F3 Knoxville

Tag: Skeletor

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

Top Gun Exercises at Rampart

THE SCENE: The gloomiest of glooms…just the way we like it.
F3 WELCOME & DISCLAIMER: Dutifully executed.
WARM-O-RAMA:
We started with some Projectivators (x11) to get the Pax good and disoriented to start things off.
Tempo Squats x7
Tempo Merkins x10
Mtn Climbers x10 two count
FLBAC x10
RLBAC x10
Grady Corn x10
Moroccan Night Clubs x10
Chattanooga Cherry Pickers ® x10
SSH x16 or 17 …QIC got distracted thinking about the amazing playlist he made.

Mosey a lap around the lot.

THA-THANG:
Pax performed a modified version of the “Danger Zone” routine. 10 minute exercise cycling through 10 reps of the following exercises (Merkins, Freddy Mercury, Big Boys, Bobby Hurley, Monkey Humpers, repeat). Every 2 minutes, the timer goes of to perform 4 burpees (hence, the Danger Zone). All performed to the glorious sweaty passion of of Kenny Loggins.

As “Playing with the Boys” played, PAX moseyed a lap then went to the “volleyball court”. There they split into teams of 3. Each team had notecards with the following exercises: Carolina Dry Docks (which apparently, can be modified into Pickle Pounders merely by preference), Monkey Humpers, Big Boys, Toe Merkins, and Mtn Climbers. Teams will flip a card, perform 20 reps of the exercise and either flip a cone up or down depending on their team. At the end, the team with the most cones facing in their direction wins. PAX played two rounds. It was almost as dazzling as the movie. Next time Creeper promises to bring the baby oil (although we had plenty of Olive Oil).

PAX then moseyed to the end of the parking lot for Dog Fight exercises (or basically that rabbit hunt thing Kickflip did reinterpreted for our purposes). A single PAX would volunteer to be the hunted rabbit while the rest were the wolves. The rabbit got extra reps and a head start. Wolves worked to catch up to the rabbit. Exercises were Burpees (Olive Oil), Bobby Hurleys (Wing Man), Merkins (Piston), aaaaaaand those delightfully memorable Pickle Pounders (QIC – thanks Skeletor!).

PAX moseyed for Mary.

MARY:
Flutter Kicks (x10)
Box Cutters (x10)
Freddy Mercury (x10)
LBC (The little boys!) (x10)
Hello Dollies (x10)
10 Second Hold (x10)

CIRCLE OF TRUST/BOM:

Casting Your Shadow
Acts 5:5-16 says “People brought the sick into the streets and laid them on beds and mats so that at least Peter’s shadow might fall on some of them as he passed by. 16 Crowds gathered also from the towns around Jerusalem, bringing their sick and those tormented by impure spirits, and all of them were healed.”

Psalm 17:8 – “Hide me in the shadow of your wings.”

In Jewish culture, Your shadow is your realm of influence. The idea was that, we can no more detach ourselves from our influence on others than our bodies can get rid of their own shadows. Peter, through the work of the Holy Spirit after Pentecost, had gone from being a brash loudmouth with little action to back it up into a bold and influential man of God. While healing might have occurred through his shadow (hard to tell in the text), it is clear that his influence was widely known.

Are we casting a shadow of influence or “throwing shade” as the kids used to say?
A HIM understands the influence he has on other people.
A HIM uses influence intentionally to make an impact.
A HIM’s focus is always for the sake of others, not himself.

Are you intentionally using your influence FOR people?
I used to work in a grocery store at a meaningless job. The more the Lord began to change my life, the more I began to be available for people that I worked with. Eventually, I noticed that people would come to me saying something like, “I don’t know why I’m telling you this, but…”. I was slowly becoming someone known for helping people and giving wisdom.

In How to Win Friends and Influence People, Dale Carnegie says “The world is full of people who are grabbing and self-seeking. So the rare individual who unselfishly tries to serve others has an enormous advantage. He has little competition.”

What are those areas you could be intentionally casting your shadow to influence people?
Why aren’t you?
Lack of Energy?
Lack of attention?
Lack of confidence?

How do you cast a shadow? You stand in the light.

