F3 Knoxville

Tag: Wanderer

Labor Pains

THE SCENE: Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
4 Corners – 5,10,15,20 (Merkins, Squats, Mountain Climbers, SSH)

THA-THANG:
Mosey to Big Parking Lot.  Perform 50 reps of the indicated exercise, Run 100 yrds, Bear Crawl 15 yrds, Run back to Start.  Repeat with next exercise.  (Exercises: Merkins, Squats, Flutters)

Mosey over to courtyard.  One Partner performs Step-ups on the wall while other Partner Runs the Oval and performs exercises at cones (Cone 1-20 Merkins, Cone 2-20 Squats, Cone 3-20 Flutters). Each Partner did 2 rounds.

MARY:
Various forms of the Plank for 3-4 minutes without rest.

COUNT-OFF & NAME-O-RAMA
10 Strong, including 1 FNG

CIRCLE OF TRUST/BOM:

“Until a person trusts Christ their worldview is fragmented and warped.  Christ is the only way to a renewed mind. When you know God in Christ you see God for who He is, yourself for who you are, and the world for what it really is.  Knowledge of ultimate truth begins with Christ.” – Grant Castleberry, former Marine and now Pastor

MOLESKIN:
Great Coffeeteria after.

ANNOUNCEMENTS:
HH

Juco IronPax 2021 Week 1

THE SCENE: Surprisingly pleasant

F3 WELCOME & DISCLAIMER

THA-THANG:
Iron Pax Challenge #1

Revenge of the Bunnies – IPC 2021 Week 1

MARY:
None

CIRCLE OF TRUST/BOM:

For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.

— Eph 6:12

This life is full of conflict, war, disease, this workout, and many many terrible things. Let’s not get confused about who the enemy is. Not humans or even this broken world but against spiritual forces of evil who seek to do eternal damage.

Jesus reminds us that in this world we will have trouble. But take heart; he has overcome the world. (John 16:33) Look to Jesus for our peace and heaven for our rest.

Choose Your Own Adventure

THE SCENE: Humid, but otherwise nice
F3 WELCOME & DISCLAIMER: Accomplished
WARM-O-RAMA:

SSH
Tempo Squat
Merkins
Hairy Rocketts
Mountain Climbers

THA-THANG:

Had a choice: Jucomanjaro Dora or Burpees at the Pond; Jucomanjaro won (we should’ve done a recount!)
Mosey to JUCAMANJARO (did some guardrail dips along the way)
3 Steps Forward, 2 Steps Back
Dora exercise – pair up doing 100 Merkins, 200 Squats, 300 LBCs
Partner ran up about 30 meters and came back to grab his buddy as we traversed the mountain
Mary at the top (Freddy Mercury, Hello Dolly, etc)
Mosey back to the AO, doing various exercises along the way

CIRCLE OF TRUST/BOM:

1 Pet 3:7
 Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.

MOLESKIN:
We should strive in every endeavor (even the small things) to empathize with our wives and seek to honor them so that our prayer life may not be hindered. Always room to improve in this area for all of us

JUCO 2021 Iron Pax 0

THE SCENE: Cool & crisp – darn near perfect.
WARM-O-RAMA:
Due to Iron Pax, this was on your own
THA-THANG:

100 Merkins 800 meter run
75 Merkins 1200 meter run
50 Merkins 1600 meter run
25 Merkins 2000 meter run

MARY:
No time, went slightly over 

CIRCLE OF TRUST/BOM:

Colossians 3:17 NIV. And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.

MOLESKIN:

This verse represents what a HIM is supposed to represent, doing everything to His Name means bringing your all. That’s what Iron PAX is all about. We encourage each other to go beyond what we thought was possible. We serve a God who can do infinitely more than we imagine, let’s give Him our all.

Killer B’s

THE SCENE: Not too hot or wet but a whole lot of goose poop
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo merkins and squats, cherry pickers, and Imperial walkers.
THA-THANG:
Thought it was for sure rain so I wasted a “rain inspired” playlist

  • Jog to each parking line, 5 burpees, 10 big boys, 15 Squats, Bernie back a line and then jog 2 forward, rinse and repeat.  Once we reach the other end we Bernie, Broad Jump, & Bear Crawl home
  • Jog to the new building for some fresh Dips and incline merkins with a shuttle run down the steps. AMRAP

MARY:
LBC and American hammers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Would you recommend you for________? This could be for a dad, husband, boss, friend, co-worker, etc.  If not, why not? And how can you change that?
MOLESKIN:
Pray for all with COVID and for all of us to have patience and compassion.
ANNOUNCEMENTS:
Sign up for Iron pax