F3 Knoxville

Tag: 5K

Death by Skinny Runner IPC

THE SCENE: Chilly and 55 at the Hardin Valley Academy Track — nice and different
WARM-O-RAMA:
Folks arrived early to do some OYO stretching due to the IPC taking the full time allotted.
THA-THANG:
‘100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run

CIRCLE OF TRUST/BOM:
1 Pet 3:7 Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.

MOLESKIN:

Learn to be a servant leader of your household. Start off by demonstrating your love for your wife through an act of service and/or kindness this weekend. Grab some flowers and surprise your M!

 

JUCO Farmer Carry Race

THE SCENE: Nice and cool at 54
F3 WELCOME & DISCLAIMER:  administered
WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
Mountain Climbers IC x15
30 Seconds OYO

THA-THANG:
Mosey to the coupon pile with a reverse Indian run. Front man drops off for 2 burpees then joins back in line.

Farmer Carry Race

  • Split into two groups and each group will need two CMUs
  • Groups will race around the outside circle, in opposite directions, using the following format
    • Front man will farmer carry the two CMUs while the rest of the group perform an exercise. When group is done with the exercises, run and catch up to front man and switch to next in line. Perform next exercise while front man farmer carries CMUs, and so on. Exercises are as follows and repeat list after last exercise is completed:
      • 20 flutter kicks
      • 20 SSHs
      • 20 Merkins
      • 20 squats
    • After each complete lap, decrease reps by 5. So lap 2 is 15 each, lap 3 is 10 each, etc.
    • Whenever you meet the other group, one man from each group leads a Mary of the number of exercises you are currently on for that lap, so two sets of Mary exercises and both groups participate.
    •  We got nearly 2 laps in, but had to stop short for time.

MARY:
No time, but got plenty during THA-THANG

COUNT-OFF & NAME-O-RAMA
9 PAX and 2.0 Kitty Cat

CIRCLE OF TRUST/BOM:

Do you every worry? About the future, your family, your job, yourself? For me, the times when I worry take me out of the present moment. I hope you had a chance to enjoy the present moment with your F3 brothers this morning. Let’s read what Jesus says about worry in The Sermon on the Mount:
Matthew 6:25-34
““Therefore I tell you, do not worry about your life, what you will eat or what you will drink, or about your body, what you will wear. Is not life more than food, and the body more than clothing? Look at the birds of the air; they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And can any of you by worrying add a single hour to your span of life? And why do you worry about clothing? Consider the lilies of the field, how they grow; they neither toil nor spin, yet I tell you, even Solomon in all his glory was not clothed like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the oven, will he not much more clothe you—you of little faith? Therefore do not worry, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear?’ For it is the Gentiles who strive for all these things; and indeed your heavenly Father knows that you need all these things. But strive first for the kingdom of God and his righteousness, and all these things will be given to you as well. “So do not worry about tomorrow, for tomorrow will bring worries of its own. Today’s trouble is enough for today.”
‭‭Matthew‬ ‭6:25-34‬ ‭NRSV‬‬

MOLESKIN:
N/A

ANNOUNCEMENTS:
IPC on Friday (9/30) will be at HVA track.

Milestones

THE SCENE:  High 50s and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • RFTS / LIH
  • Cherry Pickers
  • Willy Mays Hays
  • Down/Up Dog
  • Merkins
  • Mountain climbers
  • Projectivator

THA THANG:

Mosey to the big lot.  Flutter kicks for the six.

Run the length of the lot.  At each line, rotate 90 degrees – so you sprint, side shuffle, bernie, side shuffle, sprint, etc until the end.  LBC for the six.

Mosey to Sophomore Hill and partner up. (Hat tip, Archie!)  Pairs spread out across 6 stations.  At each station there is a “stationary” exercise and a “move” exercise.  First partner does the “stationary” exercise until the second partner does the “move” exercise to the cone and back.  Two minutes each station.  20-second recovery and rotate.  Performed 10 sets.

Exercises were;

  • Station 1:  Bear crawl / Flutter kick
  • Station 2:  Sprint / Carolina Dry Dock
  • Station 3:  Broad Jump / Heels 2 Heaven
  • Station 4:  Sprint / Burpee
  • Station 5:  Lunge / Merkin
  • Station 6:  Sprint / Mountain Climber

Mosey back to the big lot.  Dolly for the six.  Run and rotate again – same as before.

MARY:

Imperial walkers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:
Joel 1:3, “Tell it to your children, and let your children tell it to their children, and their children to the next generation.”

Ps 78:1-4, “Give ear, O my people, to my teaching; incline your ears to the words of my mouth!  …We will not hide them from their children, but tell to the coming generation the glorious deeds of the Lord, and His might, and the wonders that He has done.”

Ephesians 6:4, “Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”

We will have a theme for you during the BOM this week – and the theme is Family Discipleship.

Family discipleship is telling the coming generation about the character of God – and teaching them His instructions – or, to use F3 language, teaching them to live and lead virtuously.

