F3 Knoxville

Category: Rampart

Basic Piston Gloom Sess

THE SCENE: 43 degrees at 5:15. Very little wind. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x of SSH, Willie Mays Hayes, Mountain Climbers, Tempo Merkins, Tempo Squats, LBAC forward and back, Moroccan Night Clubs, Hallelujahs, and finished with Knoxville Cherry Pickers and Projectovators
THA-THANG:
Mosey to amphitheater

  • 50-40-30-20-10 of
  • Merkins
  • Air Squats

Between each round do 5 box jumps and run around theatre (approximately 100 meters)

  • Each PAX completes 3 pull-ups while the others do backward lunges until all PAX complete.
  • Finish as a group with 5 reps of merkins, squats, jump and run at amphitheater

Mosey back to circle for Mary

MARY:
25x of fire hydrants (per side), Undertakers, leg raises, hand release merkins, wheel barrel merkins, and big boy sit-ups.
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Acts 20:24 reads, ““But I consider my life of no value to myself; my purpose is to finish my course and the ministry I received from the Lord Jesus, to testify to the gospel of God’s grace.”

So many times we strive to “find God’s will” which is good, but we miss the point of doing His purpose now…no matter how hard of a grind that may be. God put us where we are now for a reason. Do the hard things and fulfill your purpose in the here and now.

MOLESKIN:
Prayer requests for Lucille’s wife, Ride Along’s dad, Foghorn’s leg, and Cheeburger’s back. Praying for Bobbit and his safe travels. Praying for teachers and students the week before spring break. Praying for Wilbur’s wife and upcoming birth.
ANNOUNCEMENTS:
Cardinal’s Wife house project on March 18. Upcoming CSOPs at other AOs and Hardship Hill.

Spider-man 1

  • THE SCENE: warm 54 degrees
    F3 WELCOME & DISCLAIMER: Was given. 

WARM-O-RAMA:
Mosey to the picnic shelter, PAX did 20 forward little baby arm circle. Then 10 Chattanooga Cherry pickers. Them 20 front little baby arm circle,  and 10 front Chattanooga Cherry pickers.  Then 20 backwards little baby arm circle,  Phelps it out. Mosey to playground

3 rounds:

Pullups: 3,5,7.  15 dips, 15 big Boys.

THA-THANG:
2 rounds

  • 25 box jumps
  • 25 CMU swings
  • 10 spider-man merkins
  • 30 America hammer
  • 25 burpees
  • 25 big boys
  • 4 count 10 Freddie mercury
  • 25 CMU swings
  • Then rifle carry to the bleachers and did 5 dips to each step to the bottom  then bearcrawl up the Big hill× 2
  • Then farmer carry to picnic table to repeat spider man

MARY:
Cupid shuffle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all have a song that hits our soul… like to share this song https://youtu.be/OkSCTxKNG5Q

MOLESKIN:
Remember that part of how We saturate the gospel is by meditating on spiritual songs
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Add to

THE SCENE: Drizzle and 51 with a cool breeze from the river.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Willie Mays Hays x 6; Tempo Squats x 10; Tempo Merkins x 6; LBAC x 10 (forward and backward); Seal Claps x 6; Overhead Claps X 10; Chattanooga Cherry Pickers x 6; Drummers x 10; Knoxville Cherry Pickers x 6

THA-THANG:
Workout is called “Add to” building on the base exercise.  As a group, do the following and build each round as time permits:

  • 10 Burpees (Run up the hill to the fort)
  • 20 Merkins; 10 Burpees (repeat run)
  • 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 40 Bench Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 60 LBCs; 50 Squats; 40 Dips; 30 Flutter kicks; 20 Merkins; 10 burpees (repeat run)
  • 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 burpees (repeat run)
  • 80 Monkey Humpers; 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutters; 20 Merkins; 10 burpees (repeat run)

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
2 Peter 1:5 – 8

But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, 6 to knowledge self-control, to self-control perseverance, to perseverance godliness, 7 to godliness brotherly kindness, and to brotherly kindness love. 8 For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ.

Just as adding exercises helps build your fitness, adding virtue, knowledge, self-control, perseverance, godliness, brotherly kindness, and love will help you be fruitful in your walk with Christ Jesus.

Peter also reminds us in 1:12-15:

12 For this reason I will not be negligent to remind you always of these things, though you know and are established in the present truth. 13 Yes, I think it is right, as long as I am in this tent, to stir you up by reminding you, 14 knowing that shortly I must put off my tent, just as our Lord Jesus Christ showed me. 15 Moreover I will be careful to ensure that you always have a reminder of these things after my decease.

Peter adds narrative to the imperative here.  He reminds them that he didn’t start out with all these things.  As a matter of fact, he reminds them of his death that Jesus himself told him he would face because he battled impulsiveness, racism, and narcissistic tendency.  If he can grow from those, we can grow from our baseline.
MOLESKIN:
Praying for continued healing from sickness and for Bobbit’s travel.
ANNOUNCEMENTS:
Painting at Cardinal’s M’s house on March 18th.  FBC Kingston to also assist with something in the yard or additional cleaning.  Claps for fitness test.

Working In & Working Out

THE SCENE: A long forgotten sultry 55.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • Knoxville Cherry Pickers x(I dunno…Just enjoy it)
  • Tempo Squats x10
  • Tempo Merks x10
  • Big Baby Arm Circles x10
  • LBAC x10
  • Reverse LBAC x10
  • Grady Corn x10
  • Chattanooga Pickers x10
  • SSH x10

Stretch ’em if ya got ’em!

