F3 Knoxville

Tag: Dart Gun

4 corners and angry bungies

AO: juco
Q: Guardrail
PAX: Dart Gun, Pelican, Fetch, Wanderer, Windex, Booster, Archie
FNGs: None
COUNT: 8
WARMUP: SSH, Mountain climbers, Moroccan night clubs

THE THANG: 4 Corners, laps of 10,20,30,20 and 10 with Jack Jack Jacks (Star, regular, plank Jacks), Squats, Crabettes and Flutter kicks (or choose your own core)

Bernie up the hill to the PUB (Pull Up Bars), where bungies helped us achieve 30 pull ups each. Down to the CMU’s for 30 curls, then Bungie resistance run back.

MARY: Guardrail dips, LBC, Hello Dolly, Pickle pounders

COT: Be angry and do not sin. Do not let the sun go down on your anger. Eph 4:26

Am I allowing myself to get angry about the things God is angry about or do I get angry about my own comfort, preferences or agenda? Confession – it’s the latter. Am I showing my anger in productive ways or taking it out on the people around me?

Consider Jonah – and his unrighteous anger b/c God was merciful.
Consider Jesus – angry over God’s glory and the respect His law wasn’t getting.
Jesus’ angry wasn’t about his comfort. Jonah’s was. Be like Jesus. Prayerfully figure out what to get productively angry about.

Most wouldn’t

AO: juco
Q: Guardrail
PAX: Dart Gun, Fetch, Booster, Butterknife, Wanderer
FNGs: None
COUNT: 6
WARMUP: Usual: SSH, Cherry pickers, Tempo merkins

THE THANG: Mosey to the big parking lot and use the hill towards the barn for 11’s: Catalina Wine Jack at the bottom, star jumps/jacks at the top
100 hops over the metal gaurdrail, 3 trips on “animal hill” behind that guardrail, craw, bear, peinguin down, run up.
Attempted the 4 person octopus and then 30 merkins for 30 parking spots.
Mini burpee tree biscuit in the back corner for about 25 burpees, then leg raises on the loading dock, dips at the hex benches and step ups on the brick. Sprint, bear across the west lot

MARY:hill billy walkers and flutter kicks.

ANNOUNCEMENTS: 5 days till brolympics

COT: in Matthew 24 Jesus says that as
Wickedness increases>>>Love of MOST will grow cold.
Old men have a path to choose; rather men have a path to choose and the path is clear once they are old
Bitter, or better
Dirty old man or sweet old man. But it’s never too late.
On this veterans day, I want to honor my dad, a Veteran and a guy who is growing to in his Love for the Lord and is a sweet, and funny, old man.
Sweet old man is going to not come from me, but from God’s love in me
I need to grow in passion, not let it grow cold and do what MOST won’t do.
What things do you see good men do?
– In community
– prayer
– Time in scripture
– realizing the stakes are high

[juco-rush] Repeats

AO: juco-rush
Q: Dart Gun
PAX: Cheap Ride, Dart Gun, Trash Panda (JUCO), Butterknife
FNGs: None
COUNT: 4
WARMUP:
Mosey to the track
THE THANG:
4×800 repeats with 200 recovery in between
1×400 to finish – if you’re feeling groggy bear or the straightaway

Mosey back to Jucant for one time up
MARY:
Join the beatdown

ANNOUNCEMENTS:
See Juco
COT:
See Juco

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.

43 of everything – Birthday Q

AO: juco
Q: Wanderer
PAX: Guardrail, Dart Gun, Love Shaq, Matilda Jane, Torrentino
FNGs: None
COUNT: 6
WARMUP:
– SSH
– Cherry Pickers
– Tempo Squat
– Tempo Merkin
– Harry Rockets
– ti-chi fighters

THE THANG:
43 of everything! Take a tour of juco, stopping at every parking spot and doing an exercise.

We did in mostly the right order:
– Burpees
– Squat
– Lunge
– Merkins
– BBS
– 43 second bar hang
– Overhead press
– One legged RDL
– Flutter kicks
– Squat Jacks
– Zombie Crunch
– LBC
– Plank

MARY: non official. finished with plank at the flag to time.

ANNOUNCEMENTS:
disk golf tournament will be moved. New date will be announced

COT:
“Whoever is slow to anger has great understanding, but he who has hasty temper exalts folly.
Prov 14:29″
How is anger related to great understanding and folly? A few thoughts.

Great understanding:
– By being slow to anger, you are able to see from others perspective
– You understand what’s important in life. Most of the things we are angry about are not the import things of life.
Exalts Folly:
– Anger drives away those we care most about.
– Encourages retaliation
– Doesn’t solve problems