Rocket – Page 5 – F3 Knoxville

The Great Siege of 1565

May 23, 2023 Biohack

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator
Tempo squats
Tempo merkins
Cherry pickers
Run to the track
Run 3/4 lap w/ high knees, butt kicks, and karaoke

THA-THANG:

Our theme is assaulting a fort.

100m + 50 merkins to assault the front gate.
Mosey 100m
The frontal assault failed. 200m sprint to retreat and 50 big boys to reinvigorate your manhood.
Mosey 300m to find another assault position.
Sprint 300m to assault the wall again. Circle back for the 6.
Ouch! We got shot in the leg. 50m lunges
Mosey 150m to the field hospital.
We got patched up, but now we have to carry a dispatch to an allied commander. Sprint 400m
We made it inside the fort now! Run up and down the steps of the grandstands.
Mosey back to the flag. Small detour to see the tennis courts and do some dips.

MARY:
Ocho: LBCs – Papa Lock: Grady Corns

CIRCLE OF TRUST/BOM:

The year is 1565 and the Ottoman Empire dominates the middle east, attacks ships in the Mediterranean, and makes slaves of their captives. An ancient order of knights that dates back 500 years will break the back of this force of evil and save Europe from a Muslim invasion.

The Knights of the order of Saint John, also known as the Knights Hospitaller, were a group of Christian European knights who originally ran a hospital in Jerusalem. Their 2nd leader organized a militia and this began their military operations. During the Crusades, they along with the Knights Templar (who you may have heard about from Nicholas Cage), became the 2 most formidable military orders in the Holy Land.

After the Muslims retook Jerusalem, the Knights Hospitaller took to island living. Moving to Cyprus, Rhodes, and eventually Malta. While on Malta, a small island in the Mediterranean west of Sicily, they launched naval raids on the Ottoman Empire and their vasal Barbary Pirates.

The Ottoman Empire decided the Knights Hospitaller needed to go to the hospital themselves and launched a huge siege on the Isle of Malta bringing 40,000 men. This was one of the largest armies assembled since antiquity. The Knights of the Order of Saint John had only 6,100 men to defend their home and the good people of Malta.

The Ottomans arrived on May 18, 1565 and took the interior of the island quickly. There were three strategic forts on the east coast of the island that the Knights defended valiantly along with the capital city. Despite many cannon bombardments from land and sea, and many assaults on the forts, the defenders held the island until September 7th – 4 months later when a relief force of 8,000 Spanish and Italian troops arrived.

These fresh troops made quick work of the demoralized Ottomans forcing them to retreat from the island by September 13th having lost between 25-35,000 men. The Knights Hospitaller lost 2,000.

This example had a major impact, bringing together the kings of Europe in an alliance against the previously seemingly invincible Ottomans; the result was the vast union of forces against the Ottomans at the Battle of Lepanto six years later. Who will you inspire with your bravery and resolve?

ANNOUNCEMENTS:
Hardship Hill is on Monday, May 29. Register or sign up to volunteer. Rampart Flag handoff on Saturday.

Passing The JUCO Flag

May 19, 2023 Butter Knife

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Gentlemen I’ve had a good run ????‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lords of the Rings

May 16, 2023 Papa Lock

THE SCENE: 66 degrees and a calm and beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Imperial Squawkers, Tempo Merkins, Bird Dogs, Knoxville Cherry-Pickers, Moroccan Night Clubs, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group. Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

Karate Jacks (4 count)
1 hash = 20 KJ’s
40 hash marks required
Rings Pull-ups
2 Inverted Rows : 1 PU
1 hash = 5 PU*, 10 IR
40 hash marks required
Running Laps
1 hash = 1 lap**
30 hash marks required
Imperial Squawkers (4 count)
1.5 squats : 1 IS
1 hash = 20 IS, 30 squats
40 hash marks required
Bird Dogs (4 count)
1 Big Boy : 1 BD
3 LBC : 1 BD
1 hash = 20 BD, 20 BB, 60 LBC
40 hash marks required
Derkins
1 merkins : 1 Dk
3 incline merkins : 1 Dk
1 hash = 15 Dk, 30 Mk, 45 IM
40 hash marks required

* A rather heavy towing chain was present. Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present. Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare. Outstanding effort, HIMs!

Mosey back to the flag.

