F3 Knoxville

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.  

Piston’s Derriere Destroyer

THE SCENE: 45 degrees and drizzling rain (about to rain hard). Wonderful day to start with a gloom sess.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x of the following:  SSH; Tempo Merkins; Tempo Squats; WMH; Chattanooga Pickers; Moroccan Night Clubs; Knoxville Pickers; finish with Undertakers.
THA-THANG:
Mosey to pavilion.

  • 1 burpee; 2 “Nancy Kerrigan” (Crossover back lunge – think skating); 3 Pickle Pointers
  • 2 burpees; 4 “NK”; 6 PP
  • 3 burpees; 8 “NK”; 12 PP

Continue this model until round 5 modify to 20 NK and 50 PP each round while continuing to add burpees.

At round 9, hold a glute bridge for 3-4 minutes, if you don’t break, you can skip round 10 of burpees.

Continue until round 12 of burpees.  For rounds 11 and 12, change PP to Fire Hydrants (25 per side).

MARY:
Hold Al Gore for 1 minute.  30 second glute stretch each side; 30 second adductor stretch each side; 30 second forward stretch for hamstrings.
COUNT-OFF & NAME-O-RAMA

14 HIMs in the gloom today.

CIRCLE OF TRUST/BOM:
Leadership many times means having to think on the fly and be able to articulate things off the top of your head.  Abraham Lincoln was one of the best at extemporaneous speaking.  But Lincoln’s secret was that he actually practiced speaking extemporaneously – whether verbal or non-verbal in his preparation.

And while there may be times when we are completely taken off guard by something, as leaders we need to be ready to lead – with verbal and non-verbal leadership.  So care must be given in our preparation even if we never have the opportunity to demonstrate our preparedness.

1 Peter 3:15 states, “but in your hearts regard Christ the Lord as holy, ready at any time to give a defense to anyone who asks you for a reason for the hope that is in you.”

Working through scenarios of preparedness is something we should do in several areas of life, whether for work, home, F3, and our Christian walk.  Be ready to lead.

MOLESKIN:
Praises for new babies; prayers for Ride Along (sick) and Binks (House Hunting).
ANNOUNCEMENTS:
Binks to update Slack about 2nd F opportunity for rock climbing gym in Knoxville, discussed Ruck prep, and discussed purchase of AED during coffee.  Reviewed who was on Q over the next couple of glooms.

Repetition makes perfect punishment

THE SCENE: Dang that was cold……
F3 WELCOME & DISCLAIMER

obligatory ✅
WARM-O-RAMA:

SSH – 15

merkin tempo – 5

SSH – 10

squat tempo – 5

SSH – 5

knoxville cherry picker – 5

SSH – 10

Willie Mays Hayes – 6

SSH – 15
THA-THANG:
Mosey to pavilion

  • 50 bench dips
  • 50 toe merkins
  • 40 bench dips
  • 40 toe merkins
  • 30 bench dips
  • 30 toe merkins
  • 20 bench dips
  • 20 toe merkins
  • 10 bench dips
  • 10 toe merkins

Mosey to bleachers

  • 50 Merkins
  • Box jump to top of bleachers, walk back down
  • 40 Merkins
  • Box jump to top of bleachers, walk back down
  • 30 Merkins
  • Box jump to top of bleachers, walk back down
  • 20 Merkins
  • Box jump to top of bleachers, walk back down
  • 10 Merkins
  • Box jump to top of bleachers, walk back down

Mosey to Dugout

  • 60 second wall sit
  • 60 second plank
  • 50 second wall sit
  • 50 second plank
  • 40 second wall sit
  • 40 second plank
  • 30 second wall sit
  • 60 second plank

Mosey to Rampart sign

Lot tracer for 10 spots

RTB

 

MARY:

