F3 Knoxville

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THE SCENE: Drizzle and 51 with a cool breeze from the river.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Willie Mays Hays x 6; Tempo Squats x 10; Tempo Merkins x 6; LBAC x 10 (forward and backward); Seal Claps x 6; Overhead Claps X 10; Chattanooga Cherry Pickers x 6; Drummers x 10; Knoxville Cherry Pickers x 6

THA-THANG:
Workout is called “Add to” building on the base exercise.  As a group, do the following and build each round as time permits:

  • 10 Burpees (Run up the hill to the fort)
  • 20 Merkins; 10 Burpees (repeat run)
  • 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 40 Bench Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 60 LBCs; 50 Squats; 40 Dips; 30 Flutter kicks; 20 Merkins; 10 burpees (repeat run)
  • 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 burpees (repeat run)
  • 80 Monkey Humpers; 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutters; 20 Merkins; 10 burpees (repeat run)

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
2 Peter 1:5 – 8

But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, 6 to knowledge self-control, to self-control perseverance, to perseverance godliness, 7 to godliness brotherly kindness, and to brotherly kindness love. 8 For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ.

Just as adding exercises helps build your fitness, adding virtue, knowledge, self-control, perseverance, godliness, brotherly kindness, and love will help you be fruitful in your walk with Christ Jesus.

Peter also reminds us in 1:12-15:

12 For this reason I will not be negligent to remind you always of these things, though you know and are established in the present truth. 13 Yes, I think it is right, as long as I am in this tent, to stir you up by reminding you, 14 knowing that shortly I must put off my tent, just as our Lord Jesus Christ showed me. 15 Moreover I will be careful to ensure that you always have a reminder of these things after my decease.

Peter adds narrative to the imperative here.  He reminds them that he didn’t start out with all these things.  As a matter of fact, he reminds them of his death that Jesus himself told him he would face because he battled impulsiveness, racism, and narcissistic tendency.  If he can grow from those, we can grow from our baseline.
MOLESKIN:
Praying for continued healing from sickness and for Bobbit’s travel.
ANNOUNCEMENTS:
Painting at Cardinal’s M’s house on March 18th.  FBC Kingston to also assist with something in the yard or additional cleaning.  Claps for fitness test.

Strongman Medley

THE SCENE: 28, clear skies, thankfully not windy and mostly dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, CMU shoulder press x 5, Willy Mays x 6, Derkins x 5, Seated cross over toe touches? x 6 LBAC x 10, Reverse LBAC x 12, Night Clubs x 10, Hallelujahs x 10, Tempo Squats x 5 long hold on last.
THA-THANG:
Mosey down to the Medley area. Split into teams of two. Assign six exercises to the corresponding faces of a dice block. Each group will complete the entire Medley alternating turns. Before beginning roll dice block to determine line work. After team mate 1 is back from a run 2 picks up and does the same run. When the team ahead is on the third lift the next group can start. Everyone waiting is on the line doing whichever exercise was assigned to the number on the rolled dice block for the duration of the medley.

  • Farmers carry CMU’s with pinch grip down and back to first set of cones.
  • Heavy bag carry Zercher/ Hussafel to first set of cones. 20#,60#,120#
  • Kettle bag Circus press x 3 each arm. 35# 53#
  • Load sled and push full length to farthest cones. Unburdened teammate runs down and pushes the distance back and unloads the sled.
  • Dice exercises included: Merkins, awkward turltes, squats, monkey humpers, hold plank, flutter kicks.

MARY:

  • After two full rounds meet up in the circle of pain. Each man leads a short burst exercise of their own choosing until time is up.

COUNT-OFF & NAME-O-RAMA

Lucille, Bobbitt, Skeletor, Piston, Stetson, Airborne, GoDaddy, Hasselhoff, Spielberg, Feeny, Runaway Bride, Ride Along, Bazinga, Candy Crush, Chicken Wing, Daniel Son, Tarantula

17 including 2 young FNG’s
CIRCLE OF TRUST/BOM:
John 21. Jesus is waiting on the shore for us to come back to Him.
MOLESKIN:
Great VQ, learned a lot about organizing and leading a group in something new, and will improve for the next Q.
ANNOUNCEMENTS:
Painting for Mrs. Cardinal soon. Potential order of Rampart merch.

Do the Next Right Thing

THE SCENE: 20 something degrees with a glorious breeze coming off the river to cool the sweltering heat.

F3 WELCOME & DISCLAIMER: Faithfully delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x6
  • Willy Mays Hayes x6
  • Tempo Merk x9 (just go with it)
  • Tempo Sq. X9
  • Tennessee Ricking Chair x9
  • Shoulder Burn
    • Little Baby Arm Circles
    • RLBAC
    • Seal Claps
    • OH Claps
    • Moroccan Night Clubs
    • Hallelujahs
    • Chatty Cherry Pickers
  • SSH x15

THA-THANG:

Kraken. Pax evenly divide to each station. Complete 20 reps of the exercise then run a full lap around the course to the next station. Rinse and repeat. Try to catch the guy in front of you. Stations were as follows:

  1. Bobby Hurleys
  2. BBS
  3. HR Merkins
  4. Iron Mike/Bonnie Blair (jumping lunge)
  5. Flutter Kicks
  6. Shoulder Taps
  7. Apollo Onos
  8. American Hammers
  9. Squats

MARY:

Sadly, no time for Mary.

CIRCLE OF TRUST/BOM:

Yesterday, YHC hiked Le Conte with some brothers from The Project. It’s easy to get overhwhelmed with the distance when you look at the whole distance.

Just as in life, it’s easy to get overwhelmed. We experience decision fatigue after a long day of work and it’s time to decide what to do for dinner. We also get overwhelmed and can’t make decisions when we can only see the big picture. We often ask, “How am I going to get there?” It also happens when we can’t see the big picture at all. “What should I be doing?”

Often we freeze and are afraid to make the wrong decision. Teddy Roosevelt once said, “The best decision is the RIGHT thing. The next best decision is the WRONG thing. The worst decision is NOTHING.”

In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.”

God seems to be more interested in us taking the NEXT RIGHT STEPS rather than making GIANT LEAPS.

DO THE NEXT RIGHT THING.

1. Doing the next right thing develops FAITH.
We can see the spiritual path better in the step-by-step approach.
2. Doing the next right thing develops FAITHFULNESS.
Showing up each day and doing the right things shows that we are dependable.
3. Doing the next right thing develops CHARACTER. As we get the small things, able to handle the big things.

Instead of getting overwhelmed about decisions in life, do the next right thing.

MOLESKIN:

  • A Go30 patch was presented to Piston for completing the challenge.
  • We had 5 men complete the MABA. Patches were presented.
    • Feeny (3150 burpees)
    • Cheeburger (3100 burpees)
    • Iron Chef (3130 burpees)
    • Piston (3125 burpees)
    • Cardinal (72,667 burpees completed by men around the F3 Nation)
  • Special thank you to Lilydipper for coming out to lead a debrief session at coffeteria.
  • Discussed AED for the Fort.

ANNOUNCEMENTS:

  • VQ Week will be February 13-18. Runaway Bride on Monday and Ridealong on Wednesday. Saturday is available or covered by Wingman.
  • Feb 22 will be our fitness assessment (you vs you!) proctored by Bobbitt.