F3 Knoxville

Tag: Skeletor

Walk that walk

THE SCENE: Foggy and cool
F3 WELCOME & DISCLAIMER

Chiggity-check!


WARM-O-RAMA:

  • Willie mays Hayes
  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 25 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Little baby arm circles 10 x 4 F & 10 x 4 B
  • Chattanooga cherry picker
  • Seal claps
  • Overhead claps
  • Knoxville cherry pickers

THA-THANG:

Mosey to bus then back to shovel flag hold Al Gore until 6 in

Round 1

10 burpees.

Mosey to fort then back to shovel flag hold Al Gore until 6 in

Round 2 

10 Burpees

25 push-ups

Mosey to bus and back to shovel flag hold Plank until 6 in

Round 3

10 Burpees

25 push-ups

50 lunges

Mosey to fort then back to shovel flag hold Al Gore until 6 in

Round 4

10 Burpees

25 push-ups

50 lunges

100 LBC’s

Mosey to bus and back to shovel flag hold Plank until 6 in.

Round 5

10 Burpees

25 push-ups

50 lunges

100 LBC’s

150 air squats

Completed with 3 minutes to go.

HIM’S you did:

50 Burpees

100 push-ups

150 single count lunges

200 LBC’s

150 air squats

MARY:
Roulette for 3 minutes

olive oyl 10 box cutter

Airborne 60 second Freddie Mercury

Feeny 30 second leg lift hold

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

COT today is about walking in Faith

I am teaching through Ephesians. Yesterday we covered a portion of chapter 2 verse 2. It begins with the phrase, in which you formerly walked. It is referring to the spiritual state of the Ephesians people when they were dead in trespasses and sins.

I asked my youth kids what it meant to walk with something, and what was a life like if you are walking in sins. If you are walking with sins and trespasses, it’s a way of life for you. You have no relationship with holiness if you are walking in trespasses and sins.

Once we defined an unrighteousness walk, we looked at a Holy walk, and specifically Enoch. Enoch was Noah’s great grandfather, and Genesis 5 tells us that He walked with God and he was not, for God took him.

Then in Hebrews 11: 5-6 we see that Enoch was translated, he never died, and was taken up to be with God, for he pleased God. Then it says:

But without faith it is impossible to please him: for he that cometh to God must believe that he is, and that he is a rewarder of them that diligently seek him.

So my friends, if you want to please God, then by faith, walk with Him, believing that He is, and diligently seeking Him.

There are only two ways to do this, that is reading His word, and prayer. There are many ways to serve Him, but service does not grant you an audience with Him. Again, Hebrews 11:6 ,without Faith it is Impossible to please him.

MOLESKIN:
Walk in Faith, believing in Him and earnestly seeking Him.
ANNOUNCEMENTS:
Saturday beat down, 7am with coffeteria

Discipline v Motivation

THE SCENE: Beautiful fall morning, clear sky for star gazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • LBACs
  • Grady Corn
  • Morocan Night Clubs
  • Chatty Pickers
  • Tempo squats
  • Cherry Pickers
  • Tempo Merkins
  • Mountain Climbers

THA-THANG:

  • Mosey to the stadium seats
  • Dora – One works while the other goes down the seats and back up
    • 200 Merkins
    • 200 LBCs
  • Mosey to the playground and rotate through pull ups while working on 150 squats OYO
  • Mosey to upper parking lot and line up on first spaces
  • Mosey to each line do squats, then merkins, then imperial walkers then bernie back. Start with 10 each, then 20, 30, 40.
  • Same idea, except broad jump between, do lunges, dry docks, and freddie mercuries. Start with 10 and add 5 each time.

RTF (with a JB)

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I heard this idea from Jocko Willink, who is a former Navy SEAL officer and author of a book called Extreme Ownership. He articulates the difference between motivation and discipline. Motivation is the opposite of discipline. Motivation is the spontaneous urge or desire to do something, and often leads us to start something new. But motivation is a feeling, transient and fleeting. It may support you for a while, when you are well rested, healthy, and relaxed. But like all feelings, it has a tendency to abandon us when we are tired, or sick, or stressed. Discipline is, by contrast, the learned behavior of perseverance in spite of obstacle. Discipline receives the conclusion of mental activity, in which we identify what we ought to do, and holds us to the doing. Motivation is like the impassioned “falling in love” which often propels us into a romance, but discipline is the agape/caritas/charity love that stands against the flux of time.

