F3 Knoxville

Tag: Skeletor

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

Heavy Encouragement

THE SCENE: Gloomy and Sticky
F3 WELCOME & DISCLAIMER

Check


WARM-O-RAMA:

  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 15 x 4 IC
  • Cherry pickers 5 x 4 IC
  • Tempo Squat: 5 x 4 IC
  • Tie fighter: 10 x 4 F & 10 x 4 B
  • Moroccan Night Club 10 x 4
  • SSH: 10 x 4 IC

THA-THANG:

Mosey to my tailgate

Double coupon discount day

Each man pulls a card, Ace – 8

Pickup all coupons from bed of my truck

  • Ace – FLAG and 20# rucksack
  • 2- 5 – one corner of the 120# sandbag
  • 6 – 60# sandbag
  • 7 – 40# sandbag
  • 8 – 40# sandbag 

Mosey to the parking lot and get in a large circle

One exercise per man. 

  • Flag, wave it like you just don’t care
  • 120# sandbag bear hug squats
  • 60# sandbag bag dead lifts
  • 40# sandbag curls
  • 40# sandbag tricep extensions
  • 20# ruck sack merkins

The two men without a coupon run the length of the parking lot and back, when they return, rotate, rinse and repeat until every man has performed every exercise, then Coupon carry to the close goal line of the soccer field.

Spread out the 120, the 60, both 40’s

  • 2 men 120# sandbag drag 40 yards May pull forwards or backwards
  • 2 men 60# sandbag toss 40 yards Death march style
  • 2 men 40# sandbag overhead toss 40 yards and back Death march style
  • 2 men 40# sandbag under leg drag 40 yards and back Death march style

Everyone hold plank until 6 is in. 6 in, rinse and repeat until all men have completed every exercise. 

Hard stop recover at 5:50

Bear Crawl to Glory

Man with the ace is on the goal line, everyone else gathers around for encouragement.

Ace man sit’s on the 120# sandbag and strap shoulders in. Lean forward to bear crawl. 

Bear crawl pulling the 120# bag across the 40 yard line as fast as possible. Men on the sides do not let the man stop. Yell scream, and encourage the man to pull as far as he can. 

Rinse and repeat until every man in order of 2 – 8 has reached the goal

RTB

MARY:

No Time

COUNT-OFF & NAME-O-RAMA
8 HIM’s, 2 FNG’s from Monday had to be renamed due to replication, Otis is now Binks, and Shredder is now Rap Sheet

We have had consistent effort from a 2.0, thought it was time to give him a name, He liked Tarantula, so Tarantula it is.
CIRCLE OF TRUST/BOM:

Encouragement

The whole point of the bear crawl to glory was encouragement. We as brothers need to be constantly building each other up as men. We need to hold each other accountable. We need to be the men in the community that set the example of what it means to be a man, and there is no finer example than our AO motto.

“Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

1 Corinthians 16:13-14 ESV

MOLESKIN:
These men absolutely killed Heavy day. Shout out to Wingman who pulled the 120# sandbag like it was not even back there. That was impressive brother.
ANNOUNCEMENTS:

  • 2nd F gathering at Shakira’s coffee shop 8am Saturday morning. See you guys there.
  • August 6: 7 AM.  Work Day at the Cerebral Palsy Center.  See Slack for details.
  • Coffeteria at McDonalds.
  • Seems like there was one more, but I don’t remember.

I am not ashamed

THE SCENE: sticky and hot at Rampart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the track for the burpee mile. 12 burpees followed by 1 lap times 4.

Mosey to the amphitheater. At the bottom, perform the first exercise. Jump to the second step and do the first two exercises. Jump to the third step and do the first three exercises. Continue until all exercises are performed.

