F3 Knoxville

Category: Rampart

Warriors Armor

THE SCENE: Temp 72, Overcast, and Humid.
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
10 SSH, Knoxville cherry pickers, 10 Temp Merk, mountain climbers, baby arm circles, over head clap, Chatt Cherry pickers, Moroccan night clubs, butt kickers, high knees, gate turns, high kicks, grass grazers.

THA-THANG:
Zachary Tellier Hero WOD: 5 rounds, each round add an exercise.

  • 10 Burpees
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • STORM THE FORT

U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire
COUNT-OFF & NAME-O-RAMA
10 HIMS
CIRCLE OF TRUST/BOM:

Ephesians 6: 13-18

Paul provides us with a self defense against Satan.

  • the Belt of Truth. The Soldiers belt serves as the foundation of his armor, holding his sword and breastplate. Satan is the father of lies and Jesus is the truth. Satan can not stand against the truth
  • The breastplate of righteousness. The breastplate guards the heart – the source of a soldiers life. In a similar way, righteousness protects the spiritual life of a Christian.
  • Feet fitted with the gospel of truth. The soldiers sandals gave him traction and security in the heat of battle. So our peace with God through Jesus Christ gives us security in the face of Satan.
  • The shield of faith. A soldiers leather shield could be soaked in water to extinguish flaming arrows from the enemy. Faith in God’s promises deflects and extinguishes the lies of Satan.
  • The helmet of Salvation. The armored helmet protects a soldiers brain. The primary battlefield in spiritual warfare is in the Christians mind.
  • The sword of the spirit (the word of God). This is the only offensive weapon for a Christian. I’m order to have a sharp sword we need to study and read scripture to not have a dull blade.

As warriors for Christ… we need the full armor God provided to defend against Satans attacks.

Satan is fighting a loosing battle and has nothing to lose. You have everything to lose. Suit up in this armor everyday to protect yourself. Stay vigilant, stand firm in the faith, act like men, be strong. Do everything in love.

MOLESKIN:
Prayers for those who sacrificed themselves for our freedoms, prayers for those fixing to go back to school, prayers for the men in our group who have injuries, unspoken.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday

Heavy Encouragement

THE SCENE: Gloomy and Sticky
F3 WELCOME & DISCLAIMER

Check


WARM-O-RAMA:

  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 15 x 4 IC
  • Cherry pickers 5 x 4 IC
  • Tempo Squat: 5 x 4 IC
  • Tie fighter: 10 x 4 F & 10 x 4 B
  • Moroccan Night Club 10 x 4
  • SSH: 10 x 4 IC

THA-THANG:

Mosey to my tailgate

Double coupon discount day

Each man pulls a card, Ace – 8

Pickup all coupons from bed of my truck

  • Ace – FLAG and 20# rucksack
  • 2- 5 – one corner of the 120# sandbag
  • 6 – 60# sandbag
  • 7 – 40# sandbag
  • 8 – 40# sandbag 

Mosey to the parking lot and get in a large circle

One exercise per man. 

  • Flag, wave it like you just don’t care
  • 120# sandbag bear hug squats
  • 60# sandbag bag dead lifts
  • 40# sandbag curls
  • 40# sandbag tricep extensions
  • 20# ruck sack merkins

The two men without a coupon run the length of the parking lot and back, when they return, rotate, rinse and repeat until every man has performed every exercise, then Coupon carry to the close goal line of the soccer field.

Spread out the 120, the 60, both 40’s

  • 2 men 120# sandbag drag 40 yards May pull forwards or backwards
  • 2 men 60# sandbag toss 40 yards Death march style
  • 2 men 40# sandbag overhead toss 40 yards and back Death march style
  • 2 men 40# sandbag under leg drag 40 yards and back Death march style

Everyone hold plank until 6 is in. 6 in, rinse and repeat until all men have completed every exercise. 

Hard stop recover at 5:50

Bear Crawl to Glory

Man with the ace is on the goal line, everyone else gathers around for encouragement.

Ace man sit’s on the 120# sandbag and strap shoulders in. Lean forward to bear crawl. 

Bear crawl pulling the 120# bag across the 40 yard line as fast as possible. Men on the sides do not let the man stop. Yell scream, and encourage the man to pull as far as he can. 