SHOULDER BURN

  • LBAC
  • SEAL CLAPS
  • OHC
  • MOROCCAN NIGHT CLUB
  • CHATTANOOGA CHERRY PICKER
  • THERE MIGHT HAVE BEEN SOME MORE BUT WHO IS COUNTING

CIRCLE OF TRUST/BOM:

Husbands, love your wives, even as Christ also loved the church.”
Ephesians 5:25

What a golden example Christ gives to his disciples! Few masters could venture to say, “If you would practise my teaching, imitate my life;” but as the life of Jesus is the exact transcript of perfect virtue, he can point to himself as the paragon of holiness, as well as the teacher of it. The Christian should take nothing short of Christ for his model. Under no circumstances ought we to be content unless we reflect the grace which was in him. As a husband, the Christian is to look upon the portrait of Christ Jesus, and he is to paint according to that copy. The true Christian is to be such a husband as Christ was to his church. The love of a husband is special. The Lord Jesus cherishes for the church a peculiar affection, which is set upon her above the rest of mankind: “I pray for them, I pray not for the world.” The elect church is the favourite of heaven, the treasure of Christ, the crown of his head, the bracelet of his arm, the breastplate of his heart, the very centre and core of his love. A husband should love his wife with a constant love, for thus Jesus loves his church. He does not vary in his affection. He may change in his display of affection, but the affection itself is still the same. A husband should love his wife with an enduring love, for nothing “shall be able to separate us from the love of God, which is in Christ Jesus our Lord.” A true husband loves his wife with a hearty love, fervent and intense. It is not mere lip-service. Ah! beloved, what more could Christ have done in proof of his love than he has done? Jesus has a delighted love towards his spouse: He prizes her affection, and delights in her with sweet complacence. Believer, you wonder at Jesus’ love; you admire it–are you imitating it? In your domestic relationships is the rule and measure of your love–“even as Christ loved the church?”

-Charles Spurgeon

MOLESKIN:
Greg to have our brother Rocket join us today. Love it when PAX get out to visit with us.

dproud of the turnout for painting at Cardinals family’s new home. What a blessing it was to see the men of F3 Knoxville being the feet and hands of Christ serving others in need.
ANNOUNCEMENTS:
AED – GO FUND ME is live, for now we will plan on AOQ carrying this item when we get. Ride along will be promoted to admin of the gofundme account, along with Lucille and Bobbit also in the circle of accountability. We will continue to raise funds until we reach our goal and then Lucille will purchase.

CSAUP Escape from Haw Ridge 4/14 currently have one team of 4 from Rampart, all welcome.

RUCK- Many opportunities to ruck this week including Monday night, Tuesday am, Thursday am

Shield Lock Bravo tooling up  contact Piston if you want in

 

Bear Crawl to Glory

THE SCENE: Beautiful sonny day, no gloom to be found
F3 WELCOME & DISCLAIMER

Covered full disclaimer for FNG in attendance
WARM-O-RAMA:

SSH – 15, Tempo Merkins x 10, Tempo Squats x 10, LBACF, LBACR, Moroccan Night Club x 10

Chatty CP’s, Knox CP’s, Willie Mays Hayes, SSH x 15

THA-THANG:

Mosey with CMU to Amphitheater

Buy in:

Bear Crawl to the top of the Amphitheater

10 Burpees

Crawl Bear back down

Main Beat down was a ladder exercise

Do first exercise, bear crawl to the top level, then run around amphitheater back down. Do first exercise, bear crawl to second exercise, complete it, then bear crawl to the top and return. Continue this pattern for every step of the amphitheater returning to the stage after each round.

Exercises were as follows:

First step 25 CMU Curls

Second Step 10 Derkins

Third Step 25 Dips

Fourth step, take CMU with you on this step, 25 Clean and Press, leave CMU at the top

Fifth step100 Heavy Squats

Cash out – Bear crawl with CMU from the Amphitheater to the fort, yes up the hill all the way until we touch it.

Watch out for that sidewalk in the middle of the path, busted my CMU on it.

