F3 Knoxville

Tag: Feeny

1st Q and 10ish

THE SCENE: Clear skies and crisp, 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
    • Ths 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 chatty pickers

Willy Mays Hayes

Tempo Squats

Tempo Merkins

LBAC -F

LBAC – R

Hellelujahs

THA-THANG:
Football field marked with 12 cones (8.5ish yard increments).  Perform 10 Burpies, 10 mountain climbers, bear crawl to 20, repeat.  10 Burpies, 10 mountain climbers, bear crawl to 30.  10 Burpies, 10 mountain climbers, bear crawl to 40; 10 Burpies, 10 mountain climbers, bear crawl to 50, repeat to 100.   When reaching the 100 yards, sprint, mosey, or crawl back to start.  Repeat until time expires / pick up six.

For travel can interchange bear crawls with lunges as you see fit.

MARY:
None
COUNT-OFF & NAME-O-RAMA

YES – 15 HIMS including @Iron Chef and @Ride Along and 2 FNG’s Welcome @Bazinga, @Mulligan

CIRCLE OF TRUST/BOM:     

Psalms 18:2 

“The Lord is my rock, my fortress and my savior; my God is my rock, in whom I find protection.  He is my shield, the power tht saves me, and my place of safety”

MOLESKIN:
9 FNG’s this month!

ANNOUNCEMENTS:
Q Calendar up, prayer requests and pictures taken.

The Perfect Gift: Time

THE SCENE: Clear and a crisp 28 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH-cadence x 20
Arm circles-cadence each direction x 16
Cherry pickers x 10
30 sec on own

THA-THANG:

Mosey to open square with short wall

  • Dips x 20
  • step ups x 20
  • Heels to heaven x 20

Mosey to back hill/circle drive, 3 corners Pyramid over and back

1st and 3rd corner

  • 5 burpees
  • 10 Merkins
  • 15 BBS
  • 20 squats

Top of Pyramid

  • 20 squats
  • 15 BBS
  • 10 Merkins
  • 5 burpees

Mosey to Coupon pile

  • Overhead press with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Swings with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Heavy Squats x 20

Mosey to parking lot

  • 10 calf raises on curb
  • Run to first line, 5 burpees, back to curb, 10 calf raises
  • Run to 2nd line, 10 merkins, back to curb, 10 calf raises
  • Run to 3rd line, 15 BBS, back to curb, 10 calf raises
  • Run to 4th line, 20 squats, back to curb, 10 calf raises

Mosey to flag

  • Flutter kicks x 20
  • Hello dolly x 20
  • Pickle poppers until time

CIRCLE OF TRUST/BOM:

Went through story of book by CFA

The reason I tell that story is to help illustrate how our time can be the perfect gift. There are only 24 hours in a day so how we spend our time is important. It doesn’t matter how much we make or how much stuff we have, our time is limited.

So I have 3 challenges to put out there:

  • Be more intentional/present in current situations. Easiest and doesn’t require sacrificing time
  • Find someone (friend/family) to spend more time with
  • More time in the word-study the Bible, not just read

James 4: 13-14

Come now, you who says, “Today or tomorrow we will travel to such and such a city and spend a year there and do business and make a profit.” Yet you do not know what tomorrow will bring – what your life will be! For you are like a vapor that appears for a little while, then vanishes

Leave you with this quote from C.T. Studd, England’s most famous Cricketer. Most famous cricket player at the time and quit to become a missionary

“Only one life, ‘twill soon be past; only what’s done for Christ will last” –

MOLESKIN:
My first VQ. Thanks to all who came out and enjoyed the gloom with me.

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.

Motown Beatdown and Tabata Burpees

THE SCENE: A Bill Withers kinda morning. Rain and “Ain’t No Sunshine”. We met under the pavillion.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – 15
  • Projectivator – 10
  • Abe Vagoda – 6 or 8
  • Knox Picker – No one knows. Tuba, this is your fault! 🙂
  • Tempo Merk – 10
  • Apollo Ono – 7
  • LBAC – 10
  • RLBAC – 10
  • Grady Corn – 10
  • Moroccan Night Clubs – 10
  • Hallelujahs – 10
  • Chattanooga Cherry Pickers © – 10
  • SSH – 15
  • 5 Burpees OYO

THA-THANG:

PAX performed a Burpee Tabata. 30 seconds of burpees with 20 seconds rest for 11 rounds.

