F3 Knoxville

Tag: Doppelganger

Speedway IPC Week 4

THE SCENE: Low 50s with a light drizzle

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Explained and demoed exercises

THA-THANG:

  1. 100 Gas Pumpers (Knees to Chest – watch the video)
  2. 50 Jump Rope
  3. 1 mile run
  4. 25 Hello Dollies (seriously, watch the video)
  5. 25 Burpees
  6. 50 Jump Rope
  7. 400-meter run
  8. 25 Hand Release Merkins (we explain a lot in the video)
  9. 25 V-Ups
  10. 50 Jump Rope
  11. 400-meter run
  12. 25 Leg Raises
  13. 25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
  14. 50 Jump Rope
  15. 400-meter run
  16. 25 4-count flutter kicks (watch the video)
  17. 25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
  18. 50 Jump Rope
  19. 400-meter run
  20. 100 Big Boy Sit-ups
  21. 50 Jump Rope
  22. 1 mile run

MARY:
No time

COUNT-OFF & NAME-O-RAMA
9 including Buzzsaw and ConQueso downrange from Kansas City

CIRCLE OF TRUST/BOM:

Whatever it is you’re seeking won’t come in the form you’re expecting.

  • Haruki Murakami

I think we often think we know what is best for our lives. As a Christian, what the Bible teaches us is that God knows what is best for our lives. In the book of Jeremiah, the Israelites are suffering because of their disobedience and god reminds them of this through Jeremiah.

“For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope. Then you will call upon me and come and pray to me, and I will hear you. You will seek me and find me, when you seek me with all your heart.”

‭‭Jeremiah‬ ‭29:11-13‬ ‭

Let’s remember to seek God because his plan is always better then our own.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Finish the race

THE SCENE: 45 degrees. Chilly. Some unnecessary wind. Good temp for tha-thang.
F3 WELCOME & DISCLAIMER

for sure


WARM-O-RAMA:

  • cherry pickers IC x 5
  • little bit of this and that OYO
  • Michael Phelps OYO
  • side straddle hops IC x 20
  • Body bag builders burpee w plank jack / mt climber IC x 5
  • Crab cakes IC x 10

THA-THANG:

Death Star

10 pt star, 30 merkins at each with alternating BC / CW as mode of travel. After 2nd time back at center (4th stop) run 400m then return and pick up where you left off.

When (if) complete…

Black jack – Australian snow angel / War hammer

MARY:

no time

COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:

Finish strong. 

“However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace.”

‭‭Acts‬ ‭20:24‬ ‭NIV‬‬

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”

‭‭Romans‬ ‭8:28‬ ‭NIV‬‬

“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

‭‭Jeremiah‬ ‭29:11‬ ‭NIV‬‬

MOLESKIN:

ANNOUNCEMENTS:

News and Announcements:

1. PJ Parkinson’s race on 10/2, still time to sign up here: https://runsignup.com/RaceGroups/110368/Groups/1122646
2. Brolympics coming on 11/5, more details and sign up sheet to come!

Embrace the suck

THE SCENE:

first real chilly beatdown of the season. Just enough cold wet grass to make you want to keep moving

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 5 penalty Merkins , cherry pickers, little baby AC, 21’s 5 penalty burpees
THA-THANG:

1st and 10.

Cones along soccer feild

Start at first cone, 10 Perfect Merkins, Bernie to end of feild, 10 BBS, run back to cone 9, repeat decreasing reps each time back to next cone.

THAG 2

ATM ladder

Start with 10 thrusters, 10 pull ups cash in

Run to cone 1 and complete exercise 20 reps, run back to atm repeat cash in exercises

Run back to cone 2 and then back to atm stopping at cone 1

Repeat till you get through all 5 cones

1- Carolina Dry docks

2- Angle grinders- 1ct

3-Grioners

4- Crunchy frogs

5- Burpees

MARY:
Pax roulette
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Accountability Q 2.5

  • The HIM seeks Accountability because his life is not his own
  • Accountability shines the light of Hope into a man’s Blind Spots
  • An Effective Shield Lock provides mutual Accountability

MOLESKIN:
ANNOUNCEMENTS:

Speedway IPC Week 3

THE SCENE: Cool Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretched before we started
THA-THANG:
IPC Week 3

Five rounds of the following plus an extra 400m run

  • 20 Overhead Press
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Manmakers
  • 400m run

MARY:
Nope

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:
Proud of the men and the gains that have been made since starting F3 in Seymour

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.