F3 Knoxville

Category: Rampart

Ladder Drills & Attention to Details

THE SCENE: 48 degrees with a mysterious mist that made for the gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Professionally professed in a manner most unprofessional.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherries Picked x5
  • Willy Mayes Hays x6
  • Tennessee Rocking Chair x10
  • Tempo Squats x10
  • Tempo Merks x10
  • LBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10
  • Chatty Pickers x10
  • Hold Samson until QIC gets tired (which was not long)
  • Michael Phelps
  • Stretch ’em If Ya Got ’em (OYO)

THA-THANG:
PAX performed ladder exercises which went as follows: station 1 & 2, mosey back to 1; station 1, 2, & 3, mosey back to 1; station 1, 2, 3, & 4, mosey back to 1; station 1, 2, 3, 4, &5, mosey back to 1; station 1, 2, 3, 4, 5, & 6, mosey back to 1. Exercises were as follows…

  • 10 Burpees
  • 20 BBS
  • 30 Merkins
  • 40 Squats
  • 50 Flutter Kicks (Double Count)
  • 60 Toe Merkins

PAX went back to pick up the 6.

RTB. 10 Count.

Mosey to the fort for Mary.

MARY:

  • LBCs x15 IC
  • Tempo Merkins x10 IC
  • Tempo Squats x10 IC
  • Freddie Mercury x15 IC
  • 30 Second Plank
  • High Knees x10 IC …sort of. 🙂

CIRCLE OF TRUST/BOM:

YHC has been sensing the Lord pressing on something lately. YHC can be more of a big picture thinker than  details guy. YHC tended to be more of a project starter…not really a huge finisher when younger. ADD can cause YHC to easily move on to other things, especially if there is more energy behind it. To get around this, YHC will often keep details people around to help with this shortfall.

“Attention to Details” can be a challenge.

Admiral William McRaven, former US Navy SEAL, gave a graduation speech at University of Texas. Point one: Make Your Bed. He eventually wrote a book outlining the 10 principles he gave in his speech (see a video of it here). He says in his book, “Sometimes the simple act of making your bed can give you the lift you need to start your day and provide you with the satisfaction to end it right. If you want to change your life and maybe the world—start off by making your bed!”

John Wooden, the legendary UCLA basketball coach, wouldn’t let his players hit the court until they put their socks on right. These were the best recruited players in the country and he was teaching them to put their SOCKS on! “Championships are built on a solid foundation. And there’s nothing more fundamental for a basketball player than putting on your socks right. If you can’t slow down long enough to do that right, you’re in trouble.” Coach Wooden won 9 Championships over the span of 10 years. Seven of them were consecutive. Three of those seasons were completely undefeated. Ok! Socks it is!

Kobe Bryant was often caught putting in extra practice. What was he practicing? Elementary ball-handling skills. The kind you teach kids! He did this for hours! Why would a pro spend time on such fundamentals?
That’s where Championships are won.

Men, we need to take care of the fundamentals; in marriage, in fatherhood, at work, out in the gloom. That’s where real growth happens.

Luke 16:10 Jesus says,

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

We have a tendency to say it doesn’t matter. The saying, “Don’t sweat the small stuff…and it’s all small stuff” may not be helpful. Sweat the small stuff and I bet you can handle the big stuff much better. It might be he difference between getting better and being stagnant.

MOLESKIN:

Prayers for Olive Oil, Foghorn, Sickness, Pax Traveling, and surgery for Spielberg’s M coming up.

ANNOUNCEMENTS:
Parade is happening tonight! Meet at Rampart at 5:30!
Christmas Party on Dec 3. See slack for details!
Go30 starts another round! See Wingman for details!

Extreme Dora with a sled

THE SCENE: Light wind with a temp around 38.  Sunrise coming up over the lake.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Holding ALGORE, did disclaimer.  Warmup included SSH, halleluiahs, mountain climbers, LBAC forward, tempo squats, LBAC backwards, Willie Mays Hays, tempo merkins, toe merkins, Knoxville cherry pickers, Chattanooga cherry pickers, Sampsons
THA-THANG:
Mosey approximately 100 meters.  While one HIM is pushing a sled (80lbs) 100 yards, the other HIMS do the exercises the Q calls.  Every HIM had a CMU.

Exercises called:

  • Goblet Squats with CMU
  • Push Press with CMU
  • Thursters with CMU
  • Curls with CMU

After a run to the fort, added another 45lbs to the sled.

  • Bent over rows with CMU
  • Burpees (no CMU)
  • Little Baby Crunches with CMU

After completed exercises, Q added 2 CMUs to sled and the HIMS encouraged the Q for the entire 200 meters.

