F3 Knoxville

Tag: Wingman

A work of your hands

THE SCENE: Cloudy with a chance of lightning.  No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Seal squat
  4. Basilisk
  5. Merkins

THA-THANG:

  1. Mosey to the playground
  2. Ring of fire (pushups) w/ one PAX taking turns doing 5 pull ups
  3. Mosey to blocks
  4. Carry blocks to steps
  5. Enjoy the steps (25 reps each):
    1. Curls
    2. Squats
    3. Overhead Press
    4. American Hammer (2 count)
    5. Tricep extensions
    6. Heavy LBCs
  6. Ring of fire (heavy squats) w/ one PAX taking his block to the top of the stairs and doing a blockee
  7. Enjoy the steps (11 reps each):
    1. Curls
    2. Squats
    3. Overhead Press
    4. American Hammer (2 count)
    5. Tricep extensions
    6. Heavy LBCs
  8. Return equipment
  9. Mosey to the playground
  10. Ring of fire (pushups) w/ two PAX taking turns doing 5 pull ups
  11. RTB
    MARY:
    Boy George, Borg, and Mathlete led some ab exercises

    CIRCLE OF TRUST/BOM:
    Isaiah 2:6 (context: end times; judgement day)

    For you have rejected your people,

    the house of Jacob,

    because they are full of things from the east

    and of fortune-tellers like the Philistines,

    and they strike hands with the children of foreigners.

    7 Their land is filled with silver and gold,

    and there is no end to their treasures;

    their land is filled with horses,

    and there is no end to their chariots.

    8 Their land is filled with idols;

    they bow down to the work of their hands,

    to what their own fingers have made.

    9 So man is humbled,

    and each one is brought low—

    do not forgive them!

    10 Enter into the rock

    and hide in the dust

    from before the terror of the Lord,

    and from the splendor of his majesty.

    11 The haughty looks of man shall be brought low,

    and the lofty pride of men shall be humbled,

    and the Lord alone will be exalted in that day.

    12 For the Lord of hosts has a day

    against all that is proud and lofty,

    against all that is lifted up—and it shall be brought low;

     

    Thesis:  What idols do we have? What works of our hands are we worshiping?

    ANNOUNCEMENTS:
    Family workout:  8am July 9th, Shield lock backpacking trip July 15-16, Shield lock pool party August 6th

Burden Busters

  • THE SCENE: Rampart at FWSP. Comfortable 65 degrees, dry ground and welcoming spirits.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    W/U ran by @bobbit
    THA-THANG:
    Today’s routine was about carrying our burdens. Rampart was introduced to slam balls aka DBalls. They ranged between 15# and 20#.
  • Cones were setup roughly 50 yards apart. Utilizing a three count, we executed a behind the back over the head throw for distance. Starting after the second throw of each round we collectively sprinted back to the starting line, then jogged back to our respective slam ball and awaited a three count to throw. We did this until we reached the final cones. After the last sprint and jog back to the balls, we executed a burden run by carrying our slam balls back to the start line. After a quick resting 10 count, we repeated the process with the following throws: Chest pass, alternating arm shot put, and everyone’s favorite Granny style.

We completed the WOD by executing one 4 minute round of Tabata Slam Balls.

 

COUNT-OFF & NAME-O-RAMA
7 total participants.

CIRCLE OF TRUST/BOM:
The goal of the workout was to understand carrying our physical burden. At the beginning 15 pounds isn’t a lot, but as the routine moves on that weight gets heavier. As men, we’ve been trained to carry out on burdens. The Word tells us to come to Him all who are weary and He will give us rest, for His yoke is easy and His burden is light. Furthermore, the Word tells us to share in each other’s burdens. The challenge is to turn over our burdens and then identify how we can help others (spouse, coworkers, children, etc.) with their burden.

MOLESKIN:
Killer workout. Group stayed strong.
ANNOUNCEMENTS:
Convergence coming up soon.

Joy of Tire Flips

THE SCENE: more hot and humid weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the recruitment center. Grab a CMU and circle up. As a timer for each exercise, 5 PAX, one at a time, do 3 tire flips as all others do the exercise. After a set of 15 total tire flips, switch to the next exercise in the list. The exercises are as follows:

  • Merkins
  • OHP
  • Tricep extensions
  • Curls
  • Rows
  • LBCs
  • Heavy Freddie’s
  • Goblet squats
  • Heavy Lunges
  • Burpees block jump overs

We got two full rounds in. Mosey back to the shovel flag.