Motivation feels good, but discipline bears fruit. Discipline reminds you what you know to be true in spite of what you feel right now. I often desire motivation so that I need not exercise discipline, but my experience is that it usually cuts the other way: When I exert discipline and do what I know I should but don’t want to, I find that motivation often follows. The key is to enjoy it while you have it without becoming dependent on it, for as soon as you start seeking motivation, it will abandon you.

In Mere Christianity, C.S. Lewis discusses this idea in his chapter about faith:

Now Faith, in the sense in which I am here using the word, is the art of holding on to things your reason has once accepted, in spite of your changing moods. For moods will change, whatever view your reason takes. I know that by experience. Now that I am a Christian, I do have moods in which the whole thing looks very improbable: but when I was an atheist I had moods in which Christianity looked terribly probable.

So when we see this common thread running through love and faith and discipline, I suppose it comes as no surprise that Jesus followers were first called Disciples, functionally “those under discipline.” So, I exhort you to abandon efforts to “get motivated” and instead “get discipline”.

MOLESKIN:
Always a pleasure to visit the Men of the Fort. I’m even buyin’ the t-shirt…
ANNOUNCEMENTS:
2nd F on Saturday Oct. 1. 2.0 Q at The Project Oct. 8. Brolympics Nov. 5.

Gratitude BOMBS

THE SCENE: 67 and delightfully gloomy.
F3 WELCOME & DISCLAIMER Expertly Executed
WARM-O-RAMA:

  • SSH x15
  • Knox Cherry pickers x5
  • Willy Mays Hayes x8
  • Tempo Squats x10
  • Tempo Merkins x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Moroccan Night Clubs x10 (commence agony!)
  • Chattanooga Cherry Pickers x11
  • SSH x15

Mosey to the track!

THA-THANG:

PAX partnered up for Dora Bombs. Pax 1 moseyed sideline to sideline, Pax 2 did the following until they return then flapjack. Numbers are cumulative.

  • Burpees x50
  • OH Claps x100
  • Merkins x150
  • Big Boys x200
  • Squats x250

All groups finished and took a lap around the track, hold plank for 6.

RTB.

MARY:

  • Flutter Kicks 4c IC x15
  • Hello Dollies 4c IC x15

CIRCLE OF TRUST/BOM:

YHC got a fancy new watch that measures stress using heart rate variability (HRV). It’s been a challenge trying to figure out how to lower stress throughout the day. Breathing exercises, meditation and prayer, naps have all been moderately effective.

YHC discovered something that brought it down 30 points or more several times; gratitude.

 

1 Thessalonians 5:16-18 says…

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”

In his book “Gratitude Works,” Robert Emmons says the following.

“…groundbreaking research has shown that when people regularly cultivate gratitude, they experience a multitude of psychological, physical, interpersonal, and spiritual benefits. Gratitude has one of the strongest links to mental health and satisfaction with life of any personality trait—more so than even optimism, hope, or compassion. Grateful people experience higher levels of positive emotions such as joy, enthusiasm, love, happiness, and optimism, and gratitude as a discipline protects us from the destructive impulses of envy, resentment, greed, and bitterness. People who experience gratitude can cope more effectively with everyday stress, show increased resilience in the face of trauma-induced stress, recover more quickly from illness, and enjoy more robust physical health. Many of these effects are quantifiable.”

YHC finds it interesting and hilarious that science is just now catching up with what the Bible said 2,000 years ago! These effects ARE quantifiable in YHC’s own experience!

YHC has started a Gratitude Journal to record 5 things to be grateful for that have regularly lowered stress. This is a good practice for everyone to realize how bless we really are.

