Rocket – Page 20 – F3 Knoxville

Smooth as Butter

January 28, 2022 Spotter

THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:

Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.

Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.

Perform the “Killer B’s” (modified to be much easier):

Broad Jump to the next parking line.
5 Burpies
10 Bonnie Blairs
15 BBS
Repeat x 3
Bernie back to the start

Performed three rounds of the above.

Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”

Grab a CMU and perform the following:

5 CMU Man Makers
10 CMU OHP
15 CMU Swings
20 CMU Squats
25 CMU Derkins
Run up the stairs and slap the sports center

Repeat x3

Mosey back towards the flag

MARY:
15x Imperial Walkers

COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:

Live third.

As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.

Philippians 2: 1-11

2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, ²complete my joy by being of the same mind, having the same love, being in full accord and of one mind. ³Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. ⁴Let each of you look not only to his own interests, but also to the interests of others. ⁵Have this mind among yourselves, which is yours in Christ Jesus,^[a] ⁶who, though he was in the form of God, did not count equality with God a thing to be grasped,^[b] ⁷but emptied himself, by taking the form of a servant,^[c] being born in the likeness of men. ⁸And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. ⁹Therefore God has highly exalted him and bestowed on him the name that is above every name, ¹⁰so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, ¹¹and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sins Build Upon Each Other

January 27, 2022 Biohack

THE SCENE: Cold and clear. 25F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator
Seal squats
Cherry picker
Overhead clap
Mosey to the recruiting center

THA-THANG:

Sins build upon each other 2 Samuel 11

Lazy – 1 blockees
1. verse 1 In the spring of the year, the time when kings go out to battle, David sent Joab, and his servants with him, and all Israel. And they ravaged the Ammonites and besieged Rabbah. But David remained at Jerusalem.
2. Carry block across parking lot – 20 curls
Lust – 2 blockees
1. verse 2 It happened, late one afternoon, when David arose from his couch and was walking on the roof of the king’s house, that he saw from the roof a woman bathing; and the woman was very beautiful. 3 And David sent and inquired about the woman. And one said, “Is not this Bathsheba, the daughter of Eliam, the wife of Uriah the Hittite?”
2. Carry block across parking lot – 20 kettle bell swings, 10 curls
Adultery – 3 blockees
1. verse 4 So David sent messengers and took her, and she came to him, and he lay with her. (Now she had been purifying herself from her uncleanness.) Then she returned to her house. 5 And the woman conceived, and she sent and told David, “I am pregnant.”
2. Carry block across parking lot – 20 tricep extensions, 10 kettle bell, 10 curls
Lies – 4 blockees
1. verse 6 So David sent word to Joab, “Send me Uriah the Hittite.” And Joab sent Uriah to David. 7 When Uriah came to him, David asked how Joab was doing and how the people were doing and how the war was going. 8 Then David said to Uriah, “Go down to your house and wash your feet.” And Uriah went out of the king’s house, and there followed him a present from the king.
2. Carry block across parking lot – 20 squats, 10 tricep extensions, 10 kettle bell, 10 curls
Jealousy – 5 blockees
1. verse 9 But Uriah slept at the door of the king’s house with all the servants of his lord, and did not go down to his house. 10 When they told David, “Uriah did not go down to his house,” David said to Uriah, “Have you not come from a journey? Why did you not go down to your house?” 11 Uriah said to David, “The ark and Israel and Judah dwell in booths, and my lord Joab and the servants of my lord are camping in the open field. Shall I then go to my house, to eat and to drink and to lie with my wife? As you live, and as your soul lives, I will not do this thing.”
2. Carry block across parking lot – 20 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls
Conspiracy – 6 blockees
1. verse 12 Then David said to Uriah, “Remain here today also, and tomorrow I will send you back.” So Uriah remained in Jerusalem that day and the next. 13 And David invited him, and he ate in his presence and drank, so that he made him drunk. And in the evening he went out to lie on his couch with the servants of his lord, but he did not go down to his house.
2. Carry block across parking lot – 20 heave hammers (2 count), 10 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls
Brief intermission to do 5 pull ups each
Murder – 7 blockees
1. verse 14 In the morning David wrote a letter to Joab and sent it by the hand of Uriah. 15 In the letter he wrote, “Set Uriah in the forefront of the hardest fighting, and then draw back from him, that he may be struck down, and die.”
2. Carry block across parking lot – 20 thrusters, 10 heavy hammers, 10 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls

MARY:

Mosey to the pool wall for 7 wall ups
Mosey to the parallel bars for 17 inverted rows
Mosey to the Friendship bell for 17 dips
Return to base
Sprint the parking lot
Mathlete led us through Kickflips weekly challenge of pushups and planks (pull ups already completed; see above)

CIRCLE OF TRUST/BOM:

Sins build upon each other. Nathan came to confront David and deliver God’s judgement.
We spoke about how nobody around David confronted him earlier in his path and how hubris is a fatal trap of leadership.
Accountability and true friends are needed for leaders.

ANNOUNCEMENTS:
Juco change of AOQ tomorrow. Family workout on Feb 5th.

Momento Mori and hill sprints

January 25, 2022 Crotch Rocket

THE SCENE: Beautiful dark 30s morning
F3 WELCOME & DISCLAIMER: done as recommended
WARM-O-RAMA:

Imperial squakers (IC)
plank to toe touches (IC)
upward and downward dog
SSH (IC)

THA-THANG:

Mosey to play ground to complete Kickflip challenge:

40 merkins, 4 pull-up, 40 seconds Plank

Mosey to Peace Bell – 20 dips

Mosey to K25 Hill

there are 5 stations.

