F3 Knoxville

Tag: Snaggletooth

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

 

HEAVY Q @ THE PROJECT

THE SCENE: 66 and gloomy
F3 WELCOME & DISCLAIMER – DONE.
WARM-O-RAMA:
2. Projectivator x7
3. Tempo Squat x7
4. Tempo Merk x5
5. Mtn Climber x10
6. LBAC F/B X7
7. Moroccan x7
8. Grady Corns x7
9. Chattanooga Cherry Pickers x7
10. Burpees 5 OYO
11. Knoxville Cherry Pickers 5-IC
12. Stretch OYO
13. Mosey to Playground

THA-THANG:

• Playground: 5 pull-ups/20 merkins (2X)
• MUCHO CHESTO @ Amphitheater: 10 – merkins, 10 – wide merkins, 10 – diamond merkins, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6) (rinse/repeat)
• Mosey to RC
• FLORA 1-2-3 (partner up, 1CMU/PAX)
o Upper: P1 – 100 Diamond Merk (switch every 10)
 P2 – Plank on CMU
 P1+P2 Lap around Parking Lot with CMU
o CORE: P1 – 200 LBC (switch every 20)
 P2 – Hold legs 6” w/ CMU above head
 P1+P2 Lap around Parking Lot with CMU
o LOWER: P1 – 300 Squats w/ CMU (switch every 25)
 P2 – Al Gore with CMU
 P1+P2 Lap around Parking Lot with CMU

Mosey to Playground – 5 pull-ups+20 BBS+5 pull-ups

MARY:

PAX Choice: Hello Dolly, Side crunches (both sides, obviously), Flutterkicks, Mountain Climbers, Freddy Mercury, Heals-to-heaven

COUNT-OFF & NAME-O-RAMA
6STRONG: Kick, Rocket, Biohack, Bobbit, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

I shared about a personal family issue that we had prayed about last week. And it necessitates the urgency of speaking to our children about things we may not feel ready to put on them. These are things that I am needing to teach to my children now:

  1. Life is hard. We are born into a world at war. We have an enemy of our souls that is ultimately behind the evil, brokenness, and tragedy in our fallen world.
  2. You are not the center of the universe – God is. And life in/with HIM is truly life – an adventure and a romance.
  3. You are not in control – but you have a role to play in how things unfold and how His Kingdom advances. Everything about who you are is created by purposeful design for such a time and place as this.

MOLESKIN:
The above COT/BOM is not original to me. I learned it from John Eldredge, author of Wild at Heart and several other books. 

Thank you for your friendship and prayers, brothers.

ANNOUNCEMENTS:
FIRST EVER VQ at Rampart tomorrow!

Family Q coming up – see Slack.

Other stuff too.

Holding on to what you have

THE SCENE: Crisp, cool May Morning with a full moon overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hairy Rockettes
  • Windmills
  • Tempo squats
  • SSH
  • Moroccan Night Clubs
  • Cherry Pickers for Three-peat

THA-THANG:

  • Mosey to the pool wall
    • 5 wall-ups
    • 4 reps of 8-ct pulse merkins
  • Mosey to the playground
    • 5 pull ups
    • 10 box cutters
    • 10 heels to heaven
  • Mosey to the Amphitheater
    • 10 box jumps
    • 30 merkins
  • Mosey to the Library
    • 5 Decline Dry-docks
    • 10 bobby hurleys
    • 10 Iron mikes
  • Hold plank for the 6, repeat 3 more times
  • Unwind going backwards through
    • Amphitheater – 10 merkins, 5 box jumps
    • playground – 5 heels to heaven, 5 box cutters, 2 pull ups
    • Pool wall – 2 8-ct pulse merkins, 2 wall ups
  • RTF

MARY:
A few sets with some PAX leading
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In an essay titled “Membership,” which is an excellent read or listen, C.S. Lewis begins by discussing (in context I won’t attempt to replicate) the “modern” tendency to eliminate solitude. He sees it everywhere, even in the University, where he experienced an undergraduate college of 12 men who knew each other intimately. Even “before the war,” he says, “the typical undergraduate society had come to be a mixed audience of one or two hundred students assembled in a public hall to hear a lecture from some visiting celebrity.” He laments “the crowd of busybodies, self-appointed masters of ceremony, whose life is devoted to destroying solitude wherever solitude still exists.” If one of the great minds of the past were to be born “today”, he would quickly be “cured”. “And even where the planners fail and someone is left physically by himself, the wireless has seen to it that he will be–in a sense not intended by Scipio–never less alone than when alone. We live, in fact, in a world starved for solitude, silence, and privacy: and therefore starved for meditation and true friendship.”

