F3 Knoxville

Author: Skeletor

Rampart 10 miler

THE SCENE: Absolute perfection, mid 50’s, shorts and T-shirt weather
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
Few sips of coffee and some simple stretching.
THA-THANG:
Very simple. March out 5 miles, march back. Completed in 2hr 40min.

MARY:
Liquid IV and star gazers to prepare for beatdown beginning at 7am.

CIRCLE OF TRUST/BOM:
None
MOLESKIN:
What a pleasure it was to get out at 4am and put in the hard work. 10 miles rucking is no easy ask. You all did it with ease.
ANNOUNCEMENTS:
none

Rampart April Accelerator Metric

THE SCENE: Could not have been more perfect
F3 WELCOME & DISCLAIMER

Included in the price of admission, aka $Free.99
WARM-O-RAMA:

  • SSH – 4
  • Tempo Merkins – 10
  • Tempo Squats – 10
  • SSH – 8
  • Willie Mays Hayes – 6
  • Knoxville Cherry Picker – 5
  • Plank Stretch
  • SSH – 12
  • Run to sign and back

THA-THANG:

The Workout:
  • Part 1:  RUN
  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest
  • Part 2:  AMRAP
  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

2 Corinthians 13:4-5

4 For though he was crucified through weakness, yet he liveth by the power of God. For we also are weak in him, but we shall live with him by the power of God toward you.
5 Examine yourselves, whether ye be in the faith; prove your own selves. Know ye not your own selves, how that Jesus Christ is in you, except ye be reprobates?

It is good to test ourselves physically, but also test ourselves spiritually.

MOLESKIN:
Birthday Q for me. It was great to spend the morning with my brothers. I was presented with the most awesome CMU I have ever seen, thank you men.

Young man in Kingston lost his life in a car accident last night, close friend of Stetson. Please pray for his family, and all of the youth struggling with the loss of a friend today.

ANNOUNCEMENTS:
Hardship Hill, signup, flag hand off, BFF tomorrow at Shamrock, Rampart 10 miler with beatdown on the end, May 6.

Groundbreakers

THE SCENE: It’s warming up… Steamy today
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH x 10

Chuck Norris Merkins x 5

Tempo Squats x 10

Projectivators x 10

Shoulder burn: LBAC-F, LBAC-B, Moroccan Night Clubs, Chatty Cherry Pickers

Knoxville Cherry Pickers x 5

Willie Mays Hayes x 8

THA-THANG:

Groundbreakers

7 ROUNDS:

  • 10 Merkins
  • 22 Ruck Single Arm CMU Row (11 each arm)
  • 11 CMU OHP
  • 10 CMU Squats
  • 6 CMU Reverse Lunges
  • 13 CMU Swings
  • Mosey to Rampart Sign

MARY:
3 minute Roulette Flutter kicks, Freddie Mercury’s, LBC’s

CIRCLE OF TRUST/BOM:

On March 10th, 2010 ISAF directs U.S. Forces, Afghanistan to develop a Cultural Support Team.

7 CST teams deploy to Afghanistan from 2011-2014

10/22/11: CST Ashley White killed in Kandahar Province while supporting 2/75th Ranger Regiment

10/6/13: CST Jennifer Moreno killed in Kandahar Province while supporting 3/75th Ranger Regiment

So as you think about sacrifice consider Romans 12:1

 

“I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service.”

How do we live as a sacrifice? 

 

“Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ This is the first and great commandment. And the second is like it: ‘You shall love your neighbor as yourself.’ On these two commandments hang all the Law and the Prophets.””

Matthew 22:37–40

MOLESKIN:
Welcomed our Project Brothers, Mathlete and Biohack for encouragement to attend Esape from Haw Ridge,

Huge welcome back to Foghorn Leghorn, and welcome FNG Shanghai Dave.
ANNOUNCEMENTS:
Escape from Haw Ridge, Hardship Hill, GoFund Me for AED, CPR training

Repetition makes perfect punishment

THE SCENE: Dang that was cold……
F3 WELCOME & DISCLAIMER

obligatory ✅
WARM-O-RAMA:
SSH – 15

merkin tempo – 5

SSH – 10

squat tempo – 5

SSH – 5

knoxville cherry picker – 5

SSH – 10

Willie Mays Hayes – 6

SSH – 15
THA-THANG:
Mosey to pavilion

  • 50 bench dips
  • 50 toe merkins
  • 40 bench dips
  • 40 toe merkins
  • 30 bench dips
  • 30 toe merkins
  • 20 bench dips
  • 20 toe merkins
  • 10 bench dips
  • 10 toe merkins

Mosey to bleachers

  • 50 Merkins
  • Box jump to top of bleachers, walk back down
  • 40 Merkins
  • Box jump to top of bleachers, walk back down
  • 30 Merkins
  • Box jump to top of bleachers, walk back down
  • 20 Merkins
  • Box jump to top of bleachers, walk back down
  • 10 Merkins
  • Box jump to top of bleachers, walk back down

