F3 Knoxville

Tag: Wilbur

Early Easter Egg hunt at Rampart

THE SCENE: Cloudy with temps in the mid 40’s
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hop: 20-4 counts, Beach Body Stretch: 5-rotations, Merkins: 10-4 counts,Tempo Squats: 10-4 counts, Willie Mays Hayes: 6-4 counts, LBAC: 10-4 count (forward), LBAC: 10-4 count (Backwards), Chattanooga cherry pickers (5-4 count)

THA-THANG:

The Easter bunny made an early trip to Rampart just to help in the mornings fun. As we followed the Q’s instructions, the PAX found Easter Eggs.  Once and egg was found, it was opened and the PAX was rewarded  with a surprise.

Light jog to the sign.

Egg 1= each person will do 15 squats with the provided 75 lb CMU. While you are waiting your turn you will hold either a high plan or a low plank until everyone has completed the squats.

Medium run to the jungle gym.

Egg 2= Each person will do 20 squats with the provided standard CMU. While you are waiting your turn, you will do flutter kicks until everyone has completed the squats.

Mosey to the track

Egg 3= Group will pair off in teams of two. Each 2 man team will carry the provided 75 lb CMU from point A to point B and back (appx 50 yards). While they are doing this, the other teams will rotate doing 10 merkins, 10 mountain climbers and 10 side straddle hop until each team has completed the team block carry.

Jog to the bleachers:

Egg 4= Each person will do 15 dips and then go up the bleachers to the top and then come down the stairs. This will be done 5 times. Once completed, the team will go to the track and hold Al Gore until all PAX’s have completed the task.

Mosey back to the track

Egg 5= The team will then begin an Indian run around the track back to the sidewalk.

Egg 6=  HIM’s cut into two groups of 6.  Each HIM takes a track lane and completes the following sprints:

1st sprint=  40 yard sprint, back peddle sprint back to start-  Second team does the same.

2nd sprint= 40 yard sideways leg crossover sprint then back to start- Second team does the same.

3rd sprint= 40 yards lunges then sprint back- second team does the same.

Mosey back to the COT

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
Rampart

@Bobbitt (Kevin Gray), @Skeletor (Tyson Canup), @ Binks (Caleb McDaniel), @ Feeny (Josh Banken), @ Ride Along (Steve Brooks), @ Wilbur (Jimmy Munsey), @ Lucille (Austin Williams), @ Runaway Bride (Seth Strahan), @ Outnumbered (Daniel Hildebrandt), @ Fridge (T.J. Seiber), @ Laces Out (Andy Spellman), @ Olive Oyl (Will Burgess), @Skewer (Stephen Anderson)
CIRCLE OF TRUST/BOM:

Yesterday I received this text from my daughter concerning my grandson.  “B. just told me the world is filled with bad people and someone blew up three people and one person died. I am sure he heard if from one of us talking. If you hear him saying this try to reiterate that people are good. Also, try to not talk about that stuff in front of him. He is too little to know about people killing people outside of his pretend superhero’s. It seemed like it worried him and I don’t want him to be scared of life.”

It seemed like it worried him and I don’t want him to be scared of life.

We are talking about a 4 year old boy but when I thought about it more, how many of us go through stages like my grandson where we can be (scared of life). As adults, we all know the world if filled with difficult times and evil as well as good but how often do we let the evil put us into a mental state that makes us scared of life.

John 19:28 records Later, knowing that all was now completed, and so that the scripture would be fulfilled, Jesus said, I am thirsty. A jar of wine vinegar was there, so they soaked a sponge in it, put the sponge on a stalk of hyssop plant, and lifted it to Jesus lips. When he had received the drink, Jesus said, it is finished. With that, he bowed his head and gave up his spirit.

It is finished. Those 3 words should give us great comfort when we fall into the trap of being scared of life. We cant control the evil and hard times that we will face during our life. Whether its a death in the family, a sickness or the spin of Fox or MSNBC concerning the world news, an active shooter situation in a Nashville school or a shooting in Midtown, we cant hide from the hard times and evil of this world. With this said, we have the blessing that when Jesus made the statement “it is finished”, he completed the last step that was needed for us know that as believers, we are assured an eternity in the presence of The Father.  This was due to a perfect sacrifice we did not deserve. Don’t let this world make you scared of life. Always remember, the requirements for our salvation was finished by Jesus on the cross.  We don’t have to be scared of anything!

MOLESKIN:

ANNOUNCEMENTS:
We need 2 to 3 more members for Hardship Hill Rampart team.  AED and life support training is scheduled for April 13th (contact Wilber for questions).

Just try and bounce your butt!

THE SCENE:  36 Degrees, to cold for all these warm days we’ve had!!
F3 WELCOME & DISCLAIMER Yuuuuuuuuup
WARM-O-RAMA:
10 SSH, 5 Tempo Merkins, 10 Mtn. Climbers, 5 Willie Mayes Hayes, 10 LBAC Foreward & Backwards, 11 Morroccan Night Clubs,  12 Hallelujahs, 5 Tempo Squats, 5 Knoxville Cherry  Pickers
THA-THANG:
Mosey to the Ampitheater

7s- Derkins; 2ct. Lunges

11s- Dips; Squats. Box jumps up the ampitheater

21s-Monkey Humpers; Toe Merkins

“Just bounce your butt if you can!”

