Tag Archives: Genesis

F3 NWA Genesis Workout @F3NWArkansas @F3Nation

“Why did Hayes (Yazoo) just invite me to this F3 thing? Looks like some weird workout group thing.”

This is what I was thinking two weeks ago when a buddy of mine sent me an invite on Facebook to this F3 event. The worst part, it was starting at 6:30 AM on Saturday. 🤣

I hit the “interested” button with no real intention to go. But I didn’t want him to feel totally rejected.

Then it’s like three days before the event and he messages me. “Hey, Johnathan, are coming Saturday? I need a count to order chick-fil-a biscuits.”

Yes sir. I’ll be there with bells on. Thank you!

It’s hard for me to pass up free fried chicken in a biscuit. I was raised in Alabama. And I thought I might work off half the calories during our little Male bonding talk thing.

Apparently he was putting me in an EH (emotional headlock).

So, I rolled myself up out of the Fart Sack (F3 term) and headed to the Genesis workout for F3 NWA.

Well, somehow Yazoo had tempted fourteen men to show up to this thing. Surely due to the buttery chicken filled biscuits of Chick-fil-a.

I was there at about 6:20 and sat in my truck, introvert, until about 6:25. I got out, shook a few hands, and as soon as 6:30 struck this dude, whose name I had already forgotten, said “Let’s go” and took off running.

Nobody even knew we were supposed to be stretching. We were gone and running in the near dark “gloom” of the morning, into the wet morning dew of ankle deep grass. We didn’t know this guy from Atlanta, but our ignorant selves chased after him anyway.

He yelled over his shoulder, “we start on time and end on time.”

Well, now y’all wouldn’t know it, but I don’t care much for dirty. And I definitely did not dress for a hard, wet and muddy type event. I was wearing wind pants and a thin long sleeve shirt over my UA compression shirt.

I actually thought I would still need to run two miles after this event just to work off that biscuit.

Not so Jack! That guy, the Q, worked our “six” (backside) off.

We combined sprints, burpees, core killers and many other exercises that ensured that we all were sweaty, covered with dirt, grass, and encouraging each other to finish strong.

We even used boulders from the drainage ditch to Flintstone our upper body into pain while a partner bear crawled to a tree twenty yards and back. Have you ever done military presses with a twenty five pound rock?

After the Q finished with us he circled us up and had us tell about who we are, and the group gave us a short F3 nickname that is funny and slightly insulting.

I’m your Huckleberry. Yes, my F3 name is Huckleberry. Because I said Tombstone is my favorite movie.

After picking names for the FNGs (friendly new guys), and we all were, we had a minute for the Q to close in prayer.

Well, I had a great time. I met new men from the community and started building bonds that I never would have while just staying in the gym.

Better yet, my exercise chest strap tells me I burned over 800 calories in that hour! That’s really good for me. I’d have to run seven miles to burn that many calories.

Now it’s my turn to put someone in an EH and get them to post at the next workout, and hope my shoes are dry by next time.

F3 is free and they meet in cities around the U.S. You just find a location and show up. F3 stands for Fitness, Fellowship, and Faith.

I know I have a few SadClown buddies who need this type of fellowship.


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Getting Ready for Fall/Winter Training

I’m getting ready for fall/winter training. As the temperature drops my weekly mileage will increase and hopefully the pace will improve as well. Heat can really take a toll on the body. I know many athletes will train in the early morning to avoid the heat, but I don’t really do morning very well. But today I rolled out of bed around 8:30 and decided to get the heart pumping.

This morning was cross-training with a 20 mile bike ride to downtown Rogers and around the Lake Atalanta trail system. The trails around Lake Atalanta are beautiful and allowed for time to reflect on the goodness of God’s creation (Genesis 1).

I was also able to find several hills to get the heart rate up.

Wearing my Garmin Forerunner 235 fitness watch with GPS and on-wrist heart rate helps me to keep track of mileage and training effect. Below are the screenshots from this mornings ride.

I have my Garmin Forerunner 235 connected to my Strava account and all my Strava workouts are displayed on the left side menu of the onechristianman.com site. Feel free to send me a connection request on Strava. You’ll find me as Johnathan Sexton from Rogers, Arkansas.

This morning I was riding my new Kona Dew 2018 that I bought at Lewis and Clark in Rogers, AR. I got a great deal at the Labor Day sale. This bike is a hybrid road/trail bike. It has a smooth ride, easy gear shifting and disk brakes for more secure braking. I used those brakes hard a couple of times today on those hills around the lake.

I was also wearing my Under Armour HeatGear short sleeve compression shirt. These shirts gives you that locked in feel when riding and running and helps keep the moisture wicked away from your body.

I’ll be adding two long sleeve versions to my rotation for fall and winter training along with another pair of Under Armour UA base leggings. I’m so glad I had a pair when I ran the Bentonville Half-Marathon in April when the starting temperature was 25 degrees!

My affiliate Walmart has Garmin Watches and Under Armour Heatgear Compression Shirts and leggings at incredible prices.

Garmin Forerunner 620 1″ Advanced GPS Running Watch and HRM-Run with Recovery Advisor, Black/Blue

Under Armour Men’s Heatgear Sonic Compression Long Sleeve T-Shirt

Under Armour 1235253 Women’s Tactical Tee HeatGear Compression T-Shirt- XS-2XL

Under Armour 1239729 Men’s Black Armour Block UA Base 3.0 Leggings

Under Armour 1244398 Women’s ColdGear Infared Tactical Leggings Size XS-XL

Under Armour 1216006 Men’s Black Tactical 6″ Inseam Training Shorts

Old Testament proven true again “Mathematical secrets of ancient tablet unlocked after nearly a century of study |The Guardian”

Read the verses below from Genesis, then read the story posted on The Guardian.

https://www.theguardian.com/science/2017/aug/24/mathematical-secrets-of-ancient-tablet-unlocked-after-nearly-a-century-of-study

“As people migrated from the east, they found a valley in the land of Shinar and settled there. They said to each other, “Come, let us make oven-fired bricks.” They used brick for stone and asphalt for mortar. And they said, “Come, let us build ourselves a city and a tower with its top in the sky. Let us make a name for ourselves; otherwise, we will be scattered over the face of the whole earth.” Then the Lord came down to look over the city and the tower that the men were building. The Lord said, “If they have begun to do this as one people all having the same language, then nothing they plan to do will be impossible for them. Come, let Us go down there and confuse their language so that they will not understand one another’s speech.” So from there the Lord scattered them over the face of the whole earth, and they stopped building the city. Therefore its name is called Babylon, for there the Lord confused the language of the whole earth, and from there the Lord scattered them over the face of the whole earth.”
Genesis 11:2‭-‬9 HCSB
http://bible.com/72/gen.11.2-9.HCSB