F3 Knoxville

The Orozco

Rampart

THE SCENE: 41 degrees and not much wind.  HIMs debated on whether just wearing shorts would be too cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with SSH (22x), Willie Mays Hays (6x), Tempo Squats (6x), Tempo Merkins (6x), LBAC forward (10x) LBAC backward (10x), Chattanooga Cherries (22x), finished with a short 100meter mosey to workout area.
THA-THANG:
The Orozco workout was pulled from Jocko Willink, but it is a great way to help with MABA.

  • 7 Rounds
    • 12 burpees
    • 21 – 2 count mountain climbers
    • 22 Alternate Side Lunges (11 per side)
    • 50 foot bear crawl after every round.
  • We ran this workout as a pack and left no HIM behind.  If a HIM finished before someone else, held Al Gore until the group moved to the next exercise.
  • Finished the 7 rounds with enough time to do 16 more burpees to complete the MABA challenge for the day, if any RAMPART HIMs do more, THAT’S BANK BABY!

MARY:
Undertaker Sit-ups in cadence (10x), Fire Hydrants (15x per side), Monkey Humpers (100x on own), finished with Pickle Pointers in cadence (8x)

COUNT-OFF & NAME-O-RAMA
14 HIMs including two brothers from the Project.
CIRCLE OF TRUST/BOM:
I’m not much on “resolutions”, and the “new year, new you” stuff.  They tend to be too focused on self and mostly in a way that sets us up for failure.  But I do think Scripture does give us two directives to that can guide us in improving ourselves and helping others at the same time.

Matthew 22:37-40 states, “And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind.  This is the great and first commandment.  And a second is like it:  You shall love your neighbor as yourself.  On these two commandments depend all the Law and the Prophets.””

If we resolve to 1) Look Up – toward Christ and 2) Look Out – toward others, we would be setting us up for success in 2023.

MOLESKIN:
RAMPART’s Motto is 1 Corinthians 16:13-14:  “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.”

ANNOUNCEMENTS:
Q Calendar up; going to ask guys to take some leadership roles; meeting Saturday for the convergence (No workout at RAMPART); Prayer requests and pictures taken!