 

MARY:
Noooooooope
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
1 Peter 3:13-15

“Who is going to harm you if you are eager to do good? But even if you should suffer for what is right, you are blessed. Do not fear what they fear; do not be frightened. But in your hearts set apart Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”

Be the light of Christ to the world and people around you. Regardless of situation and bad attitude. We have the promise of the eternal promised land.

MOLESKIN:
Praise for Feenys girls bloodwork; prayers for good news from Fridge’s Ms ultrasound, thoughts and prayers for Nashville.
ANNOUNCEMENTS:
Ruck in the morning. Escape from Haw Ridge coming up. Piston working on building Bravo Shieldlock

1st and 10’s = 11’s

THE SCENE    Never better, 55 and dry, another perfect day for a beatdown.
F3 WELCOME & DISCLAIMER

  • Welcome to F3:  Fitness Fellowship/Faith
  • My name is Spielberg
  • Couple of things before we begin:
    • I am not a professional
    • This is a free workout, you are here on your own volition
    • I don’t know the injuries you may or may not have, so modify as needed.  Push yourselves, don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:
SSH

Knox Cherry pickers

Willy Mays Hayes

Tempo Squats

Tempo Merkins

LBAC -F

LBAC – R

Moroccan Night Clubs

Hellelujahs

THA-THANG:
Football field marked with 10 cones (10ish yard increments).  Perform 10 Merkins, 1 Burpie, Bear crawl / Imperial Walkers to 20.  Perferm, 10 merkins, bear crawl to 30.  9 Merkins, 2 Burbies, bear crawl / Imperial Walkers to 40; 8 Merkins, 3 Burpies, Bear crawl/ Imperial Walkers to 50, repeat to 100.   When reaching the 100 yards, sprint, mosey, to start.  Repeat until time expires / pick up six.  

MARY:
Mary go round to finish.  
COUNT-OFF & NAME-O-RAMA

YES – 15 HIMS including @Iron Chef and 1 FNG.  Welcome back @OliveOyl and Welcome FNG @Cheesecake to the gloom.

CIRCLE OF TRUST/BOM:     

Tony Robbins

“Our goal is not to ignore the problems of life, but to put ourselves in better mental and emotional states where we can not only come up with solutions but act upon them.”

“It’s your decisions, not your conditions, which shape your life.”  

MOLESKIN:
Welcome Cheesecake to the Fort!  

ANNOUNCEMENTS:
Shield Lock – Alpha and Bravo team complete, Rock Climbing, Haw Ridge info.  Prayer requests and pictures taken.  

Accelerate Your King: You vs You Workout 3 – The Victim & the Tyrant

THE SCENE: A splendid 60 degrees with 16+mph gusts!

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • 3rd Grade Exercise x10 (a quick-paced “cherry” picker with a clap at the top)
  • Knoxville Cherry Pickers x3 (because the PAX protested)
  • Tempo Merks x10
  • Tempo Squats x10
  • Tennessee Rocking Chair x10
  • Shoulder Burn
    • LBAC x10
    • RLBAC x10
    • Grady Corn x10
    • Moroccan Night Clubs x10
    • Hallelujahs x10
    • Chattanooga Cherry Pickers (or Jerusalem Olive Pickers) x10
      • Grapes wound up in there somewhere but we were swiftly reminded that they grow on vines. Outnumbered’s horticultural privy has finally come in handy.

THA-THANG:

Line up at 1st line
Start the timer.

All PAX perform each exercise for 1 full minute (no rest interval between sets).

After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.

Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).

Exercises are;
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

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

MARY:

No time but she would have been a welcome relief if we had.

CIRCLE OF TRUST/BOM:

When committing to a discipline or stopping a habit, one is likely to meet one of two characters; the tyrant or the victim. Often one will quickly morph into the other at the drop of a hat. They live in your head. The tyrant will cause one to overcommit for a period of time until failure, then completely berate you with guilt, and cause you to completely give up. The victim (often will take over at this point) and baby you to the point that you don’t think you can even live up to said commitment. But it’s ok because you’re special and it loves you no matter how much of a sadclown you become.

How does one find balance between the two? How much grace should one give themselves in the face of failure? How much discipline should one enforce without becoming a tyrant?

Marcus Aurelius in his Meditations said the following…

“When force of circumstance upsets your equanimity (composure/balance), lose no time in recovering your self-control, and do not remain out of tune longer than you can help. Habitual recurrence to the harmony will increase your mastery of it.”

Brian Johnson calls this the “Equanimity Game”. How can you recover your self-control as fast as you can?
Great men aren’t flawless. They just recover faster than you can even see it.

