F3 Knoxville

Tag: Olive Oil

Friday the 13th @ Rampart

THE SCENE: 60’s, clear and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • LBACs
  • Tempo Merkins
  • Down dog – Up dog
  • Chatty Cherry Pickers

THA-THANG:

  • Mosey to Amphitheater
  • 13s from stage to top row
    • Merkins on stage (78)
    • Freddy Mercury (4-ct) top row
  • Mosey to hill below track
    • On the way, stop for a few Wall-ups along the trail
  • 13s up the hill
    • Squats at the bottom
    • BBS at the top
  • Mosey to playground
    • 3-5 pullups
    • 10 heels to heaven
    • Repeat 2 times
  • RTF

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today is Friday thr 13th, culturally a day of bad omen. Wikipedia claims this is because the number 13 is associated with the number of people at the last supper, and Friday was the day Christ died. Put them together, and you have double trouble. Every year has at least one Friday the 13th, and no year has more than 3. My friend Dave at work was born on Friday the 13th, and his mother always told him it was his lucky day. So, does this matter? Is there something special about the day when Friday and 13 intersect?

What can be said for sure is that it matters to some people. There are living, breathing people who dramatically alter their day to day life because of this intersection. Or perhaps, more precisely, because of what their culture has taught them is the significance of this day. That person’s head has been filled with an idea that for one day rules them. It has been said by some that “people don’t have ideas, ideas have people.” I think Friday the 13th is an example of that. Jesus says it this way, “Out of the overflow of the heart, the mouth speaks.” (Mt 12:34) What you are filled with will manifest itself, whether you like it or not. We like to think that we can consume media full of violence, perversion, and lies without being affected, but that is an illusion. If you want to be a man of virtue, making it your primary input is a pretty darn good start.

“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things.” Phillipians 4:8-9
MOLESKIN:
Great to see the sunrise with you, and glad to see Bobbitt at the COT.
ANNOUNCEMENTS:
Rampart Official Launch – Memorial Day!

HEAVY PT @ RAMPART

THE SCENE: 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Lap around Parking Lot
2. Projectivator x8
3. Tempo Squat x7
4. Tempo Merk x5
5. Mtn Climber x10
6. LBAC F/B X10
7. Grady Corns x10
8. Chattanooga Cherry Pickers x10
9. 5 Burpees OYO
10. Stretch OYO
11. Grab a CMU and mosey to baseball parking lot

THA-THANG:

 FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
P1+P2 Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – Hold legs 6” w/ CMU above head
P1+P2 Lap parking lot with CMU
3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
P1+P2 Lap parking lot with CMU

 ON THE MOVE – 1 CMU/PAX
1. Lunges – 20 Squats
2. Rifle Carry – 20 Curls
3. Bear Crawl – 20 Thrusters

(DIDN’T GET TO THE REST!)
4. Mosey – 20 Tri Extensions

5. Lunges – 10 Blockees
6. Rifle Carry – 20 Am Hammers (2-ct)
7. Bear Crawl – 20 Kettle Swings
8. Mosey – 20 Good Mornings

COUNT-OFF & NAME-O-RAMA
Wingman, Olive Oil, Skeletor, Piston, Creeper, and Snaggletooth

CIRCLE OF TRUST/BOM:

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

God Disciplines His Children
4 In your struggle against sin, you have not yet resisted to the point of shedding your blood. 5 And have you completely forgotten this word of encouragement that addresses you as a father addresses his son? It says,

“My son, do not make light of the Lord’s discipline,
and do not lose heart when he rebukes you,
6 because the Lord disciplines the one he loves,
and he chastens everyone he accepts as his son.”[a]

MOLESKIN:
Great time with the Rampart men! “Thanks for enjoying that workout!”

ANNOUNCEMENTS:
Official LAUNCH of RAMPART: Memorial Day!

Rampart OTB #3

THE SCENE:   60 and clear
F3 WELCOME & DISCLAIMER:  You bet.
WARM-O-RAMA: 

SSH
Overhead claps
Michael Phelps
Tempo Merkins
Mountain climbers

THA THANG:

Soccer drill run to the baseball lot.
Bear crawl to line 1, 30 merkins, mosey to the end of the lot and plank.  Sprint!
Bear crawl to line 2, 20 merkins, mosey to the end of the lot and plank.  Sprint!
Bear crawl to line 3, 10 merkins.

