Rocket – F3 Knoxville

5 years after Erector

June 24, 2025 BackBlasts

AO: the-project
Q: Mathlete
PAX: KickFlip, Rocket, Snaggletooth (Elijah Tafao), TombRaider, Baby Face, Erector, Tom Tom, Mooch, Lt. Dan, Mathlete, flyball
FNGs: None
COUNT: 11
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats

THE THANG:
Mosey to the stairs behind the theater. Perform 3 rounds of the following exercises at the bottom and then run to the top of the stairs after each exercise.

25 merkins, up and down the stairs, repeat x 3
25 squats, same as above
25 heels to Heaven, same as above
10 burpee bonus single round (repeat til everyone gets there)

Mosey to the amphitheater. 3 sets of 15 box jumps and 15 dive bombers.

We had to add one more thing because of the beasts crushing the workout this morning. Bear crawl up the hill and do 10 burpees and mosey back down.
MARY:
Low plank to finish the minute.
ANNOUNCEMENTS:
Starfish convergence on July 12th, 6 am right here at The Project!
COT:
Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus.
Philippians 4:6‭-‬7 NASB

Scripture speaks several times about not being anxious. This is because anxiety comes out of the empty space between our lived trust in God and the trust that he deserves. When I feel anxious about my wife and her imminent labor and delivery, even though that is normal and expected, it is revealing a gap in my trust. My confidence in God’s good and Providence is incomplete, and I have taken upon myself the burden of filling the gap, covering for God. So I remind myself, and also you today, that we shouldn’t take on so much. It’s not for us to carry. Though we may well face pain and loss, he can and will make it right in the end.

[mountainbiking] Great Ride at haw

September 23, 2024 BackBlasts

AO: mountainbiking
Q: GN’R
PAX: Hootie, Trolley ( Dan Shumaker ), Tank (Chris DeFranco), Rocket, none
FNGs: 1 none
COUNT: 5
the ride: great ride was only 4.28 miles but packed a punch with 853 feet of elevation. Did Washing Machine, K, and V.
the circle of trust: we talked about how God has good plans for your life. and even though that life sucks in the moment if you just let go and give it to God he will help you.
here’s a link to a song about this if yall want to listen to it:
https://www.youtube.com/watch?v=O-3lMrhm8HQ

I got to Run

July 30, 2024 BackBlasts

AO: the-project
Q: Erector
PAX: Biohack, Mathlete, Ocho, Rocket, Tom Tom, Icey Hot, landonladd54321, Erector, Nerf
FNGs: None
COUNT: 9
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the amphitheatre. Perform one exercise and take a lap around th creek. Repeat with the next exercise AMRAP.
-20 merkims, squats, Freddie Mercury (2-ct)
MARY:
Flutter kicks and plank
ANNOUNCEMENTS:
Dad camp
COT:
Our children are precious. Do they know how special they are to us? Do we tell them?
Psalms 127:3-5 NASB1995
[3] Behold, children are a gift of the Lord, The fruit of the womb is a reward. [4] Like arrows in the hand of a warrior, So are the children of one’s youth. [5] How blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.

Proverbs 22:6 NASB1995
[6] Train up a child in the way he should go, Even when he is old he will not depart from it.

Ephesians 6:4 NASB1995
[4] Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.
Don’t let angry outbursts be the thing that our children remember most about us.

Remembering the repetition

March 19, 2024 BackBlasts

AO: the-project
Q: Mathlete
PAX: Rocket, Papa Lock, Biohack, Tom Tom, Ocho, Flying Dutchman, slappy, Mathlete, Chowder
FNGs: None
COUNT: 9
WARMUP:
Running: high knees, butt kicks, carioke, side shuffle, Bernie
Tempo squats, Grady corn, cherry pickers, tempo merkins

THE THANG:
>From a deck deal 10 cards face down. Each time you flip one, do the exercise, then flip the next on top, do both, then next all three until all 10 are flipped. Then the chosen one has to recall (with Pax assistance) all ten in reverse order and execute each one as a group. If there are any mistakes, finish with 20 burpees.
First round, one rep of each to learn.
Second round, 5 reps of each
Third round, 7 reps of each and sprint across the field before flipping each card.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge April 5
GTE April 26ish
Hardship Hill May 27
COT:
Remembering doesn’t work like we want. We like the computer kind of memory where we just put it in, then we can get it back exactly the same whenever we like. But we remember some things and forget others. Why? Are there different ways to remember? How do I remember what is important?
Because we aren’t computers, we have developed methods of remembering. Though the words ritual, liturgy, and tradition aren’t much in vogue, they are a powerful means to remember well. A ritual provides repetition, ingraining that which you repeat. Liturgy acts out a story, activating many senses in an experience that sticks better than a fact. Tradition filters the multiplicity of that which might be remembered and holds dearly to that which ought to be remembered.
These things are on my mind as we approach Holy Week, in which Christians use these tools to relive and reinforce what we believe is the fundamental truth of the universe. But the approach applies across the spectrum of life, and you should use them to prioritize the things that fill your mind.

[mountainbiking] Tour De Haw

March 18, 2024 BackBlasts

AO: mountainbiking
Q: Abscess
PAX: Rocket, Abscess, Sambo
FNGs: None
COUNT: 3
WARMUP:Unload the bikes and discuss the route. Figure in the breezy cold temps.

THE THANG: Sambo lead us around a good mix of techy, rooty, swampy, uphill, downhill, lakeside and finished with some obstacles and jumps. Learned a few lines along the way!

MARY: Dirt Lab

ANNOUNCEMENTS:

COT:Mathew 25 God cares most about why you give than what you give. Giving is a constant state of mind. When you give to those in need you are giving to the Lord.
Keep Sambo’s daughter in your prayers.