Each of the Qs this week is going to present one way that can be done.  These are not exclusive of each other – rather, they really complement each other…

This morning, I talked about milestone occasions.  It’s not very often that we get these opportunities…  BIG moments – special times when your words and actions as a father – which are already so powerful – are magnified tenfold again!  Things like;

  • Birthdays
  • First / last day of school year
  • Move homes
  • Buying their first car
  • Profession of faith
  • First breakup with boyfriend / girlfriend
  • Death of a loved one
  • Formative talks (e.g., the sex talk)

These days could come and go like any other – or, with some planning and deliberateness on your part, these could be memorable or even life changing moments in your child’s life.  You have an awesome opportunity to mark your children and make those occasions like a pillar on the timeline of their lives.

What can you do to make these times deeply meaningful?  Maybe…

  • A well-thought out talk, speaking blessings into their lives.
  • A special gift that reflects the occasion.
  • A trip with just that child.
  • A hand-written letter.
  • Others!

I talked about one way that I’m doing that in my children’s lives.  Every fourth birthday, my sons have received a special gift and a blessing from me.  Each of those birthday blessings is about two paragraphs that I’ve scripted to say exactly what I want to say to them – and it is themed around 2 characteristics that I want my sons to grow to be as men.

We are striving to be men of high-impact.  Where that begins – where we have the MOST IMPACT – and where it is MOST IMPORTANT – is at HOME.

MOLESKIN:

This morning was about discipling your kids by planning for and facilitating meaningful milestones in their lives.  Come back for Part 2 on Wed and Part 3 on Fri!

ANNOUNCEMENTS:

Ring Around the Mosey

THE SCENE:

Few clouds, 59 Degrees, 93% Humidity (not 100!!)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. Tempo Squats (x10), 5. SSH (x15), 6. Mountain Climbers (x10)

THA-THANG:

Mosey up the Hard Knox hill & grab the guardrail for 25 dips.

Pick up a rock for each hand and 25 Front Claps and 25 OH Claps

25 Merkins OYO.

From that corner we will Lunge Walk to the next short corner and do (5) Burpees. Mosey to the far end and then Bear Crawl to the next short corner. Will then do 5 Burpees, 25 Squats. Mosey to the far end and then Lunge Walk to the next corner. 5 Burpees, 25 Squats, 20 Shoulder Taps, etc. Mosey, repeat…

After each lunge/crawl we add a set:
(5) Burpees,
(25) Squats,
(20) Shoulder Taps,
(15) SSH,
(10) Leg Raises,
(5) more Burpees to end.

6 total exercise stops & 3 full laps around.

Mosey down and east along Hardin Valley Rd. back into the east parking lot. Did some Mary and some Flutter Kicks (x15). Mosey back through the lot to the COT

MARY:
At COT finished off with Hello Dolly (x15), Side crunches (x15) each side, Heels to Heaven (x10), LBC’s (x15)

COUNT-OFF & NAME-O-RAMA

17 HIMS including (1) 2.0, (9) RUSH

CIRCLE OF TRUST/BOM:

What is Fellowship? The dictionary defines it as A Community of interest, activity, feeling, or experience.

Sounds kind of shallow by definition but we do need fellowship. We need deeper fellowship. It’s a cornerstone of this group.

I believe it’s true that we also need friendship. We all know men that simply don’t have many friends. They are married, too busy, they just prefer to be alone. If married, your Wife shouldn’t have to carry that stress or burden of being our only friend and we know that isolation is not good for us. (Proverbs 18:1 – Whoever isolates himself seeks his own desire; he breaks out against all sound judgment).

We need each other!

In John chapter 15, Jesus tells his disciples “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends.”

How can we love someone we don’t know? How can we lay down our life for a friend if we don’t have any friends?

There are lots of lonely men out there and they need friendship. Understand that in Christ you have been saved through faith by grace, and not by anything you did or can do. Nothing. When we realize that, we are free to share with other men who we really are.

I believe God calls men to take the lead, make sacrifices. Look at where we are right now!

There’s little good to be gained without some form of pain.

So take a chance to reach out and get to know someone, even of it means rejection. Maybe make it a goal to learn something new about someone here every morning. That’s where Fellowship leads to real friendship.

MOLESKIN:

Prayer for Butterknife and his family after the passing of his Uncle Kevin. Room Service’s father had some test results that were not positive. Prayers for his treatment going forward. Data and his boys.

JUCO Care Bear IPC

THE SCENE: Not bad, about 65 degrees.

WARM-O-RAMA:

IPC – little time to stretch, most folks came early to stretch on your own

THA-THANG:

Move to the adjacent parking lot
Format – AMRAP for 45 min
Start at cone 1 and bearcrawl to cone 2 and perform 25 air squats
After the squats, bearcawl to the left to cone 3 and perform 25 merkins
After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy situps
After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees
Various mods through (some lunged, LBCs, mosey, side shuffle, etc)

CIRCLE OF TRUST/BOM:

Isaiah 1:1-16-17
Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.
Defend the oppressed.[a]
Take up the cause of the fatherless;
plead the case of the widow.

MOLESKIN:

Message is simple, stop doing wrong, learn to do right.  Only through the power of Jesus can we do right