F3 Knoxville

Tag: Binks

Gobbler Challenge

THE SCENE:

A beautiful, brisk, clear morning. Great day in the gloom

F3 WELCOME & DISCLAIMER

Yeppers!

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Gobbler challenge modified to 45 minutes to fit into normal timeframe

45 minute AMRAP 

EXERCISES:

10 T-Merkins

20 Body weight squats

30 Rowers

40 Over Head Press

50 CMU Swings

60 Flutter kicks CMU overhead

70 CMU Rows

80 Lunges

90 Crunches

1 Mosey to sign and back

Scoring: Each completed exercise = 50 points

Example, PAX completes 2 full rounds, and gets through 50 CMU swings, score = 1250

Record your own score on your sheet, turn in to Skeletor.

MARY:
CMU carry to flag
COUNT-OFF & NAME-O-RAMA
Airborne, Angel Soft, Binks, Bobbitt, Feeny, Piston, Skeletor, Spielberg, Stetson, Super Soaker, Wingman
CIRCLE OF TRUST/BOM:

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬‬

Thankfulness is abnormal for the unbeliever, but normal for the believer. A heart void of God’s grace is incapable of consistently initiating gratitude, but a heart governed by grace can’t hold back a thankful expression. It erupts in public worship and praise to God. It naturally flows from joyful lips in private prayers. Like a small child ecstatic over the gift of a new doll or toy truck, so those who have received the gift of salvation are exuberant over their abundant life in Christ.

Indeed, grace is the gift of God that keeps on giving. Not only are we its recipient at conversion, but His grace continues to infuse our faith day by day, until that day we appear with Him. Yes, gratitude keeps our attitude focused on the Lord’s goodness. He is still good when others are bad. He is still good when we are sad. He is still good when we are mad. He is still good when we doubt. He is still good when we struggle. So, we remain thankful regardless of our situation.

There are obstacles to exercising God’s will of thanksgiving in all circumstances. A wounded heart can’t see beyond its own hurt and anger. There is no gratitude, only disappointment with God and people. Why would my Savior allow me to be hurt? The heart of Jesus hurts when we hurt. His Spirit enters into our pain with comfort and compassion. Our pain is not an excuse to pout, but to pour out our emotions to the Healer of our heart. Gratefulness is God’s antibiotic.

What can you turn over to Jesus for Him to handle? A relationship? A health issue? Pain in your past? Lay it down at the foot of the cross and allow God to do His work of grace. Maybe begin to journal the blessings of God. Thank Him for your joy in Jesus Christ. Thank Him for the air you breathe, the water you drink, and the food you eat. Thank Him for physical shelter from the elements and spiritual shelter from the enemy. God’s will for you is to be grateful. Your thanksgiving inspires others to be thankful!

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬

Daily devotion from Boyd Baileys “Week of Thanksgiving”

MOLESKIN:
Welcome FNG Supersoaker, Skeletor’s 2.0.
Super proud of these PAX. Thanksgiving is our way of life. I am thankful for the men that F3 has brought into my life.
ANNOUNCEMENTS:
Upcoming Christmas parade, meet at Rampart at 5:30-6:00 on 11/28 to prepare the float.

F3 Christmas party at butterknifes home

Go30 reboot coming up on 12/1

There was more, can’t remember.

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

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!

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!

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!!