F3 Knoxville

Tag: Spielberg

Lords of the Rings

THE SCENE: 66 degrees and a calm and beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Imperial Squawkers, Tempo Merkins, Bird Dogs, Knoxville Cherry-Pickers, Moroccan Night Clubs, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag.

MARY:
Shoulder burn to finish out the day!  Grady Corns into Moroccan Night Clubs into Little Baby Arm Circles (both ways) – high reps with no breaks in between!.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“For it is by grace you have been saved, through faith – and this is not from yourselves, it is the gift of God – not by works, so that no one can boast.” (Ephesians 2:8-9, NIV)

Four Approaches to Salvation.  What saves us?  How is salvation accomplished?  Some people believe that you are saved by subtraction.  You just need to stop doing certain bad things and you will be right with God.  Others believe that you are saved by service.  If you just do enough good things, go to church, be nice, get baptized, and give enough, you will qualify for salvation.  Still others believe in salvation by comparison.  In comparison to really bad people, they are justified before God.  None of those options work.  None of those will make you “righteous” or right with God.  You can’t earn it, and you’ll never deserve it.  We are saved by grace – God’s grace!  Salvation has nothing to do with what we can do.  It’s all about what Jesus has already done!

MOLESKIN:
A record turnout for me and a huge welcome to Rocket’s father and triple respect: “Keating”!  We hope to see you come out again soon!
ANNOUNCEMENTS:
Hardship Hill is almost here!  Flag handoff this Friday at Rampart.

Grab Bag

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH, Willie Mays Hayes, Knoxville Cherry Picker, LBAC-F, LBAC-B, Moroccan Night Club, Hallelujah, SSH
THA-THANG:
Grab Bag

Chips reading:

  • Merkins
  • OHP
  • Curls
  • Heavy Squats
  • Heavy Toe Merkins
  • Heavy lunges
  • Plank Pull-through
  • Tricep Extension
  • Blockee
  • Dips
  • Plyo-Merkin
  • Big Boys
  • LBC’s
  • Heels-to-Heaven

All go into the bag, one member pulls a single chip from the bag, that’s the exercise. Then one representative from each team look at the opposite team and guess a number they think the other team can accomplish in 3 minutes, write it down secretly. Both teams push out as many reps as possible on the given time, the leader who guesses the closest to actual number wins a point for their team. The team with the most points get to flex biceps in the photo.

We went through

5 rounds

Curls, OHP, Tricep Extension, Dips, Heavy Squats

Team Lucille beat team Skeleton 2-3.
MARY:
No Time

CIRCLE OF TRUST/BOM:
“For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.”
‭‭Romans‬ ‭8:18‬
Bring your focus off of the temporary life challenges, and look to the Lord whom you will spend eternity with.
MOLESKIN:
What a great day to be at Rampart. You men showed an extreme amount of grit this morning. To start with 10 mile ruck, and go straight into a beatdown shows what our bodies are capable of. All this exercise business is a mental game, YOU CAN DO IT.
ANNOUNCEMENTS:
Hardship Hill, Flag Hand off, Ghost Flag,

Freeze Tag Track Day

THE SCENE: Cool 44 degreeze with a gentle southwesterly breeze.

F3 WELCOME & DISCLAIMER: Dondee!

WARM-O-RAMA:

  • SSH x15 IC
  • Knox Cherry Pickers (4 or 5…we were) IC
  • Rickey Hendersons (or just WMH) x6 IC
  • Tempo Merks x10 IC
  • Tempo Sq. x10s IC
  • Tennessee Rocking Chairs x10 IC (Blame Piston)
  • LBAC x10 IC
  • RLBAC x10 IC
  • Seal Claps x10 IC
  • SSH x15 IC

THA-THANG:
11s on the Hill with Merkins and Bobby Hurleys

Indian Run with Burpee to the Clubhouse

7 minute Wall Sit

  • Air punches IC
  • Upper cuts IC
  • Hallelujas IC
  • Chattanooga Cherry Pickers IC
  • Repeat!

Mosey to the track for Freeze Tag! PAX mosey around the track. If tagged from behind, PAX perform Big Boys until tagged back in.

Indian Run with Burpees to the flag for Mary.

MARY:

  • Flutter Kicks x15 IC
  • Heels to Heaven x10 IC
  • Undertakers x10 OYO

CIRCLE OF TRUST/BOM:

YHC recently got some tough news. An exciting career move was suddenly changed at the last minute.Taken away in an instant. YHC has given himself to this moment to mope. However, a summary read last week has come to mind.Kick the dirt and be mad

David Goggins, in his book Never Finished said,

“It’s an unwritten natural law of the universe that you will be tested. You will get smacked in the face. A hurricane will land on your head. It’s inevitable for all of us. Yet, we are not formally taught how to handle unexpected adversity. We have sex education, fire drills, active-shooter drills, and curriculum on the dangers of alcohol and drugs, but there is no rug-just-got-pulled-out-from-under-you class. Nobody teaches how to think, act, and move when disappointment, bad news, malfunction, and disaster inevitably strike.”

 

Think about that. No one ever teaches us how to handle failure, disappointment, bad news, or disaster. Usually people default to being the victim.  Goggins continues,

“No matter what life serves me, I say, Roger that.” Most people think that simply means, ‘order received.’. However, in the military, some people infuse ROGER with a bit more intention and define it as, ‘Received, order given, expect results.”  

Sickness? Roger that! Boss gives you something unpleasant? Roger that! Roger that! Unexpected loss? Roger that! Unexpected expenses? Roger that!

