F3 Knoxville

Tag: 5K

GPS Art F3 Juco take 1

THE SCENE: 70° and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get ups, tai chi warriors, Reach for the stars, Let it hang, Butt kicks, SSH, High Knees, Mountain climbers
THA-THANG:
A campus tour spelling “F3 Juco” as GPS ‘art’. At each turn there were excercises.
Starting with 10 SSH, then introducing some new excercises
Flip flop merkins, Shuttle run the lower bar of F
Bernie up to the top of the F twice, then 10 Gorilla Humpers (wide monkey)
Finish the F with a shuttle run to flutter till the 6 arrives.
Straight to the Railings for 20 underdogs
Draw the “3” with Hello Dolly, kick throughs and monkey humpers along the way.
Then to the top of the J to carry some of each others weight on a pole.
One legged SSH and “James Bond” made the U, the C was hand stand merkins (or burpees) and dips.
We finished the O with a rope run around a tree.

MARY:
LBC is about all we had time for
CIRCLE OF TRUST/BOM:
Hebrews 12:1
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us

I want to focus on the word endurance. On a Wed, we have runners who know about endurance. I used to think of Endurance as just working hard and harder. But it is a lot more about pace than it is any one hard step.
Ask yourself, are you making forward progress?
Do you have a plan? Do you know where you are going?
Have you removed the sin in your life that weighs you down?

Your race is your race. Your journey to become more like Jesus is not identical to anyone else, but it is not meant to be done alone.
Get into a community of believers, find a Church home, F3 is great, but it is not a church.
A church needs all ages, men and women, worship, communion, baptism, giving, accountability and all the pains and joys that come along with all that.
Then make sure Jesus is your motivation, source of energy and Goal.
And consider your pace. Yes, take breaks but ensure forward progress. Guys who get up before 5 to work out tend to want to push hard, but don’t burn out.
And God gave us the gift of (warning, unpopular word) the Sabbath. It got abused in Jesus’ time, it gets forgotten entirely now, but Sabbath was made for man.
That weekly day of rest, change of pace and focus on worship and serving will allow you to Run the race.
Maybe you step back from formal serving for a season, but you still run the race – stay involved, make others a priority, show up, care , pray
Endure to the end.

ANNOUNCEMENTS:
F3 In the nude coming up July 29.

The Impossible Mile

Shamrock 7/14/2023
See picture above
THE SCENE: 80 degrees at 0530 with humidity around 96%, some would call it terrible
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 very slow cherry pickers
SSH to around 15
THA-THANG:
The workout was simple, but due to the Ghostflag, we had two well represented groups from Juco & F3 Smokies vying to take it home.  We chose to host a competition, and the first group with 3 to finish the workout below took home the flag.
The workout was as follows:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run

Following that sweat fest, we moved over to the Jesus statue and found a battle buddy.  One partner held a wall squat while the other partner did 50 dips.  After both partners completed the exercises, we switched one partner held a balls to the wall while the other partner did 50 step ups.  Once both partners completed both exercises, we moseyed back to the flag for a Mary.

MARY:
The Mary was very popular today.
10 snow angels in cadence followed by 10 merkins
20 Flutters in cadence followed by 10 merkins
13 Shoulder taps in cadence followed by 10 merkins
finally 7 more burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we talked about the Golden rule and simply treating others the way that we want to be treated.  Especially making a hard workout for those trying to steal the Ghost Flag because I expect a hard workout if I want to steal it back!!
MOLESKIN:
Prayer requests:
Mailbox’s mom in the ER
Cheat Sheet as a caregiver and for prayer regarding his ongoing parenting plan.
ANNOUNCEMENTS:
F3 in the Nude on 7/29
A workout with no shoes, shirt or gloves required that will take place in and out of the water at the Cove with breakfast provided by the Dog Pound boys.

Heavy day

THE SCENE:

Unseasonably cool

WARM-O-RAMA:

  • Cherry Pickers
  • Tie Fighters
  • Tempo Squats
  • Tempo Merkins
  • Down Dog

THA-THANG:

Grab a CMU and rifle carry to big parking lot. We setup with the following list.