  • Derkins
  • Box jumps
  • Dips
  • Lunges
  • Big boys

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Lucky 13 worked this morning at Rampart.
CIRCLE OF TRUST/BOM:

“I am under obligation both to Greeks and to barbarians, both to the wise and to the foolish. So, for my part, I am eager to preach the gospel to you also who are in Rome. For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.” – Romans 1:14‭-‬16 NASB1995

“I am not ashamed” stands out to me in this passage. I have found myself on several occasions shying away from opportunities to show my faith as if I don’t want people to know who I really am. It is hard for some, including myself, to stand-up for the truth. It is very possible that we may reach someone just by doing that very thing.

Building B.O.M.B.S and Assaulting the Fort

THE SCENE: A crisp and welcome 58 degrees with clear skies.

F3 WELCOME & DISCLAIMER: Obsequiously delievered.

WARM-O-RAMA:

  • SSH x15
  • THE Knoxville Cherry Picker x5
  • Willie Mays Hayes x6
  • Tempo Merk x10
  • Tempo Squat x10
  • Mtn Climbers x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Nigh Clubs x10
  • Your favorite and mine, ladies and gentlemen… The Chattanooga Cherry Picker x11

THA-THANG:
PAX flipped on headlamps and moseyed down the trail to the amphitheater to build B.O.M.B.S. PAX partnered up. One performed exercises while the other moseyed the perimeter of the amphitheater then flapjack. PAX took the cumulative amount of the follower exercises.

  • 50 Burbees
  • 100 OH Claps
  • 150 Merks
  • 200 BBS
  • 250 Squats

First team to complete called recover. PAX moseyed Creeper’s Charge to assault the fort and held Al Gore for 6. At Pastor’s Peak, PAX took a 10 count and moseyed to RTB for Marry.

MARY:

  • Flutter Kicks x10 (Bobbitt)
  • LBC x10 (Creeper)
  • 20 second plank (Airborne)
  • 20 MORE seconds plank (Skeletor)
  • Time was called.

CIRCLE OF TRUST/BOM:

This past weekend, YHC participated in the Barbarian Challenge, and obstacle course race near Gadsden, AL. This was a 6+ mile course with 35 obstacles. YHC realized that this was more of a mental challenge than a physical challenge. There were obstacles that played on people’s fear of heights in particular which included walking across a log with a 20 foot drop into the creek and several others.

In particular, the final obstacle was meant to capitalize on the participant’s fear; a 30 foot tower (YHC is guessing) that consisted of a cargo net climb to the top, jumping a chasm to grab on to a bar to pull yourself across. The worst part was the announcer commentating on every person that came to the chasm and the crowd surrounding the tower. Many people froze in fear. YHC had to listen to one person stuck for the entire entry to the final obstacle. Just when YHC summitted the tower, the Beastie Boys came on, fear dissipated, all thinking ceased, and big leap was made.

Mark Divine, in his book, Staring Down the Wolf tells a Native American tale of a negative wolf that resides in the minds of humans. This wolf operates from fear, is hungry for drama, catastrophizes, and has incessant negative talk. It begs for your attention. But there is also a second wolf residing in the hearts of all humans. This one has an appetite for love and connection. It does not need the drama. It is optimistic and simply asks to be noticed. The one that controls you in the one you feed the most.

It’s our job to put ourselves in scenarios to create the conversation between our mind and heart, the whiner and the whisperer. The more we conquer our fear, the more we feed the positive wolf and the stronger it gets. The more we give into our fears, the more we feed the negative wolf and live from it.

YHC explained that his personal signs of fear are hesitation, procrastination, excuse making, and anxiety. It’s our job to recognize the voice of fear for what it is and push through.

2 Tim 1:7 says, “For God has not given you a spirit of fear but one of power, and of love, and of sound judgement.”

MOLESKIN:
All PAX pushed through a grinder today. Well done! It’s an honor to be in the gloom with you fellas! Don’t forget our Rampart Motto! There will be a test Wednesday.

1 Cor 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Do everything in love.”

ANNOUNCEMENTS:
Convergence July 2 at JUCO!
Olive Oil on Q Wednesday!
Airborne VQ next Wednesday!

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!