F3 Knoxville

Author: Wingman

Rampart ’23 January/July Metric

THE SCENE: THICK & GLOOMY
F3 WELCOME & DISCLAIMER As always. 
WARM-O-RAMA:

  • 15-SSH
  • 10-Tempo Merkins
  • 10-Mtn. Climbers
  • 10-Tempo Squats
  • 10-LBAC Forewards + Backwards
  • 10-Morroccan Night Club
  • 10-Bobbit Pickers
  • 10-Knox. Cherry Pickers
  • 10-Willie Mays Hayes
  • 10-SSH
    THA-THANG:

July Metric from January

150 Curls; 125 Heavy Squats, 100 OHP, 75 CMU Swings, 50 Thrusters, and 25 Blockees. Do 25 reps, run 25 yards, preform 2 burpees and return, Rinse and repeat keeping up with your rep count.

MARY:
Short mary for time
COUNT-OFF & NAME-O-RAMA
4 HIMS Crushed last years scores!!
CIRCLE OF TRUST/BOM:
In January Skeletor challenged us to examine our faith and relationship with God. Today I asked the group if we have grown spiritually as we have physically and challenge us to examine ourselves as we continue our day, our relationships, if we are shining through our life more than the lord.
MOLESKIN:

ANNOUNCEMENTS:
T-Claps to the gentlemen on their progress. Welcome Airborne as Ramparts 2nd F Q. Patch ruck coming up on Saturday in downtown Harriman.

Blackjack Pick-it-yourself

THE SCENE: Cool but Sticky Gloom
F3 WELCOME & DISCLAIMER Yepperdoodle
WARM-O-RAMA:
10 SSH, 10 Tempo Squats, 8 Willie mays haze, 5 knoxville cherry picckers, 10 tempo merkins, 10 second side plank stretch, 10 SSH
THA-THANG:
Mosey to the track for blackjack. Pax and House pick exercise. Winner of each hand gets their workout preformed with card count being rep count.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Fantastic 5!!!

CIRCLE OF TRUST/BOM:
The lord lives within all of us. People in our lives and people we interact with should be able to see his light through us. There should be no question that the lord is in us. As HIMS it is our responsibility to reflect that light into the world around us.
MOLESKIN:
Pray for DR, DL. Praise for Outnumbered and Foghorn knee. Prayers for Outnumbered and Lucille hips.
ANNOUNCEMENTS:
Convergence Saturday @ Shamrock. Meet @ Rampart at 5 to clown car over for pre-ruck/run. F3 in the nude coming up. Wingam announced as Rampart AO 1st FQ.

Wingam Rainy Bday Q

THE SCENE: Stormy Morning
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:
15 SSH, 10 Tempo Squats, 10 tempo merkins, 15 mtn climbers, 10 lbac foreward and backwards, 10 overhead claps, 10 SSH
THA-THANG:

4 Rounds, 4 workouts, Heads we did the light version tails was heavy version

ROUND 1

Merkins-Derkins, Big Boys-Heavy Big Boys, Squats, Heavy Squats, Toe Merkins-Twinkle Toes

ROUND 2

Curls-Bent Over Rows, Dips-Tricep Extensions, American Hammers-Heavy Hammers, Squat Jump-Thrusters

ROUND 3

Diamond Merkins-Stand Up Rows, Freddy Mercury-Heavy Freddy, Monkey Humpers-Monkey Humping Goblet Squats, Pickle Pointers-Heacy Pickles

ROUND 4

Burpee-Blockee, Lunges-Heacy Lunges, SSH-Hold your block Hops, Dips-Heavy Dips

COUNT-OFF & NAME-O-RAMA
Lonely 4
CIRCLE OF TRUST/BOM:
Be thankful for your problems and be considerate of everyone around because everyone is going through stuff.

ANNOUNCEMENTS:
Convergence coming up July 8 @ Shamrock, F3 in the nude coming up.

Thievery is the sincerest form of flattery

THE SCENE: 60 Degrees with a thick layer of humidity
F3 WELCOME & DISCLAIMER Yeppers
WARM-O-RAMA:
15 SSH; 10 Tennessee Rocking Chair, 10 Tempo Squat, 5 Side Plank Stretch, 10 Tempo Merkins; 10 LBAC Foreward, 10 seal claps, 10 Hallelujahs, 10 Bobbit Cherry Pickers, 10 LBAC Reverse
THA-THANG:

*STOLEN FROM ROCKET @ THE PROJECT*

Memory Card Game. Q placed two sets of cards arranged in a 5×4 square. Each Card has a workout designed. PAX split into teams and played the memory card game. If they flip over two cards that match they preform the exercise then run to the end of the lot and remove those from the board. If they don’t match then they preform both exercises, run to the end of the lot. Flip them over and try again.
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 Lovely PAX
CIRCLE OF TRUST/BOM:
Reading a book called “Comfort in Crisis”. Talks about how the body and spirit improve by doing really hard challenging physical tasks. Made me wonder if the same benefit could come from doing the difficult things spiritually. Praying when you seem way to busy, bringing the lord up to someone who doesn’t want to hear it, showing grace to someone you really don’t necessarily like. 

MOLESKIN:
Prayers for Travelers, injuries, & VBS/Bible Schools
ANNOUNCEMENTS:
Volunteer Workday @ Asylum this Sat.; Dragon Boat Races for KARM with FIA on June 17th; Convergence July 8th @ Shamrock; July 29th F3 in the NUDE!!; Taco Ruck @ Rampart this Saturday starting @ 5:30

Just try and bounce your butt!

THE SCENE:  36 Degrees, to cold for all these warm days we’ve had!!
F3 WELCOME & DISCLAIMER Yuuuuuuuuup
WARM-O-RAMA:
10 SSH, 5 Tempo Merkins, 10 Mtn. Climbers, 5 Willie Mayes Hayes, 10 LBAC Foreward & Backwards, 11 Morroccan Night Clubs,  12 Hallelujahs, 5 Tempo Squats, 5 Knoxville Cherry  Pickers
THA-THANG:
Mosey to the Ampitheater

7s- Derkins; 2ct. Lunges

11s- Dips; Squats. Box jumps up the ampitheater

21s-Monkey Humpers; Toe Merkins

“Just bounce your butt if you can!”

 

MARY:
Noooooooope
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
1 Peter 3:13-15

“Who is going to harm you if you are eager to do good? But even if you should suffer for what is right, you are blessed. Do not fear what they fear; do not be frightened. But in your hearts set apart Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”

Be the light of Christ to the world and people around you. Regardless of situation and bad attitude. We have the promise of the eternal promised land.

MOLESKIN:
Praise for Feenys girls bloodwork; prayers for good news from Fridge’s Ms ultrasound, thoughts and prayers for Nashville.
ANNOUNCEMENTS:
Ruck in the morning. Escape from Haw Ridge coming up. Piston working on building Bravo Shieldlock