F3 Knoxville

Tag: Binks

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!

Walk that walk

THE SCENE: Foggy and cool
F3 WELCOME & DISCLAIMER

Chiggity-check!


WARM-O-RAMA:

  • Willie mays Hayes
  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 25 x 4 IC
  • 4 count cherry pickers
  • 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
  • Knoxville cherry pickers

THA-THANG:

Mosey to bus then back to shovel flag hold Al Gore until 6 in

Round 1

10 burpees.

Mosey to fort then back to shovel flag hold Al Gore until 6 in

Round 2 

10 Burpees

25 push-ups

Mosey to bus and back to shovel flag hold Plank until 6 in

Round 3

10 Burpees

25 push-ups

50 lunges

Mosey to fort then back to shovel flag hold Al Gore until 6 in

Round 4

10 Burpees

25 push-ups

50 lunges

100 LBC’s

Mosey to bus and back to shovel flag hold Plank until 6 in.

Round 5

10 Burpees

25 push-ups

50 lunges

100 LBC’s

150 air squats

Completed with 3 minutes to go.

HIM’S you did:

50 Burpees

100 push-ups

150 single count lunges

200 LBC’s

150 air squats

MARY:
Roulette for 3 minutes

olive oyl 10 box cutter

Airborne 60 second Freddie Mercury

Feeny 30 second leg lift hold

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

COT today is about walking in Faith

I am teaching through Ephesians. Yesterday we covered a portion of chapter 2 verse 2. It begins with the phrase, in which you formerly walked. It is referring to the spiritual state of the Ephesians people when they were dead in trespasses and sins.

I asked my youth kids what it meant to walk with something, and what was a life like if you are walking in sins. If you are walking with sins and trespasses, it’s a way of life for you. You have no relationship with holiness if you are walking in trespasses and sins.

Once we defined an unrighteousness walk, we looked at a Holy walk, and specifically Enoch. Enoch was Noah’s great grandfather, and Genesis 5 tells us that He walked with God and he was not, for God took him.

Then in Hebrews 11: 5-6 we see that Enoch was translated, he never died, and was taken up to be with God, for he pleased God. Then it says:

But without faith it is impossible to please him: for he that cometh to God must believe that he is, and that he is a rewarder of them that diligently seek him.

So my friends, if you want to please God, then by faith, walk with Him, believing that He is, and diligently seeking Him.

There are only two ways to do this, that is reading His word, and prayer. There are many ways to serve Him, but service does not grant you an audience with Him. Again, Hebrews 11:6 ,without Faith it is Impossible to please him.

MOLESKIN:
Walk in Faith, believing in Him and earnestly seeking Him.
ANNOUNCEMENTS:
Saturday beat down, 7am with coffeteria

Armor Bears

THE SCENE: 67 degrees and cool as a cucumber.
F3 WELCOME & DISCLAIMER: Dutifully Executed
WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x5
  • Abe Vigoda x5
  • Willie Mays Hayes x6
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Moroccan Night Clubs x10
  • Chattanooga Cherry Pickers x11
  • SSH x10

Mosey a lap in the lot.

THA-THANG:
Perform 10 LL Cool J’s – Lunge each leg, burpee, then squat jump (the cool part is the burpee). Hold plank for 6.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the cone.

  • 100 Monkey humpers
  • 200 Merkins
  • 300 SSH
  • 400 LBCs
  • 500 squats

LL Cool J came back for an encore at halftime. Thanks, LL!

MARY:

Please don’t tell Mary we didn’t have time for her this morning. She doesn’t exactly like hearing that.

CIRCLE OF TRUST/BOM:

There’s a really cool story in the Old Testament of Jonathan (Saul’s son) and his armor bearer when they sneak out away from the troops to see if God might hand the enemy over to them. They were at

In 1 Sam 14 it says,

6 Jonathan said to the young man who carried his armor, “Come, let us go over to the garrison of these uncircumcised; it may be that the Lord will act for us, for nothing can hinder the Lord from saving by many or by few.” 7 His armor-bearer said to him, “Do all that your mind inclines to.[b] I am with you; as your mind is, so is mine.”[c] 8 Then Jonathan said, “Now we will cross over to those men and will show ourselves to them. 9 If they say to us, ‘Wait until we come to you,’ then we will stand still in our place, and we will not go up to them. 10 But if they say, ‘Come up to us,’ then we will go up, for the Lord has given them into our hand. That will be the sign for us.”