  • Round 1: 1 burpee (hold plank)
  • Round 2: 2 burpees (hold plank)
  • Round 3: 3 burpees (hold plank)
  • etc.

11 rounds = 66

The “rests” became a cruel joke as we got into the higher numbers. Something about doing burpees while the timer clearly says to rest.

PAX then rolled dice for the following routine. Roll a 1, do 10 reps of exercise #1. Roll a 2,  do 10 reps of exercises 1 through 2. Roll a 6, you guessed it. Do 10 reps of exercises 1 through 6. Many 6’s were rolled to where PAX accused YHC of loading the dice. YHC had no comment.

    1. SSH
    2. shoulder taps
    3. hr merkins
    4. big boys
    5. basilisk
    6. bobby hurley

MARY:
Rejected! PAX had the choice of Mary or flipping the cards for more dice games. They chose to continue rolling the dice for the following exercises.

    1. climbers
    2. toe merkins
    3. monkey humpers
    4. undertakers
    5. dry docks
    6. heels to heaven

CIRCLE OF TRUST/BOM:

YHC might have misinformed the dear PAX of Rampart at a previous COT. The popular notion is that willpower functions much like a muscle and is prone to get tired. This might not be true. New research (see article here) says that your mindset matters more, when it comes to willpower. In other words, your attitude towards willpower affects willpower. The reasoning is as follows: If you believe that your willpower is limited, willpower is limited. If you believe willpower is unlimited, meaning you get strength from the victories of using your willpower, then you might still be able to use your willpower at full strength.

What does this mean for us? Celebration Matters. When you pass on the cookies don’t mope. Don’t act like you’re deprived. You just defeated that sucka! Celebrate! You might just find a deeper well for more willpower!

It also means that mumblechatter matters in the gloom. Ever notice when someone calls you out you seem to get grittier? We find more energy somewhere when other people talk us up. Mumblechatter and encouragement changes the atmosphere.

YHC would like to introduce the idea of zeal. That’s not a word we use a lot today. The thesaurus gives words such as devotion, determination, diligence, eagerness, fervor, gusto, intensity.

Romans 12:9-12
9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer.

We should do faith with our heart! With zeal! Zeal for the Lord! W should do discipline with our heart! Zeal!
determination, diligence, eagerness, fervor, gusto, intensity. We should do marriage, fatherhood, work, leadership with our heart!

Attitude Matters!
Mindset Matters!
Outlook Matters!

Talk to yourself the right way… you may have a deeper well than you think.

MOLESKIN:

  • Welcome FNG-Wilbur!
  • T-Claps to the Project boys, Mathlete and Tuba for coming down.
  • Surprise visit from Airborne was nice. We thought you were DR.
  • Total Burpees for today was 76. The rest are on you.
  • Prayers for Cardinal and Feeny.

Playlist:

  1. Ain’t No Mountain High Enough – Marvin Gaye, Tammi Terrell
  2. Express Yourself – Charles Wright and the Watts 103rd Street Rhythm Band
  3. Ain’t Too Proud to Beg – The Temptations
  4. I Want You Back – The Jackson 5
  5. The Tears of A Clown – Smokey Robinson & The Miracles (You’re better than this, Pam)
  6. Mr. Big Stuff – Jean Knight
  7. It’s Your Thing – The Isley Brothers
  8. Your Love Keeps Lifting Me – Jackie Wilson
  9. Get Ready – The Temptations
  10. Signed, Sealed, Delivered (I’m Yours) – Stevie Wonder
  11. It’s The Same Old Song – Four Tops

ANNOUNCEMENTS:
MABA continues. Stay on it, men!
Convergence Saturday. Meet at Rampart at 0545.
QCal
Skeletor: Monday.
Cardinal VQ (!): Wednesday.
Wingman: Next Saturday.

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.