F3 Knoxville

Tag: Spielberg

Rampart ’23 January/July Metric

THE SCENE: THICK & GLOOMY
F3 WELCOME & DISCLAIMER As always. 
WARM-O-RAMA:

  • 15-SSH
  • 10-Tempo Merkins
  • 10-Mtn. Climbers
  • 10-Tempo Squats
  • 10-LBAC Forewards + Backwards
  • 10-Morroccan Night Club
  • 10-Bobbit Pickers
  • 10-Knox. Cherry Pickers
  • 10-Willie Mays Hayes
  • 10-SSH
    THA-THANG:

July Metric from January

150 Curls; 125 Heavy Squats, 100 OHP, 75 CMU Swings, 50 Thrusters, and 25 Blockees. Do 25 reps, run 25 yards, preform 2 burpees and return, Rinse and repeat keeping up with your rep count.

MARY:
Short mary for time
COUNT-OFF & NAME-O-RAMA
4 HIMS Crushed last years scores!!
CIRCLE OF TRUST/BOM:
In January Skeletor challenged us to examine our faith and relationship with God. Today I asked the group if we have grown spiritually as we have physically and challenge us to examine ourselves as we continue our day, our relationships, if we are shining through our life more than the lord.
MOLESKIN:

ANNOUNCEMENTS:
T-Claps to the gentlemen on their progress. Welcome Airborne as Ramparts 2nd F Q. Patch ruck coming up on Saturday in downtown Harriman.

Advance!

THE SCENE: post rain, peak humidity, otherwise gloomy
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

Hairy rockettes x 10

Knox cherry picker x 5

Imperial squawkers x 10

tempo merkins x 10

curb squats 10

THA-THANG:
The theme is advance. We will move in pairs. One pax does the challenge, the other does an out and back or run. Must complete the challenge to move on.

challenges and runs

  • From warmup, hold plank, run to sign and back, advance to the sign
  • From the sign, 150 monkey humpers, run to flag and back, switch off as necessary, advance to the new field house
  • From field house undertaker wall sit, run to the flag and back, advance to the playground
  • From playground, 200 merkins, run to the track, up the bleachers switch off as necessary, advance to the track
  • from the track, 300 squats, run 1 lap, switch off as necessary. Advance to the pavillion
  • From the pavilion, 200 dips, and 100 big boys, trade as necessary, when both PAX are finished, 200 incline merkins, advance to the flag
  • Finish!

MARY:
No time

CIRCLE OF TRUST/BOM:

Let’s play a round of Jeopardy:

Alex, I’ll take, “Things that make the Lord spit for $1000

The clue, having little to no enthusiasm, lacking conviction : half hearted, or moderately warm

The answer, what is Luke-warm.

That’s right the Lord has a severe distaste for luke-warm Christians.

Revelation chapter 3:14-16

““To the angel of the church in Laodicea write: The Amen, the faithful and true Witness, the Beginning of the creation of God, says this: ‘I know your deeds, that you are neither cold nor hot; I wish that you were cold or hot. So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth.”

Retreat can be dealt with, advance is the desire, but luke-warmness is the enemy.

When we are first saved we have a zeal to share the Gospel. We want everyone we love to be saved, and to have the same enthusiasm we have about Christ. But, time passes, I get stagnant, the new wears off and I settle into this place where I am not running from the Lord, but I am also not running for the Lord. I am mid race sitting on a park bench. I might say as I see a friend headed towards hell, you know, there is an alternative to your pain, but I let them keep walking or I see a brother running for the Lord as he goes by, I might run along for a few moments, just until the next park bench and have a seat. I cannot be counted on when I am Luke-warm.

We can apply this to every area of our lives, how’s your first F? Getting better, getting worse, or just maintaining? How about your second F? Do you seek out your brothers, your wife, or children for fellowship to make sure they are doing good, or just letting them be so you don’t have to deal with their problems? How about your third F? Serving the Lord? Running from him, or sitting on a park bench?

What’s the solution? Run your race, set goals and meet them. Be an encouragement to your loved ones. Re-apply yourself after your failure. We could go on and on but we won’t.

That’s the word.

Prayer requests.

MOLESKIN:
What would it look like for Rampart to advance? What would moving forward as an AO look like in your mind? Welcome FNG  Dr. Philgood!
ANNOUNCEMENTS:
Great time was had by all at Shamrock convergence. Thanks to Lucille, feeny, Wingman, Piston, go daddy, Spielberg, and Stetson for representing Rampart.

Saturday post beatdown we will move directly to cardinals house to move his family to their new home in Knoxville. Even if you can’t travel with us to unload, please come help us load. There will be some large items which will require multiple men. Many hands make light work.

F3 in the nude 7/7

F3 knox podcast plug.

Time keeps on ticking!

THE SCENE: We had a little fog with temps around 65
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop, Tempo Merkins, Willie Mayes Hayes, LBC’s, Moroccan Night Clubs, Knoxville Cherry Pickers and we were ready to go.
THA-THANG:
Workout area was set up like a clock with each hour of the clock identified with a placard identifying the hour and the exercise to go with it.

12 o’clock- Merkins, 1 o’clock- heavy squats, 2 o’clock- low planks, 3 o’clock – Hello Dollies

4 o’clock- curls, 5 o’clock lunges, 6 o’clock – high planks, 7 o’clock box cutters

8 o’clock- triceps extensions, 9 o’clock 8 count body builders, 10 0clock- mtn climbers, 11 o’clock Freddie Mercury’s

The Q kept the time of 1 minute increments continuously running.  Each HIM was on a different exercise and when the timer was started the first round, each person would do the exercise for 40 seconds and then move to the next exercise within 20 seconds.  This was done until the round was completed (12 minutes) and then time stood still as we ran appx 200 meters.