Mosey to circle (100 meters)

MARY:
30 second plank hold.
COUNT-OFF & NAME-O-RAMA
9 HIMS including a FNG now named Iron Chef.
CIRCLE OF TRUST/BOM:
Psalm 98:  HOPE.

We have a need for hope, a giver of hope, a gift of hope and the response to hope.

MOLESKIN:
Curious George heads out to the Marines on December 8th.  Prayed for him specifically.
ANNOUNCEMENTS:
Be at #rampart at 5:15am Monday for a beatdown and 5:30pm for the Kingston Christmas Parade.

Gobbler Challenge

THE SCENE:

A beautiful, brisk, clear morning. Great day in the gloom

F3 WELCOME & DISCLAIMER

Yeppers!

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Gobbler challenge modified to 45 minutes to fit into normal timeframe

45 minute AMRAP 

EXERCISES:

10 T-Merkins

20 Body weight squats

30 Rowers

40 Over Head Press

50 CMU Swings

60 Flutter kicks CMU overhead

70 CMU Rows

80 Lunges

90 Crunches

1 Mosey to sign and back

Scoring: Each completed exercise = 50 points

Example, PAX completes 2 full rounds, and gets through 50 CMU swings, score = 1250

Record your own score on your sheet, turn in to Skeletor.

MARY:
CMU carry to flag
COUNT-OFF & NAME-O-RAMA
Airborne, Angel Soft, Binks, Bobbitt, Feeny, Piston, Skeletor, Spielberg, Stetson, Super Soaker, Wingman
CIRCLE OF TRUST/BOM:

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬‬

Thankfulness is abnormal for the unbeliever, but normal for the believer. A heart void of God’s grace is incapable of consistently initiating gratitude, but a heart governed by grace can’t hold back a thankful expression. It erupts in public worship and praise to God. It naturally flows from joyful lips in private prayers. Like a small child ecstatic over the gift of a new doll or toy truck, so those who have received the gift of salvation are exuberant over their abundant life in Christ.

Indeed, grace is the gift of God that keeps on giving. Not only are we its recipient at conversion, but His grace continues to infuse our faith day by day, until that day we appear with Him. Yes, gratitude keeps our attitude focused on the Lord’s goodness. He is still good when others are bad. He is still good when we are sad. He is still good when we are mad. He is still good when we doubt. He is still good when we struggle. So, we remain thankful regardless of our situation.

There are obstacles to exercising God’s will of thanksgiving in all circumstances. A wounded heart can’t see beyond its own hurt and anger. There is no gratitude, only disappointment with God and people. Why would my Savior allow me to be hurt? The heart of Jesus hurts when we hurt. His Spirit enters into our pain with comfort and compassion. Our pain is not an excuse to pout, but to pour out our emotions to the Healer of our heart. Gratefulness is God’s antibiotic.

What can you turn over to Jesus for Him to handle? A relationship? A health issue? Pain in your past? Lay it down at the foot of the cross and allow God to do His work of grace. Maybe begin to journal the blessings of God. Thank Him for your joy in Jesus Christ. Thank Him for the air you breathe, the water you drink, and the food you eat. Thank Him for physical shelter from the elements and spiritual shelter from the enemy. God’s will for you is to be grateful. Your thanksgiving inspires others to be thankful!

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬

Daily devotion from Boyd Baileys “Week of Thanksgiving”

MOLESKIN:
Welcome FNG Supersoaker, Skeletor’s 2.0.
Super proud of these PAX. Thanksgiving is our way of life. I am thankful for the men that F3 has brought into my life.
ANNOUNCEMENTS:
Upcoming Christmas parade, meet at Rampart at 5:30-6:00 on 11/28 to prepare the float.

F3 Christmas party at butterknifes home

Go30 reboot coming up on 12/1

There was more, can’t remember.

Simply Thankful

THE SCENE: A cool 28 degrees but thankfully the wind was not blowing.
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
12 Count Cadence of:

SSH, Mountain Climbers, Squats, Merkins, Toe Merkins, Arm Circles, Hallelujahs, Willie Mays Hays, Chattanooga and Knoxville Cherry Pickers

THA-THANG:
Part 1:

  • 1-2-3-4-5-6-7-8-9-10 Burpees and 2-4-6-8-10-12-14-16-18-20 Board Jumps

Part 2:

  • Run “approximately” 100 meters
  • 12 Merkins
  • Run “approximately” 100 meters
  • 24 Lunges
  • Run “approximately” 100 meters
  • 48 Air Squats
  • Run “approximately” 100 meters
  • 96 SSH

MARY:
Shoulder Mary:

1 Minute Each of:

  • Chattanooga Cherry Pickers
  • Moroccan Night Clubs
  • Forward LB Arm Circles
  • Hallelujahs
  • Backward LB Arm Circles
  • Knives and Sampson

Ab Mary:

25 Big Boy Sit Up

1 Minute Plank

30 Second Per side Side Plank

1 Minute Flutter Kicks
COUNT-OFF & NAME-O-RAMA
8 HIMS including 2 FNGs
CIRCLE OF TRUST/BOM:
Being thankful is a simple way to be in God’s will according to 1 Thessalonians 5:18 “give thanks in everything; for this is God’s will for you in Christ Jesus”.
MOLESKIN:
Much like the hard thing of finding God’s will or purpose for our lives, it’s simple small things like being thankful that can have the most impact.  Stacking small, impactful things make a big difference in helping us find our purpose.
ANNOUNCEMENTS:
Remember to bring money or candy on Monday.  Kingston Christmas parade on Monday, November 28.  Hardship Hill is coming.  Assistance needed.

Billy Madison II: Hope in Tough Times

THE SCENE: Bone-chill cold. Hope you brought your layers!

F3 WELCOME & DISCLAIMER: With deference.

WARM-O-RAMA:

  • Parking Lot Lap to stop shivering.
  • SSH (x15)
  • Abe Vigoda (x6)
  • Knox Cherry Pickers (x5)
  • Tennessee Rocking Chairs (x5)
  • Tempo Merks (x10)
  • Tempo Squats (x10)
  • LBAC (x10)
  • RLBAC (x10)
  • Seal Claps (x10)
  • OH Claps (x10)
  • Moroccan Night Clubs (x10)
  • Chatty Cherry Pickers (x10)
  • SSH (x10)

THA-THANG:
This was the return of Billy Madison. Billy goes back to back to school because we failed to graduate the first time many moons ago. Pax did 12 reps of each of the following exercise followed by a lap. After each lap, pax did first exercise and the next exercise, etc, etc. So first grade is exercise 1, 12 reps each. Second grade is exercise 1 and 2 (still 12 reps each). Third grade is 1, 2, and 3…etc., etc.,

  1. OH Claps (x12)
  2. SSH (x12)
  3. Big Boys (x12)
  4. Merkins (x12)
  5. Shoulder Taps (x12)
  6. Squats (x12)
  7. Toe Merkins (x12)
  8. Monkey Humpers (x12)
  9. Heels to Heaven (x12)
  10. Dry Docks (x12)
  11. Flutter Kicks (x12)
  12. Burpees (x12)

All pax graduated. Some got college credit …that probably wouldn’t transfer to a University so don’t get excited about it.

MARY:
No time. Sorry, Mary.

CIRCLE OF TRUST/BOM:

YHC is realizing, the older you get, the more responsibility and the higher stakes. Leaders MUST have perspective in tough times. Therefore, one must know where hope comes from and how to develop it.

The Apostle Paul gives us some wisdom in Romans 5:1-5. First, his statement on hope is sandwiched between two concrete assurances for hope; peace with God through Christ and our experience of love in our hearts through the Spirit of God. The meat in the middle of the sandwich help us to see how to develop hope. Check it…

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we boast in the hope of the glory of God. Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

Abigail Adams once said in a letter to then president, John Quincy Adams… “It is not the still calm of life, or the repose (tranquility) of a pacific (peaceful) station, that great characters are formed. The habits of a vigorous mind are formed in contending with difficulties. …Great necessities call out great virtues.”

Difficulties are opportunities to prove faithfulness and give hope for the ones we lead.

Often when difficulties arise, we find ourselves asking the questions, “Why me? Why us? or why now?”
We find ourselves wishing for another time when things were easier. A favorite quote from Winston Churchill expresses a sense of destiny and call a leader should sense in the face of trouble. He says…

“It may well be that the most glorious chapters of our history are yet to be written. Indeed the very problems and dangers that encompass us and our country ought to make English men and women of this generation glad to be here at such a time. We ought to rejoice at the responsibilities with which destiny has honored us and be proud that we are the guardians of our country in an age when her life is at stake.”

MOLESKIN: Congratulations to Feeny for graduating at the same time as the Q this morning. Lots of hard work is quite obvious in your progress, brother!

ANNOUNCEMENTS:
Kingston Parade on Monday, November 28 at 7pm. F3 Knoxville will be working together to support 3 parades in the Knoxville area. Plan on contributing to trailer decoration when the time comes. It would be great for the Men of the Fort to attend other parades in Knox (including Oak Ridge) to support other AOs. Details to follow.