F3 Knoxville

Tag: Skeletor

Groundbreakers

THE SCENE: It’s warming up… Steamy today
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH x 10

Chuck Norris Merkins x 5

Tempo Squats x 10

Projectivators x 10

Shoulder burn: LBAC-F, LBAC-B, Moroccan Night Clubs, Chatty Cherry Pickers

Knoxville Cherry Pickers x 5

Willie Mays Hayes x 8

THA-THANG:

Groundbreakers

7 ROUNDS:

  • 10 Merkins
  • 22 Ruck Single Arm CMU Row (11 each arm)
  • 11 CMU OHP
  • 10 CMU Squats
  • 6 CMU Reverse Lunges
  • 13 CMU Swings
  • Mosey to Rampart Sign

MARY:
3 minute Roulette Flutter kicks, Freddie Mercury’s, LBC’s

CIRCLE OF TRUST/BOM:

On March 10th, 2010 ISAF directs U.S. Forces, Afghanistan to develop a Cultural Support Team.

7 CST teams deploy to Afghanistan from 2011-2014

10/22/11: CST Ashley White killed in Kandahar Province while supporting 2/75th Ranger Regiment

10/6/13: CST Jennifer Moreno killed in Kandahar Province while supporting 3/75th Ranger Regiment

So as you think about sacrifice consider Romans 12:1

 

“I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service.”

How do we live as a sacrifice? 

 

“Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ This is the first and great commandment. And the second is like it: ‘You shall love your neighbor as yourself.’ On these two commandments hang all the Law and the Prophets.””

Matthew 22:37–40

MOLESKIN:
Welcomed our Project Brothers, Mathlete and Biohack for encouragement to attend Esape from Haw Ridge,

Huge welcome back to Foghorn Leghorn, and welcome FNG Shanghai Dave.
ANNOUNCEMENTS:
Escape from Haw Ridge, Hardship Hill, GoFund Me for AED, CPR training

Early Easter Egg hunt at Rampart

THE SCENE: Cloudy with temps in the mid 40’s
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hop: 20-4 counts, Beach Body Stretch: 5-rotations, Merkins: 10-4 counts,Tempo Squats: 10-4 counts, Willie Mays Hayes: 6-4 counts, LBAC: 10-4 count (forward), LBAC: 10-4 count (Backwards), Chattanooga cherry pickers (5-4 count)

THA-THANG:

The Easter bunny made an early trip to Rampart just to help in the mornings fun. As we followed the Q’s instructions, the PAX found Easter Eggs.  Once and egg was found, it was opened and the PAX was rewarded  with a surprise.

Light jog to the sign.

Egg 1= each person will do 15 squats with the provided 75 lb CMU. While you are waiting your turn you will hold either a high plan or a low plank until everyone has completed the squats.

Medium run to the jungle gym.

Egg 2= Each person will do 20 squats with the provided standard CMU. While you are waiting your turn, you will do flutter kicks until everyone has completed the squats.

Mosey to the track

Egg 3= Group will pair off in teams of two. Each 2 man team will carry the provided 75 lb CMU from point A to point B and back (appx 50 yards). While they are doing this, the other teams will rotate doing 10 merkins, 10 mountain climbers and 10 side straddle hop until each team has completed the team block carry.

Jog to the bleachers:

Egg 4= Each person will do 15 dips and then go up the bleachers to the top and then come down the stairs. This will be done 5 times. Once completed, the team will go to the track and hold Al Gore until all PAX’s have completed the task.

Mosey back to the track

Egg 5= The team will then begin an Indian run around the track back to the sidewalk.

Egg 6=  HIM’s cut into two groups of 6.  Each HIM takes a track lane and completes the following sprints:

1st sprint=  40 yard sprint, back peddle sprint back to start-  Second team does the same.

2nd sprint= 40 yard sideways leg crossover sprint then back to start- Second team does the same.

3rd sprint= 40 yards lunges then sprint back- second team does the same.

Mosey back to the COT

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
Rampart

@Bobbitt (Kevin Gray), @Skeletor (Tyson Canup), @ Binks (Caleb McDaniel), @ Feeny (Josh Banken), @ Ride Along (Steve Brooks), @ Wilbur (Jimmy Munsey), @ Lucille (Austin Williams), @ Runaway Bride (Seth Strahan), @ Outnumbered (Daniel Hildebrandt), @ Fridge (T.J. Seiber), @ Laces Out (Andy Spellman), @ Olive Oyl (Will Burgess), @Skewer (Stephen Anderson)
CIRCLE OF TRUST/BOM:

Yesterday I received this text from my daughter concerning my grandson.  “B. just told me the world is filled with bad people and someone blew up three people and one person died. I am sure he heard if from one of us talking. If you hear him saying this try to reiterate that people are good. Also, try to not talk about that stuff in front of him. He is too little to know about people killing people outside of his pretend superhero’s. It seemed like it worried him and I don’t want him to be scared of life.”

It seemed like it worried him and I don’t want him to be scared of life.

