F3 Knoxville

Tag: Wingman

No Mercy from Wingman

THE SCENE: Fuh-Reezing 25 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 LBAC Foreware, 20 LBAC Backward, 10 Seal Claps, 10 Hallelujahs, 10 Chatt. Cherry Pickers 10 Merkins, 5 Knox. Cherry Pickers, 5 Willie Mays Hayes, 10 SSH STRETCH

THA-THANG:
Mosey to halfway up track. For track day were doing a “No Mercy Mile”

Jog to 1st turn, bear crawl to 2nd turn, jog halfway up the straight stretch. 25 merkins. Jog to 3rd turn, lunge to 4th turn. Jog to starting point for 25 squats. R+R 3 more times for a total of 1 mile, 100 merkins and 100 squats.

COUNT-OFF & NAME-O-RAMA
11 of the best HIMS I know!!
CIRCLE OF TRUST/BOM:
Everyone needs rest. Usually we interpret rest as physical. But a lot of times we don’t take time to rest Spiritually. Spiritual rest must be intentionally taken. No one, has ever “accidentally” rested. We  need to intentionally spend time in God’s word. Spend time in prayer, fasting if need be in order to grow in your relationship with God to be spiritually fulfilled. We get busy with work, school and other things in our life that we sometimes put things on the back burner and get caught up in everything that we get exhausted, and can’t seem to rest enough to get back into the groove, when what we really need is spiritual rest.
ANNOUNCEMENTS:
Flag will be handed off to Skeletor at Hardship Hill. Need to get a team together for Hardship Hill coming up. Rampart shield locks are in the making.

Working In & Working Out

THE SCENE: A long forgotten sultry 55.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • Knoxville Cherry Pickers x(I dunno…Just enjoy it)
  • Tempo Squats x10
  • Tempo Merks x10
  • Big Baby Arm Circles x10
  • LBAC x10
  • Reverse LBAC x10
  • Grady Corn x10
  • Chattanooga Pickers x10
  • SSH x10

Stretch ’em if ya got ’em!

Mosey to the platform.

THA-THANG:
This week is our schedule “Accelerate Your King: You vs. You Workout #2”. Some Rampart PAX took a shorter version of this test in August. Others are setting a baseline.

1. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.

2. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.

3. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles.

Slowzy to Pull Up Bars allllllllll the way to the other side of Rampart. YHC’s logistical error.

4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.

5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice. (Rampart. Always. Claps…Always.)

MARY:
No time for Mary.

CIRCLE OF TRUST/BOM:

Real Faith involves discipline. God’s Grace works best when we cooperate with it.

Paul had a profound mixture of ardent faith and hardened discipline.

  • “I thank God, through Jesus Christ my Lord.” (Rom 7)
  • “I know whom I have believed, and am convinced that he is able to guard what I have entrusted to him until that day.” (2 Tim 1)
  • “Salvation by faith alone so that no one can boast” (Eph 2)

Also said…

  • “But I discipline my body and bring it into subjection” (1 Cor 9)
  • “They, that are Christ’s, have crucified the flesh with its affections and lusts.” (Gal 5)
  • “So I fight, not as one who beats the air.” (1 Cor 9 again)

Paul put a lot of faith on God’s work and was a very disciplined.

Philippians 2:12-13
“Therefore, my dear friends, as you have always obeyed—not only in my presence, but now much more in my absence—continue to work out your salvation with fear and trembling, for it is God who works in you to will and to act in order to fulfill his good purpose.”

Work In – God is working on the stuff you can’t see
Work Out – You’re responsible for the stuff you CAN see

1. Does your faith lack discipline?
Are you pinning it all on God for your growth?
Are you waiting to be inspired?
We have to put our desires into submission.

2. Does your discipline lack faith? (This might be a lot of us)
Two separate compartments
Or we get the idea that this earns God’s grace somehow.
Are you extra hard on yourself?
Are you beginning in your relationship with the Lord?
We’ll eventually run out of steam if we’re on our own.
Are you partnering with/cooperating with God’s grace in your life?

YHC’s guess is that we have a hard time reconciling the two.

MOLESKIN:

YHC is PUMPED for the progress PAX have shown today. Everyone pushed hard. Everyone surpassed limits. Well done, HIMs.

Prayers for Lucille’s M, Binks house hunting, Wingman’s 2.0, Skeletor’s friend, and Feeny’s church. Praise for Ridealong’s M doing better.

ANNOUNCEMENTS:

  • Painting for Cardinal’s M on March 16. See Slack for details and sing up.
  • 2nd F opportunity at Top Golf on Monday evening. See Slack for details.
  • Piston on Q Saturday. Skewer on Monday.

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.

Laps, laps, laps, laps laps laps!

THE SCENE: Beautiful day in the gloom. Blessed with a break in the rain
F3 WELCOME & DISCLAIMER

  • F3 Fitness, Fellowship, and Faith
  • $free.99
  • I’m no pro, know yourself, take a break, push yourself, don’t hurt yourself
  • I have my phone for emergencies

If you haven’t filled out ICE, please do so.
WARM-O-RAMA:

  • 15 SSH
  • 10 TEMPO SQUATS
  • 10 TEMPO MERKINS
  • 6 WMH
  • 5 KCP
  • LBAC – F 10
  • LBAC – B 10
  • MNC – 10
  • Chatty CP – 10
  • 15 SSH

THA-THANG:

MOSEY TO TRACK

Indian run 2 lap

Plank competition – PAX stand face to face, beat the man you’re looking at. Hold Al Gore when you both break for 6

Indian run 4 laps

Squats competition – PAX stand face to face, beat the man you’re looking at. Hold Al Gore when you both break for 6

Indian run 1 lap

RTB

MARY:
No mam

CIRCLE OF TRUST/BOM:

Ephesians 3:14-21 NKJV

“For this reason I bow my knees to the Father of our Lord Jesus Christ, from whom the whole family in heaven and earth is named, that He would grant you, according to the riches of His glory, to be strengthened with might through His Spirit in the inner man, that Christ may dwell in your hearts through faith; that you, being rooted and grounded in love, may be able to comprehend with all the saints what is the width and length and depth and height— to know the love of Christ which passes knowledge; that you may be filled with all the fullness of God. Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us, to Him be glory in the church by Christ Jesus to all generations, forever and ever. Amen.”

God gives us some units of measure for His love in this text. He says there is a width, length, depth, and height, and Paul prays that we are able to comprehend those measurements. I ask you, if you had to measure it, what is the width of Gods love? Infinite. The length? Infinite. The depth? Infinite. The height? Infinite. Can we comprehend infinite? No, but God can, and when we are saved God through the Holy Spirit comes to dwell within us. Paul prays that we re filled with ALL that fullness of God. The infinite, omnipotent, omnipresent, Holy God of creation dwells within us. Gentlemen, we have access to that width, length, depth, and height of Gods love. Let us show our spouses, children, parents, and neighbors that love this week. Amen? 

MOLESKIN:
Great work men! Glad to be able to get back to running today. Great to see Angel soft at Coffeteria.

Also in attendance, but can’t properly tag, Iron Chef, and Ride-along
ANNOUNCEMENTS:
MABA close out, push it! Q-Source reading, Bobbitt working on getting us on track, look out for posts in #Rampart, Go30 coming back around, see channel to join, or send Wingman a message to get an invite. Top golf 2nd F coming soon.

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.