F3 Knoxville

Tag: Runaway Bride

Spider-man 1

  • THE SCENE: warm 54 degrees
    F3 WELCOME & DISCLAIMER: Was given. 

WARM-O-RAMA:
Mosey to the picnic shelter, PAX did 20 forward little baby arm circle. Then 10 Chattanooga Cherry pickers. Them 20 front little baby arm circle,  and 10 front Chattanooga Cherry pickers.  Then 20 backwards little baby arm circle,  Phelps it out. Mosey to playground

3 rounds:

Pullups: 3,5,7.  15 dips, 15 big Boys.

THA-THANG:
2 rounds

  • 25 box jumps
  • 25 CMU swings
  • 10 spider-man merkins
  • 30 America hammer
  • 25 burpees
  • 25 big boys
  • 4 count 10 Freddie mercury
  • 25 CMU swings
  • Then rifle carry to the bleachers and did 5 dips to each step to the bottom  then bearcrawl up the Big hill× 2
  • Then farmer carry to picnic table to repeat spider man

MARY:
Cupid shuffle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all have a song that hits our soul… like to share this song https://youtu.be/OkSCTxKNG5Q

MOLESKIN:
Remember that part of how We saturate the gospel is by meditating on spiritual songs
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Add to

THE SCENE: Drizzle and 51 with a cool breeze from the river.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Willie Mays Hays x 6; Tempo Squats x 10; Tempo Merkins x 6; LBAC x 10 (forward and backward); Seal Claps x 6; Overhead Claps X 10; Chattanooga Cherry Pickers x 6; Drummers x 10; Knoxville Cherry Pickers x 6

THA-THANG:
Workout is called “Add to” building on the base exercise.  As a group, do the following and build each round as time permits:

  • 10 Burpees (Run up the hill to the fort)
  • 20 Merkins; 10 Burpees (repeat run)
  • 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 40 Bench Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 60 LBCs; 50 Squats; 40 Dips; 30 Flutter kicks; 20 Merkins; 10 burpees (repeat run)
  • 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 burpees (repeat run)
  • 80 Monkey Humpers; 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutters; 20 Merkins; 10 burpees (repeat run)

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
2 Peter 1:5 – 8

But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, 6 to knowledge self-control, to self-control perseverance, to perseverance godliness, 7 to godliness brotherly kindness, and to brotherly kindness love. 8 For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ.

Just as adding exercises helps build your fitness, adding virtue, knowledge, self-control, perseverance, godliness, brotherly kindness, and love will help you be fruitful in your walk with Christ Jesus.

Peter also reminds us in 1:12-15:

12 For this reason I will not be negligent to remind you always of these things, though you know and are established in the present truth. 13 Yes, I think it is right, as long as I am in this tent, to stir you up by reminding you, 14 knowing that shortly I must put off my tent, just as our Lord Jesus Christ showed me. 15 Moreover I will be careful to ensure that you always have a reminder of these things after my decease.

Peter adds narrative to the imperative here.  He reminds them that he didn’t start out with all these things.  As a matter of fact, he reminds them of his death that Jesus himself told him he would face because he battled impulsiveness, racism, and narcissistic tendency.  If he can grow from those, we can grow from our baseline.
MOLESKIN:
Praying for continued healing from sickness and for Bobbit’s travel.
ANNOUNCEMENTS:
Painting at Cardinal’s M’s house on March 18th.  FBC Kingston to also assist with something in the yard or additional cleaning.  Claps for fitness test.

Working In & Working Out

THE SCENE: A long forgotten sultry 55.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • Knoxville Cherry Pickers x(I dunno…Just enjoy it)
  • Tempo Squats x10
  • Tempo Merks x10
  • Big Baby Arm Circles x10
  • LBAC x10
  • Reverse LBAC x10
  • Grady Corn x10
  • Chattanooga Pickers x10
  • SSH x10

Stretch ’em if ya got ’em!

Mosey to the platform.

THA-THANG:
This week is our schedule “Accelerate Your King: You vs. You Workout #2”. Some Rampart PAX took a shorter version of this test in August. Others are setting a baseline.

1. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.

2. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.

3. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles.

Slowzy to Pull Up Bars allllllllll the way to the other side of Rampart. YHC’s logistical error.

4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.

5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice. (Rampart. Always. Claps…Always.)

MARY:
No time for Mary.

CIRCLE OF TRUST/BOM:

Real Faith involves discipline. God’s Grace works best when we cooperate with it.

Paul had a profound mixture of ardent faith and hardened discipline.

  • “I thank God, through Jesus Christ my Lord.” (Rom 7)
  • “I know whom I have believed, and am convinced that he is able to guard what I have entrusted to him until that day.” (2 Tim 1)
  • “Salvation by faith alone so that no one can boast” (Eph 2)

Also said…

  • “But I discipline my body and bring it into subjection” (1 Cor 9)
  • “They, that are Christ’s, have crucified the flesh with its affections and lusts.” (Gal 5)
  • “So I fight, not as one who beats the air.” (1 Cor 9 again)

Paul put a lot of faith on God’s work and was a very disciplined.

Philippians 2:12-13
“Therefore, my dear friends, as you have always obeyed—not only in my presence, but now much more in my absence—continue to work out your salvation with fear and trembling, for it is God who works in you to will and to act in order to fulfill his good purpose.”

Work In – God is working on the stuff you can’t see
Work Out – You’re responsible for the stuff you CAN see

1. Does your faith lack discipline?
Are you pinning it all on God for your growth?
Are you waiting to be inspired?
We have to put our desires into submission.

2. Does your discipline lack faith? (This might be a lot of us)
Two separate compartments
Or we get the idea that this earns God’s grace somehow.
Are you extra hard on yourself?
Are you beginning in your relationship with the Lord?
We’ll eventually run out of steam if we’re on our own.
Are you partnering with/cooperating with God’s grace in your life?

