F3 Knoxville

Tag: Skeletor

Add to

THE SCENE: Drizzle and 51 with a cool breeze from the river.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Willie Mays Hays x 6; Tempo Squats x 10; Tempo Merkins x 6; LBAC x 10 (forward and backward); Seal Claps x 6; Overhead Claps X 10; Chattanooga Cherry Pickers x 6; Drummers x 10; Knoxville Cherry Pickers x 6

THA-THANG:
Workout is called “Add to” building on the base exercise.  As a group, do the following and build each round as time permits:

  • 10 Burpees (Run up the hill to the fort)
  • 20 Merkins; 10 Burpees (repeat run)
  • 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 40 Bench Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 60 LBCs; 50 Squats; 40 Dips; 30 Flutter kicks; 20 Merkins; 10 burpees (repeat run)
  • 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 burpees (repeat run)
  • 80 Monkey Humpers; 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutters; 20 Merkins; 10 burpees (repeat run)

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
2 Peter 1:5 – 8

But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, 6 to knowledge self-control, to self-control perseverance, to perseverance godliness, 7 to godliness brotherly kindness, and to brotherly kindness love. 8 For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ.

Just as adding exercises helps build your fitness, adding virtue, knowledge, self-control, perseverance, godliness, brotherly kindness, and love will help you be fruitful in your walk with Christ Jesus.

Peter also reminds us in 1:12-15:

12 For this reason I will not be negligent to remind you always of these things, though you know and are established in the present truth. 13 Yes, I think it is right, as long as I am in this tent, to stir you up by reminding you, 14 knowing that shortly I must put off my tent, just as our Lord Jesus Christ showed me. 15 Moreover I will be careful to ensure that you always have a reminder of these things after my decease.

Peter adds narrative to the imperative here.  He reminds them that he didn’t start out with all these things.  As a matter of fact, he reminds them of his death that Jesus himself told him he would face because he battled impulsiveness, racism, and narcissistic tendency.  If he can grow from those, we can grow from our baseline.
MOLESKIN:
Praying for continued healing from sickness and for Bobbit’s travel.
ANNOUNCEMENTS:
Painting at Cardinal’s M’s house on March 18th.  FBC Kingston to also assist with something in the yard or additional cleaning.  Claps for fitness test.

Working In & Working Out

THE SCENE: A long forgotten sultry 55.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • Knoxville Cherry Pickers x(I dunno…Just enjoy it)
  • Tempo Squats x10
  • Tempo Merks x10
  • Big Baby Arm Circles x10
  • LBAC x10
  • Reverse LBAC x10
  • Grady Corn x10
  • Chattanooga Pickers x10
  • SSH x10

Stretch ’em if ya got ’em!

Mosey to the platform.

THA-THANG:
This week is our schedule “Accelerate Your King: You vs. You Workout #2”. Some Rampart PAX took a shorter version of this test in August. Others are setting a baseline.

1. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.

2. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.

3. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles.

Slowzy to Pull Up Bars allllllllll the way to the other side of Rampart. YHC’s logistical error.

4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.

5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice. (Rampart. Always. Claps…Always.)

MARY:
No time for Mary.

CIRCLE OF TRUST/BOM:

Real Faith involves discipline. God’s Grace works best when we cooperate with it.

Paul had a profound mixture of ardent faith and hardened discipline.

  • “I thank God, through Jesus Christ my Lord.” (Rom 7)
  • “I know whom I have believed, and am convinced that he is able to guard what I have entrusted to him until that day.” (2 Tim 1)
  • “Salvation by faith alone so that no one can boast” (Eph 2)

Also said…

  • “But I discipline my body and bring it into subjection” (1 Cor 9)
  • “They, that are Christ’s, have crucified the flesh with its affections and lusts.” (Gal 5)
  • “So I fight, not as one who beats the air.” (1 Cor 9 again)

Paul put a lot of faith on God’s work and was a very disciplined.

Philippians 2:12-13
“Therefore, my dear friends, as you have always obeyed—not only in my presence, but now much more in my absence—continue to work out your salvation with fear and trembling, for it is God who works in you to will and to act in order to fulfill his good purpose.”

Work In – God is working on the stuff you can’t see
Work Out – You’re responsible for the stuff you CAN see

1. Does your faith lack discipline?
Are you pinning it all on God for your growth?
Are you waiting to be inspired?
We have to put our desires into submission.

