F3 Knoxville

Tag: Olive Oil

Billy Boy Goes Back to School at Rampart

THE SCENE: A muggy 71 degrees. Too dang hot for a penguin to just be walking around here!

F3 WELCOME & DISCLAIMER: Dutifully executed…twice!

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers ® x5 (Are ground cherries a thing?)
  • Willie Mays Hayes x8
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Night Clubs x10
  • Chatty Cherry Pickers ® x10
  • SSH x15

THA-THANG:
PAX performed a Billy Madison routine. The goal was to get Billy all the way through high school graduation. To complete first grade, pax performed 12 reps of exercise 1 and moseyed a lap around the parking lot. For second grade, PAX completed 12 reps of exercise 1 and exercise 2 then took a lap. Grade three, exercises 1, 2, and 3 twelve times each, lap, and so on. Exercises were as follows. PAX ALMOST completed the 12th grade, thus Billy can still claim to be the “smartest man alive!” …and we cannot. …yet.

    1. OH Claps (Slap Hands!)
    2. SSH
    3. Big Boys (“It was my shoe!” mmhmm!)
    4. Merkins
    5. Shoulder Taps
    6. Squats
    7. Toe Merkins
    8. Monkey Humpers
    9. Heels to Heaven
    10. Dry Docks
    11. Flutter Kicks
    12. Burpees

YHC knows y’all enjoyed the soundtrack as much as he did. For all you Culture Club fans, etc., here it is.

  1. Old John Braddelum – Alan Mills (Personal fave when counting in cadence. Wow!)
  2. ABC – The Jackson 5
  3. The Stroke – Billy Squier (apparently about the music business and not…well…)
  4. Carry on Wayward Son – Kansas
  5. I’ll Tumble 4 Ya – Culture Club
  6. Jump Around – House of Pain (Clearly not edited. Pastor apologizes)
  7. Beat on the Brat – Ramones
  8. Renegade – Styx
  9. Rock ‘n’ Roll (Part 2) – Gary Glitter (Obviously from Happy Gilmore but we needed a break, right?)
  10. Tuesday’s Gone – Skynyrd (Also from HG but… just… it’s Skynyrd, ok?)

MARY:
No time for Mary. DON’T tell us our business, devil woman!

Name-O-Rama:

9 PAX including 2 FNGs at Rampart this morning! Welcome “Doppler” and “Rango”!

CIRCLE OF TRUST/BOM:

Reminder of our motto at Rampart: 1 Cor 16:13-14: “Be watchful, stand firm in the faith, act like men, be strong, do everything in love.”

1 Peter 5:8-11 reads, “Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9 Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings. And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 11 To him be the power for ever and ever. Amen.”

YHC has stopped praying that God would keep me from being tempted. After 40 years, YHC has realized, it’s not going to happen. “And lead us not into the time of trial” is a better translation of the Lord’s Prayer. Peter tells us that God doesn’t tempt us. We are tested. Temptation will always be there in one form or another. Even Jesus was actually tempted!

Instead, YHC has been praying for STRENGTH against temptation.

One practical thing YHC been learning is about will power. Will Power matters more than IQ. Willpower is a better predictor of success than intellegence. Some of you have seen the Marshmallow Test (see a version of it here: https://www.youtube.com/watch?v=Yo4WF3cSd9Q). The crazy fact is that these 15 minutes of discipline and willpower could predict kids’ future the next 15+ years. Kids with grit and will power perform better in life than kids that have a high IQ!

Here’s what we need to know about willpower: IT’S A MUSCLE – It gets tired. How do you hack your will power? Pre commit. Made decisions and act on them early to keep yourselves from having to make those decisions when you’re weak. Odysseus’ men plugged their ears and had them tie himself to the mast of the ship to avoid the song of the sirens and running the ship into the rocks.

This is the psychology of the HC (hard commit). When you make the decision the night before, you won’t be tempted to complain about a leg cramp and roll over the next morning when it’s time to get up. Make the decision when your willpower is strong to avoid the fartsack. This is true about many things. Examples are as follows:

Food – Precommit and eliminate prompts. YHC struggles with lunch. It’s a weakness. I now make it ahead of time including healthy snacks so that I don’t mess up.

  • TV – unplug it
  • Social Media – delete it and use browser
  • Impure thoughts – delete or remove whatever prompts them

Bottom Line: Be Alert to those temptations and weaknesses you have and make good decisions EARLY!

MOLESKIN:

  • Welcome FNGs Doppler (RESPECT!) and Rango!
  • YHC is proud of our FNGs for listening or …not listening… to the M about coming to this ridiculous morning beatdown. Looking forward to seeing you guys Wednesday!
  • YHC found himself downwind of Airborne who lived up to his name after a weeklong camping trip eating beanie weenies… Don’t be downwind of Airborne after a week-long camping trip eating beanie weenies.
  • 2DE was afraid to live up to his name and made a necessary and quick egress after the COT! Just go man!
  • “Slap hands!” – Wingman
  • YHC is downright impressed with whatever happened the week while gone. T-Claps to the High Impact Man, Skeletor for some stellar leadership in the AOQ’s absence.

