F3 Knoxville

Category: Rampart

There And Back Again

AO: rampart
Q: Steam
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Stage Hand, Lucille (Austin Williams), Wingman (Maverick Gregory), Feeny (Josh Banken), (Binks) Caleb McDaniel
FNGs: None
COUNT: 10
WARMUP:
– SSH: 20×4
   – 2 Cherry Pickers OYO
– Hillbilly: 20×4
   – 2 Cherry Pickers OYO
– Mountain Climber: 20×4
   – 2 Cherry Pickers OYO
– Squat: 20×4
   – 2 Cherry Pickers OYO
– Apollo Ono: 8×4
   – 2 Cherry Pickers OYO

THE THANG:
(mosey to the pav)
1: 10s
– 7 cones / 1 on each table
– Classic 10s: 1+9, 2+8, etc
– Do all the Xs in here – run to the light on the corner of the building
– Man-makers
(mosey back to the flag

MARY:
Core 4
– LBCs: 20×4
– Flutter Kicks: 20×4
– American Hammers: 20×4
– Dead Bugs: 20×4
2 rounds – sprint to the street + execute monkey humpers (10×4) and then sprint back

ANNOUNCEMENTS:
– Growth/expansion opportunities are coming in hot! Be on the lookout for more info in the channel from Skeletor
– Forg3 2023: a weekend retreat created by F3 men, for F3 men. September 22 – 24 @ Doe River Gorge in Hampton, TN
– $110 covers your food/lodging/retreat materials
– Checkout our landing page for all the info and register today ⚒️ forg3intel.carrd.co/

COT:
3 Things I Learned Last Week

(1) Don’t get complacent/too comfortable. Michael Barrett called me out for not saying the 5 Core Principles of F3 correctly when I started leading a F3 Smokies last week. It’s now part of my intro any time I lead an F3 workout. It’s not just a fun thing to say, it’s part of the DNA of F3. I appreciate the accountability bro.

(2) Real requires real. One of the F3 men I’ve met over the past 6 years and that I respect the most shared something at the end of the workout that kind of knocked me on my ass mentally, spiritually, mentally, and emotionally. Why? Because in that moment I thought “Man, idk if I would have the guts to share that this openly in a group of 20+ men after a workout.” That’s a problem. If I’m challenging/encouraging/inviting men to be their real + authentic selves, I better be doing the exact same thing. You know who you are, and I appreciate you bro.

(3) My strength will fail me, God will not. After this week, I’m smoked. Monday Q with F3 Smokies, Tuesday pre-ruck + Q at the Asylum PM, Thursday morning ruck, Thursday night ruck WOD, Friday morning workout with Shamrock, and Saturday Q with F3 Smokies. Yeah, I’m smoked. I didn’t know if I had the strength to push through this week to be honest – but God did. And that’s just the physical realm.
– “My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” – ‭‭Psalm‬ ‭73‬:‭26‬ ‭ESV‬‬

Don’t stay isolated and in the shadows. Reject that. You don’t have to be the strongest, the smartest, the richest, the most connected, or the most known to find true community in F3. Shoot, I’m none of those things. Come and see what something as crazy as a 45-minute or 60-minute workout can do for you physically, mentally, emotionally, spiritually, and relationally. F3 Nation was created with you in mind. ⚒️

Ring the Chains

AO: rampart
Q: Feeny (Josh Banken)
PAX: Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Wilbur(Jimmy Munsey), Porthole
FNGs: None
COUNT: 8
WARMUP: SSH- 15
Mountain Climbers-15
Merkins-7
Willy Mays Hays-6
Knox cherry pickers-5
Arms circles forward and back 10 each
Go to Church-12
chatt Cherries-15
THE THANG: Dora Style
Everyone starts on throwing pad for frisbee golf hole. One person starts the exercise the other runs to ring the chains at the frisbee golf basket. Once the chains are rung they start doing the exercise and their partner runs to the basket to ring the chains. Rinse and repeat until you get the combined total.
Move to the next hole and do it again!

Hole 1- 500 SSH
Hole 2- 400 Double Count Flutter kicks
Hole 3- 300 squats
Hole 4- 200 Heals to Heaven
Hole 6- 150 Merkins

MARY: NA
ANNOUNCEMENTS: STEAM on Q Monday, first OTB at Riverfront Park in Harriman on Tuesday 5:30am
COT:

Title: Redeeming the Time Wisely

Scripture: Ephesians 5:15-16 (NIV)
“Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil.”

Devotion:
In today’s fast-paced world, time is a precious resource that often slips through our fingers without notice. We find ourselves caught in the fast pace of daily responsibilities, distractions, and busyness. However, the Bible provides us with valuable guidance on how to manage our time wisely.

The Apostle Paul, in his letter to the Ephesians, encourages us to be careful in how we live. This caution extends to how we utilize our time. Paul reminds us that we are called to be wise stewards of the time God has given us. Just as we are entrusted with other resources (money, spiritual gifts, etc.), time is a gift from God to be managed intentionally and purposefully.

