F3 Knoxville

Welcome Back to the Track

THE SCENE: A balmy 60 degrees with a patchy fog creating the gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dundy!

WARM-O-RAMA:
SSH – 15
Knox Cherries – 6
Willie Mays Hayes – 8
Tempo Squats – 10
Tennessee Rocking Chairs (for those that had such a GREAT weekend…commence eye-roll) 🙂 – 10
Tempo Merks – 10
FLBAC – 10
RLBAC – 10
Grady Corn – 10
Hallelujahs – 10
Chatty Pickers – 10

Mosey to the newly (but not completely) renovated track.

THA-THANG:
Merkin Mile – 4 laps; 25 merkins after each lap

Commence Dora
Travel: Bernie 40 yards, 3 Burpees, Mosey back

  • 100 Monkey Humpers
  • 200 Flutter Kicks
  • 300 SSH
  • 400 LBC
  • 500 Squats (DNF)

RTB

MARY:
No time.

CIRCLE OF TRUST/BOM:
We are continuing our series on our Rampart moto verse “Be watchful, stand firm in the faith, act like men, be strong, do everything in love.” 1 Cor 16:13-14

Looking at Acts 14, Paul had gone into Lystra and healed a man who’d never walked. Some people misunderstood (they thought he and Barnabas were gods). Other people had followed them from other cities in order to sabotage their efforts.

Acts 14:19-22

But Jews came from Antioch and Iconium, and having persuaded the crowds, they stoned Paul and dragged him out of the city, supposing that he was dead. But when the disciples gathered about him, he rose up and entered the city, and on the next day he went on with Barnabas to Derbe. When they had preached the gospel to that city and had made many disciples, they returned to Lystra and to Iconium and to Antioch, strengthening the souls of the disciples, encouraging them to continue in the faith, and saying that through many tribulations we must enter the kingdom of God.

It’s amazing how quickly and easily the crowd turned. What’s most significant to YHC is that after being stoned nearly to death, Paul went back in! TWICE! Also interesting to note that the word used for “rose up” is the same word for Jesus’ resurrection in the Gospels.

Any time you stand for something, there will be rocks.

  • There will be those that try to talk you out of it. (This may even come from “friends”)
  • There will be those that misunderstand.
  • There will be those that criticize.
  • There will be those that sabotage.

HIMs aren’t out to be popular. They’re out to make an impact for good. Standing firm is never popular…if it were, it’d be easy, wouldn’t it?

There is a quote that is apparently misattributed to Winston Churchill that is still good nonetheless.

“You’ve got enemies? Good. That means you stood for something at some point in your life.” – (Not) Winston Churchill

Churchill’s life an career certainly exemplified this saying whether it came form him or not. He was never popular until the moment he was needed. Then he was even voted out of office directly after the war.

The Apostle Paul is not only a great example of “standing firm in the faith,” he also says it all over the place in his letters. The following is just after speaking about the Resurrection of Jesus. Because a victory is already handed to him, “standing firm” is a given. It’s almost like a positive nihilism. What happens to Paul doesn’t really matter, since he already has a “win” handed to him by Jesus.

1 Cor 15

55 “Where, O death, is your victory?
Where, O death, is your sting?”
56 The sting of death is sin, and the power of sin is the law. 57 But thanks be to God! He gives us the victory through our Lord Jesus Christ.

58 Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.

Christians already have victory in Christ Jesus. That’s all the reason and assurance we need to stand firm.

MOLESKIN:
Everyone seemed twice as fast as the last time we were on the track. I’m crediting hard work and not the new surface.
Prayers for Foghorn, Olive Oil, and a friend of Skeletor’s.

ANNOUNCEMENTS:

Binks on Q Wednesday.
Skeletor on Q Saturday.
Today was last day for clothing. If you missed it, send it to Karm.
Sign Up for Brolympics at Asylum AO, Nov 5!

Sled Dog

THE SCENE: 7:00am, 48 degrees

Disclaimer:

  • I am not a professional
  • You did not pay for this
  • You are participating at your own risk
  • You are responsible for your own well being (I do not know your injuries-scale where necessary)
  • You are here voluntarily
  • Do your best

WARM-O-RAMA:

Side Straddle Hops

Mountain Climbers

Willie Mays Hayes

Tempo Squats

Tempo Merkins

Chattanooga Cherry Pickers

Moroccan Night Clubs

Knoxville Cherry Pickers

Mosey to sign and back

THA-THANG:

Teams of 2

Partner 1 – Sled push to sign and back (no weight)

Partner 2 – Thrusters with 10lb med ball AMRAP

Everyone else AMRAP

10 Merkins

25 Squats

Go through teams

Next version

Partner 1 – Sled push to sign (45 lb weight)

Partner 2 – Overhead carry 10lb med ball

Switch at halfway (sign)

Everyone else AMRAP

5 burpees

10 Big boys

Go through the teams

If time, add another 45 lbs to sled and everyone push until time.

MARY:
45 seconds of flutter kicks

CIRCLE OF TRUST/BOM:

Text:

““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 ‭ESV‬‬

Main Point:

“Be watchful”

  • for threats
  • For joy

Areas for HIMS to watch:

  • yourself
  • Your family
  • Your community

MOLESKIN:
Fellowship breakfast at McDs after.
ANNOUNCEMENTS:
Clothes drive finishes Monday.

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!!

Skeletor’s Toy Box

THE SCENE: It’s a beautiful morning
F3 WELCOME & DISCLAIMER

As always, ticked those boxes

WARM-O-RAMA:

  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Tempo Squat: 5 x 4 IC
  • Little baby arm circles 10 x 4 F & 10 x 4 B
  • Chattanooga cherry picker
  • Seal claps
  • Overhead claps
  • SSH: 10 x 4 IC

THA-THANG:

Round 1 Man at each toy.