ANNOUNCEMENTS:

  • VQ from Piston coming at you Wednesday! Truly excited to see what this HIM has for us! He’s been working hard these last couple of months. Be sure to HC and be there for your brother!
  • Convergence at JUCO on July 2!

HEAVY PT @ RAMPART

SCENE: 63

DISCLAIMER: WELCOME F3 (Fitness. Fellowship. Faith) – Snaggletooth – NOT A PROFESSIONAL
 FREE WORKOUT – Own volition – take care/modify as needed
 CELL PHONE for emergencies

WARM-UP
1. SSH
2. Tempo Squat x7
3. Tempo Merk x5
4. Mtn Climber x10
5. LBAC F/B X7
6. Moroccan x7
7. Grady Corns x7
8. Chattanooga Cherry Pickers x7
9. Burpees 5 OYO
10. Knoxville Cherry Pickers 5-IC
11. Stretch OYO

Grab CMU’s, to Ft Hill

THE THANG
1. 25 Curls – farmer carry (2 CMU)
2. 25 Tri Ext – farmer carry (2 CMU)
3. 25 Stagger Merkins – murder bunny
4. 20 Thrusters – rifle carry
5. 15 Blockees – rifle carry
6. 20 Heavy BBS – murder bunny
7. 25 Heavy Squat Jump – farmer carry (2 CMU)
8. 25 Heavy Lunges – farmer carry (2 CMU)
9. 20 Good Mornings – put away 1 CMU
10. 25 Curls
11. 50% Run
12. 100% Sprint
MARY – PAX CHOICE IF TIME

COUNT-OFF & NAME-O-RAMA
Skeletor, Olive Oil, Wingman, Airborne, Snaggletooth, and FNG Tootie (Nate Riddle) – WELCOME!

CIRCLE OF TRUST/BOM:

2 meditative readings of Psalm 23. 1st time listen and pay attention to the word or phrase that stands out. 2nd time listen – this is God’s word to you. How do you respond to it?

The Lord is my shepherd; I shall not want.
2 He makes me lie down in green pastures.
He leads me beside still waters.
3 He restores my soul.
He leads me in paths of righteousness
for his name’s sake.

4 Even though I walk through the valley of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

5 You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
6 Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord
forever.

MOLESKIN:

GREAT WORK MEN!

Until they can get their own CMUs, I like bringing ours from The Project. I figure it’s a treat. Rampart put in a good hustle – especially FNG Tootie!

Thunderclaps to the men of RAMPART – I was running a couple minutes late and they started warming up until I could get settled in with them. (Those 15 minutes early make a difference!) But these guys came to get better – and they already keep a high bar with great comradery. I was honored to join these fine men while their AOQ was downrange. Keep up the good work guys!

ANNOUNCEMENTS:
FAMILY Q @ PROJECT, CONVERGENCE @ JUCO

RAMPART: Stations and Laps

THE SCENE: Humid, with some lake mist for mood
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops – 15 in cadence

LBAC – forward and reverse, 10 each in cadence

Moroccan Night Clubs – 10 in cadence

Tempo Merkin – 7 in cadence

Tempo Squats – 7 in cadence

  • THA-THANG:
    Short mosey to track
  • Station 1 – partner up each take turns for: 10 CMU Blockees, 20 Jump Squats, 15 CMU Shoulder Press, 25 Monkey Humpers, 15 CMU Curls, and 15 CMU Rows – Run one full lap +100M to next station
  • Station 2 – 15 Shoulder Tap Merkins, 30 LBCs, Run full lap +100M to next station
  • Station 3 – 25 Merkins, 25 Mountain Climbers, Run full lap +100M to next station
  • Station 4 – 20 Carolina Dry Docks, 20 Flutter Kicks, Run full lap +100M back to start
  • RTB

MARY:
Flutter Kicks, Box Cutters, LBCs 1:30 total
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shared Q-Source article talking Sad Clowns, Mascots, and the High Impact Man
MOLESKIN:
Good effort, much sweat from all PAX
ANNOUNCEMENTS:
Skeletor on Q next Wed, Rampart Motto: 1 Cor 16:13-14

Top Gun Exercises at Rampart

THE SCENE: The gloomiest of glooms…just the way we like it.
F3 WELCOME & DISCLAIMER: Dutifully executed.
WARM-O-RAMA:
We started with some Projectivators (x11) to get the Pax good and disoriented to start things off.
Tempo Squats x7
Tempo Merkins x10
Mtn Climbers x10 two count
FLBAC x10
RLBAC x10
Grady Corn x10
Moroccan Night Clubs x10
Chattanooga Cherry Pickers ® x10
SSH x16 or 17 …QIC got distracted thinking about the amazing playlist he made.

Mosey a lap around the lot.

THA-THANG:
Pax performed a modified version of the “Danger Zone” routine. 10 minute exercise cycling through 10 reps of the following exercises (Merkins, Freddy Mercury, Big Boys, Bobby Hurley, Monkey Humpers, repeat). Every 2 minutes, the timer goes of to perform 4 burpees (hence, the Danger Zone). All performed to the glorious sweaty passion of of Kenny Loggins.

