F3 Knoxville

Billy Boy Goes Back to School at Rampart

The Project

THE SCENE: A muggy 71 degrees. Too dang hot for a penguin to just be walking around here!

F3 WELCOME & DISCLAIMER: Dutifully executed…twice!

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers ® x5 (Are ground cherries a thing?)
  • Willie Mays Hayes x8
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Night Clubs x10
  • Chatty Cherry Pickers ® x10
  • SSH x15

THA-THANG:
PAX performed a Billy Madison routine. The goal was to get Billy all the way through high school graduation. To complete first grade, pax performed 12 reps of exercise 1 and moseyed a lap around the parking lot. For second grade, PAX completed 12 reps of exercise 1 and exercise 2 then took a lap. Grade three, exercises 1, 2, and 3 twelve times each, lap, and so on. Exercises were as follows. PAX ALMOST completed the 12th grade, thus Billy can still claim to be the “smartest man alive!” …and we cannot. …yet.

    1. OH Claps (Slap Hands!)
    2. SSH
    3. Big Boys (“It was my shoe!” mmhmm!)
    4. Merkins
    5. Shoulder Taps
    6. Squats
    7. Toe Merkins
    8. Monkey Humpers
    9. Heels to Heaven
    10. Dry Docks
    11. Flutter Kicks
    12. Burpees

YHC knows y’all enjoyed the soundtrack as much as he did. For all you Culture Club fans, etc., here it is.

  1. Old John Braddelum – Alan Mills (Personal fave when counting in cadence. Wow!)
  2. ABC – The Jackson 5
  3. The Stroke – Billy Squier (apparently about the music business and not…well…)
  4. Carry on Wayward Son – Kansas
  5. I’ll Tumble 4 Ya – Culture Club
  6. Jump Around – House of Pain (Clearly not edited. Pastor apologizes)
  7. Beat on the Brat – Ramones
  8. Renegade – Styx
  9. Rock ‘n’ Roll (Part 2) – Gary Glitter (Obviously from Happy Gilmore but we needed a break, right?)
  10. Tuesday’s Gone – Skynyrd (Also from HG but… just… it’s Skynyrd, ok?)

MARY:
No time for Mary. DON’T tell us our business, devil woman!

Name-O-Rama:

9 PAX including 2 FNGs at Rampart this morning! Welcome “Doppler” and “Rango”!

CIRCLE OF TRUST/BOM:

Reminder of our motto at Rampart: 1 Cor 16:13-14: “Be watchful, stand firm in the faith, act like men, be strong, do everything in love.”

1 Peter 5:8-11 reads, “Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9 Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings. And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 11 To him be the power for ever and ever. Amen.”

YHC has stopped praying that God would keep me from being tempted. After 40 years, YHC has realized, it’s not going to happen. “And lead us not into the time of trial” is a better translation of the Lord’s Prayer. Peter tells us that God doesn’t tempt us. We are tested. Temptation will always be there in one form or another. Even Jesus was actually tempted!

Instead, YHC has been praying for STRENGTH against temptation.

One practical thing YHC been learning is about will power. Will Power matters more than IQ. Willpower is a better predictor of success than intellegence. Some of you have seen the Marshmallow Test (see a version of it here: https://www.youtube.com/watch?v=Yo4WF3cSd9Q). The crazy fact is that these 15 minutes of discipline and willpower could predict kids’ future the next 15+ years. Kids with grit and will power perform better in life than kids that have a high IQ!

Here’s what we need to know about willpower: IT’S A MUSCLE – It gets tired. How do you hack your will power? Pre commit. Made decisions and act on them early to keep yourselves from having to make those decisions when you’re weak. Odysseus’ men plugged their ears and had them tie himself to the mast of the ship to avoid the song of the sirens and running the ship into the rocks.

This is the psychology of the HC (hard commit). When you make the decision the night before, you won’t be tempted to complain about a leg cramp and roll over the next morning when it’s time to get up. Make the decision when your willpower is strong to avoid the fartsack. This is true about many things. Examples are as follows:

Food – Precommit and eliminate prompts. YHC struggles with lunch. It’s a weakness. I now make it ahead of time including healthy snacks so that I don’t mess up.

  • TV – unplug it
  • Social Media – delete it and use browser
  • Impure thoughts – delete or remove whatever prompts them

Bottom Line: Be Alert to those temptations and weaknesses you have and make good decisions EARLY!

MOLESKIN:

  • Welcome FNGs Doppler (RESPECT!) and Rango!
  • YHC is proud of our FNGs for listening or …not listening… to the M about coming to this ridiculous morning beatdown. Looking forward to seeing you guys Wednesday!
  • YHC found himself downwind of Airborne who lived up to his name after a weeklong camping trip eating beanie weenies… Don’t be downwind of Airborne after a week-long camping trip eating beanie weenies.
  • 2DE was afraid to live up to his name and made a necessary and quick egress after the COT! Just go man!
  • “Slap hands!” – Wingman
  • YHC is downright impressed with whatever happened the week while gone. T-Claps to the High Impact Man, Skeletor for some stellar leadership in the AOQ’s absence.

ANNOUNCEMENTS:

  • VQ from Piston coming at you Wednesday! Truly excited to see what this HIM has for us! He’s been working hard these last couple of months. Be sure to HC and be there for your brother!
  • Convergence at JUCO on July 2!