Rinse and repeat until every man in order of 2 – 8 has reached the goal

RTB

MARY:

No Time

COUNT-OFF & NAME-O-RAMA
8 HIM’s, 2 FNG’s from Monday had to be renamed due to replication, Otis is now Binks, and Shredder is now Rap Sheet

We have had consistent effort from a 2.0, thought it was time to give him a name, He liked Tarantula, so Tarantula it is.
CIRCLE OF TRUST/BOM:

Encouragement

The whole point of the bear crawl to glory was encouragement. We as brothers need to be constantly building each other up as men. We need to hold each other accountable. We need to be the men in the community that set the example of what it means to be a man, and there is no finer example than our AO motto.

“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

MOLESKIN:
These men absolutely killed Heavy day. Shout out to Wingman who pulled the 120# sandbag like it was not even back there. That was impressive brother.
ANNOUNCEMENTS:

  • 2nd F gathering at Shakira’s coffee shop 8am Saturday morning. See you guys there.
  • August 6: 7 AM.  Work Day at the Cerebral Palsy Center.  See Slack for details.
  • Coffeteria at McDonalds.
  • Seems like there was one more, but I don’t remember.

I am not ashamed

THE SCENE: sticky and hot at Rampart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the track for the burpee mile. 12 burpees followed by 1 lap times 4.

Mosey to the amphitheater. At the bottom, perform the first exercise. Jump to the second step and do the first two exercises. Jump to the third step and do the first three exercises. Continue until all exercises are performed.

  • Derkins
  • Box jumps
  • Dips
  • Lunges
  • Big boys

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Lucky 13 worked this morning at Rampart.
CIRCLE OF TRUST/BOM:

“I am under obligation both to Greeks and to barbarians, both to the wise and to the foolish. So, for my part, I am eager to preach the gospel to you also who are in Rome. For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.” – Romans 1:14‭-‬16 NASB1995

“I am not ashamed” stands out to me in this passage. I have found myself on several occasions shying away from opportunities to show my faith as if I don’t want people to know who I really am. It is hard for some, including myself, to stand-up for the truth. It is very possible that we may reach someone just by doing that very thing.

Stranger Things in the Upside Down

THE SCENE: A muggy 73 with ominous silent heat lightening in the distance.

F3 WELCOME & DISCLAIMER: Properly administered.

WARM-O-RAMA:

  • SSH x11
  • Knox Cherry Pickers x11
  • Tempo Merk x11
  • Tempo Sq. x11
  • Shoulder Burn x11
    • Little Baby Arm Circles x11
    • RLBAC x11
    • Seal Claps x11
    • OH Claps x11
    • Chatty Cherry Pickers x10 (Dangit.)
  • Mtn Climbers x11

Mosey!

THA-THANG:

11s on Mr. Hill. Russian Twists (Yes, I know. They just go with my theme, ok!) at the bottom. Squats at the top.

Mosey to the clubhouse.

Ascending Testicles …What? I got it from the Exicon 😉 – Cousin of Balls to the Wall. 10 Derkins with feet on the wall at 15 degree position. 10 Derkins 45 degree position. Walk up to full BTTW pose. Hold for 10 count. Rest with 1 Minute People’s Chair. Rinse and Repeat.

Mosey!

Stadium 11s – 10 Derkins at the bottom. Jim Hopper to the top. 1 BBS at the top. 0 Derkins at the bottom. Jim Hopper to the top. 2 BBS at the top. …etc.

Back to the Wall for one more People’s Chair and one more BTTW.

MARY:
Circle Merkins up to 3 and back down with various claps, one arms (nice Wingman!), etc. Finished with dealers choice. 11 LBCs and 11 Heel Touches.

CIRCLE OF TRUST/BOM:
Stranger Things that Lie Beneath the Surface

In Stranger Things, there are these monsters lurking in the Upside Down. Most people aren’t aware of how they are affecting the town and people.

Moses was a Hebrew. Yet, he was raised by Pharaoh’s daughter. He didn’t actually FIT anywhere. Think about the identity crisis that must have been going on inside.

