Rep Sleepy – Page 7 – F3 Knoxville

Speedway IPC Week 4

October 1, 2022 Rep Sleepy

THE SCENE: Low 50s with a light drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Explained and demoed exercises

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

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

September 29, 2022 Halfday

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

September 27, 2022 Smuggler

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:

Cardio heavy

September 25, 2022 Smuggler

THE SCENE: A nice bite in the air, but what stood out there was no one else running
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s all on point , cherry pickers, 21s all together
THA-THANG:

Thang 1

Mosey to stop sign by bathrooms

13 Perfect Merkins ( HR Merkin + shoulder taps) – run to top of stairs and back- repeat for time

Thang 2

Mosey to ceader hill

40,30,20,10 Merkins at base

Run to top of hill at Ray Ave and back

Thang 3

Mosey to track

10,20,30,40 BBS

Run 100m

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Speedway IPC Week 3

September 24, 2022 Rep Sleepy

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.