Rocket – Page 52 – F3 Knoxville

I like to crawl.

July 29, 2019 FastandEasy

THE SCENE: Beautiful!!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats

Moroccan night club

manly arm rotations up and down

tempo merkins

SSH

Man-Makers
THA-THANG:
Partner up!!

Sets of 100 merkins collective count

bear crawl

100 arm taps

bear crawl

100 Catalina wine mixers

bear crawl

100 squats

beae crawl

100 lunges

bear crawl

mosey to the sophomore

bear crawl to the top, 10 flutter kicks

cralw bear down, 10 hello dollys

mosey back to the large lot

go bakerds’ through the routine oyo sets of 20

MARY

5 Apollo creeds each arm

leg drops ( no idea exercon )

COUNT-OFF & NAME-O-RAMA

17 HIMS!!!

CIRCLE OF TRUST/BOM:
Never take a moment of life for granted

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

THE SCENE: only 76 degrees but felt like 90. Sticky as all get out.
WARM-O-RAMA:
SSH, Merkins, Lunges, Freddy Murcuries, Side Lunges, American Hammers, Burpees
THA-THANG: The Guardrail Shuffle

25 Minute AMRAP of this loop.

Start at guard rail. Do 10 Derkins (feet on the guard rail). In between each Derkin (decline merkin) do one side crawl (shuffle) to the right while keeping your feet on the guard rail. So you remain declined for the whole set of 10 Derkins. Then stop your Derkins and get up and do 10 burpees. Then go back to the guard rail and do 10 more shuffling Derkins followed by 10 more burpees. Finish the set with 5 Sh-Derkins and 5 burpees.

Then do 25 (single count) Lunges, moving towards the corner stop light (entrance to JUCO). After Lunges, mosey to stop light.

At the stop light do a backwards bear crawl down the street (~35 yards) to the mid way light pole. Then turn around and do a fowards bear crawl to the next stop light which is almost to the parking lot entrance.

Finish up the loop by sprinting (100%) from the parking lot entrance to the beginning of the guard rail where we started. Mark your lap (reps) down on chalk. ~6 minute rounds.

We almost completed three rounds but wanted to leave a little time for a little Burpee Machine Mary.

MARY:
5 minutes of an enlarged “Burpee Machine” . 5 stations of a continuous de-constructed burpee. 1) Plank 2) Merkin 3) Frogs (knees to elbows — forgot this station) 4) Squats 5) Squat Jumps 6) SSH

CIRCLE OF TRUST/BOM:
Continuing the Parenthood weekly theme – God is our perfect father. He is loving and gracious to you fathers. He is the perfect example of 1 Corinthians 13. Seek him and lean on him during your times of fathering your own children. Little by little (as a father does) he will grow you, give you more, challenge you more. Ask from him, and he hears and gives . He does not give stones or snakes , but instead gives good gifts that fulfill and sustain us.

Matthew 7:7

⁷“^[c]Ask, and it will be given to you; ^[d]seek, and you will find; ^[e]knock, and it will be opened to you. ⁸For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened. ⁹Or what man is there among you ^[f]who, when his son asks for a loaf, ^[g]will give him a stone? ¹⁰Or ^[h]if he asks for a fish, he will not give him a snake, will he? ¹¹If you then, being evil, know how to give good gifts to your children, how much more will your Father who is in heaven give what is good to those who ask Him!

Referenced a long time favorite pastor of mine and his series “A Perfect Father” (Louie Giglio) https://passioncitychurch.com/gathering/a-perfect-father/

MOLESKIN:
Pray for Mandoline’s buddy who is / has gone through a 5 heart bypass surgury. And our wives who are feeling stressed during job transitions.

ANNOUNCEMENTS:
Cheer on Fast-N-Easy as his Brickyard competes in a 7 minute Burp-off tomorrow. I think this months challenge is burpee totals. So stay tuned for an up and coming “utterly stupid” (CSOP??) & “seabiscut” combo thing-a-magiggy I’ve dreamed up to add some excitement to just doing regular burpees.