120# sandbag Mosey out, Bernie back

60# bag Dead lift

40# bag clean

40# bag overhead press

20# bag tricep extension

35# kettle bell swings

53 # kettle bell farmers carry out with right, back with left

30# rucksack merkins

20# plate heavy big boys

Mosey around for rest

Round 2

120# sandbag Mosey out, Bernie back

60# bag bent rows

40# bag curl

40# bag Heavy Squat

20# bag Dead lift to press

35# kettle bell single arm row

53 # kettle bell farmers carry

30# rucksack get ups

20# plate clean

Mosey to sign and back

MARY:
No time
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:

We aren’t called to carry the burdens of life alone. Galatians 6:2 Bear one another’s burdens, and thereby fulfill the law of Christ.

How do we do that:

  1. Be available – This is the easiest one. Show interest in helping a brother carry his load. Ask him how he is doing, how you can pray for him.
  1. Be a listener- We as men can be  bad listeners, we want to take cation to solve the problem. Sometimes folks just want to share what’s on their heart and need someone to confide in. Be there to listen and give a hug or fist bump to say, I love you and I’ve got your back.
  1. Be a conduit – sometimes we aren’t the right people for the situation a friend is in. Be someone who points others to a friend who has dealt with something similar and has experience with the same type of pains.
  1. Be a witness – no matter what the problem, sin, or affliction, there is only one resolution, the Gospel. The Gospel is a daily reminder that we cannot do it, we need a savior, and that savior is Jesus Christ. He is the one who lived a perfect life, that we can’t live, died a righteous death that we can’t die, and rose again defeating death forever and providing a way for his children to dwell with him forever.

Carry your brothers burdens, look for opportunities to be a blessing.

Prayer requests

BOM

MOLESKIN:
None
ANNOUNCEMENTS:

📢IMPORTANT ANNOUNCEMENT📢
We are now moving to an official boot camp on Saturday at 0700. I will work with leadership to get us set. Saturday workouts are a great opportunity to EH guys and be in the community.

Saturday “Beatdown & Breakfast” @ Rampart

THE SCENE: Crisp with a steady autumnal wind flowing steadily off the river.

F3 WELCOME & DISCLAIMER: Diligently Delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Pickers x5
  • Willy Mays Hayes x6
  • Tempo Squats x10
  • Tempo Merks x10
  • Shoulder Burn
    • FLBAC x10
    • RLBAC x10
    • Seal Claps x10
    • OH Claps x10
    • Moroccan Nigh Clubs x10
    • Hallelujahs x10
    • Chatty Pickers x10
  • Michael Phelps OYO

Mosey (cut short so as to not scare the poor woman walking ahead of us…awareness is key).

THA-THANG:
PAX formed two teams of three. Each team drew a card from the deck and performed the routine designated by suit and the number on the card for each exercise. Once all four exercises are complete, mosey to the cone and back. Winning team will have completed and collected the most cards from the deck.

♦️Mucho Chesto! (We’re coming for you, Snaggletooth!)

  • Merk
  • Wide
  • Diamond
  • Uneven

♠️ Can’t Feel My Legs!

  • Squats
  • Hurleys
  • Monkey Humpers
  • Iron Mikes

♣️ My Poor Core!

  • Big Boys
  • Basilisk
  • LBCs
  • Flutter Kicks

❤️ Build-a-Burpee!

  • Merkins
  • Kickbacks
  • Squat Jumps
  • OH Clap

PAX were 3 cards short of finishing the deck at time.

MARY:
No time. Sorry, Mary. Next time.

CIRCLE OF TRUST/BOM:

The word “diligent” has been standing out to YHC lately. There’s a sign on the turnpike YHC passes every day.

Proverbs 13:4 “The lazy have strong desires but receive nothing; the appetite of the diligent is satisfied.”

Hebrew word for “diligent” is charuwts. Related to skillfully mining for gold. Mining for gold takes diligently digging. Once you stop digging, the likelihood of finding gold is zero. In Jewish wisdom “A rabbi is the geologist of the soul. He can show you where to dig and what to dig for. But the digging you must do yourself.”

The most practical skill in life is learning to do things when you don’t feel like doing them. Anyone can do it when it’s easy, but most people drop out the minute easy stops. Muhammad Ali was asked how many sit-ups would do to prepare for a fight. “I don’t count my sit-ups. I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.” Doing something when it’s difficult is when it counts the most!

The person who is consistent outperforms the person who is not every time. Inconsistent effort might get SOME results for the things that really matter you need to be consistent.

If you want to be consistent, you need strategies to keep you going when things are hard.

  • Create habits so that you can set important things on autopilot.
  • Categorically remove the option to quit.
  • Keep the real goal in front of you.

On the last point, Piston reminded us last week of Christ who kept before Him the ultimate goal. Heb 12 says “Who for the joy set before him endured the cross.”

Galatians 6:9 says, “So let us not grow weary in doing what is right, for we will reap at harvest time, if we do not give up.” F3 is place to practice diligence so you can make hard choices in life and in faith.

MOLESKIN:

  • Welcome FNG “Thai Hot”!
  • *Sidebar: Apparently, ordering Thai Hot is not a good decision the night before an F3 beatdown. Thank you Skeletor for your investigation into this mystery. Inquiring minds. Props to you and Thai Hot for also not sharing last night’s delectable Thai dinner with the rest of the PAX this morning. YHC is impressed and surprised…and maybe a little disappointed. That’s diligence!
  • Prayers for hurricane victims, our Airforce HIMs, Binks’ family, and Foghorn Leghorn.

ANNOUNCEMENTS:
Brolympics in November!
SYITG Monday morning, boys! ISI!