F3 Knoxville

Tag: Wilbur

Rinse and Repeat

Leave a comment
AO: the-project
Q: Erector
PAX: Biohack, Borg, Flying Dutchman, Munge, Baby Face, Tomb Raider, Tom Tom, Mathlete, Wilbur, Erector, Cusack, Nosedive, Cusak
FNGs: 1 Cusak
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THE THANG:
Mosey to the recruitment center and grab a CMU. Perform the following series of exercises each followed by a CMU carry across half the parking lot (PAX choice-farmer carry, rifle carry, etc).
-20 OHPs
-20 tricep extensions
-20 curls
-20 bent over rows
-20 lunges total
-20 single leg RDLs total
Rinse and repeat 3 times.
Dealers choice core work. Then, head back to the flag.
MARY:
Merkin ring of fire
ANNOUNCEMENTS:
Hardship Hill and work day
COT:
With mother’s day coming, I thought it would be a good opportunity to say a few words about the mothers in our lives. We probably wouldn’t be where we are today without the ones who raised us. We wouldn’t hardly be able to make it through the day without the ones who are by our side through it all. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

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)