32 What He has seen and heard, of that He testifies; and no one receives His testimony. 33 He who has received His testimony has set his seal to this, that God is true. 34 For He whom God has sent speaks the words of God; [i]for He gives the Spirit without measure. 35 The Father loves the Son and has given all things into His hand. 36 He who believes in the Son has eternal life; but he who does not [j]obey the Son will not see life, but the wrath of God abides on him.”  — Our prayer is that we not get distracted today but that we remember that the gospel is simple – “He who believes in the Son has eternal life.” – Spread that simple gospel.  You can talk the rest of your life about a million different aspects of it – but also remember how simple it is to share just that one sentence “He who believes in the Son has eternal life.”