MARY:
Shoulder burn to finish out the day! Grady Corns into Moroccan Night Clubs into Little Baby Arm Circles (both ways) – high reps with no breaks in between!.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“For it is by grace you have been saved, through faith – and this is not from yourselves, it is the gift of God – not by works, so that no one can boast.” (Ephesians 2:8-9, NIV)

Four Approaches to Salvation. What saves us? How is salvation accomplished? Some people believe that you are saved by subtraction. You just need to stop doing certain bad things and you will be right with God. Others believe that you are saved by service. If you just do enough good things, go to church, be nice, get baptized, and give enough, you will qualify for salvation. Still others believe in salvation by comparison. In comparison to really bad people, they are justified before God. None of those options work. None of those will make you “righteous” or right with God. You can’t earn it, and you’ll never deserve it. We are saved by grace – God’s grace! Salvation has nothing to do with what we can do. It’s all about what Jesus has already done!

MOLESKIN:
A record turnout for me and a huge welcome to Rocket’s father and triple respect: “Keating”! We hope to see you come out again soon!
ANNOUNCEMENTS:
Hardship Hill is almost here! Flag handoff this Friday at Rampart.

Improv Rain Murph Prep

May 12, 2023 Mathlete

THE SCENE: Raging storm at the beginning, tapering into drippy wet, 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivator, TN Rocking Chairs, Tempo Merkins, Grady Corn, Newton’s cradle
THA-THANG:
Sometimes

Mosey to the back porch and do 3 sets of modified Murph reps
- 15 pole rows
- 10 merkins
- 15 squats
Then 2 sets of another pair, followed by 2 sets of Murph reps then a lap around the building
- 10 Iron Mikes and 10 BttW shoulder taps
- 10 Hand Release Merkins and 10 Flutter-Dollys
- 10 Derkins and 10 Box cutters
By this point, rain had pretty much cleared, so we moseyd to the pool wall
- 2 sets of 10 Wall-ups and 10 Bobby Hurleys
Mosey to playground and do 1 true Murph rep set including pull ups
RTF

MARY:
I think we did some…
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“The Big Lie in the church today is that you are nothing more than ‘a sinner saved by grace’. – John Eldredge

C.S. Lewis cautions us against the words “just” or “merely”, because they serve to exclude other possibility. To be ‘just’ saved by grace is to remain a helpless infant. You are purposed to be much more. Humanity was created in the image of God so that we would become rulers of creation. To be saved is to gain access to the energizing Spirit of the Creator of heaven and earth, but it does you no good if you don’t choose to draw from it. And the Lord delights when you rely on Him for your power.

If I fail to use my chance to grow strong from the Source, I am the least of those who suffer because of it. There is no one to fill your place in the battle line. Every man who chooses comfort or apathy or fear is a gap in the bulwark. Will the enemy win because of my lack? We are certain the answer is a resounding “NO”. But the Lord does not coddle us with irresponsibility. He respects our agency by allowing real consequences. So be assured that your choice will be respected, and all that comes with it.
MOLESKIN:
Not a huge divergence from my original plan, but definitely a little tricky to adapt to the weather, which totally surprised me.
ANNOUNCEMENTS:
Hardship Hill, Dragon Boat, Flag handoff at Juco May 19th, Rampart May 27th.

We aren’t animal

April 15, 2023 Skewer

THE SCENE: clear and chilly
F3 WELCOME & DISCLAIMERWas given.

WARM-O-RAMA:
Little Baby arm circle forward and back

Tempo merkins

Downward dog, upward dog,

Zebra butt kicks, awkward turtles

THA-THANG:
Mosey to the bricks for 6 rounds of gorilla complex

8 curls
8 pull ups
8 OHD pree
8 triceps extensions
8 merkins

The we did 10 rounds of yoke walk. Picking up a heavy log and Pax pair up to carry it.

MARY:
Two rounds of 10 reps of zebra butt kicks and awkward turtles.

Then two rounds of duck jousting

Duck walking and trying to knock another PAX, down.

then a 1 minute of Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.” So God created man in his own image, in the image of God he created him; male and female he created them. And God blessed them. And God said to them, “Be fruitful and multiply and fill the earth and subdue it, and have dominion over the fish of the sea and over the birds of the heavens and over every living thing that moves on the earth.”

Genesis 1:26‭-‬28

MOLESKIN:

God in his sovereignty, tells us 4 times that we are made in his image and in today’s day were identity is being challenged we need to remember to look to God, and accept his gift of love through salvation and remember he came to earth in the form of man to so we could have fellowship again .

Below is something that was apart of my morning devotion.

ANNOUNCEMENTS:
Hardship hill is coming on memorial day