F3 Knoxville

Tag: Curious George

We love CMUs

THE SCENE: Colder than crap for March 13th.  34 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee, 15 SSH, 2 burpees, tempo merkins x5, 1 burpee, tempo squats x5, 2 burpees, WMH x 6, 1 burpee, Knoxville Cherries x6, Shoulders:  LBACs (forward/back), Seal claps, OH claps, Chattanooga Cherries, and finish with Projectorvators x 5.
THA-THANG:
Mosey to middle light of parking lot with CMUs.

  • 30 CMU Thrusters, 30 CMU Swings, and 5 Burpees
  • 20 CMU Thrusters, 20 CMU Swings, and 5 Burpees
  • 10 CMU Thrusters, 10 CMU Swings, and 5 Burpees
  • Run approximately 200 meters
  • 5 CMU Thrusters, 5 CMU Sumo High Pulls
  • Run approximately 200 meters
  • 10 CMU Goblet Squats, 10 CMU Sumo High Pulls, 5 Burpees
  • 20 CMU Goblet Squats, 20 CMU Sumo High Pulls, 5 Burpees
  • 30 CMU Goblet Squats, 30 CMU Sumo High Pulls, 5 Burpees
  • 15 CMU Thrusters, 15 CMU Goblet Squats, 5 Burpees
  • 30 CMU Thrusters, 30 CMU Goblet Squats, 5 Burpees
  • Run approximately 200 meters
  • 2:00 Minutes of CMU Curls
  • 1:00 Minute of Monkey Humpers in honor of Curious George

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
11 PAX were hitting it hard today.
CIRCLE OF TRUST/BOM:
Synopsis from Romans 5:1-11:
1. FAITH in Christ provides peace and access
2. HOPE through Christ allows us to endure suffering to become more Christ-like
3. LOVE of Christ saves sinners from God’s wrath and justifies us now and in the future

Faith, Hope, and Love is a repeated theme in Scripture.

“Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. 2 We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. 3 And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, 4 endurance produces proven character, and proven character produces hope. 5 This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us.  6 For while we were still helpless, at the right time, Christ died for the ungodly. 7 For rarely will someone die for a just person—though for a good person perhaps someone might even dare to die. 8 But God proves his own love for us in that while we were still sinners, Christ died for us. 9 How much more then, since we have now been justified by his blood, will we be saved through him from wrath. 10 For if, while we were enemies, we were reconciled to God through the death of his Son, then how much more, having been reconciled, will we be saved by his life. 11 And not only that, but we also boast in God through our Lord Jesus Christ, through whom we have now received this reconciliation.”

MOLESKIN:
Prayers for Wilbur and M as another 2.0 on the way, prayers for those HIMs traveling like Binks, praises for good health and job reports.  Great to have Curious George back with us.
ANNOUNCEMENTS:
March 18th is painting Cardinals’ M’s house in Karns (Please sign up), CSOP Hackshaw Ridge (see newsletter), 3rd F – still working on a draft letter to send to churches about male leadership in the community and F3.  RAMPART will be bombing other AOs this week starting with Big Ball.

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!

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!!