Once the group was back in position, the Q started the clock and the group repeated the trip around the clock with 50 seconds of exercise and 10 seconds to move to the next exercise.  This was done until the round was completed (12 minutes) and then time stood still and we ran appx 200 meters.

For the 3rd round, we took turns picking out an hour on the clock and doing the same exercise as a group until 6am.

MARY:
COUNT-OFF & NAME-O-RAMA
Rampart had 6 HIMs beat the gloom and utilize our time that we were given to strengthen our F3″s
CIRCLE OF TRUST/BOM:
The word came from Luke 13:6-9.  The story of the gardener that took care of the owners fig tree.  The owner comes and sees that the tree once again has not produced fruit (after 3 years) and tells the gardener to cut it down “Why should it use up the soil”!  The gardener asks for another year to fertilize and care for the tree.  It in one years time it has not produced fruit, it will be cut down and replaced with a tree that will produce fruit.

As we emphasized the use of time and the importance of utilizing the limited amount that we are given, we must look at this parable and see that we are given a specific amount of time on this earth to produce fruit.  If we don’t produce the fruit, God will use another to fulfill his will and we will have missed out on the opportunity he has given us.  At the end of our life we will be judged.  We will not enter Heaven by our good works (our fruit) but by the mercy and grace given to us freely by God and the sacrifice of Christ.  It is because of this mercy, grace and sacrifice that we should strive to utilize every second that we have to produce good fruit.  This can be leading people to Christ or just showing the love that Christ showed to others.  Our clock is ticking, utilize every moment.
MOLESKIN:

ANNOUNCEMENTS:
AED and med kit familiarization on Saturday, July 1.

Core it up

THE SCENE: rainy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Skeletor led SSH, Tempo merkins and tempo squats, Willy Mays Haze,  Chattanooga Cherry pickers Knoxville Cherry pickers.  Shoulder burn
THA-THANG:
Core it up  did these exercises tempo to music

Imperial squakers.

Little Baby crunches

Awkward turtles

Holding bear crawl

Thunderstruck:(Plank and merkins)

MARY:
Did some holding leg raise,  and hello dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.
Romans 12:2 ESV
https://bible.com/bible/59/rom.12.2.ESV

MOLESKIN: 

Your day is either won or lost in the mind. One of the fundamental messages of the New Testament is transformation. Everyone in Christ is a new creation! “The old has gone, the new is here!”

 

Why, then, aren’t we all experiencing transformed lives?

 

I’ve met so many Christians who have given up on the idea of truly changing. They’ve tried and tried. They’re sincere and committed to Christ, but Christianity is “not working” for them.

 

Spiritual fatigue. Your faith has stalled. You’re stuck, not growing, and out of energy.

Spiritual frustration. You can’t seem to overcome some private sin or maintain spiritual discipline.

Spiritual exhaustion. You keep trying to pray more, read the Bible more, serve more, worship more, but it’s not making any difference.

Jesus did not come to tell you how to just be the best version of yourself. He came to make you new. That’s what you long for, and that’s what God promises.

ANNOUNCEMENTS:
Convergence July 8th

9 Eagles mod

THE SCENE: cool and calm. Perfect.
F3 WELCOME & DISCLAIMER

check
WARM-O-RAMA:
Light CMU run to the track
THA-THANG:

    • 11 Push Ups
    • 11 Lunges (total)
    • 11 CMU Overhead Press
    • 11 CMU Overhead Squat
    • 11 CMU Swings
    • 11 Flutter Kicks (4 count )
    • 11 Mountain Climbers (4 count)
    • 11 V-Ups
    • 11 CMU Plank Pull Throughs (total)
    • 101 meter CMU Farmer Carry
    • 101 meter CMU Overhead Carry”NINE EAGLES”3 rounds completed with running a lap between rounds

MARY:
Roulette rounds of plank, Freddie mercury, LBC’s

CIRCLE OF TRUST/BOM:

On the evening of March 29, 2023, two 101st Airborne Division (Air Assault) helicopters crashed in Trigg County, Kentucky. The crew members, all members of C company 6-101 Aviation Regiment, 101st Combat Aviation Brigade, were flying two HH60 Blackhawk helicopters during a routine training mission when the incident occurred. All nine soldiers who were aboard the helicopters died in the crash. All were posthumously awarded the Meritorious Service Medal, and three soldiers were posthumously promoted in a memorial service and award ceremony held in Clarksville, Tennessee on April 13. The June Tribe WOD is in honor of these 9 soldiers.

Gone but never forgotten. Do this workout in honor of them.

Live each day as if you don’t have another

ANNOUNCEMENTS:

KARM DRAGON BOAT FESTIVAL

June 17th

CONVERGENCE Shamrock

JULY 8th, 7:00AM

Steam was on Q here but we have rescheduled let’s show up in force at Shamrock.

F3…In the Nude!

JULY 29th, 7:00AM

Beach beatdown in as little as you can wear. No shoes, no shirt, no problem.

F3 call to action for veterans

17 veterans a day commit suicide

If you would like to join a task force to target veterans and recruit them to F3 contact Daniel Anders.

Q calendar this week, Skewer, Piston, Candy Crush