F3 Knoxville

Tag: 5K

Bear with it

AO: juco
Q: Guardrail
PAX: 5K, Waffles, Lt. Dan
FNGs: None
COUNT: 4
WARMUP: Usual suspects, SSH, Cherry Pickers, windmill, baby arm circles

THE THANG: After a short stop at the guardrail for some dips, dirkins, irkins and overhead claps with stones ,headed up valley vista with one guy bear crawling 15 steps, then shouting out for the guys to begin the exercise, they continued till the bear got there and then a different guy took over for a new exercise. Newton’s cradle, burpee, BBS, Bonnie Blair, V ups, Monkey humpers, etc.
Continued to the top for some SSH, imperial walkers and burpees with a view

MARY: V ups and imperial walkers

ANNOUNCEMENTS: 5k Passing away party at my house Sunday June 2
Sign up for dragon boat race.

COT:
Psalm 96 – read it or listen to it and don’t be afraid to sing, express and have joy in the Lord.
https://youtu.be/KCQ3ehcC15U?si=BPcHYRUGvjK5ohZ0

Johnny 5 is Alive – Short Circuit

AO: juco
Q: Butterknife
PAX: Waffles, Windex, Dart Gun, Guardrail, 5K, Lt. Dan, Wanderer, Butterknife, Love Shaq
FNGs: None
COUNT: 9
WARMUP:
SSH
Tempo Merkins
Windmills
Tempo Squats
Cherry :cherries: Pickers

THE THANG:
Line up and mosey to the spot with the leader falling off and doing 2 burpees

Drills around our circuit: shuffle, high knees, high heels, and skipping

12 station circuit 45 seconds at each station running all stations and stopping at the next.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Run the stairs
Pull ups x 5
Merkins x 10
Run the stairs
Squats x 20
Rinse and repeat :repeat: x 3

Mosey to the large lot for Striders.

Jailbreak to the flag

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill on Monday

COT:
2 Timothy 1:7
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”

At church we’re going through a study called soundtracks. 🔈

What you see impacts what you hear 👂
What you hear impacts what you think 💭
What are the soundtracks in our lives?

Neither negative or positive situations or thoughts 💭 should take you away from God.

We need to learn and adjust the volume on the soundtracks in our lives.

Turn down 👎
I am abandoned

Turn up ⬆️
I am loved and chosen

Turn down 👎
I am a failure

Turn up ⬆️
I am more than a conquerer

Turn down 👎
I am not good enough

Turn up ⬆️
I am a son of God the most high!

Turn over worry and fear to the Holy Spirit.
Be a Victor not a Victim!!

6th Annual Greenway Path Less Traveled

AO: juco
Q: 5K
PAX: 5K, Wanderer, Lt. Dan, MC Fraud, Love Shaq
FNGs: None
COUNT: 5
WARMUP:
Warm Up Jog including High Knees and Kick Backs
SSH
Windmill
Tempo Squats
Morrocan Night Club

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

40 Flutter Kicks
40 Freddy Merkins
40 Squats

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

Continue to do 1 set of each of the above until we complete the 3 mile course (threw in one set of Monkey Humpers on Hardin Valley, just because)
Mosey back to the flag

MARY:
Imperial Walkers

ANNOUNCEMENTS: Hardship Hill

COT:
Gal 5:1:For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery

Too often I (we) live in the camp of obedience over all. Obedience is certainly important and worth striving for, but remember the reason that Christ came? To set us free. Walk in freedom first, and maybe we will find obedience easier to attain. And join the F3 Bible Study if you haven’t already.

Rise and Grind

AO: juco
Q: Butterknife
PAX: 5K, Butterknife, Erector, Guardrail, Love Shaq, Lt. Dan, Mailbox, Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH x10
Little Baby Arm Circles (forward and backward)
Cherry :cherries: Pickers
Windmills
Perfect Merkins x5
High Kicks and Quad Stretches

THE THANG:
Mosey to the top of JUCOManjaro with the person in the back sprinting to the front.