We are talking about a 4 year old boy but when I thought about it more, how many of us go through stages like my grandson where we can be (scared of life). As adults, we all know the world if filled with difficult times and evil as well as good but how often do we let the evil put us into a mental state that makes us scared of life.

John 19:28 records Later, knowing that all was now completed, and so that the scripture would be fulfilled, Jesus said, I am thirsty. A jar of wine vinegar was there, so they soaked a sponge in it, put the sponge on a stalk of hyssop plant, and lifted it to Jesus lips. When he had received the drink, Jesus said, it is finished. With that, he bowed his head and gave up his spirit.

It is finished. Those 3 words should give us great comfort when we fall into the trap of being scared of life. We cant control the evil and hard times that we will face during our life. Whether its a death in the family, a sickness or the spin of Fox or MSNBC concerning the world news, an active shooter situation in a Nashville school or a shooting in Midtown, we cant hide from the hard times and evil of this world. With this said, we have the blessing that when Jesus made the statement “it is finished”, he completed the last step that was needed for us know that as believers, we are assured an eternity in the presence of The Father.  This was due to a perfect sacrifice we did not deserve. Don’t let this world make you scared of life. Always remember, the requirements for our salvation was finished by Jesus on the cross.  We don’t have to be scared of anything!

MOLESKIN:

ANNOUNCEMENTS:
We need 2 to 3 more members for Hardship Hill Rampart team.  AED and life support training is scheduled for April 13th (contact Wilber for questions).

Finish the Work

THE SCENE: 58 degrees and recovering from the storms the night before
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 reps each of:  SSH, tempo squats, LBAC (forward/backward), tempo merkins, TN rockin chairs, Moroccan night clubs, mountain climbers, OH claps, WMH, Imperial Walkers, end with projectovators.
THA-THANG:
Mosey to middle light pole in parking lot (short mosey).

  • 6 rounds
    • 50 Squats
    • 25 Merkins
    • Run “approximately” 100 meters (to sign)
    • Bernie up to ball field fence
    • Run “approximately” 100 meters
  • Modified to 4 rounds and went back to circle
  • Using 2 dice:
    • 1st roll determined exercise: 1=Burpees, 2=Merkins, 3=Squats, 4=LBC, 5=Bench Dips, 6=SSH
    • 2nd roll determined reps x 10:  6=60 as an example
    • Everyone rolled around the circle of 9, made sure we did every exercise at least once.

MARY:
Shoulder Mary for 4 minutes:  Chattanooga Cherry Pickers, Seal Claps, Drummers, and held Sampson for 1 minute 15 seconds
COUNT-OFF & NAME-O-RAMA
9 PAX including 1 FNG that was later named “Spare Key”
CIRCLE OF TRUST/BOM:
Text to meditate on as we move into the Easter season:  John 19:30 “When Jesus had received the sour wine, he said, ‘It is finished.” Then bowing his head, he gave up his spirit.”

Jesus was given direction to complete from his father.  He made sure that he accomplished his work before dying.  We, following his example, as HIMs should strive to complete our tasks in the same way.  Whether in our home life, our jobs, our personal walk, or in the community.  High impact men strive to finish what they start.

MOLESKIN:
Prayer requests for those impacted by the storms, Bobbit’s friend Jamie, those on DL or DR.
ANNOUNCEMENTS:
Discussed Q schedule over the next week.  Invited HIMS to join Hardship Hill team.  Discussed Shield Lock Alpha group and when Bravo will start (after Easter).  Named FNG and got that pic.

Piston’s Derriere Destroyer

THE SCENE: 45 degrees and drizzling rain (about to rain hard). Wonderful day to start with a gloom sess.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x of the following:  SSH; Tempo Merkins; Tempo Squats; WMH; Chattanooga Pickers; Moroccan Night Clubs; Knoxville Pickers; finish with Undertakers.
THA-THANG:
Mosey to pavilion.

  • 1 burpee; 2 “Nancy Kerrigan” (Crossover back lunge – think skating); 3 Pickle Pointers
  • 2 burpees; 4 “NK”; 6 PP
  • 3 burpees; 8 “NK”; 12 PP

Continue this model until round 5 modify to 20 NK and 50 PP each round while continuing to add burpees.

At round 9, hold a glute bridge for 3-4 minutes, if you don’t break, you can skip round 10 of burpees.

Continue until round 12 of burpees.  For rounds 11 and 12, change PP to Fire Hydrants (25 per side).

MARY:
Hold Al Gore for 1 minute.  30 second glute stretch each side; 30 second adductor stretch each side; 30 second forward stretch for hamstrings.
COUNT-OFF & NAME-O-RAMA

14 HIMs in the gloom today.

CIRCLE OF TRUST/BOM:
Leadership many times means having to think on the fly and be able to articulate things off the top of your head.  Abraham Lincoln was one of the best at extemporaneous speaking.  But Lincoln’s secret was that he actually practiced speaking extemporaneously – whether verbal or non-verbal in his preparation.

