F3 Knoxville

Time keeps on ticking!

THE SCENE: We had a little fog with temps around 65
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop, Tempo Merkins, Willie Mayes Hayes, LBC’s, Moroccan Night Clubs, Knoxville Cherry Pickers and we were ready to go.
THA-THANG:
Workout area was set up like a clock with each hour of the clock identified with a placard identifying the hour and the exercise to go with it.

12 o’clock- Merkins, 1 o’clock- heavy squats, 2 o’clock- low planks, 3 o’clock – Hello Dollies

4 o’clock- curls, 5 o’clock lunges, 6 o’clock – high planks, 7 o’clock box cutters

8 o’clock- triceps extensions, 9 o’clock 8 count body builders, 10 0clock- mtn climbers, 11 o’clock Freddie Mercury’s

The Q kept the time of 1 minute increments continuously running.  Each HIM was on a different exercise and when the timer was started the first round, each person would do the exercise for 40 seconds and then move to the next exercise within 20 seconds.  This was done until the round was completed (12 minutes) and then time stood still as we ran appx 200 meters.

Once the group was back in position, the Q started the clock and the group repeated the trip around the clock with 50 seconds of exercise and 10 seconds to move to the next exercise.  This was done until the round was completed (12 minutes) and then time stood still and we ran appx 200 meters.

For the 3rd round, we took turns picking out an hour on the clock and doing the same exercise as a group until 6am.

MARY:
COUNT-OFF & NAME-O-RAMA
Rampart had 6 HIMs beat the gloom and utilize our time that we were given to strengthen our F3″s
CIRCLE OF TRUST/BOM:
The word came from Luke 13:6-9.  The story of the gardener that took care of the owners fig tree.  The owner comes and sees that the tree once again has not produced fruit (after 3 years) and tells the gardener to cut it down “Why should it use up the soil”!  The gardener asks for another year to fertilize and care for the tree.  It in one years time it has not produced fruit, it will be cut down and replaced with a tree that will produce fruit.

As we emphasized the use of time and the importance of utilizing the limited amount that we are given, we must look at this parable and see that we are given a specific amount of time on this earth to produce fruit.  If we don’t produce the fruit, God will use another to fulfill his will and we will have missed out on the opportunity he has given us.  At the end of our life we will be judged.  We will not enter Heaven by our good works (our fruit) but by the mercy and grace given to us freely by God and the sacrifice of Christ.  It is because of this mercy, grace and sacrifice that we should strive to utilize every second that we have to produce good fruit.  This can be leading people to Christ or just showing the love that Christ showed to others.  Our clock is ticking, utilize every moment.
MOLESKIN:

ANNOUNCEMENTS:
AED and med kit familiarization on Saturday, July 1.

Groundbreakers

THE SCENE: It’s warming up… Steamy today
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

SSH x 10

Chuck Norris Merkins x 5

Tempo Squats x 10

Projectivators x 10

Shoulder burn: LBAC-F, LBAC-B, Moroccan Night Clubs, Chatty Cherry Pickers

Knoxville Cherry Pickers x 5

Willie Mays Hayes x 8

THA-THANG:

Groundbreakers

7 ROUNDS:

  • 10 Merkins
  • 22 Ruck Single Arm CMU Row (11 each arm)
  • 11 CMU OHP
  • 10 CMU Squats
  • 6 CMU Reverse Lunges
  • 13 CMU Swings
  • Mosey to Rampart Sign

MARY:
3 minute Roulette Flutter kicks, Freddie Mercury’s, LBC’s

CIRCLE OF TRUST/BOM:

On March 10th, 2010 ISAF directs U.S. Forces, Afghanistan to develop a Cultural Support Team.

7 CST teams deploy to Afghanistan from 2011-2014

10/22/11: CST Ashley White killed in Kandahar Province while supporting 2/75th Ranger Regiment

10/6/13: CST Jennifer Moreno killed in Kandahar Province while supporting 3/75th Ranger Regiment

So as you think about sacrifice consider Romans 12:1

 

“I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service.”

