F3 Knoxville

Tag: Outnumbered

Core it up

THE SCENE: rainy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Skeletor led SSH, Tempo merkins and tempo squats, Willy Mays Haze,  Chattanooga Cherry pickers Knoxville Cherry pickers.  Shoulder burn
THA-THANG:
Core it up  did these exercises tempo to music

Imperial squakers.

Little Baby crunches

Awkward turtles

Holding bear crawl

Thunderstruck:(Plank and merkins)

MARY:
Did some holding leg raise,  and hello dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.
Romans 12:2 ESV
https://bible.com/bible/59/rom.12.2.ESV

MOLESKIN: 

Your day is either won or lost in the mind. One of the fundamental messages of the New Testament is transformation. Everyone in Christ is a new creation! “The old has gone, the new is here!”

 

Why, then, aren’t we all experiencing transformed lives?

 

I’ve met so many Christians who have given up on the idea of truly changing. They’ve tried and tried. They’re sincere and committed to Christ, but Christianity is “not working” for them.

 

Spiritual fatigue. Your faith has stalled. You’re stuck, not growing, and out of energy.

Spiritual frustration. You can’t seem to overcome some private sin or maintain spiritual discipline.

Spiritual exhaustion. You keep trying to pray more, read the Bible more, serve more, worship more, but it’s not making any difference.

Jesus did not come to tell you how to just be the best version of yourself. He came to make you new. That’s what you long for, and that’s what God promises.

ANNOUNCEMENTS:
Convergence July 8th

9 Eagles mod

THE SCENE: cool and calm. Perfect.
F3 WELCOME & DISCLAIMER

check
WARM-O-RAMA:
Light CMU run to the track
THA-THANG:

    • 11 Push Ups
    • 11 Lunges (total)
    • 11 CMU Overhead Press
    • 11 CMU Overhead Squat
    • 11 CMU Swings
    • 11 Flutter Kicks (4 count )
    • 11 Mountain Climbers (4 count)
    • 11 V-Ups
    • 11 CMU Plank Pull Throughs (total)
    • 101 meter CMU Farmer Carry
    • 101 meter CMU Overhead Carry”NINE EAGLES”3 rounds completed with running a lap between rounds

MARY:
Roulette rounds of plank, Freddie mercury, LBC’s

CIRCLE OF TRUST/BOM:

On the evening of March 29, 2023, two 101st Airborne Division (Air Assault) helicopters crashed in Trigg County, Kentucky. The crew members, all members of C company 6-101 Aviation Regiment, 101st Combat Aviation Brigade, were flying two HH60 Blackhawk helicopters during a routine training mission when the incident occurred. All nine soldiers who were aboard the helicopters died in the crash. All were posthumously awarded the Meritorious Service Medal, and three soldiers were posthumously promoted in a memorial service and award ceremony held in Clarksville, Tennessee on April 13. The June Tribe WOD is in honor of these 9 soldiers.

Gone but never forgotten. Do this workout in honor of them.

Live each day as if you don’t have another

ANNOUNCEMENTS:

KARM DRAGON BOAT FESTIVAL

June 17th

CONVERGENCE Shamrock

JULY 8th, 7:00AM

Steam was on Q here but we have rescheduled let’s show up in force at Shamrock.

F3…In the Nude!

JULY 29th, 7:00AM

Beach beatdown in as little as you can wear. No shoes, no shirt, no problem.

F3 call to action for veterans

17 veterans a day commit suicide

If you would like to join a task force to target veterans and recruit them to F3 contact Daniel Anders.

Q calendar this week, Skewer, Piston, Candy Crush

Grab Bag

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH, Willie Mays Hayes, Knoxville Cherry Picker, LBAC-F, LBAC-B, Moroccan Night Club, Hallelujah, SSH
THA-THANG:
Grab Bag

Chips reading:

  • Merkins
  • OHP
  • Curls
  • Heavy Squats
  • Heavy Toe Merkins
  • Heavy lunges
  • Plank Pull-through
  • Tricep Extension
  • Blockee
  • Dips
  • Plyo-Merkin
  • Big Boys
  • LBC’s
  • Heels-to-Heaven

All go into the bag, one member pulls a single chip from the bag, that’s the exercise. Then one representative from each team look at the opposite team and guess a number they think the other team can accomplish in 3 minutes, write it down secretly. Both teams push out as many reps as possible on the given time, the leader who guesses the closest to actual number wins a point for their team. The team with the most points get to flex biceps in the photo.

