F3 Knoxville

Category: JUCO

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. )

Second Chances 1 of 3

AO: juco
Q: Commission
PAX: Mailbox, Guardrail, Wanderer
FNGs: None
COUNT: 4
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:

Mosie to the Haslam Building.

Run to the cop car and back while your partner does
100 Imperial Walkers (4 count)
100 Swimmers (4 count)
100 Mountain climbers (4 count)
100 Supermans (4 count)

2 Rounds
30 Bobby Hurleys
30 sec Wall sit

Far side of the parking lot
6 lunges
3 burpees
10 twinkle toes
Jog 2 bays forward, bernie one bay back

Mosie to the flag.

Mary:
Guardrail led us in 20 flutter kicks (4 count)

COT
Second chances
1 Cor 6:9-11 9 Or do you not know that the unrighteous will not inherit the kingdom of God? Do not be deceived; neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor homosexuals,10 nor thieves, nor the covetous, nor drunkards, nor revilers, nor swindlers, will inherit the kingdom of God. 11 Such were some of you; but you were washed, but you were sanctified, but you were justified in the name of the Lord Jesus Christ and in the Spirit of our God.

I got into some serious trouble as a middle schooler and betrayed a close friend by breaking into his house and stealing from his family. I believe that God’s hand played into receiving mercy and avoiding long term consequences for my actions because he had other plans for me in his kingdom. I needed a second chance.

The Latin word for common is vulgar. Aren’t the things the common man thinks and does vulgar? That is why God is sanctifying us. Sanctification is the verb process of making holy or setting apart. God is taking us out of the common and setting us apart for his use. The sins of your past may or may not be mentioned in 1 Cor 6 but they are mentioned elsewhere and your sins are no better than anyone else’s and their sins are no worse than yours. Regardless, let them be your past, not your present or future.

Allow God to continue in his sanctification of you for his purposes and make the most of this second chance.

Borrowed Courage

AO: juco
Q: Guardrail
PAX: Windex, Haggis, Wanderer, Mailbox, Fetch
FNGs: None
COUNT: 6
WARMUP:15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THE THANG:Mosey to Freshman hill.
– 20 merkins
– Up and down the hill for 1 burpee
– 20 squats
– Up and down the hill for 1 burpee
– 20 big boys
– Up and down the hill for 1 burpee
– Repeat

Mosey to Soph Hill:
– Carolina dry docks at bottom
– Bernie up, Walking lunges down
– Freddie Mercury at top

Then 10 pull ups, 10 burpees, 10 jump squats, 2x.
Back to the CMU pile for 20 curls, then mosey back to the flag the long way (stopping for dips and crab walk with feet on the wall, thanks for that one Haggis)

MARY: dealers choice

COT: Be like Daniel, courageous for God’s glory, not our own
Daniel 2:37: You, o king of kings, to whom the God of heaven has given the kingdom, the power and the might and the glory”
That takes guts. God rewards that.

Iron Pax 1 2024

AO: juco
Q: Wanderer
PAX: Fetch, Tarantino, Lt. Dan, Wheelchair (Jonathan Perelman), Dart Gun, Windex, Guardrail, Mailbox, Butterknife, Love Shaq
FNGs: None
COUNT: 11
THE THANG:

# Iron Pax week 1 2024
## Worlds Toughest 11’s

f3greenwood.org/all/ironpax-challenge/worlds-toughest-11s-ipc-2024-week-1

MARY:

ANNOUNCEMENTS:

COT:

Rom 8:28
And we know that for those who love God al things work together for good.

– Not everything is good, but all things work together for good.
– This is for those who love God. Consider this your invitation if you don’t know him personally.

Just like this workout was terrible, yet worked to improve condition, so the hardships and trials in life are for our benefit.

20 of this and that

AO: juco
Q: Mailbox
PAX: Lil’ Spice, Wanderer, Mailbox, Butterknife, Windex, Guardrail, Booster, Fetch, Lt. Dan, Tarantino, Love Shaq,
FNGs: None
COUNT: 11 plus 4 OTB runners
WARMUP: The usual stuff

THE THANG: Mosey to big parking lot for ladder work. 20 jump squats, then 20 merkins, then 20 box cutters and 20 SSH, stopping for exercises at each rung. Mosey to coupons for some CMU work with movement like farmer carry, rifle carry, lunges, snowplow in between. Mosey to first lot to repeat first ladder then circle back to return CMUs. Covered 2 miles

MARY: little bit left

ANNOUNCEMENTS:

COT: be men of action not just thought or intentions