F3 Knoxville

Tag: Mermaid

The Tabata Bear on the Rock

THE SCENE: 75 and Perfect… except for the mountains of duck poop.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
17 SSH, 10 Angle Grinders, 10 Annies, 5 Apollo Creeds.  Small taste of things to come, Bear Crawl, Right Bear Crawl,
THA-THANG:

The Bear – Crawl up Jucomanjaro – Marked off every 100 feet there are exercises to get you to the next marker.   All crawling of some sort.  We had a Tabata timer set to 45 seconds on and 10 rest.  Starting at the bottom of Jucomanjaro:

  1. Bear Crawl
  2. Right Bear Crawl
  3. Reverse Bear Crawl
  4. Left Bear Crawl
  5. Bear Crawl
  6. Forward Crab walk
  7. Aligator Crawl
  8. Reverse Crab walk
  9. Bear Crawl
  10. Right Bear Crawl
  11. Reverse Bear Crawl
  12. Left Bear Crawl
  13. Bear Crawl
  14. Frog Hops
  15. Peter Parker Crawl with Merkins
  16. Plank Walk with Merkins
  17. Reverse Crawl
  18. Bear Crawl

CIRCLE OF TRUST/BOM:
Crawling on hands and knees up a steep hill in various directions is often what life feels like.  However, we climb knowing Christ is with us.  We climb knowing we are not alone.  We can climb in strength knowing we lean on God our redeemer — our true rock.

Ps 18:2 The Lord is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.

Ps 19:14 May these words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock and my Redeemer.

Ps 28:1 To you, Lord, I call; you are my Rock, do not turn a deaf ear to me. For if you remain silent, I will be like those who go down to the pit.

Ps 31:2 Turn your ear to me, come quickly to my rescue; be my rock of refuge, a strong fortress to save me.

Ps 62:2 Truly he is my rock and my salvation; he is my fortress, I will never be shaken.

MOLESKIN:
Lifting up Pool Boy!

IRON PAX Week 3 Challenge

THE SCENE: JUCO at Sophomore Hill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats (had to get going)

THA-THANG:
IRON PAX WEEK 3 CHALLENGE:

10 (low bar) pull ups
15 burpee coupon jump overs
20 coupon curls
25 coupon thrusters
30 gas pumps

AMRAP within 43 minutes

MARY:
No time

CIRCLE OF TRUST/BOM:
Colossians 1:10:  so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God,

  • A call to grow spiritually, take inventory, and ensure that we’re living a life worthy of the calling of the Lord

“Fall”

THE SCENE: balmy not cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Cherry Pickers

Count of 1’s and 2’s
THA-THANG:

  • Indian run to Sophmore hill.
  • two locations to work out
  • Group 1
    • 11’s squats and merkins
  • Group 2
    • 11’s overhead press and 4c pickle pounders
  • After completing 11’s the groups switched locations
  • Mosey to drive through and 25 count reverse crunch
  • Run back to Flag

MARY:
Bug splats
COUNT-OFF & NAME-O-RAMA
21 HIM’s
CIRCLE OF TRUST/BOM:

Work hard and complete the tasks set before you men. Like our Savoir who worked perfectly to complete his task and said “it is finished”

No Burpees, just Belches

THE SCENE: Slightly cool, but too humid for it to matter
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickers x6, SSH x30, Hairy Rockettes x10, Tempo Merkins x 10
THA-THANG:
Mosey to the large south side parking lot.

Belches: Crossed the large parking lot as a group sprinting to each line. Once at the line, hit the ground and wait for the six to arrive before completing 5 merkins. Pop-up and sprint to the next line. Repeated across entire parking lot. approx. 10 times.

Mosey to Sophomore Hill for some suicide ladder.

Suicide Ladder: Perform 5 Bobby Hurleys at the bottom and 5 Diamond Merkins at the top. Bernie up and run down the hill. Add 5 reps after each set for four rounds.

Mosey to Courtyard.

Remedial Dora 1-1-1: Battle buddy up for a remedial Dora workout (she never learned past 1). One partner runs down to the ERC building and crawl-bears up the stairs before sprinting back to courtyard to relieve partner who is working on:

  • 100xBBS
  • 100xStep Ups
  • 100xDips

Once finished, PAX performed some Mary until the six arrived.

Reverse Indian Run: The PAX then took the long way round back to the shovel flag with a reverse Indian run. Two lines were formed with the front man counting to 5 before dropping for 5 merkins and joining the back of the line.