As “Playing with the Boys” played, PAX moseyed a lap then went to the “volleyball court”. There they split into teams of 3. Each team had notecards with the following exercises: Carolina Dry Docks (which apparently, can be modified into Pickle Pounders merely by preference), Monkey Humpers, Big Boys, Toe Merkins, and Mtn Climbers. Teams will flip a card, perform 20 reps of the exercise and either flip a cone up or down depending on their team. At the end, the team with the most cones facing in their direction wins. PAX played two rounds. It was almost as dazzling as the movie. Next time Creeper promises to bring the baby oil (although we had plenty of Olive Oil).

PAX then moseyed to the end of the parking lot for Dog Fight exercises (or basically that rabbit hunt thing Kickflip did reinterpreted for our purposes). A single PAX would volunteer to be the hunted rabbit while the rest were the wolves. The rabbit got extra reps and a head start. Wolves worked to catch up to the rabbit. Exercises were Burpees (Olive Oil), Bobby Hurleys (Wing Man), Merkins (Piston), aaaaaaand those delightfully memorable Pickle Pounders (QIC – thanks Skeletor!).

PAX moseyed for Mary.

MARY:
Flutter Kicks (x10)
Box Cutters (x10)
Freddy Mercury (x10)
LBC (The little boys!) (x10)
Hello Dollies (x10)
10 Second Hold (x10)

CIRCLE OF TRUST/BOM:

Casting Your Shadow
Acts 5:5-16 says “People brought the sick into the streets and laid them on beds and mats so that at least Peter’s shadow might fall on some of them as he passed by. 16 Crowds gathered also from the towns around Jerusalem, bringing their sick and those tormented by impure spirits, and all of them were healed.”

Psalm 17:8 – “Hide me in the shadow of your wings.”

In Jewish culture, Your shadow is your realm of influence. The idea was that, we can no more detach ourselves from our influence on others than our bodies can get rid of their own shadows. Peter, through the work of the Holy Spirit after Pentecost, had gone from being a brash loudmouth with little action to back it up into a bold and influential man of God. While healing might have occurred through his shadow (hard to tell in the text), it is clear that his influence was widely known.

Are we casting a shadow of influence or “throwing shade” as the kids used to say?
A HIM understands the influence he has on other people.
A HIM uses influence intentionally to make an impact.
A HIM’s focus is always for the sake of others, not himself.

Are you intentionally using your influence FOR people?
I used to work in a grocery store at a meaningless job. The more the Lord began to change my life, the more I began to be available for people that I worked with. Eventually, I noticed that people would come to me saying something like, “I don’t know why I’m telling you this, but…”. I was slowly becoming someone known for helping people and giving wisdom.

In How to Win Friends and Influence People, Dale Carnegie says “The world is full of people who are grabbing and self-seeking. So the rare individual who unselfishly tries to serve others has an enormous advantage. He has little competition.”

What are those areas you could be intentionally casting your shadow to influence people?
Why aren’t you?
Lack of Energy?
Lack of attention?
Lack of confidence?

How do you cast a shadow? You stand in the light.

MOLESKIN:
YHC apologizes for reliving the volleyball scene three times with “Playing with the Boys”. There were many, MANY more great songs to the soundtrack though we only heard 3 on repeat. We’ll do this again in three months with the whole soundtrack, aviators, and Creeper will remember the baby oil.

ANNOUNCEMENTS:
RAMPART OFFICIALLY LAUNCHES MONDAY! 7am hour-long beatdown. Bring those FNGs!
July 2nd Convergence at JUCO!

Heavy Grumble, Grumble @ RAMPART

THE SCENE: Beautiful 68 degrees, very nice
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.
  • FREE.99


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
  • Chattanooga cherry picker 6 x 4 IC
  • SSH: 10 x 4 IC

THA-THANG:

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

  1. Mosey to baseball field parking lot
  • 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
  • 1/2 group 20 squats

Switch Rinse repeat until everyone gets 100 squats

2. Mosey to track sandbags have to go up and down

  • @ 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. 

6. Mosey with sandbags to picnic tables under awning

  • 5 – 4 count Rocky balboas
  • 5 dips

Rinse and repeat to 4,3,2,1

RTB with sandbags

MARY:

Stretch sesh with Skeletor

3 – 4 count cherry pickers extend to hold and stretch

3 – 4 count slow windmills for the stretch

3-4 count Sprinkler

COUNT-OFF & NAME-O-RAMA

8 strong

Bobbitt, Olive Oil, Wingman, Mathlete, Biohack, Snaggletooth, Skewer, Skeletor

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 my VQ, and what an honor to Q at Rampart. Looking forward to many more.
ANNOUNCEMENTS:
Official #Rampart AO open May 30 @7am. Invite those FNG’s  it’s a great opportunity to get them some exposure without getting up before the rooster.

Men of AO project have shown up in force to support Rampart. Let’s show them some love by making an appearance at the Project this coming Tuesday May 24th @5:30am