RTB

 

MARY:
None

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Busted CMU no burpees performed…… Also, Iron Chef in the house
ANNOUNCEMENTS:
Cardinal Widow painting opportunity 3/18

Escape from Haw Ridge 4/14

Hardship Hill on the horizon, please join our team if you can. We have two open spots.

Rubbin’s Racin’

THE SCENE: warmest Q of the year this far, a beautiful 47.
F3 WELCOME & DISCLAIMER

YEP!
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Toe merkins
  • Tempo Merkins
  • LBAC -F
  • LBAC – B
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • Hamstring stretch

THA-THANG:
Collect toys, and mosey to the track

Separate PAX into two groups of equal size and fitness level

One group on each end of the soccer goal.

We will have a PAX race from the center of the goal every time each team finishes a round of the following.

  1. 100 CMU curls
  2. 100 CMU squats
  3. 100 Merkins
  4. 25 sandbag burpees 40#
  5. 200 yard run

A race can only be completed once all PAX on a team have completed all exercises in the list. Once a PAX finishes their contribution, they will hold Al Gore until their team is finished. Once finished they must elect a candidate to run the race. Each PAX must run race once.

Races are as follows:

Round 1 – Bear Crawl to the orange cones, sprint back

Round 2 – Crab walk to the orange cones, sprint back

Round 3 – Bernie to the orange cones, sprint back

Round 4 – CMU Rifle carry 200 yards, if CMU falls out of position, stop running

Round 5 – 40# sandbag toss to orange cone, carry bag and sprint back

Each win is a point. If we tie, there will be a heavy plank hold off. Team will elect one man to hold plank with 40# SANDBAG on his butt. The PAX who holds longest wins a point, and therefore the whole shabang.

Team 2 wins 3-2

MARY:
No time
CIRCLE OF TRUST/BOM:

Copied from Judge Judy newsletter 3/4/22

“Once upon a time there were two families who lived next door to each other. The families were quite different. The first family were Christians. They took good care of their house and lawn. They never used tobacco, alcohol, or drugs. They never cursed or fought loudly with one another. The kids were never in trouble, and they all went to church every Sunday.

The second family had nothing to do with God. Their house and lawn were a mess. They smoked and drank to excess and even used drugs. They cursed and fought loudly with one another. The kids were always getting in trouble with the law. They never went to church.

One day the teenage daughter from the first family told her father, “You know, Dad, I think there’s trouble next door. Their kids told some of my friends at school that their dad and mom are going to get a divorce.”

Dad said, “Divorce, huh? Too bad” and went on about his day.

The daughter went into the kitchen where her mother was preparing dinner and repeated the news. Her mother nodded her head knowingly. “That’s what they get for not going to church and for living like they do. Let that be a lesson to you, in case you ever get the notion you don’t want to go to church! I sure hope we get some decent neighbors in there after they’re gone.”

And, behold, the second family split up and moved away. And the new neighbors were decent people who kept up the house and yard, never smoked or drank or used drugs. They never cursed or fought loudly. Their kids were honor students. The new family even went to church occasionally. And the first family lived happily ever after, never bothered by their neighbors again.”

Men, let’s not be that first family. There is a quote in the Q source that says “Hard looks and straight talk (tempered by love) get results”. It’s part of the whetstone philosophy. Whetstones are used to sharpen blades. F3 uses this idea as a relationship model. Each man can be a whetstone or a blade, or both. Every man needs a whetstone, and every man can be a whetstone. Look around you, are there men in your life that are struggling with being a husband, father, or son. If you have had success where they are failing, tell them that you were there once and how you were able to find your way to success .

“As iron sharpens iron, So a man sharpens the countenance of his friend.”
‭‭Proverbs‬ ‭27‬:‭17‬ ‭NKJV‬‬

MOLESKIN:
Iron chef also in the house.
ANNOUNCEMENTS: