F3 Knoxville

Tag: Dart Gun

IPC Week 3 – Simple Training

THE SCENE: Mid 60’s 👌👌
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up before on your own, tight schedule for IPC 2020 Week 3.
THA-THANG:

IPC 2020 Week 3: https://f3greenwood.com/2020/09/13/2020-ironpax-challenge-week-3-keep-it-simple-stupid/

MARY:
Run with the 6 to finish the challenge
COUNT-OFF & NAME-O-RAMA

17 strong

CIRCLE OF TRUST/BOM:

Titus 2:11-12

For the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age,

  1. It starts with the grace of God, Jesus Christ. Rom 3:23 tells us all have sinned and fall short of the glory of God. We have no standing with God except for his grace. Good news, Jesus has appeared, and not just for the self righteous or physically fit, but for all people. Accept his grace and salvation.
  2. The grace is not only our salvation. Not only a one time application but it trains us to live. We are bent toward this world, toward ungodliness. Just like we train in the gloom for our physical fitness, we must training for our spiritual fitness. Training to turn from worldly passions and toward upright and godly lives.
  3. Lastly, our hope is not in this world. This present age is where live and struggle and train but our bodies will all fail and pass away. Our hope is not in these bodies or this training but in the grace of God and his restoration of  the world in the age to come.

Don’t only train physically, but train with the grace of God for eternity.

MOLESKIN:

ANNOUNCEMENTS:

Burp’n Up Abs

THE SCENE: Not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, TN Rock’n Chair, Temp Squats, Temp Merkins, 50%, 75% Sprints across parking lot
THA-THANG:
Mosey to small upper parking lot.  10 Ab stations – Partner Up – Each Partner completes assigned exercise at a station then runs to Light Pole for 5 Burpees followed by a Sprint to second Light Pole (approx 100 yards) for 5 more Burpees (always staying together). Mosey back to another Ab station.  Rinse and Repeat for AMRAP.  Stations:

  • LBCs (100)
  • BBS (50)
  • Mountain Climbers (100)
  • Flutter Kicks (100)
  • Pickle Pounders (50)
  • 6 inch LBCs
  • Alphabet
  • Plank for 90 sec
  • Freddie Mercury (100)
  • Side Crunch (25 per side)

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
20 Strong, including RUSH
CIRCLE OF TRUST/BOM:
Read a few verses from Romans 9 – an amazing piece of Scripture.  God is totally sovereign and molds each human being like clay into anything He desires: some for special purposes, some for ordinary purposes, and even some for evil so he can demonstrate to believers His glory in overcoming that evil.  We have no complaints and need to be humble in accepting what he makes us into.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Hardship Hill, IPC on Friday – early start time of 0515

JUCO Shuffle

THE SCENE: 70 degree and not quite as humid
F3 WELCOME & DISCLAIMER: I am not a professional… 

WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence 20
THA-THANG:
Mosied to the Hard Knox parking lot for our first set of drills.

  • Merkin Leapfrogs (not the F3 name) across the lot.
  • Held plank while waiting on the 6.
  • Bernie back to the start
  • Mosey to the JUCO entrance
  • Squats while waiting on the 6
  • 8 count push-ups  x10
  • tricep dips on guardrail x10
  • two single filed lines running back to front sprints (indian runs)
  • flutter kicks x20
  • Mosey to coupon pile with a Crab Walk to the 6
  • Curls w/ coupon x25
  • Squat Thrusts w/ coupon x20
  • Triceps w/ coupon x25
  • Mosey to the rec center
  • Spring up the hill
  • Karaoke through cones
  • Bear crawl down the hill on the other side
  • Repeat (sans bear crawl) x1
  • Mosey back to the flag.

MARY:
Feddie Mercuries x20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
You guys inspire me both on and off the court. You push me to do more, be more, and I’m truly thankful for it.

Proverbs 3:5-6 NIV
Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight
MOLESKIN:
Prayer request: Guardrail’s coworker and his family also his FIL. West Coast Fires
ANNOUNCEMENTS:

Protect Your Critical Infrastructure

THE SCENE:  72 and clear.  Perfect for an IPC beatdown.
F3 WELCOME & DISCLAIMER:  Skipped. 
WARM-O-RAMA:  Warmup OYO while we talk through the workout.
THA THANG:  IPC Week 2
MARY:  None
COUNT-OFF & NAME-O-RAMA:  23 of the best men I know

CIRCLE OF TRUST/BOM:

We remembered this morning, the 2,977 lives which were taken 19 years ago in New York City, Washington D.C., and Pennsylvania.  That number incudes 343 firefighters and 60 police officers who worked desperately to evacuate 25,000 people from the World Trade Center buildings before they collapsed.  Those lost were not just our countrymen – citizens of 78 different nations died in those tragedies.  It was a solemn day for the world.

After we mourned our dead, our challenge was to learn and apply lessons from that tragic day.  The events of Sept 11 exposed vulnerabilities in the national systems which protect us.  The Department of Homeland Security was created and charged with preventing future terror attacks – and the FBI has cataloged at least 42 major domestic terrorist attacks which were prevented in the nineteen years since 9/11.  In February 2003, a year and a half after the Sept 11 attacks, the White House released a report titled, “The National Strategy for the Physical Protection of Critical Infrastructure and Key Assets”.  Airports, interstates, powerplants, bridges – can you imagine a nation without them?  No, they are critical infrastructure – and they are vulnerable.  After the crisis that we went through, federal leadership recognized that we must dramatically improve how we protect these important assets from disaster and sabotage.