20 curls
Murder Bunny 🐰 to the first cone
10 Thrusters
Run back to the starting line and back to your CMU
Murder Bunny 🐰 to the next cone
10 KB swings
Run back to the starting line and back to your CMU
Murder Bunny 🐰 to the next cone
10 goblet Squats
Run back to the starting line and back to your CMU
20 curls
Rifle carry back to the start
Rinse and repeat 🔁

MARY:
Four Corners with Get ups and No Surrenders

ANNOUNCEMENTS:

COT:
KickFlip was out a couple of weeks ago and he was reflecting on a message that Archie delivered… Coming to F3 does not make you a HIM. I agree with this statement. It doesn’t. There are also several HIMs that have never been to an F3 workout. We need to get them out here with us.

F3 also doesn’t count as church. ⛪️ If you’re here and don’t have a church you call home, I would personally like to invite you to Faith Promise where me and my family attend. There’s a spreadsheet floating around with a lot of our F3 brothers and the churches they belong to. So again, I encourage you to check it out, if you don’t have a church you call home.

I will say this though… Being out here in the gloom with these men is a great foundation and starting point. Surrounding yourselves with High Impact Men, is going to encourage you to strive to be one yourself. I know, because I’m speaking from experience. You push me to be my best, not only when I’m out here with you, but also when no one else is around. Thank you!

Stich-is Required

AO: juco
Q: Stitch
PAX: Butterknife, Guardrail, Commission, Smoked Pickle, Lt. Dan, 5K, Love Shaq, Dart Gun, Fetch, Erector, Nut Cracker
FNGs: None
COUNT: 11
WARMUP:

SSH
Imperial Walkers
Moroccan Nightclubs
Tempo Squats
5 Burpees OYO

THE THANG:
Football Mosey to the Coupon pile. Grab a CMU/coupon and bring to Sophomore Hill. In order, will do each exercise in reps of 25 before a trip up the hill and back:

OHP
Curls
Tricep Dips (overhead or on the block)
Bench Press
Merkins

REPEAT (Total of 250 reps)

Mosey back to rack CMU. Make way to Stadium Hill and do:
25 Squats, run up the hill for 2 Burpees and back. Repeat

Football mosey back to COT with Mary along the way;

Flutter kicks
Hello Dolly

Detour in west lot. Bear crawl to 1st line for one set of:
Shoulder Taps
and to second line for
LBCs

Mosey back to COT

COT:

Who do we serve?

Yesterday the message I heard was from Isaiah 58. God is calling out the Israelites, through Isaiah, to examine their faith. Are they serving Him or are they serving themselves?

Verses 10-12 say this…
“if you pour yourself out for the hungry and satisfy the desire of the afflicted, then shall your light rise in the darkness and your gloom be as the noonday.
And the Lord will guide you continually and satisfy your desire in scorched places and make your bones strong; and you shall be like a watered garden, like a spring of water, whose waters do not fail. And your ancient ruins shall be rebuilt; you shall raise up the foundations of many generations; you shall be called the repairer of the breach, the restorer of streets to dwell in.”

Isn’t this true for God’s people today too? When we set Him aside and seek out what we think is best for us, things don’t turn out so well. When we go outside of ourselves and put the focus on Him and others, He brings about the greatest blessings for everyone, us included.

In many ways this group (F3) is called to repair and restore. Our mission is a call to seek out the weak, lonely, hungry, wandering, and broken. We are a light in the gloom. Invigoration is defined as giving life or energy to. That is what we do. I just passed my 3 year anniversary, on April 5, 2021. I became part of this special group right here. I’m very thankful for so many and the sacrifices you all make to come out, do what’s hard and lead and encourage others along the way. Of course, the blessings we receive from this group, or any group can vary, depending on WHO we are doing it for.

So, when you leave here today, think about who you serve and why. It doesn’t have to be something grand, but what does it look like for you to pour yourself out for others this week?