Station1: is always 5 burpees (always to station 2 after – skip hill)

Station 2: 10 reps of, 1) Archers, 2) Iron Mikes, 3) Dry Docks, 4) leg lifts (10 seconds)

(Hill sprint after each set then station 3)

Station 3: 15 reps of, 1) diamond, 2) Air jumps, 3) seal claps, 4) Freddie Mercury (4 ct)

(Bear crawl to station 4)

Station 4: 20 reps of, 1) wide merkins, 2) lunges 10 each, 3) dry docks, 4) Star fish

(Hill sprint after each set then station 5)

Station 5: 25 reps of, 1) merkin, 2) air squats, 3) over head claps, big boys

(Mosey along road back to Station 1 – burpees)

Mosey to Peace Bell – 20 dips

Mosey to dip bar and 40 reverse rows

MARY:

LBC, flutter kicks, leg lift for 35 seconds.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the big reveal – Momento Mori and its extension from ancient philosophy to christianity. delivered Momento Mori sheet to each person.

MOLESKIN:

ANNOUNCEMENTS:
mentioned family Saturday workout in two weeks.

Failing the Test

January 20, 2022 Mathlete

THE SCENE: Drippy, cool 30s. Perfect morning for the back porch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Moroccan nightclubs, Overhead claps, Tempo squats, Tempo merkins
THA-THANG:
Grabbed a block and headed around to the back porch of the senior center for some Dora, Dora, Dora!

300 curls, 300 squats, 5 burpees
Mosey on over to the playground to get in some pull ups for the day
200 OHP, 150 CMU swings, 5 burpees
Gather the 6 in plank, then do 30 seconds more
100 rows (each side), then Heavy Freddies until time
Baby Mucho Chesto – 10 Merkins, 10 Wide Merkins, 10 Diamond Merkins, 10 Stagger Merkins (each side)

MARY:
About 60 seconds in Al Gore just to finish out.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Corinthians 10:13 – No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.

This is a challenging passage because it says outright that every time I have succumbed to temptation, it is my fault. I have never been so overwhelmed that I could not resist, though I have often believed otherwise.

Temptation and testing are ideas often used together in the bible. When I think about a test, I naturally default to the kind of testing used in school. Its purpose is simply to determine if I have the knowledge I am supposed to, and the results will inevitably be either a gold star for achievement or a black dot demerit. However, this is not the model that the biblical authors had in mind.

The word for test often used by the bible’s authors is connected with the process used to test gold, and this analogy is also often employed. The key difference here is that when gold is placed in the crucible and tested, it is not intended to leave the gold unchanged. While the process does reveal the amount of impurity, that very same process of testing gold also purifies it. This is vital to understanding the way God tests us.

God’s tests are not disinterested measurements intended to inform his judgements about us. Rather the test is the very process by which God intends to purify us. Through repeated testing, He can strip away the impurities that reside within our hearts, preparing us to one day endure his presence. For though Christ has won the victory over death and opened the way for us to access the presence of the Father, His presence is dangerous to the impure and unholy. Christ has justified us, but still we must be sanctified that we might enter into new creation and reside in the very presence of the Father, free from all fear and knowing only his boundless Love.
MOLESKIN:
Great to see Guardrail out to spend some quality time out back. This was a fall back plan for the weather, so another day I will have to reveal my planned Dora the Explora Q…
ANNOUNCEMENTS:
Weekly challenge is up to 30 pushups, 3 pull ups, and 30 second plank – this Q met standard for today. Check in on Slack to mark your progress. While you are there, read about Lizards, Bullfrogs, and Leeches.

Family Q is coming up February 5th.

Maturity

January 18, 2022 Erector

THE SCENE: mid 20s and clear at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats 15 Moroccan night club
THA-THANG:

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise until all exercises are performed. Start dropping the first exercise each round beginning on round 5 and continue to descend each round.

20 Merkins
20 squats
20 burpees
20 Freddie Mercury (4-ct)

Mosey to the playground for a few pullups and then head back to the flag.

MARY:
Variations of planks.
COUNT-OFF & NAME-O-RAMA
8 PAX today.
CIRCLE OF TRUST/BOM:
The message for today is about maturity. Burpees are not for the physically immature. A couch potato can’t just bust out 20 burpees without some work. The Bible has a message on spiritual maturity. Heb. 5:12-6:2

¹²For though by this time you ought to be teachers, you have need again for someone to teach you the elementary principles of the oracles of God, and you have come to need milk and not solid food. ¹³For everyone who partakes only of milk is not accustomed to the word of righteousness, for he is an infant. ¹⁴But solid food is for the mature, who because of practice have their senses trained to discern good and evil. ^6:1Therefore leaving the elementary teaching about the Christ, let us press on to maturity, not laying again a foundation of repentance from dead works and of faith toward God, ²of instruction about washings and laying on of hands, and the resurrection of the dead and eternal judgment.

I believe that everyone would agree that a parent trying to sustain their children with milk only would be detrimental to their health. They need more nutrition to continue to grow and mature. The Bible uses this analogy to stress the importance of spiritual maturity. If we try to continue to live on the immature “milk” of the Word only, we are putting ourselves in a susceptible position of spiritual malnourishment. If we are spiritually malnourished, we are more susceptible to falling away as the author of Hebrews states in verses 4-6.

It seems to be pretty easy to become spiritually lazy. Do we just show-up on Sunday and check that box? Is that all of our spiritual “work” for God? Or do we seek opportunities to serve Him by serving those around us? Do we just sit back and listen during worship or do we participate? Are we seeking to help lead in worship to God? Hopefully, this is thought provoking. I encourage everyone to assess their spiritual maturity and see how we can do better.
MOLESKIN:
It was nice to keep our feet mostly dry due to the melted snow on the paths and YHCs choice of route.
ANNOUNCEMENTS:
Spread the word about F3 to your friends and colleagues!