On that note: YHC is incredibly grateful for all of you F3 brothers. A tooth ache and little sleep is a great reason to fartsack. Some might even call it a smartsack. YHC would rather suffer with you dudes (and actually felt better!). We have something unique in F3 and are very blessed.

MOLESKIN:

  • Welcome FNG-Gizmo!
  • Still heard lingering aches and pains from Monday’s #thatsucked. Great Q Piston!
  • Prayers for our MIAs, DLs, Wingman’s family, Angel Softs M and 2.0, and Feeny’s track team in the heat.

ANNOUNCEMENTS:
Kickflip has gifted some fancy printed publicity materials to Rampart to share around and EH some sad clowns. See Bobbitt for more if you need them. Let’s get some more Kingston, Rockwood, Harriman guys out with us!

Heavy circle of pain

THE SCENE: Perfect for a beat down, gloomy and cool
F3 WELCOME & DISCLAIMER

As always ✅
WARM-O-RAMA:

  • Willie mays Hayes
  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 25 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Little baby arm circles 10 x 4 F & 10 x 4 B
  • Chattanooga cherry picker
  • Seal claps
  • Overhead claps
  • SSH: 15 x 4 IC double time 

THA-THANG:

Mosey over to the circle

Round 1

Each man at one station. 60 seconds of work. Once finished move to the next station. Repeat until each man has completed every station. No breaks 

60# sandbag deadlift

Plank 

40# sandbag curl

Burpee 

40# sandbag get up’s

Al Gore

30# ruck plate kettle bell swings

Plank 

20# ruck sack tricep extension

Burpee 

10# ruck plate extension hold

Al Gore

5# sand disc plank slides

Big Boys

CMU Rifle carry

60 seconds of rest while we mosey to start line. Mosey to FSWP sign and back. Record time we. Ame in at 1:45. Challenge men to cut the time by 15 seconds. Go again, came in at 1:20. If we successfully make time then no punishment. If we fail, we get 10 burpees per man. No extra burpees

Round 2

Mosey back to the circle

same plan, but we cut the time to 30 seconds per station to finish on time

60# sandbag bent row

Plank 

40# sandbag squat

LBC 

40# sandbag overhead switch shoulder to shoulder

Al Gore

30# ruck plate overhead press

Plank

20# ruck sack merkin

LBC

10# ruck plate extension hold

Al Gore

plank shoulder touches

Big Boys

CMU Farmer carry

Finish at 6:00

Mosey to start line

Run to the sign and back. If we beat our best time, we’re finished. If we don’t, 30 merkins per man.

MARY:
Did I not have time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Water.

Adult men are approximately 60% water. We can live for bout three days without drinking water. Water is the source of our life. If we don’t have access to clean drinking water, we die.

I want to draw your attention to spiritual water.

Joh 4:7  A woman of Samaria *came to draw water. Jesus *said to her, “Give Me a drink.”

Joh 4:8  For His disciples had gone away to the city to buy food.

Joh 4:9  So the Samaritan woman *said to Him, “How is it that You, though You are a Jew, are asking me for a drink, though I am a Samaritan woman?” (For Jews do not associate with Samaritans.)

Joh 4:10  Jesus replied to her, “If you knew the gift of God, and who it is who is saying to you, ‘Give Me a drink,’ you would have asked Him, and He would have given you living water.”

Joh 4:11  She *said to Him, “Sir, You have no bucket and the well is deep; where then do You get thisliving water?

Joh 4:12  “You are not greater than our father Jacob, are You, who gave us the well and drank of it himself, and his sons and his cattle?”

Joh 4:13  Jesus answered and said to her, “Everyone who drinks of this water will be thirsty again;

Joh 4:14  but whoever drinks of the water that I will give him shall never be thirsty; but the water that I will give him will become in him a fountain of water springing up to eternal life.”

In Psalm 1 we read,

“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”

‭‭Psalm‬ ‭1:1-3‬ ‭ESV‬‬

A tree planted by streams of water prospers. Not because of the view, or it’s individual position. It prospers because it’s roots, the foundation of the tree have access to the source of life. The tree has an endless supply of water.