This line struck me. It’s something that I have been struggling with lately. The family is busy busy busy, and I am adding stuff on top, so I am tired. And in my weariness, I have sacrificed the one time of solitude left to me, the early morning, in the name of an extra half hour of sleep. If, at the outset, I had seen this as the cost of all the activities, I might have been more discerning, but rarely are we granted such insight. So now, I stand to rebuild a habit I once had, to take time each day in solitude to spend time in reading, contemplation, and prayer.

I bring it to you today so that each man might reflect on his own trajectory. I hope this anecdote might grant you time to guard yourself from losing a hard won habit that is on the wane. Remember that nothing in this world is lasting, but if we invest in maintaining something, it lasts a heck of a lot longer.

Matthew 6:19-20

19 “Do not lay up for yourselves treasures on earth, where  moth and rust  destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

MOLESKIN:
By my count, you ought to have more than 200 merkins and 20 pull ups. Finish up the plank and you’ll have a trident.
ANNOUNCEMENTS:
Shamrock AOQ change on May 25, Rampart Skeletor VQ on May 23rd, Rampart launch May 30th.

Battleship

THE SCENE:   Mid 50s and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Projectivator
  • LIH/RFTS
  • Cherry Pickers
  • LBAC F&B
  • Grady Corns
  • Squats

THA THANG:

Mosey to the tennis courts.  At the benches do 20 dips + 20 squats.  Bear crawl to the road, crawl bear back.  (Repeat)

Get inside the tennis courts for a couple games of Battleship.  Separate into two teams.  On the court are 12 cones for each team, grouped into a set of 2, two sets of 3, and a set of 4.  Each team has six battle stations – each of which has an exercise associated with it.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Do each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 30 Merkins
  • Lunges 15 each leg
  • 40 Mountain Climbers
  • 20 diamond merkins
  • 25 Bobby Hurlies
  • 40 flutter kicks

30 second rest.  Rehabilitate your fleet (i.e., stand up your cones).  Play another round of Battleship, this time exercises were;

  • 20 carolina dry docks
  • 40 plank jacks
  • 10 burpees
  • 10 catalina wine mixers
  • 40 hello dolly
  • 10 burpees

MARY:

  • 5 squats + 5 seconds Al Gore
  • 10 squats + 10 seconds AG
  • 15 squats + 15 seconds AG
  • 20 squats + 20 seconds AG
  • 25 squats + 25 seconds AG

20 merkins + 1 minute plank
(Repeat)

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

Last Tuesday, Biohack’s Word about leaving a legacy made me think of something that a colleague told me years ago.  On a Monday morning, she gave an account of an event that had happened over the weekend in her neighborhood.  She told of a young dad who was mowing his yard.  He rode his mower onto a steep hill, and it tipped over and crushed him underneath.  The man’s wife heard the commotion and came running out to him.  Knowing that he was hurt badly, he asked her to get their children and bring them out so he could speak to them.  He saw his kids for a minute or two and died before the ambulance arrived.

That short story has haunted me for years.  I wonder to myself, “if he sensed that this was the last time he would speak to his children…what did he say to them?”  And then I ask myself, “what would I say?”.  Would I spend my last breaths to tell them how much I love them?  Or would I try to say one last time the most important thing I want them to remember?  If so, what would those words be?

Imagine yourself in a similar scenario…  If you had just 1 more minute on earth with your children, what would you say to them?  Some of our answers included;

  • “It’s all about Jesus”
  • “I love you so much, more than you’ll ever know”
  • “Despite my faults, you turned out great”
  • “I’m so proud of you”
  • “Don’t let this loss ruin you, thrive in life”

(What about you, BB reader?)

Deuteronomy Chapter 6 says (paraphrasing), The Lord our God, the Lord is One.  Love the Lord your God with all your heart, with all your soul, and with all your strength.  Teach these things diligently to your children.  Repeat them.  Talk about them when you’re at home…and away…when you lie down…and get up… Write them down and tie them around your wrist… Write them on the doorframes of your house…   In short, do everything you can to ensure your children understand these things and remember them.

It is likely that you will, mercifully, have much more than a few minutes remaining with your loved ones.  Maybe you’ll heed the advice of poet Robert Frost, and “live life like it’s the last breath you take for that breath is the whole essence of living, the little things in life are what connects us to all the big things we live for.”

What is the big thing that you want your kids to know?
Teach it to them diligently.
Repeat it often in big and little moments.
Find an opportunity to say that thing to them today.
Make the time and have the courage to say the things that mean the most.    

MOLESKIN:

  • Three-peat is deadly accurate with a tennis ball!
  • Glad to have Kraut with us from downrange!

ANNOUNCEMENTS:

  • Family Workout planned for Saturday 9:00 AM – might pull the plug if there is rain
  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • July 2 – Convergence at JUCO

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!