Jonathan and his armor bearer wound up taking down 20 guys. Then God caused a panic in the enemy camp. The lookouts wound up seeing what was going on and brought it to Saul’s attention who was resting under a tree. Instead of rallying the men, Saul winds up calling roll, calling for the Ark of the Covenant to be brought up, discussing what to do with the priests, and finally rallies the troops to join the battle.

What we have here are two examples; one of initiative and the other of hesitation. While Jonathan was taking the initiative to see if God might hand the enemy over to them, Saul was frustrated with the stalemate and taking a nap.

YHC recently read a quote that said,

“Dear optimist, pessimist, and realist – while you guys were busy arguing about the glass of wine, I drank it! Sincerely, the opportunist!” – Lori Griner

Often we think we are being productive by discussing, analyzing, strategizing when it is often time to act. Action is way more effective than talk.

Theodore Roosevelt once said,

“Get action; do things; be sane; don’t fritter away your time; create; act; take a place wherever you are and be somebody; get action.”

2 Challenges for Today:
1. Talk Less – Act More
2. Surround yourself with people of action.

MOLESKIN:
Everyone is probably going to need new gloves after that many bear crawls. Binks makes bear crawls look so natural, we’re worried he might have been raised by bears. YHC knows what it feels like to miss a week and #thatsucked. Glad to be suffering in the gloom with you HIMs again.

ANNOUNCEMENTS:

  • T-Shirts hit the store very soon! Need to have 12 purchased within the two week window in order to go to print.
  • Look for first Saturday, 2nd F fellowships coming up! We’re making these regular.
  • Wingman has the Q Wednesday.
  • Prayers for our DLs, DRs, and MiAs!

Gratitude BOMBS

THE SCENE: 67 and delightfully gloomy.
F3 WELCOME & DISCLAIMER Expertly Executed
WARM-O-RAMA:

  • SSH x15
  • Knox Cherry pickers x5
  • Willy Mays Hayes x8
  • Tempo Squats x10
  • Tempo Merkins x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Moroccan Night Clubs x10 (commence agony!)
  • Chattanooga Cherry Pickers x11
  • SSH x15

Mosey to the track!

THA-THANG:

PAX partnered up for Dora Bombs. Pax 1 moseyed sideline to sideline, Pax 2 did the following until they return then flapjack. Numbers are cumulative.

  • Burpees x50
  • OH Claps x100
  • Merkins x150
  • Big Boys x200
  • Squats x250

All groups finished and took a lap around the track, hold plank for 6.

RTB.

MARY:

  • Flutter Kicks 4c IC x15
  • Hello Dollies 4c IC x15

CIRCLE OF TRUST/BOM:

YHC got a fancy new watch that measures stress using heart rate variability (HRV). It’s been a challenge trying to figure out how to lower stress throughout the day. Breathing exercises, meditation and prayer, naps have all been moderately effective.

YHC discovered something that brought it down 30 points or more several times; gratitude.

 

1 Thessalonians 5:16-18 says…

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”

In his book “Gratitude Works,” Robert Emmons says the following.

“…groundbreaking research has shown that when people regularly cultivate gratitude, they experience a multitude of psychological, physical, interpersonal, and spiritual benefits. Gratitude has one of the strongest links to mental health and satisfaction with life of any personality trait—more so than even optimism, hope, or compassion. Grateful people experience higher levels of positive emotions such as joy, enthusiasm, love, happiness, and optimism, and gratitude as a discipline protects us from the destructive impulses of envy, resentment, greed, and bitterness. People who experience gratitude can cope more effectively with everyday stress, show increased resilience in the face of trauma-induced stress, recover more quickly from illness, and enjoy more robust physical health. Many of these effects are quantifiable.”

YHC finds it interesting and hilarious that science is just now catching up with what the Bible said 2,000 years ago! These effects ARE quantifiable in YHC’s own experience!

YHC has started a Gratitude Journal to record 5 things to be grateful for that have regularly lowered stress. This is a good practice for everyone to realize how bless we really are.

On that note: YHC is incredibly grateful for all of you F3 brothers. A tooth ache and little sleep is a great reason to fartsack. Some might even call it a smartsack. YHC would rather suffer with you dudes (and actually felt better!). We have something unique in F3 and are very blessed.