 

Hot potato run to the playground
Flutter kicks – 2 at a time do max pull-ups.  2 Rounds.

 

Mosey to the Big Steps:  run down.  5 burpees.  Broad jump up.  10 BBS.  Repeat x 3

 

Mosey to the track
Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Mountain climbers (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4

 

Railroad run back.

MARY:

One quick round of Guantanamo

COUNT-OFF & NAME-O-RAMA

5 including FNG Wingman!

CIRCLE OF TRUST/BOM:

I’m thrilled that F3 is coming to Kingston.  We talked about the value of F3 – “it’s more than a workout”.  Fitness (exercise, nutrition, rest, resisting vices), Fellowship (friendships, mentoring, shield locks), faith, leadership.  The men of Kingston need something like F3 – and (as far as I’ve found) there is nothing else like F3.  Aye!

MOLESKIN:

Welcome Wingman!  Good to see Olive Oil and Creeper again!  Nice coffeeteria time afterward.

ANNOUNCEMENTS:

May 6th – CSAUP in Oak Ridge

May ? – Launch Rampart!

July 2nd – Convergence at JUCO

Rampartakraken

THE SCENE: Chilly at first, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic warm ups, SSH, arm circles, squats. Mosey around the kraken
THA-THANG:
Partner up for Kraken time! Each team works together to complete all reps/instructions of each exercise and runs a lap afterwards around the octagon. Simple math is in play. Exercises are:

  • 50 overhead CMU presses
  • 50 squat jumps
  • 50 cobra Kai Merkins
  • Bear crawl to center and back
  • 50 shoulder tap Merkins
  • 100 mountain climbers single ct
  • 10 Round the clock Merkins 4ct
  • 20 burpees

Stop for a rest after first team finishes. Continue till last team finishes.

Mosey to baseball lot by Indian run.

line up on parking lot lines. Two hops and a burpee on every line. Lunge back to start.

mosey back to AO Indian run for dealers choice ring of exercises. One runs around circle whole telling pax what exercise to do.
Then Merkin circle of pain 5 merkins.

MARY:
Pretty much done already
COUNT-OFF & NAME-O-RAMA

10 pax including 1 FNG (Kimchi)

CIRCLE OF TRUST/BOM:

There was a moment when Moses had the nerve to ask God what his name is. God was gracious enough to answer, and the name he gave is recorded in the original Hebrew as YHWH.
Over time we’ve arbitrarily added an “a” and an “e” in there to get YaHWeH, presumably because we have a preference for vowels.
But scholars and Rabi’s have noted that the letters YHWH represent breathing sounds, or aspirated consonants. When pronounced without intervening vowels, it actually sounds like breathing.
YH (inhale): WH (exhale).
So a baby’s first cry, his first breath, speaks the name of God.
A deep sigh calls His name – or a groan or gasp that is too heavy for mere words.
Even an atheist would speak His name, unaware that their very breathe is giving constant acknowledgment to God.
Likewise, a person leaves this earth with their last breath, when God’s name is no longer filing their lungs.
So when I can’t utter anything else, is my cry calling out His name?
Being alive means I speak His name constantly.
So, is it heard the loudest when I’m the quietest?
In sadness, we breathe heavy sighs.
In joy, our lungs feel almost like they will burst.
In fear we hold our breath and have to be told to breathe slowly to help us calm down.
When we’re about to do something hard, we take a deep breath to find our courage.
When i think about it, breathing is giving him praise. Even in the hardest moments!
This is so beautiful and fills me with emotion every time I grasp the thought. God chose to give himself a name that we can’t help but speak every moment we’re alive.
All of us, always, everywhere.
Waking, sleeping, breathing, with the name of God on our lips.
written by – Sandra Thurman Caporale from the Memorial Church of Christ in Houston.

MOLESKIN:

ANNOUNCEMENTS:
May 6th CSAUP,