F3 Knoxville

Author: BackBlasts

never, really never

AO: juco
Q: Guardrail
PAX: Mailbox, Wanderer, Windex
FNGs: None
COUNT: 4
WARMUP:ssh, MTN climbers, tempo merkins, baby arm circles

THE THANG: after 25 dips, pick a heavy rock and run it up a hill. Every minute we switched from running to one minute of exercise. We did not find an exercise that we wanted to do for a second minute.

MARY:
2 of each rapid fire dealers choice. If there is a delay, fill it with burpees

ANNOUNCEMENTS:
Flag handoff Oct 16
COT:
Are you ever too far gone? Beyond the reach of God’s love?
This is one of those cases where a superlative is actually appropriate. Never means never. But what if you messed up your life/family/Sinned really bad?/Walked away from the faith. The same miracle working God who worked with the dead breathless body of Jesus to become the risen King can breath life into your soul.

My strange place for encouragement but let’s check out lamentations 3:21:
But this I called to mind and therefore I have hope. The steadfast line of the Lord NEVER ceases. His mercies NEVER come to an end. They are new EVERY morning. Great is Your faithfulness!

(Pardon the punctuation I’m going from memory and the caps I added. )

IPC Week 3 – The Brenton Sandwich

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Hobie, Wedding Singer, Gmail, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
Windmills
Hill Billies
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Mountain Climbers

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises

Burpee Block Jump Over. (lay block flat side down)
Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
Perform burpee on the other side, and jump over the block laterally.
Reminder – Each time you jump over the block = 1 rep
Thrusters
Bonnie Blairs
Right leg-left leg = 1 rep (the hard way)
Hand Release Merkins
Big Boi Sit-ups
400m run
Format

21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
Workout ends after you cross the line after completing the last portion of Brenton.
Record your total time in HH:MM:SS format.

MARY:
No

ANNOUNCEMENTS:
Let’s do lunch!
IPC continues next Wednesday at the Quacken

COT:
Eric Liddell a man of Principal.

Not THE Eleven

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Mayberry, Tinactin (F3 Naperville 1stF), SlideRule (Stephen Sloan), Bunches, Mahoney, Aladdin
FNGs: None
COUNT: 9
WARMUP:
20 SSH
15 Rockettes
10 TN Rocking Chairs
4 Knox Cherry Pickers
Mozy up the Hill
15 slow stretchy Merkins
15 slow stretchy dips

THE THANG:
11s – Squat Jumps and No Cheat Merkins
In between 30 yards
“1. Bear Crawl
2. Lunge Walk
3. Burpee Broadjump
4. Mosey
5. Side Shuffle”
MARY:
15 Leg Lifts
10 Cocoons
10 Gas Pumpers
10 v-Ups

ANNOUNCEMENTS: Check the newsletter

COT: Shared about a recent thing with my 2.0 Son wanting to watch 80s, 90s, 2000s action movies with me and me having to make time to do it. I enjoy it every time and it’s reminded me lately to make all the moments I have with my kids at home very intentional and memorable.

Project Tour

AO: the-project
Q: Munge
PAX: Tom Tom, Ocho, Mathlete, Biohack, Flying Dutchman, Munge
FNGs: None
COUNT: 6
WARMUP:

Willie Mays Hayes
Lil baby arm circles
Reverse
Moroccan night clubs
Merkins
Cherry Pickers

THE THANG:

Mosey to friendship bell
20 stair steps
25 dips

Mosey to bars
Alternate 20 rows and 20 merkin

Mosey to wall and 15 wall ups

Mosey to playground and 15 pull ups

Mosey to amphitheater and 20 derkins

Mosey, time permitting, to flag by way of memorial flag

MARY:

3 Core exercises

ANNOUNCEMENTS:

COT:

Acts 24:25 ESV
And as he reasoned about righteousness and self-control and the coming judgment, Felix was alarmed and said, “Go away for the present. When I get an opportunity I will summon you.”

There are many who want to exercise authority, power, control in wide arenas, but who have very little control over their own selfish desires. On the other hand, those who are known for handling their business in a reasonable manner are looked upon favorably for places of leadership.

God has gifted all of us with varying degrees of responsibility and calling, but one area we are all called to exercise control over is ourselves. And this one area we all must control, none of us are able without the help of the Spirit warring against the flesh. But if we don’t wage that war in this one battle, how can we expect to succeed in larger callings?

He gives greater grace. Let us strive with all the grace he gives to be masters of our own selves.

Doesn’t God love us? Didn’t he give his Son for us? There’s arguably the supreme demonstration of Spirit-led self control. He trusted his Father’s love and will, and looked forward to the joy set before him. Can we not, by that same Spirit, also trust our Father’s love for us, his good purposes? Let’s press on in patient endurance, knowing he means us well, and what he intends, he accomplishes.

IPC Week 3

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), FixerUpper, Huffy (Ken Hill), Soot, GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Brenton Sandwich

Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
Burpee Block Jump Over
Thrusters
Bonnie Blairs
Hand Release Merkins
Big Boi Sit-ups
400m run
Format 21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY:
Yeah nah

ANNOUNCEMENTS:
2nd F first week of Oct

COT:
Leading well begins with leading from a place of spiritual health, not strategic wealth. Drink deeply from the well so others can too (John 4 and Jeremiah 2:13)