F3 Knoxville

Tag: Wingman

Duo Dia

AO: rampart
Q: Lucille (Austin Williams) , Wingman
PAX: Lucille (Austin Williams), Outnumbered, Wingman
FNGs: None
COUNT: 3
WARMUP: Light mosey and stretch OYO
THE THANG: Merkins up and down the gazebo stairs ( one for every step adding total ) , ten flat merkins at top. 5 burpees with jump over CMU, 50 curls, burpees again, 50 tricep extensions, more burpees, 50 over head presses, stairs again. Mosey to fountain to do ~6 rounds of 8 count squats, lunges, heavy big boys, American hammers, mosey to barn between sets.
MARY: AMRAP curls, and big boys.
ANNOUNCEMENTS: upcoming hike, corn maze ruck. Future ROCO plans.
COT:What lenses do you look through?

Mucho Trio

AO: rampart
Q: Wingman , Lucille (Austin Williams), Skeletor
PAX: Wingman, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole
FNGs: None
COUNT: 5

WARMUP:
THE THANG:
TRI-Q @Slumberyard
Wingman took us to the playground for some 4 corners. Big Boy Sit ups, starfish crunch, american hammers and leg lifts with crab walk to every corner
Skeletor then took us to the gazebo for some clockwork merkins then mini mucho chesto.

Lucille then took us to the fountain for some 9s (11s) with box jumps and pistol squats.
MARY: no time
ANNOUNCEMENTS:
COT:
Do you know what’s happening when you’re stressed? God designed each of us with this incredible response system hardwired into our bodies “fight or flight”. during Jesus’ ministry he encountered a woman who was looking for a way to take care of her stress. she was in pain physically, mentally and emotionally. Through all that she knew if she could just touch Jesus’ robe she could be healed and she was. Sometimes in our most stressed times if we juat reached out to Jesus, if we could just touch his robe we could find co.fort in our darkness.

7-11v’s

AO: rampart
Q: Wingman
PAX: Spielberg, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole, Feeny, (Binks) Caleb McDaniel, Wingman
FNGs: None
COUNT: 8
WARMUP:
25 SSH, 10 Tempo Merkins, 20 Mtn. Climbers, 10 Squats, 10 Grady Corn, 10 LBAC foreward+ Backward, 15 Leg Lifts, 10 TN Rocking Chairs
THE THANG:
similar to 11s but 7s instead.
round 1 is derkins + Dips with a run around the fountain after each set.
mosey to the playground. Round 2 is big bois and starfish crunches with crab walk in between. Mosey to the stage for Round 3. Box Jumps/Step ups lunge to the other side then twinkle toe squats. RTB
MARY:
Sherry, curse pirthole for 2 minutes of Samson Holds. we also peeped a Creeper!!!
ANNOUNCEMENTS:
Official lunch of Slumberyard AO. Pizza ruck on Saturday. Mt. LeConte hike in October.
COT:
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
Matthew 5:16 NIV

Let us continue being a light to the community through F3. Let us shine the light on the path to the almighty and be beacons in these communities we plant in to continue to serve the men around us.

5 for 5 in the Gloom

AO: rampart
Q: Spielberg
PAX: Wingman, Feeny, Skeletor, Lucille (Austin Williams), Spielberg
FNGs: None
COUNT: 5
WARMUP: SSH, Tempo Merkins, Willie Mays Hays, Knox Cherry Pickers, Shoulder Burn LBAC, RLBAC, Grady Corms, Moroccan Night; Clubs, Hallelujahs
THE THANG: 5 Stations, each with 4 exercises, 10 count, move to next station after easy jog and back to the station 2 and repeat.
MARY: Yes
ANNOUNCEMENTS: Congrats to Wingman, Piston and Feeny on new Appointments and F3 expansion.
COT: I sought the Lord, and he answer me; he delivered me from all my fears. Those who look to him are radiant; their faces are never covered with shame. Psalms 34:4-5

Rampart ’23 January/July Metric

THE SCENE: THICK & GLOOMY
F3 WELCOME & DISCLAIMER As always. 
WARM-O-RAMA:

  • 15-SSH
  • 10-Tempo Merkins
  • 10-Mtn. Climbers
  • 10-Tempo Squats
  • 10-LBAC Forewards + Backwards
  • 10-Morroccan Night Club
  • 10-Bobbit Pickers
  • 10-Knox. Cherry Pickers
  • 10-Willie Mays Hayes
  • 10-SSH
    THA-THANG:

July Metric from January

150 Curls; 125 Heavy Squats, 100 OHP, 75 CMU Swings, 50 Thrusters, and 25 Blockees. Do 25 reps, run 25 yards, preform 2 burpees and return, Rinse and repeat keeping up with your rep count.

MARY:
Short mary for time
COUNT-OFF & NAME-O-RAMA
4 HIMS Crushed last years scores!!
CIRCLE OF TRUST/BOM:
In January Skeletor challenged us to examine our faith and relationship with God. Today I asked the group if we have grown spiritually as we have physically and challenge us to examine ourselves as we continue our day, our relationships, if we are shining through our life more than the lord.
MOLESKIN:

ANNOUNCEMENTS:
T-Claps to the gentlemen on their progress. Welcome Airborne as Ramparts 2nd F Q. Patch ruck coming up on Saturday in downtown Harriman.