F3 Knoxville

Tag: Wilbur

Poker Run at Rampart

THE SCENE: Rain shower had just passed before workout. Temp was just right.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA

Jumping jacks

Tempo squats

Willie Mays Hayes

Knoxville cherry pickers

LBC’s

Morrocan night club

Hallelujahs

THA-THANG:

The PAX moseyed to the track with CMU’s in hand.  Upon arrival they played the house in poker.  If the house won, we ran.  If the PAX won, we did stationary exercises with and without CMU’s.

1st hand  PAX won  continuous 40 flutter kicks, 40 scissors kicks, 30 seconds holding leg raise

2nd hand  PAX won  50 heavy squats

3rd hand House won  1/4 mile hill run ( half up, half down)

4th hand PAX won  10 eight count body builders

5th hand  PAX won  20 heavy curls, 20 heavy triceps extensions

6th hand  PAX won  30 crunches, 40 cross crunches

7th hand  PAX won  continuous 40 flutter kicks, 40 scissor kicks, 30 second leg extension

8th hand PAX won  50 heavy squats

9th hand House won  1/4 mile hill run

10th hand House won  1/4 mile lap on track

COUNT-OFF & NAME-O-RAMA

8 HIM’s present. VQ Ride Along, Wilber, Bobbitt, Piston, Feeny, Run Away Bride, Lucille, Binks

CIRCLE OF TRUST/BOM:

Psalms 118:24. This is the Day that the Lord has made I will rejoice and be glad in it.  I wake up most mornings saying this verse in my head. I teach it to my grandchildren but some days I think, how can I rejoice when I’m facing what I’m facing. Sickness, death, loss of a job, anything that causes sadness, fear, grief, hatred?  I recently realized the key word to this verse is the last word.  IT.  I rejoice in the day the Lord has made!  That day is perfect. Man’s sin introduced the part of my day that can put me in a prison of grief, hate, fear, lust, ect.  With that thought I turn to Ephesians 6:10-20. We all know it, the armor of God. That is what we use to fight these battles. Belt of Truth, Breastplate of Righteousness, Sandals fitted and ready to go, Shield of Faith, Helmet of Salvation and the Sword of Truth.  The one piece of KIT that I think gets overlooked is the last part of the verses about praying in all things and for the Saints. I encourage you to visualize prayer as you do the rest of the Armor, a physical piece of KIT that you can physically use. John Bunyan called it the key of AllPrayer in his book The Pilgrim’s Progress. AllPrayer was a key that the Christian wore around his neck. When he was trapped in the dungeon of the giant named Despair, he was able to use the key to open the lock and escape. We also have that key with us at all time. When we find ourselves in the prison of grief, fear, hate, ect we need to remember that we have the key to open the door of the prison and escape. We just have to use it, AllPrayer opens all prison doors.  Don’t stay trapped when you have the key!

MOLESKIN:

ANNOUNCEMENTS:
Volunteer work at Cardinals house this Saturday. Sign up and help if you can.

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.

1st Q and 10ish

THE SCENE: Clear skies and crisp, 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
    • Ths 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 chatty pickers

Willy Mays Hayes

Tempo Squats

Tempo Merkins

LBAC -F

LBAC – R

Hellelujahs

THA-THANG:
Football field marked with 12 cones (8.5ish yard increments).  Perform 10 Burpies, 10 mountain climbers, bear crawl to 20, repeat.  10 Burpies, 10 mountain climbers, bear crawl to 30.  10 Burpies, 10 mountain climbers, bear crawl to 40; 10 Burpies, 10 mountain climbers, bear crawl to 50, repeat to 100.   When reaching the 100 yards, sprint, mosey, or crawl back to start.  Repeat until time expires / pick up six.

For travel can interchange bear crawls with lunges as you see fit.

MARY:
None
COUNT-OFF & NAME-O-RAMA

YES – 15 HIMS including @Iron Chef and @Ride Along and 2 FNG’s Welcome @Bazinga, @Mulligan

CIRCLE OF TRUST/BOM:     

Psalms 18:2 

“The Lord is my rock, my fortress and my savior; my God is my rock, in whom I find protection.  He is my shield, the power tht saves me, and my place of safety”

MOLESKIN:
9 FNG’s this month!

