F3 Knoxville

Tag: CheeBurger

Accelerate your king January metric

THE SCENE:  The gloomiest of glooms
F3 WELCOME & DISCLAIMER 

Yes sir, every time

WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Mountain Climbers x 10
  • Tempo Squats x 10
  • LBAC Forward x 10
  • LBAC Backwards x 10
  • Moroccan Night Club x 10
  • Chatty Pickers x 10
  • Knox Pickers x 10
  • Willie Mays Hayes x 10
  • SSH x 10

THA-THANG:

Exercise – Reps
Curls – 150
Heavy Squats – 125
Overhead Press – 100
CMU Swings – 75
Thrusters – 50
Blockees – 25

Set 30 minute timer
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

MARY:
None

CIRCLE OF TRUST/BOM:

Good job testing yourself men. It’s good to know where you stand physically.

It’s also good to think about your spiritual life in the same way. We need to look at our current state, and compare to our past self.

In 2 Corinthians 13:5 says “Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

Examine yourself, your true self, not the self you show others or the you at church. The self when you are alone. Look at that man in the mirror and test him. L

We should not just rely on our feelings that w me are saved. We need to look at the evidence. So how do you examine yourselves, what is the evidence? We must compare ourselves to scripture. What does the Bible say that Saved people should be?

Examples:

Galatians 5:22-23

22 But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith,

23 Meekness, temperance: against such there is no law.

Matthew 16:24

Then Jesus said to His disciples, “If anyone desires to come after Me, let him deny himself, and take up his cross, and follow Me.

Jesus told Nicodemus that you must be born again. Have you been born of the spirit?

“If you know that he is righteous, you may be sure that everyone who practices righteousness has been born of him.” – 1 John 2:29

I am not suggesting that you may have lost your salvation. I’m saying examine your salvation to be sure that you aren’t relying on the words of a preacher, or your parents telling you that you were saved and baptized as a child. We should be able to say the reason that I know I am saved is because I walk with Christ. I know Him. He is my friend that sticks closer than a brother. He is my comfort, He is my foundation and upon Him I lay everything.

“Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

MOLESKIN:
Welcome to FNG – Lucille, also had 2.0 Iron Chef in the house.

Continue relying on The Lord for healing as we mourn the loss of our brother, continue leaning on each other. Reach out to a brother today.
ANNOUNCEMENTS:
3rd F opportunity coming soon to minister to College kids at BCM with Travis Harmon, more info to follow.

2nd F Be watching slack, info coming soon.

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.

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?

Nightmare before Christmas WOD #2 “Lock, Shock, and Barrel”

THE SCENE: A brisk 25 degrees
F3 WELCOME & DISCLAIMER

Obligatory, and check.
WARM-O-RAMA:

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

THA-THANG:

“Lock, Shock, and Barrel”

1/2 Pax wearing ruck or vest, app pulled sandbags for pull through

  • 10 man makers
  • 50 plank ruck pull through
  • 400m ruck
  • 10 man makers

Cops showed up around here to check on us. Apple Watch thought I had a fall, through all the layers and gloves, I couldn’t get to it quick enough. 911 was called and 5.0 came to check on us. Turned out to be one of Roane County’s finest that ,multiple PAX had been EH-ing. All in all, glad it happened, maybe he will show up to a beatdown soon.

  • 50 ruck press/leg lift
  • 400m  ruck
  • 10 man makers
  • 50 ruck twists (2 ct)
  •  400m ruck

MARY:
Super quick Skeletor’s choice of core burning exercises on the 6
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Everyone read the latest newsletter from Kickflip? If not, he has been releasing them every Sunday morning and I highly recommend that you give them a read. This week I was challenged by what I read to make a few changes in my COT.  

In my COT’s I try to be motivational, encouraging, and point you all to Christ in some way. Today will be different. I am going to share one of my biggest struggles as a man, as a husband, and as a father. I struggle with anger. If I am not careful, I will let it get the best of me, and I lash out at those I love. I am going to use this newsletter as a springboard to be more open and honest with you guys. I think mostly we come here to be an encouragement to each other but we haven’t reached the point where we are honest about our weaknesses. I have more, but today it’s anger that’s on my mind. 

The root of my anger is selfishness. My M will ask me for a favor, the. Another, then another, then another, and before you know it, I blow up. Or, Super Soaker needs some help while I am working on something, or “resting”, and I grumble at him and let him know I am too busy. I have prioritized my needs over theirs, and that isn’t right. It should be God first, others second, and me third. 

The root of my selfishness is pride. My pride gets in the way when I begin to think that my needs are more important, and I begin to prioritize myself or my needs over anyone else’s. 

The goal I should have in my heart is to be more like Christ each day. “He must increase, I must decrease”. 

“‘The Lord is slow to anger and abounding in steadfast love, forgiving iniquity and transgression,’”

Numbers 14:18 ESV

“A hot-tempered man stirs up strife, but he who is slow to anger quiets contention.”

Proverbs 15:18 ESV

MOLESKIN:
Couldn’t have been a better day in the gloom. We welcomed THREE FNG’s today. Welcome Slider, Candy Crush, and Baskin!

My 2.0 “Super soaker” was also in attendance.

Proud of these men. Most who were in attendance today earned a niceChristmas patch for completing GORUCKS The Nightmare Before Christmas WOD’s.

ANNOUNCEMENTS:
Too excited to remember every thing Bobbitt had for us!