F3 Knoxville

Author: Skeletor

Ruck+: Two X One

THE SCENE: Nice out, rain on the horizon
F3 WELCOME & DISCLAIMER

Yes, yes, yes, yes, yes
WARM-O-RAMA:
SSH, KCP, WMH, TSQ, TMK, LBAC – F & B, ruck to track
THA-THANG:

RUCK *: TWO X ONE

ROUND 1 – 21/15 /9

RUCK THRUSTERS

RUCK DECLINE PUSH-UPS

RUCK OVERHEAD REVERSE LUNGE* RUCK 1/2 MILE – SHUFFLE PACE

ROUND 2 – 21/15/9

RUCK FRONT RAISE TO CURL

RUCK DEADLIFTS

RUCK RUSSIAN TWISTS

RUCK 1/2 MILE – SHUFFLE PACE

added third round including ruck curls, overhead ruck lunges and merkins

MARY:
Three rounds of choose your own adventure

CIRCLE OF TRUST/BOM:

The Lord our God hath shewed us his glory.”

https://www.biblegateway.com/passage/?search=Deut.5.24&version=NKJV

God’s great design in all his works is the manifestation of his own glory. Any aim less than this were unworthy of himself. But how shall the glory of God be manifested to such fallen creatures as we are? Man’s eye is not single, he has ever a side glance towards his own honour, has too high an estimate of his own powers, and so is not qualified to behold the glory of the Lord. It is clear, then, that self must stand out of the way, that there may be room for God to be exalted; and this is the reason why he bringeth his people ofttimes into straits and difficulties, that, being made conscious of their own folly and weakness, they may be fitted to behold the majesty of God when he comes forth to work their deliverance. He whose life is one even and smooth path, will see but little of the glory of the Lord, for he has few occasions of self-emptying, and hence, but little fitness for being filled with the revelation of God. They who navigate little streams and shallow creeks, know but little of the God of tempests; but they who “do business in great waters,” these see his “wonders in the deep.” Among the huge Atlantic-waves of bereavement, poverty, temptation, and reproach, we learn the power of Jehovah, because we feel the littleness of man. Thank God, then, if you have been led by a rough road: it is this which has given you your experience of God’s greatness and lovingkindness. Your troubles have enriched you with a wealth of knowledge to be gained by no other means: your trials have been the cleft of the rock in which Jehovah has set you, as he did his servant Moses, that you might behold his glory as it passed by. Praise God that you have not been left to the darkness and ignorance which continued prosperity might have involved, but that in the great fight of affliction, you have been capacitated for the outshinings of his glory in his wonderful dealings with you.

MOLESKIN:
Todays cot was a reminder brought on by Wingman on Monday. He looked back 6 months ago to compare our position and feelings on where we are physically and spiritually. Have we advanced or given up ground. Let’s look beyond the temporary, and to the eternal. Our suffering is for His glory.
ANNOUNCEMENTS:

– F3 in the Nude, July 29th, 7 AM Concord park

– F3 Dad’s Camp.  Aug 11-13 at YMCA Camp Ocoee.  Time is drawing near if you’re interested.

PAXMiner is coming soon, tentatively July 24th. Videos will be released to show you how to create the Backblast right in slack. Super easy.

Advance!

THE SCENE: post rain, peak humidity, otherwise gloomy
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

Hairy rockettes x 10

Knox cherry picker x 5

Imperial squawkers x 10

tempo merkins x 10

curb squats 10

THA-THANG:
The theme is advance. We will move in pairs. One pax does the challenge, the other does an out and back or run. Must complete the challenge to move on.

challenges and runs

  • From warmup, hold plank, run to sign and back, advance to the sign
  • From the sign, 150 monkey humpers, run to flag and back, switch off as necessary, advance to the new field house
  • From field house undertaker wall sit, run to the flag and back, advance to the playground
  • From playground, 200 merkins, run to the track, up the bleachers switch off as necessary, advance to the track
  • from the track, 300 squats, run 1 lap, switch off as necessary. Advance to the pavillion
  • From the pavilion, 200 dips, and 100 big boys, trade as necessary, when both PAX are finished, 200 incline merkins, advance to the flag
  • Finish!

MARY:
No time

CIRCLE OF TRUST/BOM:

Let’s play a round of Jeopardy:

Alex, I’ll take, “Things that make the Lord spit for $1000

The clue, having little to no enthusiasm, lacking conviction : half hearted, or moderately warm

The answer, what is Luke-warm.

That’s right the Lord has a severe distaste for luke-warm Christians.