ANNOUNCEMENTS:
Q Calendar up, prayer requests and pictures taken.

Accelerate your king January metric

THE SCENE:  The gloomiest of glooms
F3 WELCOME & DISCLAIMER 

Yes sir, every time

WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Mountain Climbers x 10
  • Tempo Squats x 10
  • LBAC Forward x 10
  • LBAC Backwards x 10
  • Moroccan Night Club x 10
  • Chatty Pickers x 10
  • Knox Pickers x 10
  • Willie Mays Hayes x 10
  • SSH x 10

THA-THANG:

Exercise – Reps
Curls – 150
Heavy Squats – 125
Overhead Press – 100
CMU Swings – 75
Thrusters – 50
Blockees – 25

Set 30 minute timer
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

MARY:
None

CIRCLE OF TRUST/BOM:

Good job testing yourself men. It’s good to know where you stand physically.

It’s also good to think about your spiritual life in the same way. We need to look at our current state, and compare to our past self.

In 2 Corinthians 13:5 says “Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

Examine yourself, your true self, not the self you show others or the you at church. The self when you are alone. Look at that man in the mirror and test him. L

We should not just rely on our feelings that w me are saved. We need to look at the evidence. So how do you examine yourselves, what is the evidence? We must compare ourselves to scripture. What does the Bible say that Saved people should be?

Examples:

Galatians 5:22-23

22 But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith,

23 Meekness, temperance: against such there is no law.

Matthew 16:24

Then Jesus said to His disciples, “If anyone desires to come after Me, let him deny himself, and take up his cross, and follow Me.

Jesus told Nicodemus that you must be born again. Have you been born of the spirit?

“If you know that he is righteous, you may be sure that everyone who practices righteousness has been born of him.” – 1 John 2:29

I am not suggesting that you may have lost your salvation. I’m saying examine your salvation to be sure that you aren’t relying on the words of a preacher, or your parents telling you that you were saved and baptized as a child. We should be able to say the reason that I know I am saved is because I walk with Christ. I know Him. He is my friend that sticks closer than a brother. He is my comfort, He is my foundation and upon Him I lay everything.

“Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

MOLESKIN:
Welcome to FNG – Lucille, also had 2.0 Iron Chef in the house.

Continue relying on The Lord for healing as we mourn the loss of our brother, continue leaning on each other. Reach out to a brother today.
ANNOUNCEMENTS:
3rd F opportunity coming soon to minister to College kids at BCM with Travis Harmon, more info to follow.

2nd F Be watching slack, info coming soon.

What’s the count Dora?

  1. THE SCENE: Cold after the rain
    F3 WELCOME & DISCLAIMER
  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • This is a free workout
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs

THA-THANG:
PAX are separated into two teams to compete

One PAX will Dora to the fort and back while carrying a 40lb sandbag

The other members of the team will perform a single motion until Dora returns keeping count of total individual and team count. The sandbag will be handed off to the next member of the team for fort exploration until all members of the team have explored. Once all have explored the total score will be tallied and the winning team will get to stack one CMU by the flag, and the PAX with the highest count will also stack one CMU at the flag  most CMU’S at the end wins

Compete until 6:00

Exercises

  • CMU curls
  • CMU Squats
  • Big Boys
  • Burpees
  • Toe merkins

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Ephesians 4:1-7
“Therefore I, the prisoner of the Lord, implore you to walk in a manner worthy of the calling with which you have been called, with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace. There is one body and one Spirit, just as also you were called in one hope of your calling; one Lord, one faith, one baptism, one God and Father of all who is over all and through all and in all. But to each one of us grace was given according to the measure of Christ’s gift.”

Emphasis today on ‭‭verses 2-3, “with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace.”

Lend a hand, a hug, or an ear for a brother in need. Be gentle with them, be patient with them, and bring peace to their situation.

MOLESKIN:
Big giant T-claps to Feeny as he was able to complete 24 days in December of 100 Merkins a day earning the GO30 patch, well done!

Awesome to hear that Rampart represented well at F3 Smokies Convergence. With 10 or 11 HIM’S in attendance, well done!
ANNOUNCEMENTS:
Can’t think of any…..