F3 Knoxville

Author: piston

Loving big teddy bear monster.

Add to

THE SCENE: Drizzle and 51 with a cool breeze from the river.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Willie Mays Hays x 6; Tempo Squats x 10; Tempo Merkins x 6; LBAC x 10 (forward and backward); Seal Claps x 6; Overhead Claps X 10; Chattanooga Cherry Pickers x 6; Drummers x 10; Knoxville Cherry Pickers x 6

THA-THANG:
Workout is called “Add to” building on the base exercise.  As a group, do the following and build each round as time permits:

  • 10 Burpees (Run up the hill to the fort)
  • 20 Merkins; 10 Burpees (repeat run)
  • 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 40 Bench Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 60 LBCs; 50 Squats; 40 Dips; 30 Flutter kicks; 20 Merkins; 10 burpees (repeat run)
  • 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 burpees (repeat run)
  • 80 Monkey Humpers; 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutters; 20 Merkins; 10 burpees (repeat run)

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
2 Peter 1:5 – 8

But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, 6 to knowledge self-control, to self-control perseverance, to perseverance godliness, 7 to godliness brotherly kindness, and to brotherly kindness love. 8 For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ.

Just as adding exercises helps build your fitness, adding virtue, knowledge, self-control, perseverance, godliness, brotherly kindness, and love will help you be fruitful in your walk with Christ Jesus.

Peter also reminds us in 1:12-15:

12 For this reason I will not be negligent to remind you always of these things, though you know and are established in the present truth. 13 Yes, I think it is right, as long as I am in this tent, to stir you up by reminding you, 14 knowing that shortly I must put off my tent, just as our Lord Jesus Christ showed me. 15 Moreover I will be careful to ensure that you always have a reminder of these things after my decease.

Peter adds narrative to the imperative here.  He reminds them that he didn’t start out with all these things.  As a matter of fact, he reminds them of his death that Jesus himself told him he would face because he battled impulsiveness, racism, and narcissistic tendency.  If he can grow from those, we can grow from our baseline.
MOLESKIN:
Praying for continued healing from sickness and for Bobbit’s travel.
ANNOUNCEMENTS:
Painting at Cardinal’s M’s house on March 18th.  FBC Kingston to also assist with something in the yard or additional cleaning.  Claps for fitness test.

Will Lindsay with CMU

THE SCENE: Cool, overcast and 29 degrees.  Perfect for this beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 15, Tempo Merkins X 5, Tempo Squats X 10, Willie Mays Hays x 6, LBAC (Front/Back) x 10, OH Claps x 5 and switch to seal claps x 5, Chattanooga Cherry Pickers x 10, and finish with Knoxville Cherry Pickers x 5.

THA-THANG:
Rifle carry the CMUs to the track.

Part 1:  Modified Burpee half mile

  • Run 1/2 mile and complete 50 burpees partitioned by your own choosing.

Part 2:  Will Lindsay WOD with CMU (For time remaining AMRAP)

  • 3 blockees
  • 22 Split Squats (11 per forward leg)
  • 19 Heavy Squats

Rifle carry the CMUs back to the circle.

MARY:
Undertakers X 10, Fire hydrants X 15 per leg, finished with 1 minute of monkey humpers
COUNT-OFF & NAME-O-RAMA
12 PAX including 4 FNGs.
CIRCLE OF TRUST/BOM:
Message on prayer from Nehemiah 1:11 “Please, Lord, let your ear be attentive to the prayer of your servant and to that of your servants who delight to revere your name.  Give your servant success today, and grant him compassion in the presence of this man. At the time, I was the king’s cupbearer.”

As men, we shouldn’t neglect prayer.  It is our source of strength when things get difficult.  And after we pray, we should trust in our God and move according to His purpose.  Much like Nehemiah, we should pray first, then take action.  That makes us high impact men (HIMs).

MOLESKIN:
Prayer for Bobbit, Angel Soft, and all the guys that are DR or on the DL.
ANNOUNCEMENTS:
Named our FNGs.  Welcome:  “Runaway Bride”, “Hardhat”, “TLC”, and “Ride Along”.

The Orozco

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!

Return Policy

THE SCENE: A brisk 17 degrees. Light wind so didn’t cut through us like a knife.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In Cadence (everything a 10 count):  SSH, little baby arm circle front and back, overhead clap, seal claps, Moroccan night clubs, Chattanooga Cherry pickers, Willie Mays Hays, Knoxville Cherry Pickers, Merkins, Squats, Fire Hydrant (each leg) and finished with undertakers.
THA-Thang

6 Rounds

  • 5 Burpees
  • 15 Merkins
  • 50 Air Squats
  • Run 200 meters (round 1&2)
  • Crossover 200 meters (round 3&4)
  • Run 100 meters, Bernie 25 meters, sprint 100 meters (rounds 5&6)
  • Finish with 100 side-to-side line hops

MARY:
15 fire hydrants per leg, 15 undertakers, and HIM choose your own adventure.

COUNT-OFF & NAME-O-RAMA
7 HIMS and no FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:5-10 demonstrates the contrast between God’s way and man’s way. Strive to do things God’s way and take water to those who are in dry areas.
MOLESKIN:
Several of the #rampart HIMs need encouragement. Prayer and encouragements.
ANNOUNCEMENTS:
MABA announced and encouraged, discussed Hardship Hill name and signups Q sign-up and VQ announced for Cardinal.

Paul Bear-er

THE SCENE: Foggy and recovering from the rain.  Temp 48 but felt cooler.
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
Warming up consisted of multiples of 3 (3, 6, 12, 24)

  • Little Baby Arm Circles (forward and backwards)
  • Hallelujahs
  • Chattanooga Cherry Pickers
  • Moroccan Night Clubs
  • Side Straddle Hops
  • Willie Mays Hays
  • Tempo Squats
  • Tempo Merkins
  • Knoxville Cherry Pickers
    THA-THANG:
    “Paul Bear-er”
  • Mosey to the track
    • Run approximately 100 meters between stations
    • First station = 6 Burpees
    • Second station = 12 – 2 count American Hammers
    • Third station = 24 merkins
    • Fourth station = 48 air squats
  • Completed 2 rounds
  • Run 100 meters up a steep hill 3Xs
  • Mosey to pavilion
    • Hold high plank for 10:00 minutes
      • Each break, 24 bench tricep dips and 24 lunges
      • Continued until 5 minutes and switched to 30 second side planks
  • Finished with 2 minutes of WW1 straight leg sit-ups

COUNT-OFF & NAME-O-RAMA
6 HIMS handled today’s beatdown.
CIRCLE OF TRUST/BOM:
Word was from Luke 1:46-47 and looking at need for a Savior in Christ.  With Christmas season here, focus on the main thing.
MOLESKIN:
Prayer request for Spielberg’s wife upcoming surgery.
ANNOUNCEMENTS:
Oak Ridge Christmas parade tonight.  Set-up at 4:30, be there by 5:00 if possible.  Bobbit on Q for Monday.  SYITG #rampart