MOLESKIN:

  • Welcome FNG-Gizmo!
  • Still heard lingering aches and pains from Monday’s #thatsucked. Great Q Piston!
  • Prayers for our MIAs, DLs, Wingman’s family, Angel Softs M and 2.0, and Feeny’s track team in the heat.

ANNOUNCEMENTS:
Kickflip has gifted some fancy printed publicity materials to Rampart to share around and EH some sad clowns. See Bobbitt for more if you need them. Let’s get some more Kingston, Rockwood, Harriman guys out with us!

Heavy circle of pain

THE SCENE: Perfect for a beat down, gloomy and cool
F3 WELCOME & DISCLAIMER

As always ✅
WARM-O-RAMA:

  • Willie mays Hayes
  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 25 x 4 IC
  • 4 count cherry pickers
  • 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: 15 x 4 IC double time 

THA-THANG:

Mosey over to the circle

Round 1

Each man at one station. 60 seconds of work. Once finished move to the next station. Repeat until each man has completed every station. No breaks 

60# sandbag deadlift

Plank 

40# sandbag curl

Burpee 

40# sandbag get up’s

Al Gore

30# ruck plate kettle bell swings

Plank 

20# ruck sack tricep extension

Burpee 

10# ruck plate extension hold

Al Gore

5# sand disc plank slides

Big Boys

CMU Rifle carry

60 seconds of rest while we mosey to start line. Mosey to FSWP sign and back. Record time we. Ame in at 1:45. Challenge men to cut the time by 15 seconds. Go again, came in at 1:20. If we successfully make time then no punishment. If we fail, we get 10 burpees per man. No extra burpees

Round 2

Mosey back to the circle

same plan, but we cut the time to 30 seconds per station to finish on time

60# sandbag bent row

Plank 

40# sandbag squat

LBC 

40# sandbag overhead switch shoulder to shoulder

Al Gore

30# ruck plate overhead press

Plank

20# ruck sack merkin

LBC

10# ruck plate extension hold

Al Gore

plank shoulder touches

Big Boys

CMU Farmer carry

Finish at 6:00

Mosey to start line

Run to the sign and back. If we beat our best time, we’re finished. If we don’t, 30 merkins per man.

MARY:
Did I not have time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Water.

Adult men are approximately 60% water. We can live for bout three days without drinking water. Water is the source of our life. If we don’t have access to clean drinking water, we die.

I want to draw your attention to spiritual water.

Joh 4:7  A woman of Samaria *came to draw water. Jesus *said to her, “Give Me a drink.”

Joh 4:8  For His disciples had gone away to the city to buy food.

Joh 4:9  So the Samaritan woman *said to Him, “How is it that You, though You are a Jew, are asking me for a drink, though I am a Samaritan woman?” (For Jews do not associate with Samaritans.)

Joh 4:10  Jesus replied to her, “If you knew the gift of God, and who it is who is saying to you, ‘Give Me a drink,’ you would have asked Him, and He would have given you living water.”

Joh 4:11  She *said to Him, “Sir, You have no bucket and the well is deep; where then do You get thisliving water?

Joh 4:12  “You are not greater than our father Jacob, are You, who gave us the well and drank of it himself, and his sons and his cattle?”

Joh 4:13  Jesus answered and said to her, “Everyone who drinks of this water will be thirsty again;

Joh 4:14  but whoever drinks of the water that I will give him shall never be thirsty; but the water that I will give him will become in him a fountain of water springing up to eternal life.”

In Psalm 1 we read,

“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”

‭‭Psalm‬ ‭1:1-3‬ ‭ESV‬‬

A tree planted by streams of water prospers. Not because of the view, or it’s individual position. It prospers because it’s roots, the foundation of the tree have access to the source of life. The tree has an endless supply of water.

Brothers, I call you to follow this Psalm. Watch who you run with, watch what they say, delight in the Lord, and spend time with Jesus. Be plugged into Him. He is living water. He is the source of life. Drink of the well, and look to Christ.

Prayer requests

BOM

MOLESKIN:
Super proud of the pax at Rampart today. You guys carried my heavy day without grumbling. Maybe it should get harder. 😉
ANNOUNCEMENTS:
Bobbitt on Iron Pax at Project

Flag and Q change at project coming soon. Let’s go support our family in Oak Ridge.