MOLESKIN:
YHC apologizes for reliving the volleyball scene three times with “Playing with the Boys”. There were many, MANY more great songs to the soundtrack though we only heard 3 on repeat. We’ll do this again in three months with the whole soundtrack, aviators, and Creeper will remember the baby oil.

ANNOUNCEMENTS:
RAMPART OFFICIALLY LAUNCHES MONDAY! 7am hour-long beatdown. Bring those FNGs!
July 2nd Convergence at JUCO!

Heavy Grumble, Grumble @ RAMPART

THE SCENE: Beautiful 68 degrees, very nice
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.
  • FREE.99


WARM-O-RAMA:

  • SSH: 10 x 4 IC
  • Tempo Merkin: 5 IC
  • Mountain Climber: 5 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Baby Arm Circles: 10 x 4 F & 10 x 4 B
  • Moroccan night club 6 x 4 IC
  • Chattanooga cherry picker 6 x 4 IC
  • SSH: 10 x 4 IC

THA-THANG:

Carry heavy things as a team or individually to each post.

  1. Mosey to baseball field parking lot
  • 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
  • 1/2 group 20 squats

Switch Rinse repeat until everyone gets 100 squats

2. Mosey to track sandbags have to go up and down

  • @ track 5 burpees
  • @playground 5 burpees

Rinse and repeat to 4, 3, 2, end at 1 on the track.

3. Mosey with sandbags to top of track

  • 5 merkins
  • 5 big boys

Rinse and repeat to 4,3,2,1

4. Mosey with sandbags to bottom of track

  • 5 – 4 count American hammers
  • 5  – 4 count flutter kicks

Rinse and repeat to 4,3,2,1

Lap #2

5. Mosey to mid field with sandbags

  • Pax in a single file line, plenty of space between. 1st man deadlifts the 60# sandbag and toss over head for the next man, then drop to plank the heavy bag travels to the end of the line. When all men are in plank, drag 40# sandbag under your body with opposite arm to the next man.
  • Recover, rinse, repeat. Modify to hold Al Gore, and drag the bag back up to first man between the legs of each man. 

6. Mosey with sandbags to picnic tables under awning

  • 5 – 4 count Rocky balboas
  • 5 dips

Rinse and repeat to 4,3,2,1

RTB with sandbags

MARY:

Stretch sesh with Skeletor

3 – 4 count cherry pickers extend to hold and stretch

3 – 4 count slow windmills for the stretch

3-4 count Sprinkler

COUNT-OFF & NAME-O-RAMA

8 strong

Bobbitt, Olive Oil, Wingman, Mathlete, Biohack, Snaggletooth, Skewer, Skeletor

CIRCLE OF TRUST/BOM:

That was a hard thing gentlemen. THANK YOU FOR GIVING YOUR ALL. Most men are still asleep waiting to face the day. You have already went to battle and won. The COT today is brought to you by the Apostle Paul.

Key verse Eph 5:20

Eph 5:18  And do not get drunk with wine, for that is excess, but be filled with the Spirit,

Eph 5:19  speaking to one another in psalms and hymns and spiritual songs, singing and making melody with your heart to the Lord;

Eph 5:20  always giving thanks for all things in the name of our Lord Jesus Christ to God, even the Father;

Eph 5:21  and be subject to one another in the fear of Christ.

It’s easy to have a melody in your heart singing to the Lord when things are all good, but when things go wrong our flesh desires to rebel. Instead of focusing on the negative aspects of your situation, thank the Lord for your trials and trouble.

I love the closing thought in verse 21 as well. How do we as brothers ensure that we are holding this standard of giving thanks to the Lord? Be subject to one another in the fear of Christ. That’s accountability right there. That’s why F3 exists to be a helper for your brothers.

Rom 8:35  Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?

Rom 8:36  Just as it is written, “FOR YOUR SAKE WE ARE BEING PUT TO DEATH ALL DAY LONG; WE WERE CONSIDERED AS SHEEP TO BE SLAUGHTERED.”

Rom 8:37  But in all these things we overwhelmingly conquer through Him who loved us.

Give thanks to Him for the good, for the bad, for the mundane, for the Joy. He alone is worthy. THANK YOU LORD.

