F3 Knoxville

Tag: Shakira

Warriors Armor

THE SCENE: Temp 72, Overcast, and Humid.
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
10 SSH, Knoxville cherry pickers, 10 Temp Merk, mountain climbers, baby arm circles, over head clap, Chatt Cherry pickers, Moroccan night clubs, butt kickers, high knees, gate turns, high kicks, grass grazers.

THA-THANG:
Zachary Tellier Hero WOD: 5 rounds, each round add an exercise.

  • 10 Burpees
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • STORM THE FORT
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • STORM THE FORT

U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire
COUNT-OFF & NAME-O-RAMA
10 HIMS
CIRCLE OF TRUST/BOM:

Ephesians 6: 13-18

Paul provides us with a self defense against Satan.

  • the Belt of Truth. The Soldiers belt serves as the foundation of his armor, holding his sword and breastplate. Satan is the father of lies and Jesus is the truth. Satan can not stand against the truth
  • The breastplate of righteousness. The breastplate guards the heart – the source of a soldiers life. In a similar way, righteousness protects the spiritual life of a Christian.
  • Feet fitted with the gospel of truth. The soldiers sandals gave him traction and security in the heat of battle. So our peace with God through Jesus Christ gives us security in the face of Satan.
  • The shield of faith. A soldiers leather shield could be soaked in water to extinguish flaming arrows from the enemy. Faith in God’s promises deflects and extinguishes the lies of Satan.
  • The helmet of Salvation. The armored helmet protects a soldiers brain. The primary battlefield in spiritual warfare is in the Christians mind.
  • The sword of the spirit (the word of God). This is the only offensive weapon for a Christian. I’m order to have a sharp sword we need to study and read scripture to not have a dull blade.

As warriors for Christ… we need the full armor God provided to defend against Satans attacks.

Satan is fighting a loosing battle and has nothing to lose. You have everything to lose. Suit up in this armor everyday to protect yourself. Stay vigilant, stand firm in the faith, act like men, be strong. Do everything in love.

MOLESKIN:
Prayers for those who sacrificed themselves for our freedoms, prayers for those fixing to go back to school, prayers for the men in our group who have injuries, unspoken.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday

Hills of Contenmt

THE SCENE: 69 degrees, 99% humidity with a slight breeze to make Ol’ GLory show her colors
F3 WELCOME & DISCLAIMER: Check, Check, Check and Check
WARM-O-RAMA:

  • 5-Windmills
  • 6-Cherry Pickers
  • 10-LBAC (Foreward and Backward)
  • 10-Grady Corn
  • 10-Chattanooga (Suck-up) Cherry Pickers
  • 15-SSH

THA-THANG:
We began our morning with a mini D.O.R.A., PAX split into groups of 2. PAX 1 started doing the exercise while PAX 2 ran 100 yards and did 5 burpees, then ran back and switched.

  • 50 Merkins
  • 100 LBC
  • 200 Squats

Mosey to small hill next to light pole and completed 4 rounds of climbing exercise.

  1. ROUND 1-Welsh Dragon up, increasing in reps until reaching 10. Mosey down the hill, 3 Merkins at bottom.
  2. Round 2-Buddy up. PAX 1 hold Al Gore while PAX 2 does 50 1-count flutter kicks back pedal up the hill then 50 Sweat Angels at the top. Mosey down and switch.
  3. Round 3-50 Sumo Squats at the bottom, mosey up the hill 75 Monkey Humpers at the top.
  4. Round 4- FINAL ROUND! Arm Release Merkins at the bottom. Mosey up the Hill for San Antonio Shuffle at the top. start with 2 reps at bottom, 4 at top and increase by 2’s until reaching 10.

MARY:
5 Min. left, why do Mary when you can play a pleasant game of Rochamburpee. We’ll call it a practice run with no winner. Rules to be slightly modified next time to account for draws.
COUNT-OFF & NAME-O-RAMA
8 PAX Killed it this morning!!!
CIRCLE OF TRUST/BOM:
1 Timothy, Chapter 6: “But godliness with contentment is great gain. For we brought nothing into the world and we can take nothing out of it.” With all the temptation around us, and everyone trying to keep up with the rat race to take a second and be content with the great things we already have. All the tings we want or think we need eventually all add up to nothing compared to the gift that the Lord has given us. The assurance that at the end of it all we will greet him in the promised land. So just remember to take that second and thank the lord and find contentment in your current situation.
MOLESKIN:
Remembering Olive Oyl with his neck injury and all our others brothers who weren’t there for one reason or another. TAPS gentlemen.
ANNOUNCEMENTS:
August 6- Service/Work day at Cerebral Palsy Center @ 7:00 a.m. yard work, moving things, cleaning up. Message Judge Judy and see main thread for more info, equipment needed, etc.

July 30- Saturday Beat down with Coffee Whipped Cafe Coffeteria after. Hope to see everyone there!

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!

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