F3 Knoxville

Tag: Windex

Birthday Q

AO: asylum-pm
Q: Lizzy
PAX: Tenderfoot, Lilydipper, Curveball, Pusher, Rooney (Carl Whipple), Windex, MD Hammer, High Heels, Crash Dummy
FNGs: None
COUNT: 11
WARMUP:

Tempo squats
Arm circles
Indian run up Everett

THE THANG:
Manmakers x 5
Mosey to base of pickets ridge then 11s with burpees at the bottom monkey humpers with bear crawl up the hill.
Rabbits came over and finished the 11s with entire group. We mixed in 15 more man makers as well.
Mosey to the bottom of the hill. 10 more manmakers.
Mosey back up to Pickets Ridge then 10 more man makers. Reverse lunges up the hill. Then 10 more man makers. Bear crawl to the top then 5 more manmakers. Mosey back over to ao.

MARY:
None

ANNOUNCEMENTS:
Bro olympics in November

COT:
I asked the question about why we wake up every day? A few folks said the alarm clock. By why are we waking up. Are we stumbling through the day checking boxes to just get to the end. Or are we having purpose in our days. Back in August I had a really bad health scare. Chaplains were called in at one point to talk with Adriane. I don’t remember at all from Tuesday through Saturday morning. After a couple of days I told Adriane the thing that worried me the most was I don’t remember telling you I love you before my last surgery. Keep in mind this is when I had no memory. She said I did in my weakest moment. So my underlying cognitive thought was I love you. I also asked Adriane if I was going to die. She responded if you quit doing stupid shit you won’t :joy: :joy: :joy: this year has been shit with the loss of my brother and now this health event. But, I refuse to live in sadness and unhappiness. I’m choosing to live each day with purpose

Spicy Dragons and Planting Trees

AO: juco
Q: Lil’ Spice
PAX: Love Shaq, Lt. Dan, Windex, Guardrail, Butterknife, Wanderer, Mailbox, Haggis, Fetch, Commission, Booster, Nutcracker
FNGs: None
COUNT: 13
WARMUP:
SSHs
Dive Bombers
Cherry Pickers
Baby Arm Circles Forward and Back
Windmills
Hairy Rockettes
Squats

THE THANG:
Mosey to the Duck Pond and perform Spicy Dragons up the hill…1 Merkin, 1 Catalina Wine Mixer, 1 Plank Jack, Bear Crawl 4 paces, 2 Merkin, 2 CWM, 2 Plank Jack, Bear Crawl 4 paces…continue up to 10 or until your arms fall off.

Mosey to coupon pile with a couple of Mary stops along the way, Imperial Walkers and Freddy Mercury

Partner for DORA at the coupon pile.
One partner moseys for a lap around the building, other performs AMRAP of the following exercises with coupon:
– Curls
– Squats
– Tricep Extensions
– Rows
– OHP

Mosey to flag with stop for LBCs along the way.

MARY: No time.

ANNOUNCEMENTS: None

COT: What trees are you planting? Song by Andrew Peterson: https://open.spotify.com/track/39ILtaDgPIoTqk0u195QQA?si=8da3d823c2bd4e41

never, really never

AO: juco
Q: Guardrail
PAX: Mailbox, Wanderer, Windex
FNGs: None
COUNT: 4
WARMUP:ssh, MTN climbers, tempo merkins, baby arm circles

THE THANG: after 25 dips, pick a heavy rock and run it up a hill. Every minute we switched from running to one minute of exercise. We did not find an exercise that we wanted to do for a second minute.

MARY:
2 of each rapid fire dealers choice. If there is a delay, fill it with burpees

ANNOUNCEMENTS:
Flag handoff Oct 16
COT:
Are you ever too far gone? Beyond the reach of God’s love?
This is one of those cases where a superlative is actually appropriate. Never means never. But what if you messed up your life/family/Sinned really bad?/Walked away from the faith. The same miracle working God who worked with the dead breathless body of Jesus to become the risen King can breath life into your soul.

My strange place for encouragement but let’s check out lamentations 3:21:
But this I called to mind and therefore I have hope. The steadfast line of the Lord NEVER ceases. His mercies NEVER come to an end. They are new EVERY morning. Great is Your faithfulness!

(Pardon the punctuation I’m going from memory and the caps I added. )

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.