F3 Knoxville

Tag: Oh Brother where art thou?

12 Pains of Christmas for Bobbit

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo merkins
  3. Seal squats
  4. Grady corns
  5. Basilisks
  6. Prone row

THA-THANG:
Mosey to the hill on ORAU campus.

12 Pains of Christmas:  Do the first exercise, run up and down the hill, then do the next + all the ones before it.  It builds on itself, just like the song. “… and a bur-r-r-r-r-pee!”

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:

CIRCLE OF TRUST/BOM:

I chose to do this workout in honor of our brother Bobbit.  His days with us are winding down as he gets ready to move on to his next adventure and new place of impact.  This was one of his favorite workouts.  As I planned for this, I forgot that we was at a church conference this week and so would not be here this morning.

A lot has been said already about his leadership and the impact he’s had on F3 Knoxville, Rampart, and The Project.  Today we focused on how we valued him as a friend.  We shared our favorite stories of Bobbit and made plans to clown car down to Chattanooga to visit him.

MOLESKIN:

ANNOUNCEMENTS:
Dragon boat race.

Bricks and Ropes

THE SCENE: cool 64
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did little baby arm circle forward and backwards, some hallelujah, Chattanooga Cherry pickers and Gradie corns
THA-THANG:
Mosey to the recruiting center and had some small bricks and the CMU. The PAX did these exercises ( OHP, Heavy little baby arm circle, heavy hallelujah,  heavy Gradie corns. America hammer,  Freddie mercury,  curls, derky turkey,rows, Renegade Rows)one man  rotated to the rope circuit

  • 20 side wave
  • 20 side to side wave
  • 20 alt lateral squats rope waves
  • 20 kneeling waves

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. What you have learned and received and heard and seen in me—practice these things, and the God of peace will be with you.
Philippians 4:8‭-‬9 ESV
https://bible.com/bible/59/php.4.8-9.ESV

MOLESKIN:
Our lives are always moving in the direction of our strongest thoughts. What we think shapes who we are. So just wanted to encourage you all to fight keeping the 🏰 of your mind clean of sin by replacing with Christ 

The Project Murph

THE SCENE: clear, comfortable, and perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mountain climbers, tempo merkins, arm circles, tempo squats
THA-THANG:
Today’s workout is the May metric workout: the Murph.

  • Run 1 mile
  • 100 pullups
  • 200 merkins
  • 300 squats
  • Run 1 mile

Each PAX may break up the run and reps how they see fit. Recommended 5, 10, 15 on the reps for 20 rounds.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 got it done today at the Project!
CIRCLE OF TRUST/BOM:
Today’s tribute workout is to the sacrifice that Michael Murphy made for our nation. It got YHC thinking about the sacrifices that we make or should make. Countless times in the Bible we are told to put others before ourselves. Their desires before our own. While our life might not be in the line, much of the time our ego and pride are. Pride is not a godly trait. I will leave you with this passage.

“Do not love the world nor the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world, the lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world. The world is passing away, and also its lusts; but the one who does the will of God lives forever.”

1 John 2:15‭-‬17 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Monday! Setup following rampart AO flag handoff on Saturday.

The Great Siege of 1565

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo squats
  3. Tempo merkins
  4. Cherry pickers
  5. Run to the track
  6. Run 3/4 lap w/ high knees, butt kicks, and karaoke

THA-THANG:

Our theme is assaulting a fort.

  • 100m + 50 merkins to assault the front gate.
  • Mosey 100m
  • The frontal assault failed. 200m sprint to retreat and 50 big boys to reinvigorate your manhood.
  • Mosey 300m to find another assault position.
  • Sprint 300m to assault the wall again.  Circle back for the 6.
  • Ouch! We got shot in the leg.  50m lunges
  • Mosey 150m to the field hospital.
  • We got patched up, but now we have to carry a dispatch to an allied commander. Sprint 400m
  • We made it inside the fort now! Run up and down the steps of the grandstands.
  • Mosey back to the flag. Small detour to see the tennis courts and do some dips.