YHC learned as an FNG that when standing on one foot stretching your quads, you can’t be looking all over the place. One must focus on a central point out in front of you. The same is true in this sense. Finding balance is about focusing on a central point and to be grounded to it.

As Christian men, our central point is this…
Romans 8:1 – “Therefore, there is now no condemnation for those who are in Christ Jesus.”

1 John 1:9 – “If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”

Jesus wasted no time in reinstating Peter. John 21:15-ff reads…

When they had finished eating, Jesus said to Simon Peter, “Simon son of John, do you love me more than these?”  “Yes, Lord,” he said, “you know that I love you.” Jesus said, “Feed my lambs.”
16 Again Jesus said, “Simon son of John, do you love me?”He answered, “Yes, Lord, you know that I love you.” Jesus said, “Take care of my sheep.”
17 The third time he said to him, “Simon son of John, do you love me?”Peter was hurt because Jesus asked him the third time, “Do you love me?” He said, “Lord, you know all things; you know that I love you.” Jesus said, “Feed my sheep.
18 Very truly I tell you, when you were younger you dressed yourself and went where you wanted; but when you are old you will stretch out your hands, and someone else will dress you and lead you where you do not want to go.”
19 Jesus said this to indicate the kind of death by which Peter would glorify God. Then he said to him, “Follow me!”

Don’t become a tyrant to yourself.
Don’t give in to the bullying and become your own victim.

Receive the grace. Receive the discipline. Recover quickly and move forward.

MOLESKIN:

  • Who’s idea was this? That was a smoker!
  • Apologies to the poor man that sat confused in his car wondering what kind of cult we are.
  • FYI, we are gym bros, Kiwanis Club, Boy Scouts, and Toast Masters without the dues.
  • Pax are still struggling to find the words to describe Piston’s last Q. 🙂
  • “Were they teenagers?”

ANNOUNCEMENTS:

  • 14 HCs last night! EXCELLENT job, gentlemen. All part of the psychology! Let’s go!
  • Rampart gear ordered. Will update when it hits the gearstore.
  • CPR Training April 13, 6pm at the Preserve. Cost $80. See Wilbur for details.
  • AED GoFundMe is ready to go. Lucille has order med supplies.
  • Escape from Haw Ridge – April 14 starting at 8pm. See Slack for details and to sign up.
  • QCal – Monday: Spielburg!!! | Wednesday: Wingman | Saturday: Piston
  • VQ April 10 – Fridge!!! Let’s blow it out!
  • Ruck Opportunities Tuesday and Thursday this week. See Lucille.
  • Rock Climbing date forthcoming. See Binks.
  • Shield Locks – DO IT!!! Bravo Group now recruiting. See Piston.

Piston’s Derriere Destroyer

THE SCENE: 45 degrees and drizzling rain (about to rain hard). Wonderful day to start with a gloom sess.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x of the following:  SSH; Tempo Merkins; Tempo Squats; WMH; Chattanooga Pickers; Moroccan Night Clubs; Knoxville Pickers; finish with Undertakers.
THA-THANG:
Mosey to pavilion.

  • 1 burpee; 2 “Nancy Kerrigan” (Crossover back lunge – think skating); 3 Pickle Pointers
  • 2 burpees; 4 “NK”; 6 PP
  • 3 burpees; 8 “NK”; 12 PP

Continue this model until round 5 modify to 20 NK and 50 PP each round while continuing to add burpees.

At round 9, hold a glute bridge for 3-4 minutes, if you don’t break, you can skip round 10 of burpees.

Continue until round 12 of burpees.  For rounds 11 and 12, change PP to Fire Hydrants (25 per side).

MARY:
Hold Al Gore for 1 minute.  30 second glute stretch each side; 30 second adductor stretch each side; 30 second forward stretch for hamstrings.
COUNT-OFF & NAME-O-RAMA

14 HIMs in the gloom today.

CIRCLE OF TRUST/BOM:
Leadership many times means having to think on the fly and be able to articulate things off the top of your head.  Abraham Lincoln was one of the best at extemporaneous speaking.  But Lincoln’s secret was that he actually practiced speaking extemporaneously – whether verbal or non-verbal in his preparation.

And while there may be times when we are completely taken off guard by something, as leaders we need to be ready to lead – with verbal and non-verbal leadership.  So care must be given in our preparation even if we never have the opportunity to demonstrate our preparedness.

1 Peter 3:15 states, “but in your hearts regard Christ the Lord as holy, ready at any time to give a defense to anyone who asks you for a reason for the hope that is in you.”

Working through scenarios of preparedness is something we should do in several areas of life, whether for work, home, F3, and our Christian walk.  Be ready to lead.

MOLESKIN:
Praises for new babies; prayers for Ride Along (sick) and Binks (House Hunting).
ANNOUNCEMENTS:
Binks to update Slack about 2nd F opportunity for rock climbing gym in Knoxville, discussed Ruck prep, and discussed purchase of AED during coffee.  Reviewed who was on Q over the next couple of glooms.