The story of Joseph in the Old Testament is super-long but it tells the story of a man who faced difficulty and kept a good attitude. He was his father’s favorite. He had these dreams about his brothers bowing down to him. They sold him into slavery, told his father he was dead. Once he sort of made something of himself as a slave he was accused of sexual misconduct and thrown in prison. When he thought he had some hope of gaining his freedom, he was forgotten. All this happened; setback after setback before the situation was ever redeemed.

BUT…he finally can say…

Gen 50:20 – “You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives.”

If God can turn a rough situation into good, we can be faithful and say, “Roger that!” Received! Order Given. Expect Results!

MOLESKIN:
It was never stated in the rules not to cut across the football field. Holes were found. People were ambushed.
Piston giggling while playing tag made YHCs day. 🙂

ANNOUNCEMENTS:

  • Rampart Hats are available. See Slack for details.
  • Get ready for the Murph in May!
  • As we approach switching over to PAXMiner, Backblasts will be essential.
  • AED funded! Stay tuned for details!
  • Hardship Hill – May 29. Obstacle build imminent. See Skeletor for details.
  • QCal – Wingman Wednesday; Lucille Saturday
    • Speaking of 10 mile ruck and subsequent beatdown Saturday! Brace yo selves! See Lucile for deets!

 

Rampart April Accelerator Metric

THE SCENE: Could not have been more perfect
F3 WELCOME & DISCLAIMER

Included in the price of admission, aka $Free.99
WARM-O-RAMA:

  • SSH – 4
  • Tempo Merkins – 10
  • Tempo Squats – 10
  • SSH – 8
  • Willie Mays Hayes – 6
  • Knoxville Cherry Picker – 5
  • Plank Stretch
  • SSH – 12
  • Run to sign and back

THA-THANG:

The Workout:
  • Part 1:  RUN
  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest
  • Part 2:  AMRAP
  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

2 Corinthians 13:4-5

4 For though he was crucified through weakness, yet he liveth by the power of God. For we also are weak in him, but we shall live with him by the power of God toward you.
5 Examine yourselves, whether ye be in the faith; prove your own selves. Know ye not your own selves, how that Jesus Christ is in you, except ye be reprobates?

It is good to test ourselves physically, but also test ourselves spiritually.

MOLESKIN:
Birthday Q for me. It was great to spend the morning with my brothers. I was presented with the most awesome CMU I have ever seen, thank you men.

Young man in Kingston lost his life in a car accident last night, close friend of Stetson. Please pray for his family, and all of the youth struggling with the loss of a friend today.

ANNOUNCEMENTS:
Hardship Hill, signup, flag hand off, BFF tomorrow at Shamrock, Rampart 10 miler with beatdown on the end, May 6.

The cards will decide!

THE SCENE: Weather was so nice there was no gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop, Body stretch, Merkins, Tempo squats, Little baby arm circles, Chattanooga cherry pickers, Knoxville cherry pickers

THA-THANG:
The Q separated a deck of cards into two groups.  Number cards 2-9 and 10-Ace.  10 through Ace also had a red joker and a black horsehead joker.  Each number card was assigned an exercise.  The PAX would hold Al Gore while a card was pulled from each group.  The exercise was determined by the 2-9 cards while the number of reps was determined by the 10-Ace deck.  10=10, Jack=11, Queen=12, King=13, Ace=14, Red Joker=25, Horsehead=50.

Pax completed 3 exercises in a location and would then run 200 to 400 meters to the next exercise location.  The PAX completed 6 stations while also running a 1/4 mile Indian run.  The PAX finished at the original starting point with a CMU MARY that lasted 6 minutes until 6am arrived.

Exercises: Flutter Kicks, Merkins, Tempo Squats, Mtn Climbers, Burpees, CMU arm curls, Sit-ups, Side Straddle Hop, Dips

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we are continually bombarded with information concerning local, state, National and international news, we need to consider the following.  How do we decide what we are going to believe.  Are you getting the right wing perspective by watching Fox all day or are you swinging left by viewing MSNBC.  Either way, you are not getting the truth.  You are getting a slant of what the truth actually is.  We as leaders of our families, and influencers of friends and co-workers have a responsibility to seek the truth before we make important decisions.  How do we do this.

Lets take an example from a person that was making the most important decision that we will ever make.  Was Jesus Christ the Son of God, a perfect sacrifice and our risen King or was he a fake, just a prophet or a guy who died and his body was stolen from the tomb by his disciples.  Luke had to make this decision.  Once he made his decision, he told his friend what he believed and why his friend (Theophilus) should also believe in Christ as the Savior of the world.

Luke 1: 1-4 reads  Many have undertaken to draw up an account of the things that have been fulfilled among us, just as they were handed down to us by those who from the first were eyewitnesses and servants of the word.  Therefore, since I myself have carefully investigated everything from the beginning, it seemed good also to me to write and orderly account for you, most excellent Theophilus, so that you may know the certainty of the things you have been taught.

Luke had a decision to make and instead of blindly following a crowd, he researched everything he could to determine the truth about Jesus Christ.  The eyewitness accounts, the story of the Roman guards losing the body to the disciples (a penalty of death), the apostles and other disciples losing their lives for the gospel.  This lead him to make his decision concerning who Christ was and it lead him to follow Christ’s last command to spread the gospel throughout the world.

We need to also fully investigate who Jesus was and make the most important decision we can make for ourselves and also for our friends and family.  But with that said, we need to use the same criterial for this decision as well as other decisions (political, moral, legal) to make sure we are finding out what is the complete truth so we can inform and lead others.

ANNOUNCEMENTS:
Escape from Haw Ridge (get signed up), Hardship Hill (get signed up), AED ($870 collected so far)