F3 Knoxville

Tag: Spielberg

No Mercy from Wingman

THE SCENE: Fuh-Reezing 25 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 LBAC Foreware, 20 LBAC Backward, 10 Seal Claps, 10 Hallelujahs, 10 Chatt. Cherry Pickers 10 Merkins, 5 Knox. Cherry Pickers, 5 Willie Mays Hayes, 10 SSH STRETCH

THA-THANG:
Mosey to halfway up track. For track day were doing a “No Mercy Mile”

Jog to 1st turn, bear crawl to 2nd turn, jog halfway up the straight stretch. 25 merkins. Jog to 3rd turn, lunge to 4th turn. Jog to starting point for 25 squats. R+R 3 more times for a total of 1 mile, 100 merkins and 100 squats.

COUNT-OFF & NAME-O-RAMA
11 of the best HIMS I know!!
CIRCLE OF TRUST/BOM:
Everyone needs rest. Usually we interpret rest as physical. But a lot of times we don’t take time to rest Spiritually. Spiritual rest must be intentionally taken. No one, has ever “accidentally” rested. We  need to intentionally spend time in God’s word. Spend time in prayer, fasting if need be in order to grow in your relationship with God to be spiritually fulfilled. We get busy with work, school and other things in our life that we sometimes put things on the back burner and get caught up in everything that we get exhausted, and can’t seem to rest enough to get back into the groove, when what we really need is spiritual rest.
ANNOUNCEMENTS:
Flag will be handed off to Skeletor at Hardship Hill. Need to get a team together for Hardship Hill coming up. Rampart shield locks are in the making.

We love CMUs

THE SCENE: Colder than crap for March 13th.  34 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee, 15 SSH, 2 burpees, tempo merkins x5, 1 burpee, tempo squats x5, 2 burpees, WMH x 6, 1 burpee, Knoxville Cherries x6, Shoulders:  LBACs (forward/back), Seal claps, OH claps, Chattanooga Cherries, and finish with Projectorvators x 5.
THA-THANG:
Mosey to middle light of parking lot with CMUs.

  • 30 CMU Thrusters, 30 CMU Swings, and 5 Burpees
  • 20 CMU Thrusters, 20 CMU Swings, and 5 Burpees
  • 10 CMU Thrusters, 10 CMU Swings, and 5 Burpees
  • Run approximately 200 meters
  • 5 CMU Thrusters, 5 CMU Sumo High Pulls
  • Run approximately 200 meters
  • 10 CMU Goblet Squats, 10 CMU Sumo High Pulls, 5 Burpees
  • 20 CMU Goblet Squats, 20 CMU Sumo High Pulls, 5 Burpees
  • 30 CMU Goblet Squats, 30 CMU Sumo High Pulls, 5 Burpees
  • 15 CMU Thrusters, 15 CMU Goblet Squats, 5 Burpees
  • 30 CMU Thrusters, 30 CMU Goblet Squats, 5 Burpees
  • Run approximately 200 meters
  • 2:00 Minutes of CMU Curls
  • 1:00 Minute of Monkey Humpers in honor of Curious George

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
11 PAX were hitting it hard today.
CIRCLE OF TRUST/BOM:
Synopsis from Romans 5:1-11:
1. FAITH in Christ provides peace and access
2. HOPE through Christ allows us to endure suffering to become more Christ-like
3. LOVE of Christ saves sinners from God’s wrath and justifies us now and in the future

Faith, Hope, and Love is a repeated theme in Scripture.

“Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. 2 We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. 3 And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, 4 endurance produces proven character, and proven character produces hope. 5 This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us.  6 For while we were still helpless, at the right time, Christ died for the ungodly. 7 For rarely will someone die for a just person—though for a good person perhaps someone might even dare to die. 8 But God proves his own love for us in that while we were still sinners, Christ died for us. 9 How much more then, since we have now been justified by his blood, will we be saved through him from wrath. 10 For if, while we were enemies, we were reconciled to God through the death of his Son, then how much more, having been reconciled, will we be saved by his life. 11 And not only that, but we also boast in God through our Lord Jesus Christ, through whom we have now received this reconciliation.”

MOLESKIN:
Prayers for Wilbur and M as another 2.0 on the way, prayers for those HIMs traveling like Binks, praises for good health and job reports.  Great to have Curious George back with us.
ANNOUNCEMENTS:
March 18th is painting Cardinals’ M’s house in Karns (Please sign up), CSOP Hackshaw Ridge (see newsletter), 3rd F – still working on a draft letter to send to churches about male leadership in the community and F3.  RAMPART will be bombing other AOs this week starting with Big Ball.

Bear Crawl to Glory

THE SCENE: Beautiful sonny day, no gloom to be found
F3 WELCOME & DISCLAIMER

Covered full disclaimer for FNG in attendance
WARM-O-RAMA:
SSH – 15, Tempo Merkins x 10, Tempo Squats x 10, LBACF, LBACR, Moroccan Night Club x 10

Chatty CP’s, Knox CP’s, Willie Mays Hayes, SSH x 15

THA-THANG:

Mosey with CMU to Amphitheater

Buy in:

Bear Crawl to the top of the Amphitheater

10 Burpees

Crawl Bear back down

Main Beat down was a ladder exercise

Do first exercise, bear crawl to the top level, then run around amphitheater back down. Do first exercise, bear crawl to second exercise, complete it, then bear crawl to the top and return. Continue this pattern for every step of the amphitheater returning to the stage after each round.

Exercises were as follows:

First step 25 CMU Curls

Second Step 10 Derkins

Third Step 25 Dips

Fourth step, take CMU with you on this step, 25 Clean and Press, leave CMU at the top

Fifth step100 Heavy Squats

Cash out – Bear crawl with CMU from the Amphitheater to the fort, yes up the hill all the way until we touch it.

Watch out for that sidewalk in the middle of the path, busted my CMU on it.

RTB

 

MARY:
None

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Busted CMU no burpees performed…… Also, Iron Chef in the house
ANNOUNCEMENTS:
Cardinal Widow painting opportunity 3/18

Escape from Haw Ridge 4/14

Hardship Hill on the horizon, please join our team if you can. We have two open spots.

Spider-man 1

  • THE SCENE: warm 54 degrees
    F3 WELCOME & DISCLAIMER: Was given. 

WARM-O-RAMA:
Mosey to the picnic shelter, PAX did 20 forward little baby arm circle. Then 10 Chattanooga Cherry pickers. Them 20 front little baby arm circle,  and 10 front Chattanooga Cherry pickers.  Then 20 backwards little baby arm circle,  Phelps it out. Mosey to playground

3 rounds:

Pullups: 3,5,7.  15 dips, 15 big Boys.

THA-THANG:
2 rounds

  • 25 box jumps
  • 25 CMU swings
  • 10 spider-man merkins
  • 30 America hammer
  • 25 burpees
  • 25 big boys
  • 4 count 10 Freddie mercury
  • 25 CMU swings
  • Then rifle carry to the bleachers and did 5 dips to each step to the bottom  then bearcrawl up the Big hill× 2
  • Then farmer carry to picnic table to repeat spider man

MARY:
Cupid shuffle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all have a song that hits our soul… like to share this song https://youtu.be/OkSCTxKNG5Q

MOLESKIN:
Remember that part of how We saturate the gospel is by meditating on spiritual songs
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.