Brothers, I call you to follow this Psalm. Watch who you run with, watch what they say, delight in the Lord, and spend time with Jesus. Be plugged into Him. He is living water. He is the source of life. Drink of the well, and look to Christ.

Prayer requests

BOM

MOLESKIN:
Super proud of the pax at Rampart today. You guys carried my heavy day without grumbling. Maybe it should get harder. 😉
ANNOUNCEMENTS:
Bobbitt on Iron Pax at Project

Flag and Q change at project coming soon. Let’s go support our family in Oak Ridge.

Meekness = Controlled Strength

THE SCENE: A cool, breezy 69 degreezy.

F3 WELCOME & DISCLAIMER: But of course!

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x5
  • Willie Mays Hayes x5 (Stretch that other leg on your own time, fellas!)
  • Tempo Squats x10
  • Tempo Merks x10
  • LBACF x10
  • LBACR x10
  • OH Claps x10
  • Seal Claps x10
  • Moroccan Night Clubs x10
  • Chattanooga Cherry Pickers xTWELVE!!!

Mosey to the track!

THA-THANG:
Today, Rampart performed their first physical fitness test as a baseline measurement for the incredible physical feats that will be accomplished at this fine AO. We used the Air Force Fitness Assessment. Exercises were as follows. See Slack channel for results.

PAX partnered up. One administered while the other performed the exercise. Then flapjack.

  • One Minute Merkin Max Reps
  • One Minute Big Boy Max Reps
  • Pax took a lap before the run.
    • (Air Force standards require ten minutes between each exercise. Pshhh! This is F3!!)
  • Timed 1.5 Mile Run

MARY:
Guantanamo!!

CIRCLE OF TRUST/BOM: “Strength Under Control”

Matthew 5:5 says, “Blessed are the meek, for they will inherit the earth.” Other translations use the word “gentle” or “humble” for meek. Although these are accurate, the Greek understanding of that word comes with a little more luggage. The Greek word for “meek” is “praus”. The background for how that word became used for humility and meekness is that it was understood as “strength under control” similar to the way a powerful horse needs to be harnessed and tamed.

As Jesus is riding into Jerusalem in the Triumphal Entry, Matthew 21:5 says, “Look, your king is coming to you, humble and mounted on a donkey.” Same word here. Jesus Himself carried this quality of “strength under control”. Of course He did! He’s the Son of God! The whole nature of God becoming a human, the incarnation, is strength under control.

Meekness in the Bible really refers to the one who is able to tame their behavior, thinking, bodies, spirits, temper, ego, sexual desires, worldly desires. How do you bring strength under control? Discipline.

There are 3 types.

  1. Reactive Discipline – when you’re tempted or drawn into something

2. Structural Discipline – routines and habits that make you better

3. Expansive Discipline – opportunities for growth, “doing it anyway” in the face of fear, hesitation, difficulty, etc.

Structural Discipline actually makes room in your life by conserving energy for Reactive and Expansive Discipline. Order your life! Create good habits!

Finally, Desmond Tutu once said to Richard Rohr, “We are only lightbulbs, Richard. Our job is to remain screwed in.” The more you exercise discipline, the more you remain screwed in to your REAL source of strength and discipline, and the brighter your witness!

MOLESKIN:

Welcome FNG-Angel Soft!! Great work today, dude!

Feeny (still waiting on a tag) mentioned that “discipline begets discipline” and told us how creating discipline in one area of his life led to more in other areas. FOR SURE! Good thoughts!

Props to the Clydesdales that CRUSHED their reservation about a mile and a half run! Expansive Discipline at work!! I’m inspired by your efforts today, gentlemen!

Prayers for our HIM brothers on the DL: Olive Oyl and Doppler! Miss you guys! Hope to see you soon!

Prayers for our guys out traveling!


ANNOUNCEMENTS:
Airborne is working on a Saturday, August 20 2nd F BBQ! More details for time and location soon! Be prepared to bring a side or something!

Bobbitt is considering a Saturday morning OTB makeup test for your DLs, DRs, and Fartsackers! 🙂