Mosey to Dugout

  • 60 second wall sit
  • 60 second plank
  • 50 second wall sit
  • 50 second plank
  • 40 second wall sit
  • 40 second plank
  • 30 second wall sit
  • 60 second plank

Mosey to Rampart sign

Lot tracer for 10 spots

RTB

 

MARY:

SHOULDER BURN

  • LBAC
  • SEAL CLAPS
  • OHC
  • MOROCCAN NIGHT CLUB
  • CHATTANOOGA CHERRY PICKER
  • THERE MIGHT HAVE BEEN SOME MORE BUT WHO IS COUNTING

CIRCLE OF TRUST/BOM:

Husbands, love your wives, even as Christ also loved the church.”
Ephesians 5:25

What a golden example Christ gives to his disciples! Few masters could venture to say, “If you would practise my teaching, imitate my life;” but as the life of Jesus is the exact transcript of perfect virtue, he can point to himself as the paragon of holiness, as well as the teacher of it. The Christian should take nothing short of Christ for his model. Under no circumstances ought we to be content unless we reflect the grace which was in him. As a husband, the Christian is to look upon the portrait of Christ Jesus, and he is to paint according to that copy. The true Christian is to be such a husband as Christ was to his church. The love of a husband is special. The Lord Jesus cherishes for the church a peculiar affection, which is set upon her above the rest of mankind: “I pray for them, I pray not for the world.” The elect church is the favourite of heaven, the treasure of Christ, the crown of his head, the bracelet of his arm, the breastplate of his heart, the very centre and core of his love. A husband should love his wife with a constant love, for thus Jesus loves his church. He does not vary in his affection. He may change in his display of affection, but the affection itself is still the same. A husband should love his wife with an enduring love, for nothing “shall be able to separate us from the love of God, which is in Christ Jesus our Lord.” A true husband loves his wife with a hearty love, fervent and intense. It is not mere lip-service. Ah! beloved, what more could Christ have done in proof of his love than he has done? Jesus has a delighted love towards his spouse: He prizes her affection, and delights in her with sweet complacence. Believer, you wonder at Jesus’ love; you admire it–are you imitating it? In your domestic relationships is the rule and measure of your love–“even as Christ loved the church?”

-Charles Spurgeon

MOLESKIN:
Greg to have our brother Rocket join us today. Love it when PAX get out to visit with us.

dproud of the turnout for painting at Cardinals family’s new home. What a blessing it was to see the men of F3 Knoxville being the feet and hands of Christ serving others in need.
ANNOUNCEMENTS:
AED – GO FUND ME is live, for now we will plan on AOQ carrying this item when we get. Ride along will be promoted to admin of the gofundme account, along with Lucille and Bobbit also in the circle of accountability. We will continue to raise funds until we reach our goal and then Lucille will purchase.

CSAUP Escape from Haw Ridge 4/14 currently have one team of 4 from Rampart, all welcome.

RUCK- Many opportunities to ruck this week including Monday night, Tuesday am, Thursday am

Shield Lock Bravo tooling up  contact Piston if you want in

 

Bear Crawl to Glory

THE SCENE: Beautiful sonny day, no gloom to be found
F3 WELCOME & DISCLAIMER

Covered full disclaimer for FNG in attendance
WARM-O-RAMA:
SSH – 15, Tempo Merkins x 10, Tempo Squats x 10, LBACF, LBACR, Moroccan Night Club x 10

Chatty CP’s, Knox CP’s, Willie Mays Hayes, SSH x 15

THA-THANG:

Mosey with CMU to Amphitheater

Buy in:

Bear Crawl to the top of the Amphitheater

10 Burpees

Crawl Bear back down

Main Beat down was a ladder exercise

Do first exercise, bear crawl to the top level, then run around amphitheater back down. Do first exercise, bear crawl to second exercise, complete it, then bear crawl to the top and return. Continue this pattern for every step of the amphitheater returning to the stage after each round.

Exercises were as follows:

First step 25 CMU Curls

Second Step 10 Derkins

Third Step 25 Dips

Fourth step, take CMU with you on this step, 25 Clean and Press, leave CMU at the top

Fifth step100 Heavy Squats

Cash out – Bear crawl with CMU from the Amphitheater to the fort, yes up the hill all the way until we touch it.

Watch out for that sidewalk in the middle of the path, busted my CMU on it.

RTB

 

MARY:
None

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Busted CMU no burpees performed…… Also, Iron Chef in the house
ANNOUNCEMENTS:
Cardinal Widow painting opportunity 3/18

Escape from Haw Ridge 4/14

Hardship Hill on the horizon, please join our team if you can. We have two open spots.