F3 Knoxville

Tag: Wingman

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…..

Frosty The Swoleman

THE SCENE: Gloomy and Cold 31 Degrees.
F3 WELCOME & DISCLAIMER YUUUUUUUUUP
WARM-O-RAMA:
20 SSH, 10 Tempo Merkins, 10 Mtn. Climbers, 10 Tempo Squats, 10 Toe Merkins, 10 LBAC Foreward, 10 Hallelujah, 10 Morrocan Nightclubs, 10 Chatt. Cherry Pickers, 10 LBAC Backwards

THA-THANG:

PAX Divided into 3 groups of 2. Pax then completed a chosen exercise off the provided table that corrresponded with a Snowman part, then One Pax ran to their paper and drew that part of the snowman, until Snowmen were complete.

MARY:
Snowmen took up all our time.
COUNT-OFF & NAME-O-RAMA
6 Frosty Pax
CIRCLE OF TRUST/BOM:
Reflecting to the story of Mary, and Joseph. Focusing on the fear they mustve had, when they were met by the angel to discuss the plan that God had for them. Sometimes, we think that God is supposed to take our fear away, when sometimes he could be using that fear to call you. Faith is like a bridge. Sometimes it can be windy when your walking across, but the reward on the other side is so worth it.
MOLESKIN:
TAPS for Feeny’s cousin in Law, Spielbergs Wife and all our DL, DR, and Boiz we aint seen in a while.
ANNOUNCEMENTS:
Project’s Christmas Party this Saturday in Oak Ridge

Gobbler Challenge

THE SCENE:

A beautiful, brisk, clear morning. Great day in the gloom

F3 WELCOME & DISCLAIMER

Yeppers!

WARM-O-RAMA:

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

THA-THANG:

Gobbler challenge modified to 45 minutes to fit into normal timeframe

45 minute AMRAP 

EXERCISES:

10 T-Merkins

20 Body weight squats

30 Rowers

40 Over Head Press

50 CMU Swings

60 Flutter kicks CMU overhead

70 CMU Rows

80 Lunges

90 Crunches

1 Mosey to sign and back

Scoring: Each completed exercise = 50 points

Example, PAX completes 2 full rounds, and gets through 50 CMU swings, score = 1250

Record your own score on your sheet, turn in to Skeletor.

MARY:
CMU carry to flag
COUNT-OFF & NAME-O-RAMA
Airborne, Angel Soft, Binks, Bobbitt, Feeny, Piston, Skeletor, Spielberg, Stetson, Super Soaker, Wingman
CIRCLE OF TRUST/BOM:

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬‬

Thankfulness is abnormal for the unbeliever, but normal for the believer. A heart void of God’s grace is incapable of consistently initiating gratitude, but a heart governed by grace can’t hold back a thankful expression. It erupts in public worship and praise to God. It naturally flows from joyful lips in private prayers. Like a small child ecstatic over the gift of a new doll or toy truck, so those who have received the gift of salvation are exuberant over their abundant life in Christ.

Indeed, grace is the gift of God that keeps on giving. Not only are we its recipient at conversion, but His grace continues to infuse our faith day by day, until that day we appear with Him. Yes, gratitude keeps our attitude focused on the Lord’s goodness. He is still good when others are bad. He is still good when we are sad. He is still good when we are mad. He is still good when we doubt. He is still good when we struggle. So, we remain thankful regardless of our situation.

There are obstacles to exercising God’s will of thanksgiving in all circumstances. A wounded heart can’t see beyond its own hurt and anger. There is no gratitude, only disappointment with God and people. Why would my Savior allow me to be hurt? The heart of Jesus hurts when we hurt. His Spirit enters into our pain with comfort and compassion. Our pain is not an excuse to pout, but to pour out our emotions to the Healer of our heart. Gratefulness is God’s antibiotic.

What can you turn over to Jesus for Him to handle? A relationship? A health issue? Pain in your past? Lay it down at the foot of the cross and allow God to do His work of grace. Maybe begin to journal the blessings of God. Thank Him for your joy in Jesus Christ. Thank Him for the air you breathe, the water you drink, and the food you eat. Thank Him for physical shelter from the elements and spiritual shelter from the enemy. God’s will for you is to be grateful. Your thanksgiving inspires others to be thankful!

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬

Daily devotion from Boyd Baileys “Week of Thanksgiving”

MOLESKIN:
Welcome FNG Supersoaker, Skeletor’s 2.0.
Super proud of these PAX. Thanksgiving is our way of life. I am thankful for the men that F3 has brought into my life.
ANNOUNCEMENTS:
Upcoming Christmas parade, meet at Rampart at 5:30-6:00 on 11/28 to prepare the float.

F3 Christmas party at butterknifes home

Go30 reboot coming up on 12/1

There was more, can’t remember.

Saturday Clffhanger

THE SCENE: Wet but tolerable 57 Degrees
F3 WELCOME & DISCLAIMER Yuuuuuuuuuuuup
WARM-O-RAMA:
15 SSH

10 Tempo Merkins

10 Mountain Climbers

10 Tempo Squats

10 Windmills

10 LBAC foreward 10 Backward

10 Grady Corn

10 Chattanooga Cherry Pickers

5 Knoxville Cherry  Pickers

THA-THANG:
Begin with Mosey to the playground. PAX Split in teams of 3. 1 PAX hold pull up position or bat hang, while PAX 2 runs a lap around the parking lot while PAX 3 screams words of encouragement and recovers. Rinse and Repeat until everyone gets a chance. Mosey to stadium seats.

