F3 Knoxville

Category: Rampart

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.

 

Wet and Wild 100yd Sandbag Smash

THE SCENE: what started off as humid and 65, quickly turned to a downpour. It was perfect.
F3 WELCOME & DISCLAIMER

Chiggedy check✅

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • LBAC -F
  • LBAC – B
  • Hallelujah’s
  • Knox Cherry picker
  • Meet up at Skeletor’s land shark for sandbag pickup

THA-THANG:

Pair up, pick a toy from the trunk and head to the soccer field to find cones setup 100 yards apart

Line toys up 10 yards apart on the goal line

Round 1

Station 1 60# sandbag throw

Take turns throwing the sandbag until we make 100 yards

Station 2 40# sandbag burpee toss

Take turns doing burpees and throwing the sandbag over your head until we make 100 yards

Station 3 40# sandbag snaps

Take turns at the center position snapping the sandbag to the next man until we make 100 yards

When all men make the 100 yards, mosey back to the start  line (100 yards away) and then Bernie back (another 100 yards) to your sandbag.

Since we had an odd number we had one man working through station number 3 alone.

Rinse and repeat until each man was able to complete the solo snap run on station 3  


All total, in the 35ish minutes we had we moved the sandbags up the field 5x, we  moseyed 5x and Bernied 5x for a grand total of 1500 yards gained  

Never made it to Round 2, which converted to a  relay style smash  

MARY:

Mosey back for COT

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pulled this from the F3 Bible devotion of the day.

Living Your Now With The Next World in Mind

If I find in myself desires which nothing in this world can satisfy, the only logical explanation is that I was made for another world. — C.S. Lewis

Believers in Jesus live on two planes of existence simultaneously. The truth is that we live in Christ… and we also live in Kingston, Rockwood, Harriman, Midway, or wherever. We are in Christ spiritually, and yet we are in our physical location, living our lives with work, family, and other commitments.

Consider Paul’s salutation in Colossians 1:1-2:

Paul, an apostle of Christ Jesus by the will of God, and Timothy our brother, to God’s  holy people in Colossae, the faithful brothers in Christ.

Notice the words near the end of this verse. IN Christ IN Colosse. He is saying that they are in Christ, but that they are also in Colossae. How can someone be in both places?

Think about what Paul wrote in another letter, 2 Corinthians 4:18:

So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

The words “temporary” and “eternal” are key here. The world we live in can be seen; it’s physical and visible, and we interact with it continuously. It’s also temporary. It’s here for a while, but then it will go.

Then there is the invisible world. It is Christ and all that comes with Him. He is our purpose for being, the reason we go about things in the physical world.

We like to compartmentalize and sort things. That’s why label makers and organizing software sell well. (Unfortunately, it’s also why Christians tend to think they can do church on Sundays, head to lunch, and that was their Jesus fix for the week!)

We can’t compartmentalize the eternal and the temporary. The two are interchangeable for believers. We live in both right now!  And if we’re paying attention to the eternal, our temporary life will show it.

MOLESKIN:
Proud of these men for not bucking when it began to rain and I said push through, not a single complaint. We got wet and worked hard, it was worth every minute.
ANNOUNCEMENTS:
Clothes drive for patients leaving hospital. Abscess is our go to for donations.

Kingston parade, collect candy

Bro-lympics plug – Ot was a great experience, and we all need to be at the next CSAUP

Faces of Death

THE SCENE: Clear and cool around 43 degrees
F3 WELCOME & DISCLAIMERWARM-O-RAMA:
Halloween choose your own adventure theme.

13 of each in cadence:  monkey humpers, side-straddle-hops, squats, merkins, little baby arm circles (forward then reverse), Chattanooga cherries, and finished with Knoxville cherries.

THA-THANG:
Choose your own adventure between two workouts:  1) Final Destination or 2) Faces of Death.  HIMs chose Faces of Death

  • 100 Burpees
  • at 25 stop and do 10 merkins and 10 squats
  • at 50 stop and run 1 lap (1/4 mile)
  • at 75 stop and do 10 merkins and 10 squats
  • at 100 stop and run 1 lap (1/4 mile).