Setting Records

July 9, 2019 Erector

THE SCENE: Muggy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain Climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 Tempo Squats, 10 Windmill

THA-THANG:
Mosey to JUCOmanjaro. We are going for a personal Q record today: 3 times up the mountain! There are 4 pain stations beginning at the bottom along the way up the climb. At each station, there are three exercises. One exercise will be performed each time up the climb. Do your best to run between each station.

15 burpees, 15 Peter Parkers w/ merkin, 15 Mountain Climbers IC
20 Merkins, 20 Diamond merkins, 20 Carolina dry docks
30 Squats, 30 Lunges (total), 30 Jump squats
15 Flutter kicks IC, 15 Freddie Mercury IC, 15 side crunches each side

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
13 today at JUCO
CIRCLE OF TRUST/BOM:
One of the most difficult things to do is parent. It is a big responsibility and I struggle every day. I am reminded of Proverbs 22:6 – “Train a child up in the way he should go, and even when he is old he will not depart from it.” To be honest, I am scared that I am not training my children the way I should and I am fearful of where they will be one day because of the influence I had. I encourage you to share your experience with others and encourage them to lead by example and truly consider how our lives impact those watching us.

ANNOUNCEMENTS:
VQ on Friday: Commission!

Half a pyramid

June 17, 2019 Erector

THE SCENE: JUCO AO, humid and about 70 deg.

DISCLAIMER: administered
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill, 15 Moroccan night club

THA-THANG:
Mosey through to the coupon pile by the maintenance building. Grab a coupon and head to the end of the parking lot. Start with an exercise at the end of the parking lot facing the hill, do an exercise at the base of the hill, and one at the top. Increasing reps along the way.

10 burpees
10 Freddie Mercury IC
10 Lunges each leg
Mosey back to start
20 Peter Parkers with merkin
20 flutter kicks IC
20 jump squats
Mosey back to start
30 tricep extensions
30 plank Jack’s
30 squats
Mosey back to start
40 curls
40 hello Dollys
40 iron Mike’s
Mosey back to start
50 merkins
50 LBCs
50 squats

MARY:
Imperial Walker (thanks Spotter), 5 burpees OYO, 10 merkins IC
COUNT-OFF & NAME-O-RAMA
15 present today
CIRCLE OF TRUST/BOM:
Matthew 5:43-48 – love your enemies as well as neighbors. God doesn’t play favorites like we as humans tend to do sometimes. Strive to be “perfect” like God and treat even our enemies with love and we might just win them over to follow the Lord.
MOLESKIN:
This workout was meant to be a pyramid, but due to YHC’s forgetfulness, no one had a chance. YHC meant to have a nice large-print page with all the exercises written down so that everyone could move at their own pace. Instead, we were limited to a cell phone.
ANNOUNCEMENTS:

None today.

Rocky Balboa moment at the Project

June 12, 2019 Erector

THE SCENE: A little cooler. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the AO’s biggest hill (i.e. K2/5 hill, The Ridge, etc…it goes by many names at this point). Perform a pyramid with merkins at the bottom and squats at the top: 10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school. We got the whole body covered at the track. We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school (definitely feeling some Rocky Balboa at the top!).

10 diamond merkins
20 narrow squats
15, 4-ct Freddie Mercury

We moseyed back to the flag and got a little Mary in.
MARY:
15 Heels to Heaven, 20 American Hammer, and 15 Hello Dolly
COUNT-OFF & NAME-O-RAMA
5 HIMs!
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 – “Enter through the narrow gate; for the gate is wide and the way is broad that leads to destruction, and there are many who enter through it. For the gate is small and the way is narrow that leads to life, and there are few who find it.”

We can be “all-in” with our faith, but if we have errors in our convictions, we can be one of the many mentioned above. Paul, before he met Christ on the road to Damascus, was zealous for the Lord. However, he was persecuting Christians! Jesus corrected Paul and he became one of the biggest influencers for the Church. Consider the things you hear about God and the Bible and study them to make sure they are true. Always seek the truth!

ANNOUNCEMENTS:
Planning in the works for upcoming CSAUPs. Look for announcements about 2nd F lunches in Oak Ridge!