F3 Knoxville

Tag: Guardrail

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.

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

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

Trip Down Memory Lane to the Road Less Traveled

AO: juco
Q: Love Shaq
PAX: Booster, Lt. Dan, Erector, Nadia (Aaron Jacques), Mailbox, Guardrail, Wanderer, Data, Butterknife
FNGs: None
COUNT: 10, but some took off sonewhere afterwards. Legend has it, they’re still running.
WARMUP:
SSH
Cherry pickers
Squats
Harry Rockets
Calf/Quad stretch

THE THANG:
The Road Less Traveled. Hardin valley forest loop that 5k showed me. honestly, I don’t know how to explain it any better than this.

Stop every now and then to get some various core work in. we got back to the campus a little sooner than anticipated so we rallied up with Booster and Lt. Dan to get a few more core exercise exercises in.

MARY:
Ring of fire merkins to 5 and then back down.
1 more standing ab exercise. Forgot the name.

ANNOUNCEMENTS:

COT:

Butterknife had the word and I’m sure he’ll share that here later.