MARY:
Ocho: LBCs – Papa Lock: Grady Corns

CIRCLE OF TRUST/BOM:

The year is 1565 and the Ottoman Empire dominates the middle east, attacks ships in the Mediterranean, and makes slaves of their captives.  An ancient order of knights that dates back 500 years will break the back of this force of evil and save Europe from a Muslim invasion.

The Knights of the order of Saint John, also known as the Knights Hospitaller, were a group of Christian European knights who originally ran a hospital in Jerusalem. Their 2nd leader organized a militia and this began their military operations.  During the Crusades, they along with the Knights Templar (who you may have heard about from Nicholas Cage), became the 2 most formidable military orders in the Holy Land.

After the Muslims retook Jerusalem, the Knights Hospitaller took to island living.  Moving to Cyprus, Rhodes, and eventually Malta.  While on Malta, a small island in the Mediterranean west of Sicily, they launched naval raids on the Ottoman Empire and their vasal Barbary Pirates.

The Ottoman Empire decided the Knights Hospitaller needed to go to the hospital themselves and launched a huge siege on the Isle of Malta bringing 40,000 men.  This was one of the largest armies assembled since antiquity.  The Knights of the Order of Saint John had only 6,100 men to defend their home and the good people of Malta.

The Ottomans arrived on May 18, 1565 and took the interior of the island quickly.  There were three strategic forts on the east coast of the island that the Knights defended valiantly along with the capital city.  Despite many cannon bombardments from land and sea, and many assaults on the forts, the defenders held the island until September 7th – 4 months later when a relief force of 8,000 Spanish and Italian troops arrived.

These fresh troops made quick work of the demoralized Ottomans forcing them to retreat from the island by September 13th having lost between 25-35,000 men.  The Knights Hospitaller lost 2,000.

This example had a major impact, bringing together the kings of Europe in an alliance against the previously seemingly invincible Ottomans; the result was the vast union of forces against the Ottomans at the Battle of Lepanto six years later.  Who will you inspire with your bravery and resolve?

ANNOUNCEMENTS:
Hardship Hill is on Monday, May 29. Register or sign up to volunteer. Rampart Flag handoff on Saturday.

5/11 Moving Weight

THE SCENE: 61 F, Cloudy and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivator, Tempo Squats, Tempo Merkins, Arm Circles (forward and backwards)
THA-THANG:
Divided into groups of 3 with 4 stations.  Each station had 3 exercises, but only one had a count.  Each person takes an exercise.  When the guy with the exercise with the count finishes, then the station rotates around the exercises.  About every five minutes call for the groups to rotate stations.

Station 1 – Deadlifts x 12, Figure 8 (Hold a weight at full arm extension and move it in a figure 8), Curls

Station 2 – Suitcase Squat (Hold a weight in one arm to make you off balance and squat) x 10, Fly, Dips

Station 3 – Heavy Lunge x 10 ea., Row, Derkin

Station 4 – Single Leg Pickle Pointer x 12 ea., Weighted Arm Circles, Overhead Press

MARY:
Got back in time for some Mary, including Basilisks, Boxcutters, Hello Dollys, Imperial Squawkers.
COUNT-OFF & NAME-O-RAMA
Had a guest Peffercorn from F3 Spring Hill who was coming through town for work
CIRCLE OF TRUST/BOM:
Recounted a conversation with my sister on my 40th birthday.  We talked about the story of the Vinegar Tasters from the Tao of Pooh.  Three figure represent Buddha, Confucius and Laozi.  Each are drinking from a pot that is understood to be life.  Confucius finds it bitter, because in Confucianism life is not understandable and all you can do is follow tradition.  Buddha is indifferent since Buddhism teaches non-attachment, so you are not supposed to care about how it is.  Laozi looks to be enjoying it since life is sweet.

As we grow older, we are often told that it gets worse from here.  Things hurt more.  You can’t do the things you once could. The point from the story is that this is perspective.  The same circumstance can be viewed from a positive or negative light.  If you hurt more after exercise, you can also be happy that you CAN exercise.  If you are struggling with your family, then you can be grateful you have family you like enough to worry over.
MOLESKIN:
If I did a similar workout again, I would probably try to switch around the groups some to allow people to interact with different people throughout the work out.
ANNOUNCEMENTS:
Talked about upcoming Hardship Hill