MARY:
No time left for Mary.
COUNT-OFF & NAME-O-RAMA
24 for a surprise celebration!
CIRCLE OF TRUST/BOM:
“Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.” – James 1:2‭-‬4 NASB1995

This is definitely one of my favorite passages, but it is tough. We are instructed here to consider it joyful to encounter trials. These trials have a purpose: to perfect our faith. Perfected faith results in a heavenly home when our life on earth is over. So, sometimes life is hard, but if we endure, our faith will be perfected.

MOLESKIN:
So YHC noticed a few weeks ago, that I was approaching my 100th Q for F3 Knoxville. However, I had no idea that my brothers had orchestrated a celebration in my honor! What an amazing group of men that are in this brotherhood! Thank you all so much for the love and support.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd!

Billy Boy Goes Back to School at Rampart

THE SCENE: A muggy 71 degrees. Too dang hot for a penguin to just be walking around here!

F3 WELCOME & DISCLAIMER: Dutifully executed…twice!

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers ® x5 (Are ground cherries a thing?)
  • Willie Mays Hayes x8
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Night Clubs x10
  • Chatty Cherry Pickers ® x10
  • SSH x15

THA-THANG:
PAX performed a Billy Madison routine. The goal was to get Billy all the way through high school graduation. To complete first grade, pax performed 12 reps of exercise 1 and moseyed a lap around the parking lot. For second grade, PAX completed 12 reps of exercise 1 and exercise 2 then took a lap. Grade three, exercises 1, 2, and 3 twelve times each, lap, and so on. Exercises were as follows. PAX ALMOST completed the 12th grade, thus Billy can still claim to be the “smartest man alive!” …and we cannot. …yet.

    1. OH Claps (Slap Hands!)
    2. SSH
    3. Big Boys (“It was my shoe!” mmhmm!)
    4. Merkins
    5. Shoulder Taps
    6. Squats
    7. Toe Merkins
    8. Monkey Humpers
    9. Heels to Heaven
    10. Dry Docks
    11. Flutter Kicks
    12. Burpees

YHC knows y’all enjoyed the soundtrack as much as he did. For all you Culture Club fans, etc., here it is.

  1. Old John Braddelum – Alan Mills (Personal fave when counting in cadence. Wow!)
  2. ABC – The Jackson 5
  3. The Stroke – Billy Squier (apparently about the music business and not…well…)
  4. Carry on Wayward Son – Kansas
  5. I’ll Tumble 4 Ya – Culture Club
  6. Jump Around – House of Pain (Clearly not edited. Pastor apologizes)
  7. Beat on the Brat – Ramones
  8. Renegade – Styx
  9. Rock ‘n’ Roll (Part 2) – Gary Glitter (Obviously from Happy Gilmore but we needed a break, right?)
  10. Tuesday’s Gone – Skynyrd (Also from HG but… just… it’s Skynyrd, ok?)

MARY:
No time for Mary. DON’T tell us our business, devil woman!

Name-O-Rama:

9 PAX including 2 FNGs at Rampart this morning! Welcome “Doppler” and “Rango”!

CIRCLE OF TRUST/BOM:

Reminder of our motto at Rampart: 1 Cor 16:13-14: “Be watchful, stand firm in the faith, act like men, be strong, do everything in love.”

1 Peter 5:8-11 reads, “Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9 Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings. And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 11 To him be the power for ever and ever. Amen.”

YHC has stopped praying that God would keep me from being tempted. After 40 years, YHC has realized, it’s not going to happen. “And lead us not into the time of trial” is a better translation of the Lord’s Prayer. Peter tells us that God doesn’t tempt us. We are tested. Temptation will always be there in one form or another. Even Jesus was actually tempted!

Instead, YHC has been praying for STRENGTH against temptation.

One practical thing YHC been learning is about will power. Will Power matters more than IQ. Willpower is a better predictor of success than intellegence. Some of you have seen the Marshmallow Test (see a version of it here: https://www.youtube.com/watch?v=Yo4WF3cSd9Q). The crazy fact is that these 15 minutes of discipline and willpower could predict kids’ future the next 15+ years. Kids with grit and will power perform better in life than kids that have a high IQ!