A.L.A.R.M. Workout

Round 1

  • 50-Incline Merkins
  • 50 Box Jumps or step ups
  • 150 Starfish Crunches
  • Bear Crawl to the pavillion
  • 200 Mtn. Climbers

ROUND 2

  • 50 Dips
  • 100 Squats
  • 75 Pickle Pointers-75 Pickle Pounders

COUNT-OFF & NAME-O-RAMA
6 HIM’s in the early morning light!!!
CIRCLE OF TRUST/BOM:
Thinking back to Paul in the book of Philippians. Being imprisoned facing possible death, he was so thankful for his brethren in Phillipi that he writes a letter of joy to them. So as we get closer to the hectic holidays, remember to take inventory of all the people in your life and let them know how thankful you are for them.
MOLESKIN:
Wingmans Daughter with unknown illness, Spielberg’s parents traveling, Route 44, his M and upcoming birth of 2.0!! DL and DR members.
ANNOUNCEMENTS:
GO30 still going strong, don’t hesitate to join!!!!! Messsage wingman to get involved.

Need candy for Christmas parade. Parade is on Nov. 28th at 7:00 P.M. theme is HO HO Hoedown Christmas so be thinking of ideas.

Hardship Hill Signups are open so get your team and get ready!! Details to come on building obstacles and such.

 

Ladder B.L.I.M.P.S.

THE SCENE: Easy breezy and 45 degreezy with the delicate aroma of Pepé Le Pew in the air. Ample et gras, d’arômes secondaires, bonne persistance en finale.

F3 WELCOME & DISCLAIMER: CHECK!

WARM-O-RAMA:

  • SSHx15
  • Knox Pickers x10
  • Willie Mays Hayes x10
  • Tempo Squats x10
  • Tempo Merks x5 (uh oh)
  • LBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10
  • Chatty Pickers x10
  • SSH x10

Mosey to the platform above the stadium.

THA-THANG:
PAX performed merkins to Moby’s “Flower”. Hold low plank at the bottom of a merkin. On “Bring Sally up”, pax move to top of merkin. On “Bring Sallly down”, pax move back to bottom of merkin. When out of merkins, change to squats with same concept. When “Ole miss booth is dead and gone” pax move back to merkins from wherever they were. All pax were ready to “put sally down” by the end. (Tip of the cap to Borg for the idea. Airborne was impressed the song’s broad lyrical array.)

Mosey to track.

6 cones set approx 15 yards apart down the straightaway of the track. YHC forgot the sixth cone so we used the light pole.

  • B – burpees 10x
  • L – lunges 20x (2 count)
  • I – imperial walkers 30x (2 count)
  • M – merkins 40x (2 count) …just kidding
  • P – plank jacks 50x 
  • S – squats 60x

Round 1 – straight through
Mosey a victory lap
Round 2 – ladder (BL…BLI…BLIM…BLIMP…BLIMPS)

RTB

MARY:
No time for Mary.

CIRCLE OF TRUST/BOM:

Colossians 3:1-10

Since, then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. Set your minds on things above, not on earthly things. For you died, and your life is now hidden with Christ in God. When Christ, who is your life, appears, then you also will appear with him in glory.
Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips. Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.

We’re called to live into our new identity in Christ. The problem? How? Yes, with the Spirit’s help. Also by developing discipline. Self-control if a fruit of the Spirit

James Clear, in his book Atomic Habits says, “You do not rise to the level of your goals. You fall to the level of your systems.” If you’re having a hard time changing a habit, it’s might not be just you. It might be that your environment and life aren’t set up for this change.

Behavior = M+A+P

Motivation is your desire to do the behavior. Ability is your capacity to do the behavior. Prompt is your cue to do the behavior. To add a habit – make sure you get motivation, ability, and a prompt to line it up. To take a habit out – remove one or several.

How do you get Motivation, Ability, and Prompt?

  1. Celebrate or reward – flex in the mirror, air punch, “you da man”
  2. Set the bar low – 2 push-ups…might as well do more while you’re hear
  3. Have a Cue – set alarm, link to something (coffee, peeing)

YHC has had a struggle with food lately. If YHC does not get it under control, YHC will get sick. Go30 is an opportunity for our AO to help each other check in on habits we want to start or stop. This is a daily check in by 10am the next morning on how you did. The logic is that if we can see how other PAX are doing, we will be motivated to keep it going. As Skeletor said, “You can modify but… we’ll be watching.” 🙂 YHC would like to challenge any PAX interested in joining, not only to help yourselves but to help YHC.

MOLESKIN:
Welcome FNG-Spielberg! RESPECT!
Airborne, thanks for generously sharing your bean burritos with us this morning! Muey sabrosa, mi amigo!
Wisdom from Airborne, “The best way to get rid of a skunk is to pet it.” Then that HIM then ran out in front.
TAPS for Olive Oyl and Foghorn!

ANNOUNCEMENTS:
Brolympics! Nov 5 @0645! Git. Signed. Up. (Bobbitt, Wingman, and Skeletor are going!)
Christmas Parade is on. Details forthcoming!
Wingman will be posting info for Go30. Give us an HC if you’re in!