2. Does your discipline lack faith? (This might be a lot of us)
Two separate compartments
Or we get the idea that this earns God’s grace somehow.
Are you extra hard on yourself?
Are you beginning in your relationship with the Lord?
We’ll eventually run out of steam if we’re on our own.
Are you partnering with/cooperating with God’s grace in your life?

YHC’s guess is that we have a hard time reconciling the two.

MOLESKIN:

YHC is PUMPED for the progress PAX have shown today. Everyone pushed hard. Everyone surpassed limits. Well done, HIMs.

Prayers for Lucille’s M, Binks house hunting, Wingman’s 2.0, Skeletor’s friend, and Feeny’s church. Praise for Ridealong’s M doing better.

ANNOUNCEMENTS:

  • Painting for Cardinal’s M on March 16. See Slack for details and sing up.
  • 2nd F opportunity at Top Golf on Monday evening. See Slack for details.
  • Piston on Q Saturday. Skewer on Monday.

Tour de Rampart

THE SCENE: Very nice, very nice indeed
F3 WELCOME & DISCLAIMER

Yeppers
WARM-O-RAMA:

  • Projectivators x 10
  • windmills x 10
  • knoxville cherry picker x 10
  • willie mays Hayes x 10
  • inchworm down and up x 5
    THA-THANG:
    Begin a tour of Rampart, multiple tour stops with punishment around every corner
  • Parking spot outline from last car to the FSWP sign
  • Mosey to dugout, wall sit until we break, then 25 squats,
  • Inverted wall stand 30 seconds,
  • Mosey to playground, 11’s, Big boys and Merkins
  • Mosey to opposite side of the track 50 LBC’s
  • Mosey down the trail, sprint up the big hill, hold for 6
  • Mosey to pull up bar, hold Al Gore while we rotate through each person does max pull up’s once everyone has done their max
  • mosey by auditorium, then RTB

MARY:
No time 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

3 John
“The Elder, To the beloved Gaius, whom I love in truth: Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers. For I rejoiced greatly when brethren came and testified of the truth that is in you, just as you walk in the truth. I have no greater joy than to hear that my children walk in truth. Beloved, you do faithfully whatever you do for the brethren and for strangers, who have borne witness of your love before the church. If you send them forward on their journey in a manner worthy of God, you will do well, because they went forth for His name’s sake, taking nothing from the Gentiles. We therefore ought to receive such, that we may become fellow workers for the truth. I wrote to the church, but Diotrephes, who loves to have the preeminence among them, does not receive us. Therefore, if I come, I will call to mind his deeds which he does, prating against us with malicious words. And not content with that, he himself does not receive the brethren, and forbids those who wish to, putting them out of the church. Beloved, do not imitate what is evil, but what is good. He who does good is of God, but he who does evil has not seen God. Demetrius has a good testimony from all, and from the truth itself. And we also bear witness, and you know that our testimony is true. I had many things to write, but I do not wish to write to you with pen and ink; but I hope to see you shortly, and we shall speak face to face. Peace to you. Our friends greet you. Greet the friends by name.”
‭‭
MOLESKIN:
One word….. Moist. Thanks Airborne.
ANNOUNCEMENTS:
CPR training tomorrow. Meet at Rampart at 5:30 to head to park west for a 6:30 start

ICE dog tags in

Painting for Cardinals widow 3/18, signup in Slack

Tuesday OTB GROWRUCK Prep begins on 2/28

Every Monday night from Tonka’s house, 10 mile ruck, try to get in at minimum one per month

 

 

Strongman Medley

THE SCENE: 28, clear skies, thankfully not windy and mostly dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, CMU shoulder press x 5, Willy Mays x 6, Derkins x 5, Seated cross over toe touches? x 6 LBAC x 10, Reverse LBAC x 12, Night Clubs x 10, Hallelujahs x 10, Tempo Squats x 5 long hold on last.
THA-THANG:
Mosey down to the Medley area. Split into teams of two. Assign six exercises to the corresponding faces of a dice block. Each group will complete the entire Medley alternating turns. Before beginning roll dice block to determine line work. After team mate 1 is back from a run 2 picks up and does the same run. When the team ahead is on the third lift the next group can start. Everyone waiting is on the line doing whichever exercise was assigned to the number on the rolled dice block for the duration of the medley.

  • Farmers carry CMU’s with pinch grip down and back to first set of cones.
  • Heavy bag carry Zercher/ Hussafel to first set of cones. 20#,60#,120#
  • Kettle bag Circus press x 3 each arm. 35# 53#
  • Load sled and push full length to farthest cones. Unburdened teammate runs down and pushes the distance back and unloads the sled.
  • Dice exercises included: Merkins, awkward turltes, squats, monkey humpers, hold plank, flutter kicks.