Here’s what we need to know about willpower: IT’S A MUSCLE – It gets tired. How do you hack your will power? Pre commit. Made decisions and act on them early to keep yourselves from having to make those decisions when you’re weak. Odysseus’ men plugged their ears and had them tie himself to the mast of the ship to avoid the song of the sirens and running the ship into the rocks.

This is the psychology of the HC (hard commit). When you make the decision the night before, you won’t be tempted to complain about a leg cramp and roll over the next morning when it’s time to get up. Make the decision when your willpower is strong to avoid the fartsack. This is true about many things. Examples are as follows:

Food – Precommit and eliminate prompts. YHC struggles with lunch. It’s a weakness. I now make it ahead of time including healthy snacks so that I don’t mess up.

  • TV – unplug it
  • Social Media – delete it and use browser
  • Impure thoughts – delete or remove whatever prompts them

Bottom Line: Be Alert to those temptations and weaknesses you have and make good decisions EARLY!

MOLESKIN:

  • Welcome FNGs Doppler (RESPECT!) and Rango!
  • YHC is proud of our FNGs for listening or …not listening… to the M about coming to this ridiculous morning beatdown. Looking forward to seeing you guys Wednesday!
  • YHC found himself downwind of Airborne who lived up to his name after a weeklong camping trip eating beanie weenies… Don’t be downwind of Airborne after a week-long camping trip eating beanie weenies.
  • 2DE was afraid to live up to his name and made a necessary and quick egress after the COT! Just go man!
  • “Slap hands!” – Wingman
  • YHC is downright impressed with whatever happened the week while gone. T-Claps to the High Impact Man, Skeletor for some stellar leadership in the AOQ’s absence.

ANNOUNCEMENTS:

  • VQ from Piston coming at you Wednesday! Truly excited to see what this HIM has for us! He’s been working hard these last couple of months. Be sure to HC and be there for your brother!
  • Convergence at JUCO on July 2!

HEAVY PT @ RAMPART

SCENE: 63

DISCLAIMER: WELCOME F3 (Fitness. Fellowship. Faith) – Snaggletooth – NOT A PROFESSIONAL
 FREE WORKOUT – Own volition – take care/modify as needed
 CELL PHONE for emergencies

WARM-UP
1. SSH
2. Tempo Squat x7
3. Tempo Merk x5
4. Mtn Climber x10
5. LBAC F/B X7
6. Moroccan x7
7. Grady Corns x7
8. Chattanooga Cherry Pickers x7
9. Burpees 5 OYO
10. Knoxville Cherry Pickers 5-IC
11. Stretch OYO

Grab CMU’s, to Ft Hill

THE THANG
1. 25 Curls – farmer carry (2 CMU)
2. 25 Tri Ext – farmer carry (2 CMU)
3. 25 Stagger Merkins – murder bunny
4. 20 Thrusters – rifle carry
5. 15 Blockees – rifle carry
6. 20 Heavy BBS – murder bunny
7. 25 Heavy Squat Jump – farmer carry (2 CMU)
8. 25 Heavy Lunges – farmer carry (2 CMU)
9. 20 Good Mornings – put away 1 CMU
10. 25 Curls
11. 50% Run
12. 100% Sprint
MARY – PAX CHOICE IF TIME

COUNT-OFF & NAME-O-RAMA
Skeletor, Olive Oil, Wingman, Airborne, Snaggletooth, and FNG Tootie (Nate Riddle) – WELCOME!

CIRCLE OF TRUST/BOM:

2 meditative readings of Psalm 23. 1st time listen and pay attention to the word or phrase that stands out. 2nd time listen – this is God’s word to you. How do you respond to it?

The Lord is my shepherd; I shall not want.
2 He makes me lie down in green pastures.
He leads me beside still waters.
3 He restores my soul.
He leads me in paths of righteousness
for his name’s sake.

4 Even though I walk through the valley of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

5 You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
6 Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord
forever.

MOLESKIN:

GREAT WORK MEN!

Until they can get their own CMUs, I like bringing ours from The Project. I figure it’s a treat. Rampart put in a good hustle – especially FNG Tootie!

Thunderclaps to the men of RAMPART – I was running a couple minutes late and they started warming up until I could get settled in with them. (Those 15 minutes early make a difference!) But these guys came to get better – and they already keep a high bar with great comradery. I was honored to join these fine men while their AOQ was downrange. Keep up the good work guys!

ANNOUNCEMENTS:
FAMILY Q @ PROJECT, CONVERGENCE @ JUCO