F3 Knoxville

Author: Wingman

No Mercy from Wingman

THE SCENE: Fuh-Reezing 25 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 LBAC Foreware, 20 LBAC Backward, 10 Seal Claps, 10 Hallelujahs, 10 Chatt. Cherry Pickers 10 Merkins, 5 Knox. Cherry Pickers, 5 Willie Mays Hayes, 10 SSH STRETCH

THA-THANG:
Mosey to halfway up track. For track day were doing a “No Mercy Mile”

Jog to 1st turn, bear crawl to 2nd turn, jog halfway up the straight stretch. 25 merkins. Jog to 3rd turn, lunge to 4th turn. Jog to starting point for 25 squats. R+R 3 more times for a total of 1 mile, 100 merkins and 100 squats.

COUNT-OFF & NAME-O-RAMA
11 of the best HIMS I know!!
CIRCLE OF TRUST/BOM:
Everyone needs rest. Usually we interpret rest as physical. But a lot of times we don’t take time to rest Spiritually. Spiritual rest must be intentionally taken. No one, has ever “accidentally” rested. We  need to intentionally spend time in God’s word. Spend time in prayer, fasting if need be in order to grow in your relationship with God to be spiritually fulfilled. We get busy with work, school and other things in our life that we sometimes put things on the back burner and get caught up in everything that we get exhausted, and can’t seem to rest enough to get back into the groove, when what we really need is spiritual rest.
ANNOUNCEMENTS:
Flag will be handed off to Skeletor at Hardship Hill. Need to get a team together for Hardship Hill coming up. Rampart shield locks are in the making.

Happy Birthday Babe Ruth!!

THE SCENE: Very satisfying clear 39 degrees
F3 WELCOME & DISCLAIMER Absolutely!
WARM-O-RAMA:

  • 12 SSH
  • 8 Tempo Merkins
  • 12 LBC
  • 8 Tempo Squats
  • 12 Willie Mays Hayes
  • 8 Hallelujah
  • 12 Morroccan Night Clubs
  • 8 LBAC Foreward & Backward
  • 12 Chattanooga Cherry Pickers
  • 8 Knoxville Cherry Pickers

THA-THANG:

Babe Ruth turns 128 Today, so in honor we played ourselves a little game of F3ball!!

PAX split into 2 teams. Team 1 headed for the home plate, Team 2 headed to the pitchers mound. Man v Man. PAX from team 1 would run the bases and do the designated workouts at each base then run home to try and score. Meanwhile PAX from team one has a list of similar workouts to complete. If PAX from team 1 makes it home before Pax from Team 2 then they score. If PAX 2 competes the workout first then your out. 3 outs then we flapjack.

BASE Exercises

  • 1st Inning-10 Merkins, 20 Shoulder Taps (2-Count), 30 Curls
  • 2nd Inning-10 Iron Mikes, 20 Monkey Humpers, 30 Heavy Squats

Pitchers Mound Exercises

  • 1st Inning- 15 Merkins, 25 Shoulder Taps, 35 Curls, 5 Burpees
  • 2nd Inning, 15 Iron Mikes, 25 Monkey Humpers, 35 Heavy Squats, 5 Blockees

MARY:
COUNT-OFF & NAME-O-RAMA
Dirty Dozen Including Iron CHef!

CIRCLE OF TRUST/BOM:
Has it ever occurred to you, that nothing occurs to God? Nothing takes God by surprise. No matter what happens or is happening in your life, it is not new to God. Sometimes trusting is hard. Sometimes it is a blind leap of faith. We aren’t meant to know everything. We aren’t meant to know why God does what he does. Sometimes he may be using you for someone else. Sometimes god may take something from you, to give you something better. and sometimes, we may never know why God does what he does. But it is our job as believer to know and trust in the lord. No matter how rough the waters get, and how dark the night may become. God is holding a light and he is going to take care of us.
MOLESKIN:
Prayers for our travelers, our sick and shut in list, Wilbur and his M & 2.0
ANNOUNCEMENTS:
GO30 going strong get in there.

Hardship Hill coming up, Rampart team has 2 spots left, so get signed up.

Mens retreat mentioned in Kickflips newsletter.

Frosty The Swoleman

THE SCENE: Gloomy and Cold 31 Degrees.
F3 WELCOME & DISCLAIMER YUUUUUUUUUP
WARM-O-RAMA:
20 SSH, 10 Tempo Merkins, 10 Mtn. Climbers, 10 Tempo Squats, 10 Toe Merkins, 10 LBAC Foreward, 10 Hallelujah, 10 Morrocan Nightclubs, 10 Chatt. Cherry Pickers, 10 LBAC Backwards

THA-THANG:

PAX Divided into 3 groups of 2. Pax then completed a chosen exercise off the provided table that corrresponded with a Snowman part, then One Pax ran to their paper and drew that part of the snowman, until Snowmen were complete.

