F3 Knoxville

Category: Rampart

9/11 remembered

AO: rampart
Q: Feeny (Josh Banken) , Skeletor (Tyson Canup)
PAX: Airborne (Chase Perkins), Eric Cruz (Spielberg), Outnumbered (Daniel Hildebrandt), Porthole, Mo’Raka
FNGs: None
COUNT: 7
WARMUP: SSH, curb squats, toe merkins, merkins, mountain climbers, mosey
THE THANG: Mosey to the dugout in the upper parking lot
The North tower was struck at 8:46am in remembrance, we will perform 8 sets of wall sits for 46 seconds each. The south tower was struck at 9:03am. In remembrance we will do 9 sets of 3 burpees
Start with 3 burpees, wall sit, burpees, wall sit, so on and so on.
Mosey to the playground
The pentagon was struck at 9:37am. In remembrance we will do 9 sets of 37 second plank. The south tower collapsed at 9:59am. In remembrance we will do 9 sets of 59 squats.
Mosey to flag
Flight 93 crashed in PA at 10:07am. In remembrance we will perform 10 sets of 7 merkins. The North tower collapsed at 10:28. In remembrance we will do 10 sets of 28 LBC’s.
RECOVER
MARY:
ANNOUNCEMENTS:
COT:

Are we sure Lucille Q’d this?

AO: rampart
Q: Lucille (Austin Williams)
PAX: Runaway Bride (Seth Strahan), Piston (Ralton Emory), GoDaddy (Zack Williamson), Skeletor (Tyson Canup), Lucille (Austin Williams), Feeny (Josh Banken), No Treble (Drake Vilendrer), Eric Cruz (Spielberg), Porthole, Mo’racca
FNGs: None
COUNT: 10
WARMUP: Mountain Climbers followed by a good stretch session.
THE THANG: Split into groups and start at a station. Agility ladder, Illinois Drill, 10-5 drill, 40 yard dash. Rotate on predetermine time. Every three rounds meet up for group movements. Bear crawls, gorilla crawls, duck walks, crab walks. Finish with a bag carry run through and a slick run of all four stations no stop.
MARY: no time
ANNOUNCEMENTS: new flag plantings soon. 2nd f meet up, pizza ruck. F3 ROCO slack channel coming soon.
COT: Will you be made whole?

Are we sure Lucille Q’d this?

AO: rampart
Q: Lucille (Austin Williams)
PAX: Runaway Bride (Seth Strahan), Piston (Ralton Emory), GoDaddy (Zack Williamson), Skeletor (Tyson Canup), Lucille (Austin Williams), Feeny (Josh Banken), No Treble (Drake Vilendrer), Eric Cruz (Spielberg), Porthole, Mo’racca
FNGs: None
COUNT: 10
WARMUP: Mountain Climbers followed by a good stretch session.
THE THANG: Split into groups and start at a station. Agility ladder, Illinois Drill, 10-5 drill, 40 yard dash. Rotate on predetermine time. Every three rounds meet up for group movements. Bear crawls, gorilla crawls, duck walks, crab walks. Finish with a bag carry run through and a slick run of all four stations no stop.
MARY: no time
ANNOUNCEMENTS: new flag plantings soon. 2nd f meet up, pizza ruck. F3 ROCO slack channel coming soon.
COT: Will you be made whole?

Dora the Laborer

AO: rampart
Q: Piston (Ralton Emory)
PAX: Candy Crush (Reese Banken), Feeny (Josh Banken), GoDaddy (Zack Williamson), Lucille (Austin Williams), No Treble (Drake Vilendrer), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Skeletor (Tyson Canup), Stetson (Cayden Emory), Port Hole
FNGs: None
COUNT: 10
WARMUP: Shoulder Burn Exercises 12x: LBAC backwards, Seal Claps, LBAC Forward, Overhead Claps, Sampson

SSH, Merkins, Squats, Willie Mays Hayes, Knoxville Cherry Pickers
THE THANG: Partner Workout
#1 Partner Run to Sign, #2 do the exercise then swap. 3 man makers after both are finished.

Exercises:
Side Squat
Spider Man Push Up
Dead Bugs
Single Leg Pickle Pointers
Carolina Dry Docks
Big Boys with Rocky Punches

Everyone finish with 25 monkey humpers, 10 Undertakers, and 2 minutes plank.
MARY: No
ANNOUNCEMENTS: Slumberyard Tuesday Mornings and Bird House on Thursday afternoon. Nomad Saturdays.
COT:

“That same day Saul’s son Jonathan said to the attendant who carried his weapons, “Come on, let’s cross over to the Philistine garrison on the other side.” However, he did not tell his father. Saul was staying under the pomegranate tree in Migron on the outskirts of Gibeah. The troops with him numbered about six hundred. Ahijah, who was wearing an ephod, was also there. He was the son of Ahitub, the brother of Ichabod son of Phinehas, son of Eli the Lord’s priest at Shiloh. But the troops did not know that Jonathan had left. There were sharp columns of rock on both sides of the pass that Jonathan intended to cross to reach the Philistine garrison. One was named Bozez and the other Seneh; one stood to the north in front of Michmash and the other to the south in front of Geba. Jonathan said to the attendant who carried his weapons, “Come on, let’s cross over to the garrison of these uncircumcised men. Perhaps the Lord will help us. Nothing can keep the Lord from saving, whether by many or by few.” His armor-bearer responded, “Do what is in your heart. Go ahead! I’m completely with you.””
‭‭1 Samuel‬ ‭14‬:‭1‬-‭7‬

Coming on the heals of his father’s failure and disobedience to follow God’s command, Johnathan demonstrates to us what true faith in Christ looks like in action.

He knew that those who stand against Yahweh will not see true victory. He also knew that he was in a position to stand in the gap for God’s people and be the instrument of deliverance for them. He demonstrated faith, not in his ability but in God’s ability.

Let us learn from this lesson. To trust in God’s ability and “perhaps” the Lord will allow you to gain His victory.

Ultimate Frisbee

AO: rampart
Q: Biohack (Andrew Ditmer)
PAX: OnStar (Arthur Dias), Biohack (Andrew Ditmer), Skeletor (Tyson Canup), Feeny (Josh Banken), No Treble (Drake Vilendrer), Piston (Ralton Emory), Airborne (Chase Perkins), GoDaddy (Zack Williamson), Moroccan
FNGs: None
COUNT: 9
WARMUP:
Projectivator
Merkins
Tempo squats
Cherry pickers

THE THANG:
Ultimate Frisbee

MARY:
ANNOUNCEMENTS:
Planting Shovel Flags at 2 new AOs this week.

COT:
After David became king of Israel, we still had much work to do. He immediately fought wars against his enemies to secure his kingdom.

I find it easy to fall into the trap of thinking achieving a leadership position is the end goal, but it is really when the real work begins. If you rest on your laurels of achieving the position, you will be a failure.