How do we live as a sacrifice? 

 

“Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ This is the first and great commandment. And the second is like it: ‘You shall love your neighbor as yourself.’ On these two commandments hang all the Law and the Prophets.””

Matthew 22:3740

MOLESKIN:
Welcomed our Project Brothers, Mathlete and Biohack for encouragement to attend Esape from Haw Ridge,

Huge welcome back to Foghorn Leghorn, and welcome FNG Shanghai Dave.
ANNOUNCEMENTS:
Escape from Haw Ridge, Hardship Hill, GoFund Me for AED, CPR training

Early Easter Egg hunt at Rampart

THE SCENE: Cloudy with temps in the mid 40’s
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hop: 20-4 counts, Beach Body Stretch: 5-rotations, Merkins: 10-4 counts,Tempo Squats: 10-4 counts, Willie Mays Hayes: 6-4 counts, LBAC: 10-4 count (forward), LBAC: 10-4 count (Backwards), Chattanooga cherry pickers (5-4 count)

THA-THANG:

The Easter bunny made an early trip to Rampart just to help in the mornings fun. As we followed the Q’s instructions, the PAX found Easter Eggs.  Once and egg was found, it was opened and the PAX was rewarded  with a surprise.

Light jog to the sign.

Egg 1= each person will do 15 squats with the provided 75 lb CMU. While you are waiting your turn you will hold either a high plan or a low plank until everyone has completed the squats.

Medium run to the jungle gym.

Egg 2= Each person will do 20 squats with the provided standard CMU. While you are waiting your turn, you will do flutter kicks until everyone has completed the squats.

Mosey to the track

Egg 3= Group will pair off in teams of two. Each 2 man team will carry the provided 75 lb CMU from point A to point B and back (appx 50 yards). While they are doing this, the other teams will rotate doing 10 merkins, 10 mountain climbers and 10 side straddle hop until each team has completed the team block carry.

Jog to the bleachers:

Egg 4= Each person will do 15 dips and then go up the bleachers to the top and then come down the stairs. This will be done 5 times. Once completed, the team will go to the track and hold Al Gore until all PAX’s have completed the task.

Mosey back to the track

Egg 5= The team will then begin an Indian run around the track back to the sidewalk.

Egg 6=  HIM’s cut into two groups of 6.  Each HIM takes a track lane and completes the following sprints:

1st sprint=  40 yard sprint, back peddle sprint back to start-  Second team does the same.

2nd sprint= 40 yard sideways leg crossover sprint then back to start- Second team does the same.

3rd sprint= 40 yards lunges then sprint back- second team does the same.

Mosey back to the COT

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
Rampart

@Bobbitt (Kevin Gray), @Skeletor (Tyson Canup), @ Binks (Caleb McDaniel), @ Feeny (Josh Banken), @ Ride Along (Steve Brooks), @ Wilbur (Jimmy Munsey), @ Lucille (Austin Williams), @ Runaway Bride (Seth Strahan), @ Outnumbered (Daniel Hildebrandt), @ Fridge (T.J. Seiber), @ Laces Out (Andy Spellman), @ Olive Oyl (Will Burgess), @Skewer (Stephen Anderson)
CIRCLE OF TRUST/BOM:

Yesterday I received this text from my daughter concerning my grandson.  “B. just told me the world is filled with bad people and someone blew up three people and one person died. I am sure he heard if from one of us talking. If you hear him saying this try to reiterate that people are good. Also, try to not talk about that stuff in front of him. He is too little to know about people killing people outside of his pretend superhero’s. It seemed like it worried him and I don’t want him to be scared of life.”

It seemed like it worried him and I don’t want him to be scared of life.

We are talking about a 4 year old boy but when I thought about it more, how many of us go through stages like my grandson where we can be (scared of life). As adults, we all know the world if filled with difficult times and evil as well as good but how often do we let the evil put us into a mental state that makes us scared of life.