  1. 40 Tricep Extensions
  2. 35 Goblet Squats
  3. 30 Curls
  4. 25 Rows
  5. 20 Derkins
  6. 15 Thrusters
  7. 10 CMU Swings
  8. 5 Blockees

After completing the list, suitcase carry your CMU to the first parking lot line, return with it in opposite hand.
Repeat the list dropping the first row (start with #2). After all is complete, carry to second line.
Rinse and repeat dropping an exercise and carrying to a further line.
Last cycle would be 5 Blockees and carry 8 lines.

Workout credit: kick-flip

MARY:
20 flutter kicks

CIRCLE OF TRUST/BOM:

I’ve been memorizing verses recently using an app called fighter verses. https://www.fighterverses.com/ Check it out if interested.

One of those verses is Deut 10:12-13:

12 And now, Israel, what does the Lord your God ask of you but to fear the Lord your God, to walk in obedience to him, to love him, to serve the Lord your God with all your heart and with all your soul, 13 and to observe the Lord’s commands and decrees that I am giving you today for your own good?

— Deut 10:12-13

Two things I’d like to share.

  1. One is a reminder to obey God. These verses do a good job of fleshing out what that looks like.
  2. Two is a reminder it’s for our good. It’s amazing that God would set it up that obeying him is not just for him but also for us. Obey! and rest assured it’s the best thing to do.

 

Core Mountain IV

THE SCENE: 70° and enough humidity to share
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Lunge Left, Lunge Right, Mountain climbers, offset merkins, Windmills
THA-THANG:
25 of each of the below moving between the lines on Jucomajaro.

T-claps to Trolley who I stole this workout from, only making use of the lines, instead of rope: https://f3knoxville.com/core-mountain-iii/

  • BBS
  • LBC
  • Scissors
  • Flutters
  • American Hammers
  • Leg lifts
  • Freddy Mercury
  • Cross toe touches
  • Windshield wipers
  • Cross mountain climbers
  • Heel touches
  • Box cutters
  • Hello Dollys
  • Groiners
  • Side Crunches
  • Supermans
  • Plank Destroyers
  • Imperial Walkers

Ate some blackberries on the way down, added some stone work and dips on the guardrail with a little time for Mary

CIRCLE OF TRUST/BOM:
John 14:1 says, “Let not your hearts be troubled.  Believe in God; Believe also in me”.

I heard recently of a commentary by Frederick Bruner on John that this word “believe” more literally translates as “relax into”.  This of course made me think of a hammock.  We must put our full weight into a hammock to enjoy the swing, but it takes faith that it will hold us to really relax.  Ronald Rolheiser in Holy longing describes prayer as “Relaxing into God’s presence”.

My prayer for us today is that we can Believe, Rest and Relax into God’s goodness. Just as generations before us have found God to be enough to hold us up.
“But we believe that we will be saved through the grace of the Lord Jesus, just as they will.”  Acts 15:11

ANNOUNCEMENTS:
Shamrock Convergence in 4 days! Sat, July 8, 7am.

How you affect others

THE SCENE: Warm 70ish and humid, but the rain held out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grasshoppers IC

Harry rockets IC

Alternating SSH – Seal clap jacks IC

Willie mays hates IC

Tempo squats IC

Tempo Merkins IC

THA-THANG:

Mosey to guardrail – 30 Dips and Irkins OYO

Mosey to Rec Center: 40-30-20 circuit at the corners

Merkins

Lunge across bottom

Heals to heaven

Bernie up

Squat jacks

Bear / crab / broad jump

10 burpees at last corner

Mosey back to first corner

MARY:
After a short jail break, 1 burpee before time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Have you guys ever thought about the term climbing the ladder at work?  Inherently, you always step on someone (i.e., the rung or step on the ladder) to go up. In the same way, you affect someone else by taking a promotion or trying to climb your way up

How about a different analogy…you may not often think about the way in which flowers and other shrubs grow, but they take nutrients from the soil in order to blossom and really flourish.  Well… those mechanics of feeding on the nutrients take away those nutrients from other plants, bushes and flowers.

So be a flower, but not a big one. Also be a rung on the ladder because those are a necessity to the ladders overall structural integrity.

Consider that standing at the top can be unstable and potentially unsafe.

“Humble yourselves before the Lord, and he will exalt you.” ‭‭James‬ ‭4‬:‭10‬ ‭ESV

Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers. – Galatians 6:10 NIV

MOLESKIN:
ANNOUNCEMENTS:
Convergence at Shamrock