MOLESKIN:
This was my VQ, and what an honor to Q at Rampart. Looking forward to many more.
ANNOUNCEMENTS:
Official #Rampart AO open May 30 @7am. Invite those FNG’s  it’s a great opportunity to get them some exposure without getting up before the rooster.

Men of AO project have shown up in force to support Rampart. Let’s show them some love by making an appearance at the Project this coming Tuesday May 24th @5:30am

 

Friday the 13th @ Rampart

THE SCENE: 60’s, clear and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • LBACs
  • Tempo Merkins
  • Down dog – Up dog
  • Chatty Cherry Pickers

THA-THANG:

  • Mosey to Amphitheater
  • 13s from stage to top row
    • Merkins on stage (78)
    • Freddy Mercury (4-ct) top row
  • Mosey to hill below track
    • On the way, stop for a few Wall-ups along the trail
  • 13s up the hill
    • Squats at the bottom
    • BBS at the top
  • Mosey to playground
    • 3-5 pullups
    • 10 heels to heaven
    • Repeat 2 times
  • RTF

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today is Friday thr 13th, culturally a day of bad omen. Wikipedia claims this is because the number 13 is associated with the number of people at the last supper, and Friday was the day Christ died. Put them together, and you have double trouble. Every year has at least one Friday the 13th, and no year has more than 3. My friend Dave at work was born on Friday the 13th, and his mother always told him it was his lucky day. So, does this matter? Is there something special about the day when Friday and 13 intersect?

What can be said for sure is that it matters to some people. There are living, breathing people who dramatically alter their day to day life because of this intersection. Or perhaps, more precisely, because of what their culture has taught them is the significance of this day. That person’s head has been filled with an idea that for one day rules them. It has been said by some that “people don’t have ideas, ideas have people.” I think Friday the 13th is an example of that. Jesus says it this way, “Out of the overflow of the heart, the mouth speaks.” (Mt 12:34) What you are filled with will manifest itself, whether you like it or not. We like to think that we can consume media full of violence, perversion, and lies without being affected, but that is an illusion. If you want to be a man of virtue, making it your primary input is a pretty darn good start.

“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things.” Phillipians 4:8-9
MOLESKIN:
Great to see the sunrise with you, and glad to see Bobbitt at the COT.
ANNOUNCEMENTS:
Rampart Official Launch – Memorial Day!

HEAVY PT @ RAMPART

THE SCENE: 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Lap around Parking Lot
2. Projectivator x8
3. Tempo Squat x7
4. Tempo Merk x5
5. Mtn Climber x10
6. LBAC F/B X10
7. Grady Corns x10
8. Chattanooga Cherry Pickers x10
9. 5 Burpees OYO
10. Stretch OYO
11. Grab a CMU and mosey to baseball parking lot

THA-THANG:

 FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
P1+P2 Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – Hold legs 6” w/ CMU above head
P1+P2 Lap parking lot with CMU
3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
P1+P2 Lap parking lot with CMU

 ON THE MOVE – 1 CMU/PAX
1. Lunges – 20 Squats
2. Rifle Carry – 20 Curls
3. Bear Crawl – 20 Thrusters

(DIDN’T GET TO THE REST!)
4. Mosey – 20 Tri Extensions

5. Lunges – 10 Blockees
6. Rifle Carry – 20 Am Hammers (2-ct)
7. Bear Crawl – 20 Kettle Swings
8. Mosey – 20 Good Mornings

COUNT-OFF & NAME-O-RAMA
Wingman, Olive Oil, Skeletor, Piston, Creeper, and Snaggletooth

CIRCLE OF TRUST/BOM:

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

God Disciplines His Children
4 In your struggle against sin, you have not yet resisted to the point of shedding your blood. 5 And have you completely forgotten this word of encouragement that addresses you as a father addresses his son? It says,

“My son, do not make light of the Lord’s discipline,
and do not lose heart when he rebukes you,
6 because the Lord disciplines the one he loves,
and he chastens everyone he accepts as his son.”[a]

MOLESKIN:
Great time with the Rampart men! “Thanks for enjoying that workout!”

ANNOUNCEMENTS:
Official LAUNCH of RAMPART: Memorial Day!