Exodus 2:11-15 “One day after Moses had grown up, he went out to his people and saw their forced labor. He saw an Egyptian beating a Hebrew, one of his own people. 12 He looked this way and that, and seeing no one he killed the Egyptian and hid him in the sand. 13 When he went out the next day, he saw two Hebrews fighting, and he said to the one who was in the wrong, “Why do you strike your fellow Hebrew?” 14 He answered, “Who made you a ruler and judge over us? Do you mean to kill me as you killed the Egyptian?” Then Moses was afraid and thought, “Surely the thing is known.” 15 When Pharaoh heard of it, he sought to kill Moses. So Moses fled from Pharaoh. He settled in the land of Midian”

Moses clearly reacted in this situation and didn’t even think much about how wrong it was until he was exposed. It’s obvious Moses had things lurking on the inside. How did Moses transform from this incredibly rash, reactive guy with such violent outbursts into the great leader of Israel? He spent REGULAR time encountering God.

These encounters with God were the basis of his entire leadership. H sought God’s council on everything. Left to himself, Moses would have been reactive and controlled by what lies under the surface. Instead, he led out of GOD’s wisdom.

Everyone has Stranger Things lurking under the surface. Past hurts that cause us to react. Secret Sins in our past or present that we’re anxious to keep covered up. Temptations that we’d never want someone to know we struggle with. Thought patterns that are negative, unhealthy, or shameful. Being Anxious, Reactive, and Fearful.

Regular Solitude with God helps us to be non-anxious, non-reactive, challenging presence.

Don’t live in the Upside Down. 

Moleskin:
Prayers for Olive Oyl on the DL, Skeletor traveling, and our guys that are out right now.

ANNOUNCEMENTS:
2nd F event at Shakira’s coffee shop, Coffee Whipped at 8am on July 30.
Aug 6 work day at the Cerebral Palsy Center in Knoxville.

Hills of Contenmt

THE SCENE: 69 degrees, 99% humidity with a slight breeze to make Ol’ GLory show her colors
F3 WELCOME & DISCLAIMER: Check, Check, Check and Check
WARM-O-RAMA:

  • 5-Windmills
  • 6-Cherry Pickers
  • 10-LBAC (Foreward and Backward)
  • 10-Grady Corn
  • 10-Chattanooga (Suck-up) Cherry Pickers
  • 15-SSH

THA-THANG:
We began our morning with a mini D.O.R.A., PAX split into groups of 2. PAX 1 started doing the exercise while PAX 2 ran 100 yards and did 5 burpees, then ran back and switched.

  • 50 Merkins
  • 100 LBC
  • 200 Squats

Mosey to small hill next to light pole and completed 4 rounds of climbing exercise.

  1. ROUND 1-Welsh Dragon up, increasing in reps until reaching 10. Mosey down the hill, 3 Merkins at bottom.
  2. Round 2-Buddy up. PAX 1 hold Al Gore while PAX 2 does 50 1-count flutter kicks back pedal up the hill then 50 Sweat Angels at the top. Mosey down and switch.
  3. Round 3-50 Sumo Squats at the bottom, mosey up the hill 75 Monkey Humpers at the top.
  4. Round 4- FINAL ROUND! Arm Release Merkins at the bottom. Mosey up the Hill for San Antonio Shuffle at the top. start with 2 reps at bottom, 4 at top and increase by 2’s until reaching 10.

MARY:
5 Min. left, why do Mary when you can play a pleasant game of Rochamburpee. We’ll call it a practice run with no winner. Rules to be slightly modified next time to account for draws.
COUNT-OFF & NAME-O-RAMA
8 PAX Killed it this morning!!!
CIRCLE OF TRUST/BOM:
1 Timothy, Chapter 6: “But godliness with contentment is great gain. For we brought nothing into the world and we can take nothing out of it.” With all the temptation around us, and everyone trying to keep up with the rat race to take a second and be content with the great things we already have. All the tings we want or think we need eventually all add up to nothing compared to the gift that the Lord has given us. The assurance that at the end of it all we will greet him in the promised land. So just remember to take that second and thank the lord and find contentment in your current situation.
MOLESKIN:
Remembering Olive Oyl with his neck injury and all our others brothers who weren’t there for one reason or another. TAPS gentlemen.
ANNOUNCEMENTS:
August 6- Service/Work day at Cerebral Palsy Center @ 7:00 a.m. yard work, moving things, cleaning up. Message Judge Judy and see main thread for more info, equipment needed, etc.

July 30- Saturday Beat down with Coffee Whipped Cafe Coffeteria after. Hope to see everyone there!