Second scene:

8 Minute AMRAP of 5 V-ups, 10 merkins, 15 big boy situps, 20 bench dips

MARY:
No time for Mary today.
COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG (aka Mr. Wizzard)
CIRCLE OF TRUST/BOM:
Romans 13:11-14:  11 Besides this, since you know the time, it is already the hour for you[a] to wake up from sleep, because now our salvation is nearer than when we first believed. 12 The night is nearly over, and the day is near; so let us discard the deeds of darkness and put on the armor of light. 13 Let us walk with decency, as in the daytime: not in carousing and drunkenness; not in sexual impurity and promiscuity; not in quarreling and jealousy. 14 But put on the Lord Jesus Christ, and make no provision for the flesh to gratify its desires.

F3 provides HIMs with the ability to complete the commands in these verses.  1) Wake up – be alert and understand the time doesn’t stand still.  There is opportunity for success or the traps of failure everywhere.  2) Cast off – don’t succumb to the traps of indulgence and sinful natures.  Stay on the path (“Do the right thing the right way”. and 3) Put on – Put on those things that will help us succeed – namely Christ Jesus.

ANNOUNCEMENTS:
Fellowship at McDs after.

Ladder B.L.I.M.P.S.

THE SCENE: Easy breezy and 45 degreezy with the delicate aroma of Pepé Le Pew in the air. Ample et gras, d’arômes secondaires, bonne persistance en finale.

F3 WELCOME & DISCLAIMER: CHECK!

WARM-O-RAMA:

  • SSHx15
  • Knox Pickers x10
  • Willie Mays Hayes x10
  • Tempo Squats x10
  • Tempo Merks x5 (uh oh)
  • LBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10
  • Chatty Pickers x10
  • SSH x10

Mosey to the platform above the stadium.

THA-THANG:
PAX performed merkins to Moby’s “Flower”. Hold low plank at the bottom of a merkin. On “Bring Sally up”, pax move to top of merkin. On “Bring Sallly down”, pax move back to bottom of merkin. When out of merkins, change to squats with same concept. When “Ole miss booth is dead and gone” pax move back to merkins from wherever they were. All pax were ready to “put sally down” by the end. (Tip of the cap to Borg for the idea. Airborne was impressed the song’s broad lyrical array.)

Mosey to track.

6 cones set approx 15 yards apart down the straightaway of the track. YHC forgot the sixth cone so we used the light pole.

  • B – burpees 10x
  • L – lunges 20x (2 count)
  • I – imperial walkers 30x (2 count)
  • M – merkins 40x (2 count) …just kidding
  • P – plank jacks 50x 
  • S – squats 60x

Round 1 – straight through
Mosey a victory lap
Round 2 – ladder (BL…BLI…BLIM…BLIMP…BLIMPS)

RTB

MARY:
No time for Mary.

CIRCLE OF TRUST/BOM:

Colossians 3:1-10

Since, then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. Set your minds on things above, not on earthly things. For you died, and your life is now hidden with Christ in God. When Christ, who is your life, appears, then you also will appear with him in glory.
Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips. Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.

We’re called to live into our new identity in Christ. The problem? How? Yes, with the Spirit’s help. Also by developing discipline. Self-control if a fruit of the Spirit

James Clear, in his book Atomic Habits says, “You do not rise to the level of your goals. You fall to the level of your systems.” If you’re having a hard time changing a habit, it’s might not be just you. It might be that your environment and life aren’t set up for this change.

Behavior = M+A+P

Motivation is your desire to do the behavior. Ability is your capacity to do the behavior. Prompt is your cue to do the behavior. To add a habit – make sure you get motivation, ability, and a prompt to line it up. To take a habit out – remove one or several.

How do you get Motivation, Ability, and Prompt?

  1. Celebrate or reward – flex in the mirror, air punch, “you da man”
  2. Set the bar low – 2 push-ups…might as well do more while you’re hear
  3. Have a Cue – set alarm, link to something (coffee, peeing)

YHC has had a struggle with food lately. If YHC does not get it under control, YHC will get sick. Go30 is an opportunity for our AO to help each other check in on habits we want to start or stop. This is a daily check in by 10am the next morning on how you did. The logic is that if we can see how other PAX are doing, we will be motivated to keep it going. As Skeletor said, “You can modify but… we’ll be watching.” 🙂 YHC would like to challenge any PAX interested in joining, not only to help yourselves but to help YHC.