Paul’s words emphasize two key points:

1. Choose Wisdom Over Foolishness:
Wisdom entails making choices that align with God’s principles and purposes. Instead of being consumed by worldly distractions, we should seek God’s guidance in allocating our time. Wise time management involves prioritizing activities that support our spiritual growth, relationships, and service to others. (What F3 is all about)

2. Make the Most of Every Opportunity:
Time is finite, and opportunities are getting less by the day. We are urged to seize every chance to glorify God and advance His kingdom. This involves recognizing moments for spiritual growth, sharing Christ’s love, and contributing positively to the lives of others.

Consider evaluating your daily routines and habits in light of these principles. Are there areas where you could realign your priorities to reflect God’s wisdom? Are there opportunities to use your time more intentionally for His glory?

Let’s remember that time management isn’t just about increasing productivity; it’s about living purposefully for God’s purposes. By seeking His wisdom, we can transform our days from a hurried rush to a purposeful journey, using each moment to draw closer to Him and impact the world around us.

Crazy 8s and Melee Dodgeball

AO: rampart
Q: Outnumbered (Daniel Hildebrandt)
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Feeny (Josh Banken), Wingman (Maverick Gregory), Skeletor (Tyson Canup), Porthole
FNGs: None
COUNT: 7
WARMUP: (~5 min)
Side-straddle Hops, Knoxville Cherry Pickers, Willie Mays Hays, Little Baby Arm Circles (both ways, wider at the end)

THE THANG: (~20 min)
Crazy 8s – exercise, alternate mosey/bernie 50 yds
– 08 Burpees
– 16 Merkins
– 32 Big Boys
– 64 Monkey Humpers (by the highway, baby!)
– 32 Air Press with Toe Merkins
– 16 Undertakers
– 08 Burpees
– 16 Box Cutters
– 32 Squats
– 64 Pickle Pointers (where else, but by the highway!)
– 32 (single-count) Side-straddle Hops
– 16 (four-count) Freddie Mercurys
– 08 Burpees

MARY: (~20 min)
Melee Dodgeball (everybody against everybody) on the soccer field. No “out”, just exercises. A hit to the head is 5 burpees, above the waist is 5 merkins, and below the waist is 5 big boys. For a caught ball, the catcher chooses for the thrower.

ANNOUNCEMENTS:
New OTB workouts being planned for Harriman and Rockwood, starting next week.

COT:
Psalm 23, reflecting on how He’s got our backs.

Heavy day at Rampart

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Feeny (Josh Banken), Lucille (Austin Williams), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Skeletor (Tyson Canup), Porthole, Old English
FNGs: 2 Porthole, Old English
COUNT: 7
WARMUP: Rounds of SSH with traditional exercises like tempo merkins, Knox cherry pickers, and tempo squats in between.
THE THANG: Heavy day, 7 stations, each man at a station with a sandbag. Rotate through each station for two rounds

Round 1/round 2
35# kettlebell KB swings/snatch
40# bag front rack squats/sandbag burpees
40# bag curls/curls
60# bag bent rows/cleans
20# bag tricep extension/OHP single arm
80# bag dead lifts/dead lifts
53# kettlebell farmer carry/shoulder carry

Carry man was the timer, rotate when he returns to start position

MARY: punishing core exercises from Skeletor
ANNOUNCEMENTS: F3 in the Nude, was a blast. Be sure to be there next year.

-Giant thanks to our 2ndF Q for pulling the men together for an outing yesterday. It looked like y’all had a great time.

-SHOVELFLAG HANDOFF!!!
Thursday, Aug 3 5:30AM at the Project  let’s be there to support our brothers.

-Steam comes to Rampart to Q for us on August 7th. Let’s show up here to support him.

Looking forward to a Wingman Q on Wednesday and a Feeny Q on Saturday.

COT:

Mucho Chesto y Abo

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Skeletor (Tyson Canup), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Wingman (Maverick Gregory)
FNGs: None
COUNT: 5

WARMUP:
15 SSH, 10 TN Rocking Chairs, 10 Toe Merkins, 10 Tempo Merkins, 10 LBAC Foreward and Backwards, 10 Morroccan Night Clubs, 10 Overhead Claps
THE THANG:
Mosey to the 2nd lot for Gut B.O.M.B.S. one PAX did excersize while 2nd PAX ran to playground and did 5 pull-ups.
50 Boats
100 Outlaws
150 Mtn. Climbers
200 Box Cutters
250 Supermans
Finished up and threw in some Mucho Chesto. 10 Merkins, 10 Wide Merkins, 10 Diamond Merkins, 10 Staggered Merkins on both sides.
MARY:
Enough time for small Mary
ANNOUNCEMENTS: Dad Camp coming up, Forge Coming up, F3 in the nude this sarurday clown car from Rampart but bring your own towel. Rampart 2nd F Cliff jumping on sunday meet @the Fort 1:30 wrap up around 4-5. get your 1st F runnung in. 20 minutes to get the challenge knocked out.
COT: Keys to being a good leader
Communication
Authenticity
Presence
Listening