Northeast Tennessee

Sit-ups, Dips, Curls, Run, Rinse & Repeat – Simple!

Arrowhead (Indian Trail)

A light rain and 56 degrees greeted 15 PAX in the pre-dawn gloom.  No pavilion protection this fine morning!

Through the Tunnel X10

Willie Mays Hayes X10

Merkins X10

LBAC X15, Reverse X15, Chinooks X15

Grab your block and mosey behind home plate.
Late planning leads to a simplified workout.  Since metal bleachers are present at the AO, they can be put to multiple uses.  One half of the PAX is to take their block and mosey to the railroad tie wall (approx. 100 yards)  Both groups perform similar exercises.  The first group started with sitting on the bleacher with your back to the field and lock your feet in order to perform a more “gravity” sit-up.

  • 20 “gravity” sit-ups
  • 20 dips with you heels on the vertical block
  • 20 block curls
  • Mosey to wall or to bleachers
  • 20 BBSUs
  • 20 dips with your heels on the vertical block
  • 20 block curls
  • Rinse and Repeat until time is called.  About 6 rounds were possible.
  • Mosey with block back to shovel flag.

My discussion verse was Hebrews 12:1.  Since we are surrounded by such a cloud of witnesses, let us throw off everything that hinders, and the sin that so easily entangles, and run with perseverance the race marked out for us.  I feel that the PAX of F3 is one of the “cloud of witnesses” that I have surrounded myself with.  These men have become part of my walk.  The accountability that I feel to these men that goes far beyond the workouts we sweat through together.  We must continue to “throw off everything that hinders and the sin that so easily entangles.”  This is something that we all deal with and must not compromise.  “Running with perseverance the race marked out for us” is what we are all doing every day.  This is why we are here.  Surround yourself with other witnesses that will hold you accountable, run away from sin and keep fanning the flames of your faith.  Finish the race.


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