F3 Knoxville

Tag: Wilbur

Gobbler challenge 2023

AO: rampart
Q: Skeletor
PAX: Lucille (Austin Williams), Ghost Flag (F3Knoxville), Piston, McFly, Wilbur, Feeny, Outnumbered, GoDaddy (Zack Williamson), Stetson (Cayden Emory), Micrometer, Hoover, TLC, Cacti
FNGs: 1 Cacti
COUNT: 14

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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.

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)

Slow and Steady. . . and Wet

THE SCENE: Cold and wet to start. Progressively colder, and wetter as we went along. Perfect Gloom.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
15 SSH, 6 WMH, 3 slow tempo Knoxville CPs, 5 Slow tempo Merkins, 5 Slow tempo Squats, Long and slow shoulder burn series.
THA-THANG:
Hoist CMU and mosey to the track.

  • Carry your CMU any way you see fit around the track for one mile. Hold a stationary until 6 is in.
  • 10 Derkins, 12 Overhead press, 14 curls. 5 Rounds OYO
  • Static overhead hold for one minute.
  • Static Toe Merkin hold for one minute.
  • Wall sit with CMU on lap for one minute.

MARY:
No Mary.
COUNT-OFF & NAME-O-RAMA
16 with one FNG
CIRCLE OF TRUST/BOM:
Build a relationship with Christ to then be able to hear Him speak.
MOLESKIN:
Really proud of everyone toughing it out in the rain and cold.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Groundbreakers

THE SCENE: It’s warming up… Steamy today
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH x 10

Chuck Norris Merkins x 5

Tempo Squats x 10

Projectivators x 10

Shoulder burn: LBAC-F, LBAC-B, Moroccan Night Clubs, Chatty Cherry Pickers

Knoxville Cherry Pickers x 5

Willie Mays Hayes x 8

THA-THANG:

Groundbreakers

7 ROUNDS:

  • 10 Merkins
  • 22 Ruck Single Arm CMU Row (11 each arm)
  • 11 CMU OHP
  • 10 CMU Squats
  • 6 CMU Reverse Lunges
  • 13 CMU Swings
  • Mosey to Rampart Sign

MARY:
3 minute Roulette Flutter kicks, Freddie Mercury’s, LBC’s

CIRCLE OF TRUST/BOM:

On March 10th, 2010 ISAF directs U.S. Forces, Afghanistan to develop a Cultural Support Team.

7 CST teams deploy to Afghanistan from 2011-2014

10/22/11: CST Ashley White killed in Kandahar Province while supporting 2/75th Ranger Regiment

10/6/13: CST Jennifer Moreno killed in Kandahar Province while supporting 3/75th Ranger Regiment

So as you think about sacrifice consider Romans 12:1

 

“I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service.”

How do we live as a sacrifice? 

 

“Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ This is the first and great commandment. And the second is like it: ‘You shall love your neighbor as yourself.’ On these two commandments hang all the Law and the Prophets.””

Matthew 22:37–40

MOLESKIN:
Welcomed our Project Brothers, Mathlete and Biohack for encouragement to attend Esape from Haw Ridge,

Huge welcome back to Foghorn Leghorn, and welcome FNG Shanghai Dave.
ANNOUNCEMENTS:
Escape from Haw Ridge, Hardship Hill, GoFund Me for AED, CPR training