MOLESKIN:
Welcome FNG-Spielberg! RESPECT!
Airborne, thanks for generously sharing your bean burritos with us this morning! Muey sabrosa, mi amigo!
Wisdom from Airborne, “The best way to get rid of a skunk is to pet it.” Then that HIM then ran out in front.
TAPS for Olive Oyl and Foghorn!

ANNOUNCEMENTS:
Brolympics! Nov 5 @0645! Git. Signed. Up. (Bobbitt, Wingman, and Skeletor are going!)
Christmas Parade is on. Details forthcoming!
Wingman will be posting info for Go30. Give us an HC if you’re in!

Separation Saturday

THE SCENE: Slightly gloomy, sun on the rise
F3 WELCOME & DISCLAIMER

✅ & ✅
WARM-O-RAMA:

  • SSH
  • LBAC -F
  • LBAC – B
  • Grady corn
  • Knox Cherry pickers
  • Mosey to the soccer field

THA-THANG:

Buy in:

4 sets

  • 10 air squats
  • 10 coupon clean & press
  • 10 bent over rows coupon 5 each arm
  • 10 hand release merkins
  • 10 American hammers
  • Hold Al gore until 6 is in

Rinse & Repeat

Workout

4 sets

  • 12 coupon overhead flutter kicks
  • 10 yard bear crawl coupon drag 15 yards
  • 12 single arm overhead press 6 each arm
  • 10 yard crawl bear coupon drag 15 yards

Rinse & Repeat

Cash out:

1 shared rifle mile bring 1/2 the coupons

Line up on track, two groups, men with coupons in front, men without behind. Men in front will  set the pace. Rifle carry coupon until you can’t, next man picks up.

We got 2 laps for .5 mile

 

MARY:
Mosey back for COT

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

‭‭1 Corinthians‬ ‭16‬:‭13‬-‭14‬ ‭ Part 4

Let all that you do be done in Love

I want to call today’s beatdown, Separate Saturday.

For two reasons, one, there are only a handful of us here. We have separated from the general population of men in Roane county and have committed to be here.

Two, for we as followers of Christ are called to be separate. But what kind of separate? I can come and be among you but keep separate, not engaging, but being separate. We aren’t called to exclude and keep private the things of Christ but to share them. We are in the world,  but not of the world.

‭‭2 Corinthians‬ ‭6‬:‭14‬-‭18

“Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness? What accord has Christ with Belial? Or what portion does a believer share with an unbeliever? What agreement has the temple of God with idols? For we are the temple of the living God; as God said, “I will make my dwelling among them and walk among them, and I will be their God, and they shall be my people. Therefore go out from their midst, and be separate from them, says the Lord, and touch no unclean thing; then I will welcome you, and I will be a father to you, and you shall be sons and daughters to me, says the Lord Almighty.”

Again I say how shall we be separate, how will we be known?

Joh 13:34  “A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another.

Joh 13:35  “By this all men will know that you are My disciples, if you have love for one another.”

Jesus in appearing to his disciples from the shore after the crucifixion found them fishing. They had just been with Jesus days earlier and they knew that God was with them. They had went back to their day job of fishing. What was their world before Jesus, fishing. They had returned to the world. Sitting down after breakfast Jesus begins to inquire. Jesus says to Simon Peter,

“Simon, son of John, do you love me more than these?” He said to him, “Yes, Lord; you know that I love you.” He said to him, “Feed my lambs.” He said to him a second time, “Simon, son of John, do you love me?” He said to him, “Yes, Lord; you know that I love you.” He said to him, “Tend my sheep.” He said to him the third time, “Simon, son of John, do you love me?” Peter was grieved because he said to him the third time, “Do you love me?” and he said to him, “Lord, you know everything; you know that I love you.” Jesus said to him, “Feed my sheep.”

‭‭John‬ ‭21‬:‭15‬-‭17‬

Why was Jesus so adamant that if Peter loved Him he should feed, tend, and shepherd his sheep, not go fishing.

Do you love him? Feed His sheep.

Do you love him? Shepherd his sheep.

Do you love him? Feed his sheep.

Be in the world, but not of the world, and everything you do, do it in Love, for Christ.

MOLESKIN:

ANNOUNCEMENTS:
Clothes drive

Parade chat