Revelation chapter 3:14-16

““To the angel of the church in Laodicea write: The Amen, the faithful and true Witness, the Beginning of the creation of God, says this: ‘I know your deeds, that you are neither cold nor hot; I wish that you were cold or hot. So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth.”

Retreat can be dealt with, advance is the desire, but luke-warmness is the enemy.

When we are first saved we have a zeal to share the Gospel. We want everyone we love to be saved, and to have the same enthusiasm we have about Christ. But, time passes, I get stagnant, the new wears off and I settle into this place where I am not running from the Lord, but I am also not running for the Lord. I am mid race sitting on a park bench. I might say as I see a friend headed towards hell, you know, there is an alternative to your pain, but I let them keep walking or I see a brother running for the Lord as he goes by, I might run along for a few moments, just until the next park bench and have a seat. I cannot be counted on when I am Luke-warm.

We can apply this to every area of our lives, how’s your first F? Getting better, getting worse, or just maintaining? How about your second F? Do you seek out your brothers, your wife, or children for fellowship to make sure they are doing good, or just letting them be so you don’t have to deal with their problems? How about your third F? Serving the Lord? Running from him, or sitting on a park bench?

What’s the solution? Run your race, set goals and meet them. Be an encouragement to your loved ones. Re-apply yourself after your failure. We could go on and on but we won’t.

That’s the word.

Prayer requests.

MOLESKIN:
What would it look like for Rampart to advance? What would moving forward as an AO look like in your mind? Welcome FNG  Dr. Philgood!
ANNOUNCEMENTS:
Great time was had by all at Shamrock convergence. Thanks to Lucille, feeny, Wingman, Piston, go daddy, Spielberg, and Stetson for representing Rampart.

Saturday post beatdown we will move directly to cardinals house to move his family to their new home in Knoxville. Even if you can’t travel with us to unload, please come help us load. There will be some large items which will require multiple men. Many hands make light work.

F3 in the nude 7/7

F3 knox podcast plug.

9 Eagles mod

THE SCENE: cool and calm. Perfect.
F3 WELCOME & DISCLAIMER

check
WARM-O-RAMA:
Light CMU run to the track
THA-THANG:

    • 11 Push Ups
    • 11 Lunges (total)
    • 11 CMU Overhead Press
    • 11 CMU Overhead Squat
    • 11 CMU Swings
    • 11 Flutter Kicks (4 count )
    • 11 Mountain Climbers (4 count)
    • 11 V-Ups
    • 11 CMU Plank Pull Throughs (total)
    • 101 meter CMU Farmer Carry
    • 101 meter CMU Overhead Carry”NINE EAGLES”3 rounds completed with running a lap between rounds

MARY:
Roulette rounds of plank, Freddie mercury, LBC’s

CIRCLE OF TRUST/BOM:

On the evening of March 29, 2023, two 101st Airborne Division (Air Assault) helicopters crashed in Trigg County, Kentucky. The crew members, all members of C company 6-101 Aviation Regiment, 101st Combat Aviation Brigade, were flying two HH60 Blackhawk helicopters during a routine training mission when the incident occurred. All nine soldiers who were aboard the helicopters died in the crash. All were posthumously awarded the Meritorious Service Medal, and three soldiers were posthumously promoted in a memorial service and award ceremony held in Clarksville, Tennessee on April 13. The June Tribe WOD is in honor of these 9 soldiers.

Gone but never forgotten. Do this workout in honor of them.

Live each day as if you don’t have another

ANNOUNCEMENTS:

KARM DRAGON BOAT FESTIVAL

June 17th

CONVERGENCE Shamrock

JULY 8th, 7:00AM

Steam was on Q here but we have rescheduled let’s show up in force at Shamrock.

F3…In the Nude!

JULY 29th, 7:00AM

Beach beatdown in as little as you can wear. No shoes, no shirt, no problem.

F3 call to action for veterans

17 veterans a day commit suicide

If you would like to join a task force to target veterans and recruit them to F3 contact Daniel Anders.

Q calendar this week, Skewer, Piston, Candy Crush

Heavy Grumble, Grumble Part 2

THE SCENE: Muy Muy Bueno
F3 WELCOME & DISCLAIMER

Given and received
WARM-O-RAMA:

  • SSH: 10 x 4 IC
  • Tempo Merkin: 5 IC
  • Mountain Climber: 5 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Baby Arm Circles: 10 x 4 F & 10 x 4 B
  • Moroccan night club 6 x 4 IC

THA-THANG:

Carry heavy things as a team or individually to each post.

