F3 Knoxville

Tag: Cardinal

1st and 10’s = 11’s

THE SCENE    Never better, 55 and dry, another perfect day for a beatdown.
F3 WELCOME & DISCLAIMER

  • Welcome to F3:  Fitness Fellowship/Faith
  • My name is Spielberg
  • Couple of things before we begin:
    • I am not a professional
    • This is a free workout, you are here on your own volition
    • I don’t know the injuries you may or may not have, so modify as needed.  Push yourselves, don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:
SSH

Knox Cherry pickers

Willy Mays Hayes

Tempo Squats

Tempo Merkins

LBAC -F

LBAC – R

Moroccan Night Clubs

Hellelujahs

THA-THANG:
Football field marked with 10 cones (10ish yard increments).  Perform 10 Merkins, 1 Burpie, Bear crawl / Imperial Walkers to 20.  Perferm, 10 merkins, bear crawl to 30.  9 Merkins, 2 Burbies, bear crawl / Imperial Walkers to 40; 8 Merkins, 3 Burpies, Bear crawl/ Imperial Walkers to 50, repeat to 100.   When reaching the 100 yards, sprint, mosey, to start.  Repeat until time expires / pick up six.  

MARY:
Mary go round to finish.  
COUNT-OFF & NAME-O-RAMA

YES – 15 HIMS including @Iron Chef and 1 FNG.  Welcome back @OliveOyl and Welcome FNG @Cheesecake to the gloom.

CIRCLE OF TRUST/BOM:     

Tony Robbins

“Our goal is not to ignore the problems of life, but to put ourselves in better mental and emotional states where we can not only come up with solutions but act upon them.”

“It’s your decisions, not your conditions, which shape your life.”  

MOLESKIN:
Welcome Cheesecake to the Fort!  

ANNOUNCEMENTS:
Shield Lock – Alpha and Bravo team complete, Rock Climbing, Haw Ridge info.  Prayer requests and pictures taken.  

What’s the count Dora?

  1. THE SCENE: Cold after the rain
    F3 WELCOME & DISCLAIMER
  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • This is a free workout
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:

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

THA-THANG:
PAX are separated into two teams to compete

One PAX will Dora to the fort and back while carrying a 40lb sandbag

The other members of the team will perform a single motion until Dora returns keeping count of total individual and team count. The sandbag will be handed off to the next member of the team for fort exploration until all members of the team have explored. Once all have explored the total score will be tallied and the winning team will get to stack one CMU by the flag, and the PAX with the highest count will also stack one CMU at the flag  most CMU’S at the end wins

Compete until 6:00

Exercises

  • CMU curls
  • CMU Squats
  • Big Boys
  • Burpees
  • Toe merkins

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Ephesians 4:1-7
“Therefore I, the prisoner of the Lord, implore you to walk in a manner worthy of the calling with which you have been called, with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace. There is one body and one Spirit, just as also you were called in one hope of your calling; one Lord, one faith, one baptism, one God and Father of all who is over all and through all and in all. But to each one of us grace was given according to the measure of Christ’s gift.”

Emphasis today on ‭‭verses 2-3, “with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace.”

Lend a hand, a hug, or an ear for a brother in need. Be gentle with them, be patient with them, and bring peace to their situation.

MOLESKIN:
Big giant T-claps to Feeny as he was able to complete 24 days in December of 100 Merkins a day earning the GO30 patch, well done!

Awesome to hear that Rampart represented well at F3 Smokies Convergence. With 10 or 11 HIM’S in attendance, well done!
ANNOUNCEMENTS:
Can’t think of any…..

Heavy reflection

THE SCENE:

Moist, gloomy, and warmish.  Ahhhh perfect.

F3 WELCOME & DISCLAIMER

Yep

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:

Plan A Heavy Reflection

One man per station rotate every 60 seconds 2 rounds

  1. CMU goblet squat
  2. Blockie
  3. CMU tricep extension
  4. CMU swings
  5. CMU curl
  6. Good mornings
  7. Derkin
  8. CMU stack squat
  9. CMU clean and press
  10. CMU lunges
  11. CMU overhead press
  12. Elf on the shelf
  13. CMU snatch
  14. CMU rows
  15. Plank pull through

Sandbag work

Pax pair up, work as a pair for each station 2 rounds

  1. 60# dead lift, one man lift, next man lift
  2. 40# bag hay bale partner throw
  3. 40# overhead throw
  4. 20# center snap
  5. 53# bowling
  6. 35# shot put
  7. 5# frisbee toss

MARY:

Mary’s older uglier sister Terry

Tractor pull

  • Strap into the shoulder harness and bear crawl dragging the body bag as far as possible. All men go with encouraging pax, 4 men carry the bag back. Next volunteer straps in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I sure am proud of these guys at Rampart. We all discussed
ANNOUNCEMENTS:

 

1. Get signed up for the MABA here: https://f3maba.com/signup/2023. Make a plan now how you’re going to do this. Without forethought, 100 burpees in a day is likely not going to happen. Be a strategic man of action starting TODAY!
2. Don’t forget! Hardship Hill gets more expensive tomorrow. Get signed up today! https://www.adventuresignup.com/Race/TN/Kingston/HardshipHillOCR

Go30 starting afresh and anew tomorrow.

Back to the Future

THE SCENE: A toasty 27 with some residual snow on the ground as a reminder of how cold it COULD be. Thanks nature.

F3 WELCOME & DISCLAIMER: Impartially implemented.

WARM-O-RAMA:

  • SSH x15
  • Willy Mayes Hays x10
  • Knox Cherries x10
  • Tempo Squats x10
  • Tempo Merks x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10 (irony noted)
  • Chatty Cherry Pickers x10
  • Quick Tempo SSH x15

Mosey to the amphitheater.

THA-THANG:
Pax performed a Dora back to 1955. While Marty travels, Doc Brown does exercises.

Exercises were as follows…

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Squats

Travel was around the amphitheater, lunges from cone to cone, then return.

Once the routine was complete, pax had to return to 1985 or be stuck in 1955.

Exercises were in reverse…

  • 250 Squats
  • 200 LBCs
  • 150 Merkins
  • 100 Shoulder Taps

Travel was again around the amphitheater but lunges were in reverse.

Zero pax returned to 1985 and either disappeared from existence and/or had to kiss their mother. Better luck next time, Marty.

MARY:
Outatime! QIC was disappointed not to use the Flux Capacitor. We’ll have to wait for the sequel.

CIRCLE OF TRUST/BOM:
A friend and YHC used to discuss the theory of time travel as the rules were written by BTTF I, II, and III. When the world seemed like it was going south, he said, “Is this Biff’s world?” Often times, life can begin to feel like Biff’s world where the bad guys win and life just seem unfair.

Many people try to cope  by escaping reality using drugs and alcohol, TV, Movies, games, daydreaming, etc. It’s important for HIMs to embrace reality as it is. It is also important to be present in the time in which we find ourselves.

Don’t live in the future. People spend a lot of time and energy worrying about the future. YHC’s M was worrying about the exit ramp while driving in the in the snow. “We’re not there yet.”

Matthew 6:34 says

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

 

Don’t live in the past. Ps 103 says,

As far as the east is from the west, so far has he removed our transgressions from us.

God doesn’t live in the past. We shouldn’t either. The present moment, even in suffering, is a gift and a blessing. Choose this timeline. Choose this reality. Choose to accept the situation as it is. Each moment of suffering is an opportunity to work with the guy next to you. Another moment, alive, no matter how long, sure, is an opportunity to exchange love; to give and/or receive love.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Rom 8:28

God is able to work in the here and now. We should work to see it and trust.

MOLESKIN:

  • Many BTTF quotes were enjoyed.
  • Stetson has been assigned to watch BTTF I and II by next beatdown and is therefore exempt from taking down Christmas decorations until it’s done.
  • Soundtrack included:
    • “Back to the Future” – The Outatime Orchestra
    • “The Power of Love” – Huey Lewis & The News
    • “Marty’s Letter” – Alan Silvestri
    • “Johnny B. Goode” – Marty McFly and the Starlighters
    • “The Clocktower” – Alan Silvestri
    • “Back In Time” – Huey Lewis & The News
    • “Warmed Up” – Alan Silvestri
    • “Beat It” – Michael Jackson
    • “The Wallflower” – Etta James
  • Prayers for Skeletor, Wingman’s 2.0, Bink’s mom, Cardinal’s cousin.

ANNOUNCEMENTS:

  • Welcome back Spieilberg!
  • Make America Burpee Again campaign starts in January! Get signed up! Details in Slack!
  • Go30 Challenge restarts in January! Get signed up! See Wingman. Details in Slack!
  • Cardinal’s VQ on Jan 11!
  • Skeletor on Q Saturday; Piston on Monday; Wednesday OPEN!
  • January 7 – Convergence @ F3 Smokies. See Slack for details!

12 Pains of Christmas

THE SCENE: Gloomy and wet.  No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkin

THA-THANG:
Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).  Every 3rd number, run all the way into the fort.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Ring of fire

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?