MARY:

  • After two full rounds meet up in the circle of pain. Each man leads a short burst exercise of their own choosing until time is up.

COUNT-OFF & NAME-O-RAMA

Lucille, Bobbitt, Skeletor, Piston, Stetson, Airborne, GoDaddy, Hasselhoff, Spielberg, Feeny, Runaway Bride, Ride Along, Bazinga, Candy Crush, Chicken Wing, Daniel Son, Tarantula

17 including 2 young FNG’s
CIRCLE OF TRUST/BOM:
John 21. Jesus is waiting on the shore for us to come back to Him.
MOLESKIN:
Great VQ, learned a lot about organizing and leading a group in something new, and will improve for the next Q.
ANNOUNCEMENTS:
Painting for Mrs. Cardinal soon. Potential order of Rampart merch.

Rubbin’s Racin’

THE SCENE: warmest Q of the year this far, a beautiful 47.
F3 WELCOME & DISCLAIMER

YEP!
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Toe merkins
  • Tempo Merkins
  • LBAC -F
  • LBAC – B
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • Hamstring stretch

THA-THANG:
Collect toys, and mosey to the track

Separate PAX into two groups of equal size and fitness level

One group on each end of the soccer goal.

We will have a PAX race from the center of the goal every time each team finishes a round of the following.

  1. 100 CMU curls
  2. 100 CMU squats
  3. 100 Merkins
  4. 25 sandbag burpees 40#
  5. 200 yard run

A race can only be completed once all PAX on a team have completed all exercises in the list. Once a PAX finishes their contribution, they will hold Al Gore until their team is finished. Once finished they must elect a candidate to run the race. Each PAX must run race once.

Races are as follows:

Round 1 – Bear Crawl to the orange cones, sprint back

Round 2 – Crab walk to the orange cones, sprint back

Round 3 – Bernie to the orange cones, sprint back

Round 4 – CMU Rifle carry 200 yards, if CMU falls out of position, stop running

Round 5 – 40# sandbag toss to orange cone, carry bag and sprint back

Each win is a point. If we tie, there will be a heavy plank hold off. Team will elect one man to hold plank with 40# SANDBAG on his butt. The PAX who holds longest wins a point, and therefore the whole shabang.

Team 2 wins 3-2

MARY:
No time
CIRCLE OF TRUST/BOM:

Copied from Judge Judy newsletter 3/4/22

“Once upon a time there were two families who lived next door to each other. The families were quite different. The first family were Christians. They took good care of their house and lawn. They never used tobacco, alcohol, or drugs. They never cursed or fought loudly with one another. The kids were never in trouble, and they all went to church every Sunday.

The second family had nothing to do with God. Their house and lawn were a mess. They smoked and drank to excess and even used drugs. They cursed and fought loudly with one another. The kids were always getting in trouble with the law. They never went to church.

One day the teenage daughter from the first family told her father, “You know, Dad, I think there’s trouble next door. Their kids told some of my friends at school that their dad and mom are going to get a divorce.”

Dad said, “Divorce, huh? Too bad” and went on about his day.

The daughter went into the kitchen where her mother was preparing dinner and repeated the news. Her mother nodded her head knowingly. “That’s what they get for not going to church and for living like they do. Let that be a lesson to you, in case you ever get the notion you don’t want to go to church! I sure hope we get some decent neighbors in there after they’re gone.”

And, behold, the second family split up and moved away. And the new neighbors were decent people who kept up the house and yard, never smoked or drank or used drugs. They never cursed or fought loudly. Their kids were honor students. The new family even went to church occasionally. And the first family lived happily ever after, never bothered by their neighbors again.”

Men, let’s not be that first family. There is a quote in the Q source that says “Hard looks and straight talk (tempered by love) get results”. It’s part of the whetstone philosophy. Whetstones are used to sharpen blades. F3 uses this idea as a relationship model. Each man can be a whetstone or a blade, or both. Every man needs a whetstone, and every man can be a whetstone. Look around you, are there men in your life that are struggling with being a husband, father, or son. If you have had success where they are failing, tell them that you were there once and how you were able to find your way to success .

“As iron sharpens iron, So a man sharpens the countenance of his friend.”
‭‭Proverbs‬ ‭27‬:‭17‬ ‭NKJV‬‬

MOLESKIN:
Iron chef also in the house.
ANNOUNCEMENTS: