F3 Knoxville

Tag: Olive Oil

Thievery is the sincerest form of flattery

THE SCENE: 60 Degrees with a thick layer of humidity
F3 WELCOME & DISCLAIMER Yeppers
WARM-O-RAMA:
15 SSH; 10 Tennessee Rocking Chair, 10 Tempo Squat, 5 Side Plank Stretch, 10 Tempo Merkins; 10 LBAC Foreward, 10 seal claps, 10 Hallelujahs, 10 Bobbit Cherry Pickers, 10 LBAC Reverse
THA-THANG:

*STOLEN FROM ROCKET @ THE PROJECT*

Memory Card Game. Q placed two sets of cards arranged in a 5×4 square. Each Card has a workout designed. PAX split into teams and played the memory card game. If they flip over two cards that match they preform the exercise then run to the end of the lot and remove those from the board. If they don’t match then they preform both exercises, run to the end of the lot. Flip them over and try again.
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 Lovely PAX
CIRCLE OF TRUST/BOM:
Reading a book called “Comfort in Crisis”. Talks about how the body and spirit improve by doing really hard challenging physical tasks. Made me wonder if the same benefit could come from doing the difficult things spiritually. Praying when you seem way to busy, bringing the lord up to someone who doesn’t want to hear it, showing grace to someone you really don’t necessarily like. 

MOLESKIN:
Prayers for Travelers, injuries, & VBS/Bible Schools
ANNOUNCEMENTS:
Volunteer Workday @ Asylum this Sat.; Dragon Boat Races for KARM with FIA on June 17th; Convergence July 8th @ Shamrock; July 29th F3 in the NUDE!!; Taco Ruck @ Rampart this Saturday starting @ 5:30

Heavy Grumble, Grumble Part 2

THE SCENE: Muy Muy Bueno
F3 WELCOME & DISCLAIMER

Given and received
WARM-O-RAMA:

  • SSH: 10 x 4 IC
  • Tempo Merkin: 5 IC
  • Mountain Climber: 5 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Baby Arm Circles: 10 x 4 F & 10 x 4 B
  • Moroccan night club 6 x 4 IC

THA-THANG:

Carry heavy things as a team or individually to each post.

  1. Mosey to dugout 1
  • 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
  • 1/2 group 20 heavy squats

Switch Rinse repeat until everyone gets 100 squats

2. Mosey to track dump heavies

  • @ track 5 burpees
  • @playground 5 burpees

Rinse and repeat to 4, 3, 2, end at 1 on the track.

3. Mosey with sandbags to top of track

  • 5 merkins
  • 5 big boys

Rinse and repeat to 4,3,2,1

4. Mosey with sandbags to bottom of track

  • 5 – 4 count American hammers
  • 5  – 4 count flutter kicks

Rinse and repeat to 4,3,2,1

Lap #2

5. Mosey to mid field with sandbags

  • Pax in a single file line, plenty of space between. 1st man deadlifts the 60# sandbag and toss over head for the next man, then drop to plank the heavy bag travels to the end of the line. When all men are in plank, drag 40# sandbag under your body with opposite arm to the next man.
  • Recover, rinse, repeat. Modify to hold Al Gore, and drag the bag back up to first man between the legs of each man. 

MARY:
None

CIRCLE OF TRUST/BOM:

That was a hard thing gentlemen. THANK YOU FOR GIVING YOUR ALL. Most men are still asleep waiting to face the day. You have already went to battle and won. The COT today is brought to you by the Apostle Paul.

Key verse Eph 5:20

Eph 5:18  And do not get drunk with wine, for that is excess, but be filled with the Spirit,

Eph 5:19  speaking to one another in psalms and hymns and spiritual songs, singing and making melody with your heart to the Lord;

Eph 5:20  always giving thanks for all things in the name of our Lord Jesus Christ to God, even the Father;

Eph 5:21  and be subject to one another in the fear of Christ.

It’s easy to have a melody in your heart singing to the Lord when things are all good, but when things go wrong our flesh desires to rebel. Instead of focusing on the negative aspects of your situation, thank the Lord for your trials and trouble.

I love the closing thought in verse 21 as well. How do we as brothers ensure that we are holding this standard of giving thanks to the Lord? Be subject to one another in the fear of Christ. That’s accountability right there. That’s why F3 exists to be a helper for your brothers.

Rom 8:35  Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?

Rom 8:36  Just as it is written, “FOR YOUR SAKE WE ARE BEING PUT TO DEATH ALL DAY LONG; WE WERE CONSIDERED AS SHEEP TO BE SLAUGHTERED.”

Rom 8:37  But in all these things we overwhelmingly conquer through Him who loved us.

Give thanks to Him for the good, for the bad, for the mundane, for the Joy. He alone is worthy. THANK YOU LORD.

MOLESKIN:
This was a repeat of my VQ, still an honor to Q at Rampart. Looking forward to many more.

welcome back Ride along!
ANNOUNCEMENTS:

pathfinder ruck training beginning soon

F3 in the nude?? What’s that about? 

Q calendar openings have been filled, thank you men.

Rampart April Accelerator Metric

THE SCENE: Could not have been more perfect
F3 WELCOME & DISCLAIMER

Included in the price of admission, aka $Free.99
WARM-O-RAMA:

  • SSH – 4
  • Tempo Merkins – 10
  • Tempo Squats – 10
  • SSH – 8
  • Willie Mays Hayes – 6
  • Knoxville Cherry Picker – 5
  • Plank Stretch
  • SSH – 12
  • Run to sign and back

THA-THANG:

The Workout:
  • Part 1:  RUN
  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest
  • Part 2:  AMRAP
  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

2 Corinthians 13:4-5

4 For though he was crucified through weakness, yet he liveth by the power of God. For we also are weak in him, but we shall live with him by the power of God toward you.
5 Examine yourselves, whether ye be in the faith; prove your own selves. Know ye not your own selves, how that Jesus Christ is in you, except ye be reprobates?

It is good to test ourselves physically, but also test ourselves spiritually.

MOLESKIN:
Birthday Q for me. It was great to spend the morning with my brothers. I was presented with the most awesome CMU I have ever seen, thank you men.

Young man in Kingston lost his life in a car accident last night, close friend of Stetson. Please pray for his family, and all of the youth struggling with the loss of a friend today.

ANNOUNCEMENTS:
Hardship Hill, signup, flag hand off, BFF tomorrow at Shamrock, Rampart 10 miler with beatdown on the end, May 6.

The cards will decide!

THE SCENE: Weather was so nice there was no gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop, Body stretch, Merkins, Tempo squats, Little baby arm circles, Chattanooga cherry pickers, Knoxville cherry pickers

THA-THANG:
The Q separated a deck of cards into two groups.  Number cards 2-9 and 10-Ace.  10 through Ace also had a red joker and a black horsehead joker.  Each number card was assigned an exercise.  The PAX would hold Al Gore while a card was pulled from each group.  The exercise was determined by the 2-9 cards while the number of reps was determined by the 10-Ace deck.  10=10, Jack=11, Queen=12, King=13, Ace=14, Red Joker=25, Horsehead=50.

Pax completed 3 exercises in a location and would then run 200 to 400 meters to the next exercise location.  The PAX completed 6 stations while also running a 1/4 mile Indian run.  The PAX finished at the original starting point with a CMU MARY that lasted 6 minutes until 6am arrived.

Exercises: Flutter Kicks, Merkins, Tempo Squats, Mtn Climbers, Burpees, CMU arm curls, Sit-ups, Side Straddle Hop, Dips

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we are continually bombarded with information concerning local, state, National and international news, we need to consider the following.  How do we decide what we are going to believe.  Are you getting the right wing perspective by watching Fox all day or are you swinging left by viewing MSNBC.  Either way, you are not getting the truth.  You are getting a slant of what the truth actually is.  We as leaders of our families, and influencers of friends and co-workers have a responsibility to seek the truth before we make important decisions.  How do we do this.

Lets take an example from a person that was making the most important decision that we will ever make.  Was Jesus Christ the Son of God, a perfect sacrifice and our risen King or was he a fake, just a prophet or a guy who died and his body was stolen from the tomb by his disciples.  Luke had to make this decision.  Once he made his decision, he told his friend what he believed and why his friend (Theophilus) should also believe in Christ as the Savior of the world.

Luke 1: 1-4 reads  Many have undertaken to draw up an account of the things that have been fulfilled among us, just as they were handed down to us by those who from the first were eyewitnesses and servants of the word.  Therefore, since I myself have carefully investigated everything from the beginning, it seemed good also to me to write and orderly account for you, most excellent Theophilus, so that you may know the certainty of the things you have been taught.

Luke had a decision to make and instead of blindly following a crowd, he researched everything he could to determine the truth about Jesus Christ.  The eyewitness accounts, the story of the Roman guards losing the body to the disciples (a penalty of death), the apostles and other disciples losing their lives for the gospel.  This lead him to make his decision concerning who Christ was and it lead him to follow Christ’s last command to spread the gospel throughout the world.

We need to also fully investigate who Jesus was and make the most important decision we can make for ourselves and also for our friends and family.  But with that said, we need to use the same criterial for this decision as well as other decisions (political, moral, legal) to make sure we are finding out what is the complete truth so we can inform and lead others.

ANNOUNCEMENTS:
Escape from Haw Ridge (get signed up), Hardship Hill (get signed up), AED ($870 collected so far)

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).