YHC’s guess is that we have a hard time reconciling the two.

MOLESKIN:

YHC is PUMPED for the progress PAX have shown today. Everyone pushed hard. Everyone surpassed limits. Well done, HIMs.

Prayers for Lucille’s M, Binks house hunting, Wingman’s 2.0, Skeletor’s friend, and Feeny’s church. Praise for Ridealong’s M doing better.

ANNOUNCEMENTS:

  • Painting for Cardinal’s M on March 16. See Slack for details and sing up.
  • 2nd F opportunity at Top Golf on Monday evening. See Slack for details.
  • Piston on Q Saturday. Skewer on Monday.

Strongman Medley

THE SCENE: 28, clear skies, thankfully not windy and mostly dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, CMU shoulder press x 5, Willy Mays x 6, Derkins x 5, Seated cross over toe touches? x 6 LBAC x 10, Reverse LBAC x 12, Night Clubs x 10, Hallelujahs x 10, Tempo Squats x 5 long hold on last.
THA-THANG:
Mosey down to the Medley area. Split into teams of two. Assign six exercises to the corresponding faces of a dice block. Each group will complete the entire Medley alternating turns. Before beginning roll dice block to determine line work. After team mate 1 is back from a run 2 picks up and does the same run. When the team ahead is on the third lift the next group can start. Everyone waiting is on the line doing whichever exercise was assigned to the number on the rolled dice block for the duration of the medley.

  • Farmers carry CMU’s with pinch grip down and back to first set of cones.
  • Heavy bag carry Zercher/ Hussafel to first set of cones. 20#,60#,120#
  • Kettle bag Circus press x 3 each arm. 35# 53#
  • Load sled and push full length to farthest cones. Unburdened teammate runs down and pushes the distance back and unloads the sled.
  • Dice exercises included: Merkins, awkward turltes, squats, monkey humpers, hold plank, flutter kicks.

MARY:

  • After two full rounds meet up in the circle of pain. Each man leads a short burst exercise of their own choosing until time is up.

COUNT-OFF & NAME-O-RAMA

Lucille, Bobbitt, Skeletor, Piston, Stetson, Airborne, GoDaddy, Hasselhoff, Spielberg, Feeny, Runaway Bride, Ride Along, Bazinga, Candy Crush, Chicken Wing, Daniel Son, Tarantula

17 including 2 young FNG’s
CIRCLE OF TRUST/BOM:
John 21. Jesus is waiting on the shore for us to come back to Him.
MOLESKIN:
Great VQ, learned a lot about organizing and leading a group in something new, and will improve for the next Q.
ANNOUNCEMENTS:
Painting for Mrs. Cardinal soon. Potential order of Rampart merch.

Poker Run at Rampart

THE SCENE: Rain shower had just passed before workout. Temp was just right.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA

Jumping jacks

Tempo squats

Willie Mays Hayes

Knoxville cherry pickers

LBC’s

Morrocan night club

Hallelujahs

THA-THANG:

The PAX moseyed to the track with CMU’s in hand.  Upon arrival they played the house in poker.  If the house won, we ran.  If the PAX won, we did stationary exercises with and without CMU’s.

1st hand  PAX won  continuous 40 flutter kicks, 40 scissors kicks, 30 seconds holding leg raise

2nd hand  PAX won  50 heavy squats

3rd hand House won  1/4 mile hill run ( half up, half down)

4th hand PAX won  10 eight count body builders

5th hand  PAX won  20 heavy curls, 20 heavy triceps extensions

6th hand  PAX won  30 crunches, 40 cross crunches

7th hand  PAX won  continuous 40 flutter kicks, 40 scissor kicks, 30 second leg extension

8th hand PAX won  50 heavy squats

9th hand House won  1/4 mile hill run

10th hand House won  1/4 mile lap on track

COUNT-OFF & NAME-O-RAMA

8 HIM’s present. VQ Ride Along, Wilber, Bobbitt, Piston, Feeny, Run Away Bride, Lucille, Binks

CIRCLE OF TRUST/BOM:

Psalms 118:24. This is the Day that the Lord has made I will rejoice and be glad in it.  I wake up most mornings saying this verse in my head. I teach it to my grandchildren but some days I think, how can I rejoice when I’m facing what I’m facing. Sickness, death, loss of a job, anything that causes sadness, fear, grief, hatred?  I recently realized the key word to this verse is the last word.  IT.  I rejoice in the day the Lord has made!  That day is perfect. Man’s sin introduced the part of my day that can put me in a prison of grief, hate, fear, lust, ect.  With that thought I turn to Ephesians 6:10-20. We all know it, the armor of God. That is what we use to fight these battles. Belt of Truth, Breastplate of Righteousness, Sandals fitted and ready to go, Shield of Faith, Helmet of Salvation and the Sword of Truth.  The one piece of KIT that I think gets overlooked is the last part of the verses about praying in all things and for the Saints. I encourage you to visualize prayer as you do the rest of the Armor, a physical piece of KIT that you can physically use. John Bunyan called it the key of AllPrayer in his book The Pilgrim’s Progress. AllPrayer was a key that the Christian wore around his neck. When he was trapped in the dungeon of the giant named Despair, he was able to use the key to open the lock and escape. We also have that key with us at all time. When we find ourselves in the prison of grief, fear, hate, ect we need to remember that we have the key to open the door of the prison and escape. We just have to use it, AllPrayer opens all prison doors.  Don’t stay trapped when you have the key!

MOLESKIN:

ANNOUNCEMENTS:
Volunteer work at Cardinals house this Saturday. Sign up and help if you can.