F3 Knoxville

Tag: Spielberg

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:

Happy Birthday Babe Ruth!!

THE SCENE: Very satisfying clear 39 degrees
F3 WELCOME & DISCLAIMER Absolutely!
WARM-O-RAMA:

  • 12 SSH
  • 8 Tempo Merkins
  • 12 LBC
  • 8 Tempo Squats
  • 12 Willie Mays Hayes
  • 8 Hallelujah
  • 12 Morroccan Night Clubs
  • 8 LBAC Foreward & Backward
  • 12 Chattanooga Cherry Pickers
  • 8 Knoxville Cherry Pickers

THA-THANG:

Babe Ruth turns 128 Today, so in honor we played ourselves a little game of F3ball!!

PAX split into 2 teams. Team 1 headed for the home plate, Team 2 headed to the pitchers mound. Man v Man. PAX from team 1 would run the bases and do the designated workouts at each base then run home to try and score. Meanwhile PAX from team one has a list of similar workouts to complete. If PAX from team 1 makes it home before Pax from Team 2 then they score. If PAX 2 competes the workout first then your out. 3 outs then we flapjack.

BASE Exercises

  • 1st Inning-10 Merkins, 20 Shoulder Taps (2-Count), 30 Curls
  • 2nd Inning-10 Iron Mikes, 20 Monkey Humpers, 30 Heavy Squats

Pitchers Mound Exercises

  • 1st Inning- 15 Merkins, 25 Shoulder Taps, 35 Curls, 5 Burpees
  • 2nd Inning, 15 Iron Mikes, 25 Monkey Humpers, 35 Heavy Squats, 5 Blockees

MARY:
COUNT-OFF & NAME-O-RAMA
Dirty Dozen Including Iron CHef!

CIRCLE OF TRUST/BOM:
Has it ever occurred to you, that nothing occurs to God? Nothing takes God by surprise. No matter what happens or is happening in your life, it is not new to God. Sometimes trusting is hard. Sometimes it is a blind leap of faith. We aren’t meant to know everything. We aren’t meant to know why God does what he does. Sometimes he may be using you for someone else. Sometimes god may take something from you, to give you something better. and sometimes, we may never know why God does what he does. But it is our job as believer to know and trust in the lord. No matter how rough the waters get, and how dark the night may become. God is holding a light and he is going to take care of us.
MOLESKIN:
Prayers for our travelers, our sick and shut in list, Wilbur and his M & 2.0
ANNOUNCEMENTS:
GO30 going strong get in there.

Hardship Hill coming up, Rampart team has 2 spots left, so get signed up.

Mens retreat mentioned in Kickflips newsletter.

Do the Next Right Thing

THE SCENE: 20 something degrees with a glorious breeze coming off the river to cool the sweltering heat.

F3 WELCOME & DISCLAIMER: Faithfully delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x6
  • Willy Mays Hayes x6
  • Tempo Merk x9 (just go with it)
  • Tempo Sq. X9
  • Tennessee Ricking Chair x9
  • Shoulder Burn
    • Little Baby Arm Circles
    • RLBAC
    • Seal Claps
    • OH Claps
    • Moroccan Night Clubs
    • Hallelujahs
    • Chatty Cherry Pickers
  • SSH x15

THA-THANG:

Kraken. Pax evenly divide to each station. Complete 20 reps of the exercise then run a full lap around the course to the next station. Rinse and repeat. Try to catch the guy in front of you. Stations were as follows:

  1. Bobby Hurleys
  2. BBS
  3. HR Merkins
  4. Iron Mike/Bonnie Blair (jumping lunge)
  5. Flutter Kicks
  6. Shoulder Taps
  7. Apollo Onos
  8. American Hammers
  9. Squats

MARY:

Sadly, no time for Mary.

CIRCLE OF TRUST/BOM:

Yesterday, YHC hiked Le Conte with some brothers from The Project. It’s easy to get overhwhelmed with the distance when you look at the whole distance.

Just as in life, it’s easy to get overwhelmed. We experience decision fatigue after a long day of work and it’s time to decide what to do for dinner. We also get overwhelmed and can’t make decisions when we can only see the big picture. We often ask, “How am I going to get there?” It also happens when we can’t see the big picture at all. “What should I be doing?”

Often we freeze and are afraid to make the wrong decision. Teddy Roosevelt once said, “The best decision is the RIGHT thing. The next best decision is the WRONG thing. The worst decision is NOTHING.”

In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.”

God seems to be more interested in us taking the NEXT RIGHT STEPS rather than making GIANT LEAPS.

DO THE NEXT RIGHT THING.

1. Doing the next right thing develops FAITH.
We can see the spiritual path better in the step-by-step approach.
2. Doing the next right thing develops FAITHFULNESS.
Showing up each day and doing the right things shows that we are dependable.
3. Doing the next right thing develops CHARACTER. As we get the small things, able to handle the big things.

Instead of getting overwhelmed about decisions in life, do the next right thing.

MOLESKIN:

  • A Go30 patch was presented to Piston for completing the challenge.
  • We had 5 men complete the MABA. Patches were presented.
    • Feeny (3150 burpees)
    • Cheeburger (3100 burpees)
    • Iron Chef (3130 burpees)
    • Piston (3125 burpees)
    • Cardinal (72,667 burpees completed by men around the F3 Nation)
  • Special thank you to Lilydipper for coming out to lead a debrief session at coffeteria.
  • Discussed AED for the Fort.

ANNOUNCEMENTS:

  • VQ Week will be February 13-18. Runaway Bride on Monday and Ridealong on Wednesday. Saturday is available or covered by Wingman.
  • Feb 22 will be our fitness assessment (you vs you!) proctored by Bobbitt.