F3 Knoxville

Tag: Doctor

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.

Pious VQ

THE SCENE: Slippery morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, little arm circles x10, tempo merkens x10
THA-THANG:
100m run between each set

  • 6 sets of 5 Burpees
  • 6 sets of 10 Merkens
  • 6 sets of 15 Air Squats
  • 6 sets of 20 Big Boy Situps
  • 6 sets of 25 Mountain Climbers
  • REPEAT

MARY:
None

COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
As a man, you have to do everything well.  It’s not enough to just do the work well and then slack off on the running.  In the workout, you have to have good form through all reps and you have to try to maintain the same pace running constantly.  Same for life.  You need to do everything you put your hand to well- work, church, teaching, workouts, etc.  But the constant that you keep coming back to is the run (home life) and you cannot slack off on that.  You have to be a consistent father and husband and not let being a home be where you stop paying attention to how hard you are working.  Stay consistent and do everything with purpose and conviction.

MOLESKIN:
Hebrews 12:1, 2 Timothy 4:6

ANNOUNCEMENTS:
Parkinson’s Run coming soon

tummy tuck and stanky leg

THE SCENE: Stupendous and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Cherry pickers x5
THA-THANG:
Deck o’ cards.  Rep count is number card = #x2, royal card = 25, ace = 30

  • Hearts = Step-ups (single count)
  • Diamonds = BBS
  • Clubs = Squats
  • Spades = Leg Lifts
  • Joker = 5 laps around playground

MARY:
We ain’t got no time for no stinkin’ Mary.
COUNT-OFF & NAME-O-RAMA
Cow Patty, Locker Room, Pennies, Rep Sleepy, Outhouse, Shoelaces, Halfday, Pious, Doctor, Streaker, Dodger, Grouch
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-10.  I keep coming back to doing life together.  We were not meant to be alone and sometimes it is a lot easier to talk with a fellow man than it is your wife.  It is easy to get sucked into the regular cadence of taking care of your kids and wife and doing things with them but it is okay to spend some time with a friend.  Don’t let the enemy tell you that you every moment you are with a male friend that you should be spending it with your family.  The reason we hear it is because if all the believing men of this world started putting into practice what we are taught in scripture, the enemy would be losing its daggum mind.  We are a force to be reckoned with and the enemy does not want to see it happen.
ANNOUNCEMENTS:
PJ Parkinson’s race on 10/2 – sign up at https://runsignup.com/RaceGroups/110368/Groups/1122646.  Brolympics returns on 11/5.  Sign up sheet coming later.

Seeing the truth

THE SCENE: cool rainy morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching

Tiefighters

cherry pickers
THA-THANG:
Iron Pax week 1 Care Bear workout

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We like to sugarcoat things, but that can often be to our own detriment when we are not honest with ourselves. We cannot truly move forward if we are not honest with ourselves and others about where we are and where we want to be.
MOLESKIN:

ANNOUNCEMENTS:

Baseline Test – September 2022

THE SCENE:

Beautiful East TN morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20; Tempo Squat x10; Plank Jacks x10; Tempo Merkin x10; Smurf Jack x10

THA-THANG:
Baseline test:

  • Sit Down Squats x50
  • Hand Release Merkins x40
  • Big Boy Sit Ups x30
  • Burpees x20
  • Run path from Outhouse to the junction and back

Faster PAX pick up the six and everyone finishes together

Mosey to Dark Side Hill for 11s with Curls at the bottom and Skull Crushers at the top. Polar Bear Crawl up hill and mosey down hill.

Was taking a nice easy slowsy back to the flag until Streaker called Jailbreak

MARY:
Flutter Kicks x20; Protractors; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

MOLESKIN:

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

ANNOUNCEMENTS:

See Slack