And while there may be times when we are completely taken off guard by something, as leaders we need to be ready to lead – with verbal and non-verbal leadership.  So care must be given in our preparation even if we never have the opportunity to demonstrate our preparedness.

1 Peter 3:15 states, “but in your hearts regard Christ the Lord as holy, ready at any time to give a defense to anyone who asks you for a reason for the hope that is in you.”

Working through scenarios of preparedness is something we should do in several areas of life, whether for work, home, F3, and our Christian walk.  Be ready to lead.

MOLESKIN:
Praises for new babies; prayers for Ride Along (sick) and Binks (House Hunting).
ANNOUNCEMENTS:
Binks to update Slack about 2nd F opportunity for rock climbing gym in Knoxville, discussed Ruck prep, and discussed purchase of AED during coffee.  Reviewed who was on Q over the next couple of glooms.

Repetition makes perfect punishment

THE SCENE: Dang that was cold……
F3 WELCOME & DISCLAIMER

obligatory ✅
WARM-O-RAMA:
SSH – 15

merkin tempo – 5

SSH – 10

squat tempo – 5

SSH – 5

knoxville cherry picker – 5

SSH – 10

Willie Mays Hayes – 6

SSH – 15
THA-THANG:
Mosey to pavilion

  • 50 bench dips
  • 50 toe merkins
  • 40 bench dips
  • 40 toe merkins
  • 30 bench dips
  • 30 toe merkins
  • 20 bench dips
  • 20 toe merkins
  • 10 bench dips
  • 10 toe merkins

Mosey to bleachers

  • 50 Merkins
  • Box jump to top of bleachers, walk back down
  • 40 Merkins
  • Box jump to top of bleachers, walk back down
  • 30 Merkins
  • Box jump to top of bleachers, walk back down
  • 20 Merkins
  • Box jump to top of bleachers, walk back down
  • 10 Merkins
  • Box jump to top of bleachers, walk back down

Mosey to Dugout

  • 60 second wall sit
  • 60 second plank
  • 50 second wall sit
  • 50 second plank
  • 40 second wall sit
  • 40 second plank
  • 30 second wall sit
  • 60 second plank

Mosey to Rampart sign

Lot tracer for 10 spots

RTB

 

MARY:

SHOULDER BURN

  • LBAC
  • SEAL CLAPS
  • OHC
  • MOROCCAN NIGHT CLUB
  • CHATTANOOGA CHERRY PICKER
  • THERE MIGHT HAVE BEEN SOME MORE BUT WHO IS COUNTING

CIRCLE OF TRUST/BOM:

Husbands, love your wives, even as Christ also loved the church.”
Ephesians 5:25

What a golden example Christ gives to his disciples! Few masters could venture to say, “If you would practise my teaching, imitate my life;” but as the life of Jesus is the exact transcript of perfect virtue, he can point to himself as the paragon of holiness, as well as the teacher of it. The Christian should take nothing short of Christ for his model. Under no circumstances ought we to be content unless we reflect the grace which was in him. As a husband, the Christian is to look upon the portrait of Christ Jesus, and he is to paint according to that copy. The true Christian is to be such a husband as Christ was to his church. The love of a husband is special. The Lord Jesus cherishes for the church a peculiar affection, which is set upon her above the rest of mankind: “I pray for them, I pray not for the world.” The elect church is the favourite of heaven, the treasure of Christ, the crown of his head, the bracelet of his arm, the breastplate of his heart, the very centre and core of his love. A husband should love his wife with a constant love, for thus Jesus loves his church. He does not vary in his affection. He may change in his display of affection, but the affection itself is still the same. A husband should love his wife with an enduring love, for nothing “shall be able to separate us from the love of God, which is in Christ Jesus our Lord.” A true husband loves his wife with a hearty love, fervent and intense. It is not mere lip-service. Ah! beloved, what more could Christ have done in proof of his love than he has done? Jesus has a delighted love towards his spouse: He prizes her affection, and delights in her with sweet complacence. Believer, you wonder at Jesus’ love; you admire it–are you imitating it? In your domestic relationships is the rule and measure of your love–“even as Christ loved the church?”

-Charles Spurgeon

MOLESKIN:
Greg to have our brother Rocket join us today. Love it when PAX get out to visit with us.

dproud of the turnout for painting at Cardinals family’s new home. What a blessing it was to see the men of F3 Knoxville being the feet and hands of Christ serving others in need.
ANNOUNCEMENTS:
AED – GO FUND ME is live, for now we will plan on AOQ carrying this item when we get. Ride along will be promoted to admin of the gofundme account, along with Lucille and Bobbit also in the circle of accountability. We will continue to raise funds until we reach our goal and then Lucille will purchase.

CSAUP Escape from Haw Ridge 4/14 currently have one team of 4 from Rampart, all welcome.

RUCK- Many opportunities to ruck this week including Monday night, Tuesday am, Thursday am

Shield Lock Bravo tooling up  contact Piston if you want in