Let’s talk an application to your life, a specific challenge to think about, and a plea…

  • The Application:  Think about your personal “critical infrastructure”.  I’m not talking about your house…  I’m talking about your mind, your heart, your eyes, and your mouth.  These are essential to your vitality.  Can you imagine your life without them?  No – and they are vulnerable!  We must dramatically improve how we protect these important assets from disaster and sabotage.
  • The Challenge:  What do you need to do to better protect your critical infrastructure?  Which one of these resonates with you?  Maybe you’re like me and they ALL hit home…
    • Your Mind: Philippians 4:8 “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things”.  What are you filling your mind with?  What do you think about day in and day out?  How do you allow your thoughts to persist – constructive or destructive?  What changes are needed for you to better protect your mind?   
    • Your Heart:  Proverbs 4:23 “Guard your heart above all else, for it is the source of life.”  What do you spend your energy, time, and treasure on?  What are you devoting yourself to?  Is that thing or cause worthy of your heart?    What changes are needed for you to better protect your heart?   
    • Your Eyes: Matthew 6:22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light”.  Do you feel full of light? What do you watch for leisure? Murder, adultery, pride – these are things that our God hates.  Are you consuming them as entertainment?  Do you gulp through your eyes fake pictures of fake naked women and fill your body with that counterfeit romance?  What changes are needed for you to better protect your eyes?   
    • Your Mouth: Proverbs 13:3 “Whoever guards his mouth preserves his life; he who opens wide his lips comes to ruin”.  Proverbs 15:4, “Gentle words are a tree of life; a deceitful tongue crushes the spirit.”  Do the words that come out of your mouth bring life and sweetness to a conversation?  Are you careful with your tongue – or do you wield that powerful weapon like a fool?  What changes are needed for you to better protect your mouth?   
  • The Plea:  DON’T WAIT UNTIL DISASTER HITS BEFORE YOU EVALUATE YOUR CRITICAL INFRASTRUCTURE AND MAKE THE NEEDED IMPROVEMENTS.  Don’t wait until you’ve been gut punched before you protect your mind, heart, eyes, and mouth.  Don’t wait until your marriage is falling apart before you finally admit that consuming pornography is mental adultery – and it has a very real and terrible impact on your relationship with the most important woman in your life.  Don’t wait until your kids are grown, gone, and want nothing to do with you before you realize that you were foolish with your tongue and that the destructive words you spoke over them brought death to that relationship. Don’t wait until you are laying on a bed one day breathing your last, to look back with regret and realize that you spent your thoughts and gave your heart to things which have no significance in eternity.

Evaluate your critical infrastructure and make the needed changes.  Break habits and start habits today.

MOLESKIN:

ANNOUNCEMENTS:

Valley Church is launching this Sunday – 5:00 pm at HVA.  See Booster for details.

BE STILL

THE SCENE: 68 with 99% humidity (no joke)
F3 WELCOME & DISCLAIMER: regular + CV19 + cell phone for emergencies
WARM-O-RAMA:
• Projectivator x6
• LBAC (fwd/bwd) x10
• Tempo Merkin x8
• Carolina Dry Dock x8
• Cherry picker x5
• Mosey to Half Wall – 10 Wall-ups
• Mosey to RC

THA-THANG: CMU Relay (not partnered)
With 1 CMU, 15 of each exercise (one at a time), then CMU bear crawl to other side of parking lot (island to island)
• Combo: Overhead Press/Tricep Extension
• Curls
• Side-step (4-ct)
• Lunge (each leg)
• Heavy Freddy (4-ct)
• Hello Dolly (4-ct)
Complete 15 of each exercise (one at a time) then Rifle Carry CMU back to starting parking lot island for next exercise.
• Single-arm Row (each arm)
• Alpo
• Jump Over (2-ct)
• Squats
• Flutter Kick (4-ct)
• LBC

Mucho Chesto:
10 of each merkin movement – 2 rounds

Mosey back to Shovel Flag

MARY:
PAX Choice: Rainbow Drop or Roll-over (elbow plank touching each hip to the ground), Pickle Pounders, Star Fish (diagonal V-ups), Flutter Kick doubles (8-ct!!)

COUNT-OFF & NAME-O-RAMA
4STRONG: Chaco, Dart Gun, Whipper, Snaggletooth

CIRCLE OF TRUST/BOM:

BE STILL

We took a moment to be still, be quiet, slow down breathing, be thankful for the morning, for the health and strength to workout, the blessings in our lives. We took a moment to slow down, and become aware of God.

“Exercise daily in God – no spiritual flabbiness, please! Workouts in the gymnasium are useful but a disciplined life in God is far more so, making you fit today and forever.” (I Timothy 4:8, The Message Translation)

MOLESKIN:
Prayed for Chaco’s girl as she cares for her nonagenarian father, Whipper’s octagenarian aunt finishing chemo, and dad’s friend needing intervention, Dart Gun’s father-in-law in a stressful job.

ANNOUNCEMENTS:
IPC @ JUCO tomorrow