August 17, 2018

Sprints @ The Barracks


The early morning rain cooled things off and stopped in plenty of time for us to do our workout in the dry. It was a little humid but there was nice breeze. Not a terrible morning to run.


Did it including sharing the mission of F3


  • SSH (IC) – 30
  • Hillbillies (IC) – 20
  • Mummy Kicks (IC) – 20
  • 1/2 mile Mosey – 2 laps around the track at a moderate pace

We did some classic Handsy stretches to prepare for the sprints…


Sprint Workout
We split into 2 groups (one group of 6, on group of 7), one on either side of the track (Doc Hollywood stepped up as co-Q to help keep track of rest periods for group 2 – T-CLAPS!)
YHC arrived early to mark off three distances on either side of the track – 50 yards, 60 yards, 100 yards.
Do the following sprints with 30 second recovery between each sprint and 90 second recovery in between each sprint set.
  • 50 yard sprints – 10 times with 30 seconds recovery in between each.
  • — 90 second recovery —
  • 60 yard sprints – 8 times with 30 seconds recovery in between each.
  • — 90 second recovery —
  • 100 yard sprints – 6 times with 30 seconds recovery in between each.
  • — 90 second recovery —

After all the sprints we were gassed. we moseyed back to the pad for some Mary. Did plank then Mountain climbers (IC – 20) until all in.


  • Flutter Kicks (IC) – 30
  • WWI sit ups (IC) – 30
  • American Hammers (IC) – 30
  • LBC’s (IC) – 20
  • Peter Parker’s (IC) – 10


13, no FNG’s. Handsy (QIC), Bottomless, Mirage, Lipton, Doc Hollywood, Shoestring, Ups, ISS, Bookworm, Toms, Beauty Shop, Goldilocks, Sir Mix-A-Lot


There are two kinds of people in the world – Owners and Critics. A critic looks out at the world and sees problems and complains about them, makes fun of them, or just ignores them. An owner looks out into the world and see problems and asks how he can be a part of solving those problems. An example would be seeing some trash lying around the track at the Barracks. A critic thinks “Man, what a dump, can’t U of M take care of their campus?” Or “These ROTC guys are such slobs.” Or just ignore it and step right over it. An owner on the other hand thinks “Man, I bet they don’t want their campus looking like this. I’m sure it’s hard work to constantly keep this place clean. I’ll pick it up for them.”

One of the greatest owners in modern history, Martin Luther King, Jr. shares in one of his sermons from the parable of the good Samaritan. He shares that the first two to pass by the man lying injured in the road – the priest and the levite – essentially ask “If I stop to help him, what will happen to me?” He then shares that the Samaritan walks up and asks a different question – “What will happen to HIM if I do NOT stop to help?”

We are called – as men and as Christ followers – to be owners in this world. BUT – we will ultimately fail at this unless we look to the Ultimate Owner – Jesus. Jesus saw all of our brokenness and instead of complaining about it, making fun of it, or ignoring it, he stepped in to take that brokenness upon himself that we might be free. 2 Corinthians 8:9 says, “For you know the grace of our Lord Jesus Christ, that though he was rich, yet for your sake he became poor so that you, by his poverty, might become rich.”

Let’s look to Jesus, the Ultimate Owner, and go out and be owners in this world…starting with picking up trash, and letting that lead to all areas of our lives.


Those 30 second intervals felt like nothing. Not nearly enough time to catch your breath.


Check out this week’s preblast for lots of helpful announcements.  F3 Memphis one year anniversary workout TOMORROW (Saturday, August 18th) at the Mothership – 0700 – 0800 followed by some coffee and fellowship. More info in preblast.