MARY:
Snowmen took up all our time.
COUNT-OFF & NAME-O-RAMA
6 Frosty Pax
CIRCLE OF TRUST/BOM:
Reflecting to the story of Mary, and Joseph. Focusing on the fear they mustve had, when they were met by the angel to discuss the plan that God had for them. Sometimes, we think that God is supposed to take our fear away, when sometimes he could be using that fear to call you. Faith is like a bridge. Sometimes it can be windy when your walking across, but the reward on the other side is so worth it.
MOLESKIN:
TAPS for Feeny’s cousin in Law, Spielbergs Wife and all our DL, DR, and Boiz we aint seen in a while.
ANNOUNCEMENTS:
Project’s Christmas Party this Saturday in Oak Ridge

Saturday Clffhanger

THE SCENE: Wet but tolerable 57 Degrees
F3 WELCOME & DISCLAIMER Yuuuuuuuuuuuup
WARM-O-RAMA:
15 SSH

10 Tempo Merkins

10 Mountain Climbers

10 Tempo Squats

10 Windmills

10 LBAC foreward 10 Backward

10 Grady Corn

10 Chattanooga Cherry Pickers

5 Knoxville Cherry  Pickers

THA-THANG:
Begin with Mosey to the playground. PAX Split in teams of 3. 1 PAX hold pull up position or bat hang, while PAX 2 runs a lap around the parking lot while PAX 3 screams words of encouragement and recovers. Rinse and Repeat until everyone gets a chance. Mosey to stadium seats.

A.L.A.R.M. Workout

Round 1

  • 50-Incline Merkins
  • 50 Box Jumps or step ups
  • 150 Starfish Crunches
  • Bear Crawl to the pavillion
  • 200 Mtn. Climbers

ROUND 2

  • 50 Dips
  • 100 Squats
  • 75 Pickle Pointers-75 Pickle Pounders

COUNT-OFF & NAME-O-RAMA
6 HIM’s in the early morning light!!!
CIRCLE OF TRUST/BOM:
Thinking back to Paul in the book of Philippians. Being imprisoned facing possible death, he was so thankful for his brethren in Phillipi that he writes a letter of joy to them. So as we get closer to the hectic holidays, remember to take inventory of all the people in your life and let them know how thankful you are for them.
MOLESKIN:
Wingmans Daughter with unknown illness, Spielberg’s parents traveling, Route 44, his M and upcoming birth of 2.0!! DL and DR members.
ANNOUNCEMENTS:
GO30 still going strong, don’t hesitate to join!!!!! Messsage wingman to get involved.

Need candy for Christmas parade. Parade is on Nov. 28th at 7:00 P.M. theme is HO HO Hoedown Christmas so be thinking of ideas.

Hardship Hill Signups are open so get your team and get ready!! Details to come on building obstacles and such.

 

Mini Care Bear Squares

THE SCENE: A fantastic 58 degrees
F3 WELCOME & DISCLAIMER-Yeperdoo
WARM-O-RAMA:
10-SSH

9-Windmills

5-Tempo Merkins

10-Tempo Squats

10-LBAC Foreward, 10-Backwards

10-Morrocan Nightclubs

20-Chattanooga Cherry Pickers
THA-THANG:

Gave the Men of the Fort a taste of IPC so we can do it together Next Year!!

Made a Square with cones set 50 ft. apart

25 squats, Bear crawl to next cone; 25 Merkins Left bear crawl. 25 Big Boys, Crawl Bear to 25 Burpees on the first round, then reduced to 10 on next 2 rounds; right bear crawl back to start.

Mosey to sign and back for a quick breather

WHEELBARROW RACES; Pax partnered up and wheelbarrowed to first set of cones. Pax 1 did 10 derkins while still being held up. Wheelbarrow to the next set of cones and Pax 2 did 10 heavy squats, while still holding up Pax 1; flapjack on the way back. (We had an uneven number so 1 PAX bearcrawled, did 10 Merkins, then 10 Monkey Humpers.

MARY:
Traded Mary in for her buff cousin Sherry. 7 Minutes of shoulder burn exercises Dealers choice for a minute each.
COUNT-OFF & NAME-O-RAMA
7 Grizzly Men of the Fort!!
CIRCLE OF TRUST/BOM:
Matthew 11:28-30 “Come to me, all who labor and are heavy laden, and i will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.”

We torment ourselves so much with worrying, worrying about yesterday, today and tomorrow. Things that may never happen, and a lot of times don’t. Times when we ignore God the most when we should be trusting him the most. His son has already died on the cross for our burdens. He has already carried the weight of yesterday and tomorrow. So pray and have faith in the lord and lay it all at his feet and take the weight off. Why worry about tomorrow when you can stop and enjoy today!

MOLESKIN:
TAPS for Olive Oyl travelling today, Foghorn Leghorn with his knee, Curious George who will be leaving us in a month. The church as they go through this difficult season. And all our other guys on the DL and DR, WE MISS YALL!!!
ANNOUNCEMENTS:
Still collecting men’s clothing through the end of the year so go through those closets boys!!

BROLYMPICS!! Nov. 5th @ Asylum. Love to see a great Rampart representation there so hit that sign up sheet!!

Check Mail for Shirts!

Piston is on Q for Saturday SYITG!!