We went through

5 rounds

Curls, OHP, Tricep Extension, Dips, Heavy Squats

Team Lucille beat team Skeleton 2-3.
MARY:
No Time

CIRCLE OF TRUST/BOM:
“For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.”
‭‭Romans‬ ‭8:18‬
Bring your focus off of the temporary life challenges, and look to the Lord whom you will spend eternity with.
MOLESKIN:
What a great day to be at Rampart. You men showed an extreme amount of grit this morning. To start with 10 mile ruck, and go straight into a beatdown shows what our bodies are capable of. All this exercise business is a mental game, YOU CAN DO IT.
ANNOUNCEMENTS:
Hardship Hill, Flag Hand off, Ghost Flag,

Freeze Tag Track Day

THE SCENE: Cool 44 degreeze with a gentle southwesterly breeze.

F3 WELCOME & DISCLAIMER: Dondee!

WARM-O-RAMA:

  • SSH x15 IC
  • Knox Cherry Pickers (4 or 5…we were) IC
  • Rickey Hendersons (or just WMH) x6 IC
  • Tempo Merks x10 IC
  • Tempo Sq. x10s IC
  • Tennessee Rocking Chairs x10 IC (Blame Piston)
  • LBAC x10 IC
  • RLBAC x10 IC
  • Seal Claps x10 IC
  • SSH x15 IC

THA-THANG:
11s on the Hill with Merkins and Bobby Hurleys

Indian Run with Burpee to the Clubhouse

7 minute Wall Sit

  • Air punches IC
  • Upper cuts IC
  • Hallelujas IC
  • Chattanooga Cherry Pickers IC
  • Repeat!

Mosey to the track for Freeze Tag! PAX mosey around the track. If tagged from behind, PAX perform Big Boys until tagged back in.

Indian Run with Burpees to the flag for Mary.

MARY:

  • Flutter Kicks x15 IC
  • Heels to Heaven x10 IC
  • Undertakers x10 OYO

CIRCLE OF TRUST/BOM:

YHC recently got some tough news. An exciting career move was suddenly changed at the last minute.Taken away in an instant. YHC has given himself to this moment to mope. However, a summary read last week has come to mind.Kick the dirt and be mad

David Goggins, in his book Never Finished said,

“It’s an unwritten natural law of the universe that you will be tested. You will get smacked in the face. A hurricane will land on your head. It’s inevitable for all of us. Yet, we are not formally taught how to handle unexpected adversity. We have sex education, fire drills, active-shooter drills, and curriculum on the dangers of alcohol and drugs, but there is no rug-just-got-pulled-out-from-under-you class. Nobody teaches how to think, act, and move when disappointment, bad news, malfunction, and disaster inevitably strike.”

 

Think about that. No one ever teaches us how to handle failure, disappointment, bad news, or disaster. Usually people default to being the victim.  Goggins continues,

“No matter what life serves me, I say, Roger that.” Most people think that simply means, ‘order received.’. However, in the military, some people infuse ROGER with a bit more intention and define it as, ‘Received, order given, expect results.”  

Sickness? Roger that! Boss gives you something unpleasant? Roger that! Roger that! Unexpected loss? Roger that! Unexpected expenses? Roger that!

The story of Joseph in the Old Testament is super-long but it tells the story of a man who faced difficulty and kept a good attitude. He was his father’s favorite. He had these dreams about his brothers bowing down to him. They sold him into slavery, told his father he was dead. Once he sort of made something of himself as a slave he was accused of sexual misconduct and thrown in prison. When he thought he had some hope of gaining his freedom, he was forgotten. All this happened; setback after setback before the situation was ever redeemed.

BUT…he finally can say…

Gen 50:20 – “You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives.”

If God can turn a rough situation into good, we can be faithful and say, “Roger that!” Received! Order Given. Expect Results!

MOLESKIN:
It was never stated in the rules not to cut across the football field. Holes were found. People were ambushed.
Piston giggling while playing tag made YHCs day. 🙂

ANNOUNCEMENTS:

  • Rampart Hats are available. See Slack for details.
  • Get ready for the Murph in May!
  • As we approach switching over to PAXMiner, Backblasts will be essential.
  • AED funded! Stay tuned for details!
  • Hardship Hill – May 29. Obstacle build imminent. See Skeletor for details.
  • QCal – Wingman Wednesday; Lucille Saturday
    • Speaking of 10 mile ruck and subsequent beatdown Saturday! Brace yo selves! See Lucile for deets!

 

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.