  1. Mosey to dugout 1
  • 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
  • 1/2 group 20 heavy squats

Switch Rinse repeat until everyone gets 100 squats

2. Mosey to track dump heavies

  • @ track 5 burpees
  • @playground 5 burpees

Rinse and repeat to 4, 3, 2, end at 1 on the track.

3. Mosey with sandbags to top of track

  • 5 merkins
  • 5 big boys

Rinse and repeat to 4,3,2,1

4. Mosey with sandbags to bottom of track

  • 5 – 4 count American hammers
  • 5  – 4 count flutter kicks

Rinse and repeat to 4,3,2,1

Lap #2

5. Mosey to mid field with sandbags

  • Pax in a single file line, plenty of space between. 1st man deadlifts the 60# sandbag and toss over head for the next man, then drop to plank the heavy bag travels to the end of the line. When all men are in plank, drag 40# sandbag under your body with opposite arm to the next man.
  • Recover, rinse, repeat. Modify to hold Al Gore, and drag the bag back up to first man between the legs of each man. 

MARY:
None

CIRCLE OF TRUST/BOM:

That was a hard thing gentlemen. THANK YOU FOR GIVING YOUR ALL. Most men are still asleep waiting to face the day. You have already went to battle and won. The COT today is brought to you by the Apostle Paul.

Key verse Eph 5:20

Eph 5:18  And do not get drunk with wine, for that is excess, but be filled with the Spirit,

Eph 5:19  speaking to one another in psalms and hymns and spiritual songs, singing and making melody with your heart to the Lord;

Eph 5:20  always giving thanks for all things in the name of our Lord Jesus Christ to God, even the Father;

Eph 5:21  and be subject to one another in the fear of Christ.

It’s easy to have a melody in your heart singing to the Lord when things are all good, but when things go wrong our flesh desires to rebel. Instead of focusing on the negative aspects of your situation, thank the Lord for your trials and trouble.

I love the closing thought in verse 21 as well. How do we as brothers ensure that we are holding this standard of giving thanks to the Lord? Be subject to one another in the fear of Christ. That’s accountability right there. That’s why F3 exists to be a helper for your brothers.

Rom 8:35  Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?

Rom 8:36  Just as it is written, “FOR YOUR SAKE WE ARE BEING PUT TO DEATH ALL DAY LONG; WE WERE CONSIDERED AS SHEEP TO BE SLAUGHTERED.”

Rom 8:37  But in all these things we overwhelmingly conquer through Him who loved us.

Give thanks to Him for the good, for the bad, for the mundane, for the Joy. He alone is worthy. THANK YOU LORD.

MOLESKIN:
This was a repeat of my VQ, still an honor to Q at Rampart. Looking forward to many more.

welcome back Ride along!
ANNOUNCEMENTS:

pathfinder ruck training beginning soon

F3 in the nude?? What’s that about? 

Q calendar openings have been filled, thank you men.

Grab Bag

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH, Willie Mays Hayes, Knoxville Cherry Picker, LBAC-F, LBAC-B, Moroccan Night Club, Hallelujah, SSH
THA-THANG:
Grab Bag

Chips reading:

  • Merkins
  • OHP
  • Curls
  • Heavy Squats
  • Heavy Toe Merkins
  • Heavy lunges
  • Plank Pull-through
  • Tricep Extension
  • Blockee
  • Dips
  • Plyo-Merkin
  • Big Boys
  • LBC’s
  • Heels-to-Heaven

All go into the bag, one member pulls a single chip from the bag, that’s the exercise. Then one representative from each team look at the opposite team and guess a number they think the other team can accomplish in 3 minutes, write it down secretly. Both teams push out as many reps as possible on the given time, the leader who guesses the closest to actual number wins a point for their team. The team with the most points get to flex biceps in the photo.

We went through

5 rounds

Curls, OHP, Tricep Extension, Dips, Heavy Squats

Team Lucille beat team Skeleton 2-3.
MARY:
No Time

CIRCLE OF TRUST/BOM:
“For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.”
‭‭Romans‬ ‭8:18‬
Bring your focus off of the temporary life challenges, and look to the Lord whom you will spend eternity with.
MOLESKIN:
What a great day to be at Rampart. You men showed an extreme amount of grit this morning. To start with 10 mile ruck, and go straight into a beatdown shows what our bodies are capable of. All this exercise business is a mental game, YOU CAN DO IT.
ANNOUNCEMENTS:
Hardship Hill, Flag Hand off, Ghost Flag,