F3 Knoxville

Tag: Feeny (Josh Banken)

Lieutenant Dan!

AO: rampart
Q: Lucille (Austin Williams)
PAX: Stetson (Cayden Emory), Airborne (Chase Perkins), Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Lucille (Austin Williams), Piston (Ralton Emory), Runaway Bride (Seth Strahan), Skeletor (Tyson Canup), Wingman (Maverick Gregory), Porthole
FNGs: None
COUNT: 12
WARMUP: 10 CMU swings, 10 Shoulder to shoulder, 5hand release merkins, 10 wide Squats, 4 Knoxville Cherry pickers, shoulder blast
THE THANG: 5 rounds of forward raises followed by over head presses, isolated curls, extensions, flat bench. All seated. Alternating 10,15,20,25 rep count rotating each round. Final round everything 30 reps to equal 100 of each. Then bent over rows/ Big Boy 11’s starting at the 5/6 halfway point.
MARY: CMU V sit hot potato
ANNOUNCEMENTS:
COT: A Little Fellow Follows Me.

Slay the Kraken

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Piston (Ralton Emory), (Binks) Caleb McDaniel, Feeny (Josh Banken), Porthole, Medicine woman
FNGs: 1 Medicine woman
COUNT: 6
WARMUP: SSH
Tempo merk
Tempo squat
Chat cherry pickers
Lbac
Rlbac
Moroccan night clubs
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Week 0 Fat Coe Sandwich modified

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Lucille (Austin Williams), Feeny (Josh Banken), Skeletor (Tyson Canup), Outnumbered (Daniel Hildebrandt), Candy Crush (Reese Banken), Wingman (Maverick Gregory), Dr. Philgood, Porthole, Old English, 1-FNG Gloria!!!
FNGs: 1 1-FNG Gloria!!!
COUNT: 10
10 SSH, 10 LBAC (➡️+⬅️), 10 Moroccan Night Clubs, 10 Grady Corn, Hold Samson, 10 Tempo Squats, 6 Willie Mays Hayes, 5 Knoxville Cherry Pickers

Modified version of the 2022 Iron Pax Week 0 challenge “Fat Coe Sandwich”

Round 1
20 thrusters
20 Merkins
Bear Crawl out to Light pole Burpee Broad jump back. Every 5th jump do 3 burpees

Round 2
20 Goblet Squats
20 Curls
Crab walk to light, Lunge Back every 5th step do 3 burpees

Round 3
20 Heavy Big Boys
20 Bent Over Rows
Mosey to sign then burner back. Every light pole do 1 burpee.

Mary for time.

Saturday showdown

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Outnumbered (Daniel Hildebrandt), Feeny (Josh Banken), Lucille (Austin Williams), Candy Crush (Reese Banken), GoDaddy (Zack Williamson), Runaway Bride (Seth Strahan), Wilbur(Jimmy Munsey), Piston (Ralton Emory), Eric Cruz (Spielberg), Porthole
FNGs: None
COUNT: 111
WARMUP: work hard and get warm, lots of SSH, merkins, squats, etc
THE THANG: Pair up PAX
Each team will work together for AMRAP of each exercise

The team with the most reps gets a point. Team with the most points win.

Rounds will go for two minutes

LBC’s
Big Boys
Single count flutter kicks

Hand release merkins
Diamond merkins
Coupon bench press

Heavy squats
Heavy toe merkins
Heavy lunge

Mary, plank line block drag through. All PAX plank side by side, drag CMU from one end to the other and back, rest. Rinse and repeat until time
MARY:
ANNOUNCEMENTS: We had an FNG two weeks ago who is a teacher at Karns Middle with and F3 name of Jardet. Since then, he has brought two other Karns Middle teachers. This was the first week of school, and he saw a kid wearing an F3 shirt, so he started talking to him. It turns out that it was Cardinal’s son, starting 7th grade at a new school. Jardet did not know the story and when he learned that Cardinal passed, he was sort of embarrassed, but I wanted to tell you guys, that the F3 network is there and looking out for that young man.

-Thursday 4:30 AM OTB at RoCoPark

-Thursday 6PM OTB at Riverfront Park.

-Equalizer flag handoff September 1

-Forg3 retreat September 22-24 $110 per man. If you want to go and can’t afford it let me know. There are a few scholarships available.

COT: And He called the twelve to Himself, and began to send them out two by two, and gave them power over unclean spirits. He commanded them to take nothing for the journey except a staff—no bag, no bread, no copper in their money belts— but to wear sandals, and not to put on two tunics.”
‭‭Mark‬ ‭6‬:‭7‬-‭9‬

Two by two and bare minimum, interesting.

Jesus put them into small teams and gave them nearly no resources to rely on. I think possibly He put them in this position so they would have partners to co-labor with. All of the things they were headed to do would be challenging, and if each man had another to lean on when times got tough each man would have a treasure, a friend he could count on. Also they had no resources as a team. He put them in a position where they would need to have faith for the Father to provide. They consistently saw Jesus leaning on the Father for every task at hand and he wanted to teach them the same by giving them nothing and providing everything they would need for their journey through the hands of the people they would minister to.

Let’s put this into practice in our own lives. We need partners to lean on when our faith is tested, when we need a hand, or someone to point out the sin in our lives. Let’s recognize that the resources we have are provided by the hand of the Father. The gift of salvation we have was bought by the blood of Jesus and given to us. Let us rely on Him for our bread, our copper, and our breath.

Crazy 8s

AO: rampart
Q: Outnumbered (Daniel Hildebrandt)
PAX: Skeletor (Tyson Canup), Wingman (Maverick Gregory), Feeny (Josh Banken), Shakira (Jonathan Barker)
FNGs: None
COUNT: 5

WARMUP:
SSH, Knoxville Cherry Pickers, Willie Mays Hays, Squats, misc shoulders

THE THANG:
Crazy 8s – alternate Bernie / Mosey from station to station. When you’re done with an exercise, hold something (high/low plank, Al Gore, leg raise, etc) until 6 is in
08 – Burpees – by the flag
16 – Merkins – next light pole
32 – Big Boys – 18ish parking spots further
64 – Monkey Humpers (single count) – by the sign
32 – Air press w/ Toe Merkins
16 – Undertakers
08 – Burpees – by the flag
16 – Box Cutters
32 – Squats
64 – Pickle pointers – by the sign
32 – SSH (single count)
16 – Freddie Mercurys
08 – Burpees – by the flag

MARY:
Dodgeball on the soccer field. Melee, no concept of “you’re out”. A hit to the head is 5 burpees, torso/arms is 5 merkins, legs is 5 big boys (and no, you can’t be “hit” while your exercising). For a catch, the catcher gets to pick what the thrower does.

COT:
I don’t recall where I saw it this week, but in his first letter to Timothy, Paul says to him… “You know, physical exercise is all right, but it’s spiritual exercise that’s really important, because godliness is of value in both this life and the next.”

That’s certainly not area I excel at exercising in… I’ve been working out with you guys for five months now, and this is my fifth beatdown in the past week. That’s about four hours of hard-core exercise, maybe another three of driving, a couple hours of mumblechatter and coffeteria… so maybe ten hours total.

Have I spent that much time in the past week on spiritual exercise? Nope. In some ways, it’s easier to neglect, because it doesn’t have the obvious immediate impact, but Paul’s right that it is more important in the long run.

I know there’s no switch I can flip to suddenly get better at that, but I do think that F3 can be a part of being better and more deliberate about exercising our 3rd-F; by ourselves, with our families, and together. If you’ve got any practical advice, please share it here or in slack, and please encourage me and each other in pursuit of spiritual exercise.