MARY:
Pickle pounders…
COUNT-OFF & NAME-O-RAMA
20 HIMs with 1 FNG. Welcome Altar Boy! The only EH I’ve ever had tell me that 5:30am was “Perfect!”. 

CIRCLE OF TRUST/BOM:
When Paul wrote to the church in Corinth in 1 Corinthians, he criticized them for not diggin deeper into the word. When he helped establish the church there, he fed them the “milk” of the word and in the years since they had never moved onto the “meat” of the word. Those of us that have received the milk are expected to move onto the meat. If you have not taken it upon yourself to study the scriptures more deeply, I challenge you to do so. We cannot grow without proper nutrition, spiritually and physically.

MOLESKIN:
Today’s Q ended up being much more merkin heavy than I intended..oh well.
ANNOUNCEMENTS:
Iron PAX Week 3 on Friday

IPC Week 2 + Tyranny Over the Mind of Man

THE SCENE:  Cool and clear.  A gaggle of joggers today!
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: OYO
THA THANG:

IronPax Challenge Week 2
Two waves of HIMs – one starting at 0500 – another at 0530

4 Rounds for Time (Elapsed time scoring):

Round 1:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1600 meter run

Round 2:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1200 meter run

Round 3:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 800 meter run

Round 4:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 400 meter run

MARY:

This and that while the six comes in.

COUNT-OFF & NAME-O-RAMA

21 HIMs

CIRCLE OF TRUST/BOM:
Last week, I took the family to Washington D.C.  For the first time in my life, I visited the Thomas Jefferson Memorial, just south of the National Mall.  It honors a true HIM among HIMs.

Inscribed in the rotunda are these words, “I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man”.  He wrote these words specifically about religious freedom – that no one should be forced into a belief in an ideology.  But since reading them, I’ve replayed them over and over in my mind, “eternal hostility against EVERY form of tyranny over the mind of man…”

Oppression – domination – subjugation…  Ask yourself this – “Is there tyranny over your mind?”.  What holds you back from your potential as a man?  What limits your effectiveness as a father? What restricts the love you give as a husband?  What keeps you distant from your creator?  What stops you from being a great friend?

Maybe you bend the knee for our preferred tyrant in the 21st century, Busyness, and are ruled by your calendar and commitments.

Perhaps you devotedly serve a tyrant with a 5-inch screen (your smartphone) – to be endlessly entertained instead of engaging with a world that desperately needs your presence.

Maybe your tyranny is Self-Sufficiency – which is a source of your pride, but also the cause of your isolation and loneliness.

Or maybe you’re ruled by Idleness – rather than reading a book about growth as a father or husband, you’d prefer to Netflix and chill every night of the week.

Or maybe you have no idea what authentic lovemaking looks like, because you have greedily lapped up the lies of a tyrant named Pornography.

Or, perhaps you are like me – haunted by all of these and many more, and often ruled by a heartless tyrant named Selfishness.

That thing which keeps you from investing in relationships…from studying…from praying…from improving day-by-day…from becoming the best version of yourself – that is the tyranny of your mind.  It has dominion over your life.  Regardless of how good it may feel to serve that tyrant, IT IS YOUR ENEMY.

I challenge you to follow Jefferson’s example – pledge eternal hostility against that tyrant which you have served.  Resent and cast off that oppressor which has ruled you and held back your potential.  Refuse to let it govern your life and legacy.

Fighting your enemy will be hard.  You will at war with yourself.  But there’s good news – many men have gone before you and they have provided resources for you.  Study up on strategies to defeat your enemy (read a book about your struggle), form alliances with others who are fighting the same fight, and you can seek wisdom from those who have found success before you.

Romans 8:5-6, “For those who live according to the flesh have their minds set on the things of the flesh, but those who live according to the Spirit have their minds set on the things of the Spirit.  Now the mind-set of the flesh is death, but the mind-set of the Spirit is life and peace.”

MOLESKIN:

Follow-up challenge.  One of the best strategies to combat a tyrant of the mind is to form alliances with like-minded men.  You and I need accountability in order to overcome our entrenched adversaries.  After you unmask that thing which has been holding back your potential (your tyrant) – do something courageous and post about it in JUCO GroupMe.  Answer these two questions:  What is the thing that has oppressed your mind and limited your potential as a man? – AND – What step(s) are you taking to overcome it?  Form alliances with others who are in the same fight – pray for, encourage, and provide accountability for the men around you.

ANNOUNCEMENTS:

Submit your scores on https://f3greenwood.com/ironpax-form/

TTP tomorrow
2.0 Workout in two Sundays