Mosey to the platform.

THA-THANG:
This week is our schedule “Accelerate Your King: You vs. You Workout #2”. Some Rampart PAX took a shorter version of this test in August. Others are setting a baseline.

1. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.

2. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.

3. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles.

Slowzy to Pull Up Bars allllllllll the way to the other side of Rampart. YHC’s logistical error.

4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.

5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice. (Rampart. Always. Claps…Always.)

MARY:
No time for Mary.

CIRCLE OF TRUST/BOM:

Real Faith involves discipline. God’s Grace works best when we cooperate with it.

Paul had a profound mixture of ardent faith and hardened discipline.

  • “I thank God, through Jesus Christ my Lord.” (Rom 7)
  • “I know whom I have believed, and am convinced that he is able to guard what I have entrusted to him until that day.” (2 Tim 1)
  • “Salvation by faith alone so that no one can boast” (Eph 2)

Also said…

  • “But I discipline my body and bring it into subjection” (1 Cor 9)
  • “They, that are Christ’s, have crucified the flesh with its affections and lusts.” (Gal 5)
  • “So I fight, not as one who beats the air.” (1 Cor 9 again)

Paul put a lot of faith on God’s work and was a very disciplined.

Philippians 2:12-13
“Therefore, my dear friends, as you have always obeyed—not only in my presence, but now much more in my absence—continue to work out your salvation with fear and trembling, for it is God who works in you to will and to act in order to fulfill his good purpose.”

Work In – God is working on the stuff you can’t see
Work Out – You’re responsible for the stuff you CAN see

1. Does your faith lack discipline?
Are you pinning it all on God for your growth?
Are you waiting to be inspired?
We have to put our desires into submission.

2. Does your discipline lack faith? (This might be a lot of us)
Two separate compartments
Or we get the idea that this earns God’s grace somehow.
Are you extra hard on yourself?
Are you beginning in your relationship with the Lord?
We’ll eventually run out of steam if we’re on our own.
Are you partnering with/cooperating with God’s grace in your life?

YHC’s guess is that we have a hard time reconciling the two.

MOLESKIN:

YHC is PUMPED for the progress PAX have shown today. Everyone pushed hard. Everyone surpassed limits. Well done, HIMs.

Prayers for Lucille’s M, Binks house hunting, Wingman’s 2.0, Skeletor’s friend, and Feeny’s church. Praise for Ridealong’s M doing better.

ANNOUNCEMENTS:

  • Painting for Cardinal’s M on March 16. See Slack for details and sing up.
  • 2nd F opportunity at Top Golf on Monday evening. See Slack for details.
  • Piston on Q Saturday. Skewer on Monday.

Tour de Rampart

THE SCENE: Very nice, very nice indeed
F3 WELCOME & DISCLAIMER

Yeppers
WARM-O-RAMA:

  • Projectivators x 10
  • windmills x 10
  • knoxville cherry picker x 10
  • willie mays Hayes x 10
  • inchworm down and up x 5
    THA-THANG:
    Begin a tour of Rampart, multiple tour stops with punishment around every corner
  • Parking spot outline from last car to the FSWP sign
  • Mosey to dugout, wall sit until we break, then 25 squats,
  • Inverted wall stand 30 seconds,
  • Mosey to playground, 11’s, Big boys and Merkins
  • Mosey to opposite side of the track 50 LBC’s
  • Mosey down the trail, sprint up the big hill, hold for 6
  • Mosey to pull up bar, hold Al Gore while we rotate through each person does max pull up’s once everyone has done their max
  • mosey by auditorium, then RTB

MARY:
No time 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

3 John
“The Elder, To the beloved Gaius, whom I love in truth: Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers. For I rejoiced greatly when brethren came and testified of the truth that is in you, just as you walk in the truth. I have no greater joy than to hear that my children walk in truth. Beloved, you do faithfully whatever you do for the brethren and for strangers, who have borne witness of your love before the church. If you send them forward on their journey in a manner worthy of God, you will do well, because they went forth for His name’s sake, taking nothing from the Gentiles. We therefore ought to receive such, that we may become fellow workers for the truth. I wrote to the church, but Diotrephes, who loves to have the preeminence among them, does not receive us. Therefore, if I come, I will call to mind his deeds which he does, prating against us with malicious words. And not content with that, he himself does not receive the brethren, and forbids those who wish to, putting them out of the church. Beloved, do not imitate what is evil, but what is good. He who does good is of God, but he who does evil has not seen God. Demetrius has a good testimony from all, and from the truth itself. And we also bear witness, and you know that our testimony is true. I had many things to write, but I do not wish to write to you with pen and ink; but I hope to see you shortly, and we shall speak face to face. Peace to you. Our friends greet you. Greet the friends by name.”
‭‭
MOLESKIN:
One word….. Moist. Thanks Airborne.
ANNOUNCEMENTS:
CPR training tomorrow. Meet at Rampart at 5:30 to head to park west for a 6:30 start

ICE dog tags in

Painting for Cardinals widow 3/18, signup in Slack

Tuesday OTB GROWRUCK Prep begins on 2/28

Every Monday night from Tonka’s house, 10 mile ruck, try to get in at minimum one per month