F3 Knoxville

Tag: Dodger

Ring of Fire (Outside the Camp)

  1. THE SCENE: Chilly with plenty of dew
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Little of This, Little of That
  • Cherry Pickers x5 IC
  • SSH × 20 IC!!!!
  • 4x4s x10 OYO
  • Freddy Mercury’s x20 OYO

THA-THANG:
Ring of Fire +++

AMRAP – 10 stations arranged in a ring. The 11th station is pullup bar approx 0.2 miles away. PAX must run to it and then dead hang for 100 seconds. When PAX returns to the ring, everyone rotates to the next station.

Stations:

  1. Lashes (jump rope)
  2. We are not worthy (CMU)
  3. Heels to heaven 
  4. Crucible merkins
  5. Prayer squats
  6. Mountain goats 4 ct.
  7. Buried face (bench +2 CMUs)
  8. Outlaws x 10 then change direction
  9. Grave diggers (CMU) 2 ct
  10. Hallelujah lunges (holding bricks)2ct
  11. 0.2 mile run + 100 sec dead hang + 0.2 mile run.

MARY: 

PAX circle up and hold plank while each takes turns doing 5 pushups.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today is Yom Kippur- The Day of Atonement.

Recap of the significance of this day and the ritual animal sacrifices that went with it.  Yet Christ’s blood offers cleansing far greater than the blood of any animal ever could.

“Under the old system, the high priest brought the blood of animals into the Holy Place as a sacrifice for sin, and the bodies of the animals were burned outside the camp. So also Jesus suffered and died outside the city gates to make his people holy by means of his own blood. So let us go out to him, outside the camp, and bear the disgrace he bore. For this world is not our permanent home; we are looking forward to a home yet to come.”

Hebrews 13:11‭-‬14

MOLESKIN:

To be a leader like Jesus, we must let love motivate all we do. We must move toward need, not comfort. We must be willing to go “outside the camp” with Him even if it means suffering and disgrace. We must make things right with others and with God while we still have the chance.

ANNOUNCEMENTS:
F4 Wed. mornings at 6:15 @ Food City in Seymour.

BroOlympics coming up.

Men, Meat, Mayhem – this Sunday at FBC Seymour. 5-7PM

 

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.

Dodger VQ

THE SCENE: Starting to feel like Fall

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Cherry Pickers x10; SSH x20

THA-THANG:
Cones set up in a diamond shape, do exercise at each cone then run around church. Start with 7 reps at each cone and increase by 7 each round. Run one lap on first round and increase by one lap each round. Everyone was in either round 4 or 5 when recover was called

  • Merkins
  • Hillbilly Squats
  • Burpees
  • Leg Lifts

MARY:
No time

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Don’t be afraid to do hard things

Work Hard To Have A Good Name

THE SCENE: Clear and crisp Fall like morning.  No humidity… until we all started sweating.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – 20 IC
  • Cherry Pickers – 10 IC
  • Tie fighters – 10 forward/10 backward IC

THA-THANG:
Pax moseyed to the lower lot of the church carrying their CMU.

Your Name Is Your Workout – Pax spelled out their F3 name, with a sprint across the parking lot and back in between each letter.  After they finished that name, they moved on to their hospital name.

A – 50 SSHs
B – 25 LBCs
C – 30 AIR SQUATS
D – 15 MERKINS
E – 50 CMU CURLS
F – 10 BLOCKIES
G – 50 CMU ROWS
H – 20 JUMP SQUATS
I – 30 OVERHEAD PRESS
J – 50 BIG BOYS
K – 20 CRUNCHY FROGS
L – 20 SKULL CRUSHERS
M – 25 CMU GOBLET SQUATS
N – 10 BURPEES
O – 40 SSHs
P – 20 IRON MIKES (2ct)
Q – 30 LBCs
R – 50 CMU ROWS
S – 30 AMERICAN HAMMERS (2ct)
T – 30 CMU CURLS
U – 35 OVERHEAD PRESS
V – 20 JUMP SQUATS
W – 30 BIG BOYS
X – 10 BLOCKIES
Y – 25 SKULL CRUSHERS
Z – 30 MERKINS

MARY:
Didn’t have time for it.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

A Good Name Takes Hard Work

“A good name is more desirable than great riches; to be esteemed is better than silver or gold.”
‭‭Proverbs‬ ‭22:1‬ ‭NIV‬‬

“A good name [earned by honorable behavior, godly wisdom, moral courage, and personal integrity] is more desirable than great riches; And favor is better than silver and gold.”
‭‭Proverbs‬ ‭22:1‬ ‭AMP‬‬

“It takes many good deeds to build a good reputation, and only one bad one to lose it.”  Benjamin Franklin

“It takes 20 years to build a reputation and five minutes to ruin it.  If you think about that, you’ll do things differently.”  Warren Buffett

It takes hard work and sacrifice to build a “good name” but we all know stories of people who threw it all away with one bad choice.  Let’s hold each other accountable and make sure we are not putting ourselves in situations where our “good name” can be ruined.  Let’s make sure to call out weak areas in each others lives so that none of us ends up losing what we have worked so hard to build.

MOLESKIN:
Praise for birth of Master’s child.  Praise that Burnout is feeling better as he recovers from COVID.

ANNOUNCEMENTS:

  • 9/11 Memorial Stair Climb at Asylum and Beer Mile at Moses’ house on 9/10.
  • PJ Parkinson’s 5K on 10/2 – see YHC for details.