John 19:28 records Later, knowing that all was now completed, and so that the scripture would be fulfilled, Jesus said, I am thirsty. A jar of wine vinegar was there, so they soaked a sponge in it, put the sponge on a stalk of hyssop plant, and lifted it to Jesus lips. When he had received the drink, Jesus said, it is finished. With that, he bowed his head and gave up his spirit.

It is finished. Those 3 words should give us great comfort when we fall into the trap of being scared of life. We cant control the evil and hard times that we will face during our life. Whether its a death in the family, a sickness or the spin of Fox or MSNBC concerning the world news, an active shooter situation in a Nashville school or a shooting in Midtown, we cant hide from the hard times and evil of this world. With this said, we have the blessing that when Jesus made the statement “it is finished”, he completed the last step that was needed for us know that as believers, we are assured an eternity in the presence of The Father.  This was due to a perfect sacrifice we did not deserve. Don’t let this world make you scared of life. Always remember, the requirements for our salvation was finished by Jesus on the cross.  We don’t have to be scared of anything!

MOLESKIN:

ANNOUNCEMENTS:
We need 2 to 3 more members for Hardship Hill Rampart team.  AED and life support training is scheduled for April 13th (contact Wilber for questions).

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.  

Tour de Rampart

THE SCENE: Very nice, very nice indeed
F3 WELCOME & DISCLAIMER

Yeppers
WARM-O-RAMA:

  • Projectivators x 10
  • windmills x 10
  • knoxville cherry picker x 10
  • willie mays Hayes x 10
  • inchworm down and up x 5
    THA-THANG:
    Begin a tour of Rampart, multiple tour stops with punishment around every corner
  • Parking spot outline from last car to the FSWP sign
  • Mosey to dugout, wall sit until we break, then 25 squats,
  • Inverted wall stand 30 seconds,
  • Mosey to playground, 11’s, Big boys and Merkins
  • Mosey to opposite side of the track 50 LBC’s
  • Mosey down the trail, sprint up the big hill, hold for 6
  • Mosey to pull up bar, hold Al Gore while we rotate through each person does max pull up’s once everyone has done their max
  • mosey by auditorium, then RTB

MARY:
No time 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

3 John
“The Elder, To the beloved Gaius, whom I love in truth: Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers. For I rejoiced greatly when brethren came and testified of the truth that is in you, just as you walk in the truth. I have no greater joy than to hear that my children walk in truth. Beloved, you do faithfully whatever you do for the brethren and for strangers, who have borne witness of your love before the church. If you send them forward on their journey in a manner worthy of God, you will do well, because they went forth for His name’s sake, taking nothing from the Gentiles. We therefore ought to receive such, that we may become fellow workers for the truth. I wrote to the church, but Diotrephes, who loves to have the preeminence among them, does not receive us. Therefore, if I come, I will call to mind his deeds which he does, prating against us with malicious words. And not content with that, he himself does not receive the brethren, and forbids those who wish to, putting them out of the church. Beloved, do not imitate what is evil, but what is good. He who does good is of God, but he who does evil has not seen God. Demetrius has a good testimony from all, and from the truth itself. And we also bear witness, and you know that our testimony is true. I had many things to write, but I do not wish to write to you with pen and ink; but I hope to see you shortly, and we shall speak face to face. Peace to you. Our friends greet you. Greet the friends by name.”
‭‭
MOLESKIN:
One word….. Moist. Thanks Airborne.
ANNOUNCEMENTS:
CPR training tomorrow. Meet at Rampart at 5:30 to head to park west for a 6:30 start

ICE dog tags in

Painting for Cardinals widow 3/18, signup in Slack

Tuesday OTB GROWRUCK Prep begins on 2/28

Every Monday night from Tonka’s house, 10 mile ruck, try to get in at minimum one per month