F3 Knoxville

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

back to pyramid

AO: juco
Q: Wanderer
PAX: Breadstixx, Waffles, Data, Butterknife, Love Shaq, Lt. Dan, Fetch, Colonel (Alex Wallace), Booster
FNGs: None
COUNT: 10
WARMUP:
– windmill
– left over right/right over left
– tempo merkin
– LBAC forward/backward
– SSH

THE THANG:
Mosey to the Bill Haslam Science building

Pyramid is setup with the following.
– 10 – Box jumps
– 20 – Merkins
– 30 – Squats
– 40 – Dips
– 50 – Single leg RDL (25/each)

Start with 10 and then run the building. Next do 20 & 10 and run. Repeat adding an exercise each time building up to all 5 exercises.
Once at all 5 work your way down by 1 exercise each lap.

We got through about 7 rounds in the time.

MARY:
– Flutter kicks
– LBC
– Hello Dolly

ANNOUNCEMENTS:

COT:

“Bless the Lord, Oh my soul, and forget not all his benefits. “”
“”Psalm 103:2″Just a reminder today of the Lord’s benefits.
“Who forgives all your iniquities, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy””
“”Psalm 103:3-4”

What’s in a Name

AO: juco
Q: Lt. Dan
PAX: Guardrail, Trash Panda, Cheap Ride, Erector, Wanderer, Wheelchair (Jonathan Perelman), Fetch
FNGs: None
COUNT: 8
WARMUP:
– SSH – 15
– Windmill – 15
– Chery Picker 15
– In Cadence merkin – 10
– Roll over – V-ups – 15
– Flutter Kick 15
– Stretch on Own – 30 sec

THE THANG:
Mosey – Courtyard Wall
Drop for 10 Burpee’s on call
Series of 4, then lap:
– Dips – 25
– Incline Meerkin – 25
– BBS – 25
– VUP – 25

MARY:
PAX Choice: Flutter Kicks, Hillbilly Walker, Johnny Walker, Tempo Merkin
ANNOUNCEMENTS:
Dad Camp

COT:
I had the honor of joining Mr. Wanderer and his family at their church this past Sunday. And, while the sermon was based on the importance of doing Good Work, the thing that I kept hearing over and over and over again both in the sermon and in the music was an emphasis on God’s Name. If it had been only one reference, I would have thought – well, ok we should certainly respect the name of God. However, this was such a frequent refrain throughout the event it I began to over analyze… again. Then, there was that Ahh ha moment – Why such emphasis on the word “Name”? and His Name in general? So, what I surmised is that the name of God and His son Jesus is above all others. The name represents all that God represents. Since His name is clean, and above all others, and His name is truly beyond reproach and should be exalted above all else, what does that say about our personal names? Yikes! That’s a high bar to set for ourselves, right? To respect our name as we would His own? Well heck, have any of us ever fallen short of these expectations? Have we done things that we are not so proud of? Have we disrespected our name or the name of others? And, are my own transgressions so great that I should just crawl in a hole and stop trying? That hardly seems fair. No, he is a fair God, and a righteous God – and thank God he offers Forgiveness. As each of us go out into our communities this week, I encourage us all to practice forgiveness of others and also of ourselves.
What I remember growing up is how my mother always told me that the most important possession in life is our reputation, and that our reputation is all we take with us when we are no longer here.
And so I I found the following excerpt from…
Bible, Matthew 6:14-15: “For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.”