Rocket – Page 53 – F3 Knoxville

Viva Las Vegas!

May 28, 2019 Kick-Flip

THE SCENE: 66°F, clear spring morning – couldn’t be nicer

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Cherry Pickers x8
SSH x15
Moroccan Nightclub x15
Freddy Mercury x11ish…until I screwed up the cadence

THA-THANG: Welcome to Vegas, Baby!

Start by Hitting the Bars!

Mosey to the playground

Complete 3 exercises, doing as many reps as possible – add all reps to 100

Pull-ups
Supine pull-up
Dips

…mosey to the amphitheater

Next-up, Team Poker

Two teams. One member from each team draws a playing card and lays it face up. The suit and value of the card dictates the exercise and reps as detailed below. Run to the cones at the top of the hill, perform exercise, run down and drop a poker chip in the pot. Repeat to exhaustion. Winning poker hand gets bonus 5 chips in the pot.

Numbered cards:
Reps = 10 + card value
Exercise is based on suit: Spades = BBS, Clubs = Burpees, Diamonds = Imperial Walkers 4-count, Hearts = American Hammers 4-count
(e.g. 2 diamonds = 12 reps imperial walkers.

Face cards:
Jack = box jumps x 10, no run, Queen = bear crawl up, run down, King = run up, crab walk down, Ace = derkins x 15, Joker = ring the bell (couple hundred yard sprint)

…mosey to the picnic tables for some Table Games

10 Wing Nuts 4-count
10 Derkins
Repeat

…mosey past the Bellagio. High knee down The Strip

MARY:
Flutter kicks x20 4-count
Carolina Dry Docks x20
Circle-O-Mary….squats…merkin pyramid…pickle pointers…

COUNT-OFF & NAME-O-RAMA
6 – Erector, Chaco, Archie, Rocket, Samaritan, KickFlip (QIC)

CIRCLE OF TRUST/BOM:
The flight back from Vegas is full of disappointed people who were hoping to get lucky and hit a life-changing jackpot.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 19:21 “Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails”

Men,
The good things in life are far too important to be left up to chance. Relationships – particularly with wives and kids, careers, lifestyle… these are things that you CANNOT leave to luck alone.
This week, prayerfully cast (or re-cast) a VISION for an area of your life that you’ve let slip into idleness (which we all do!). Work toward that VISION, rather than letting life happen to you.

My VISION is to be consistent in showing warmth and affection to my wife – where laziness and living by chance alone makes me hot-and-cold, which is confusing as heck to her.

Here’s a good resource to help you categorically cast vision in your life; https://www.life.church/chazown/
(“chazown” is Hebrew for “vision”)

MOLESKIN:
Virgin Q – thanks for not eating me alive, men!

Earn your burpees

May 24, 2019 Erector

THE SCENE: Humidity is here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 mountain climbers, 15 Moroccan Night Club, 15 Imperial Walker, and 10 Windmill all IC
THA-THANG:

Mosey to the Sophomore. Start with 10 reps of the first exercise at each corner and add an exercise each time you complete a circuit. Bernie Sanders up the hill and run between each other corner. At round 4, you will be doing 10 squats, merkins, thrusters, and burpees at each corner.

squats
merkins
thrusters
burpees

Mosey to coupon pile, take one, and continue to the grassy hill. Complete 15 squat, curl, press, and tricep extensions in one motion. Leaving coupon at the bottom, run to the top and do 5 8-count body builders. Replace coupons.

Mosey to the middle of campus and perform 5, 10-count Body Bag Builders (add mountain climbers to body builders after the plank jack and before the merkin).

MARY:
Not really any time but we did 2 PCMBs (Prison cell merkin burpees).

COUNT-OFF & NAME-O-RAMA
12 HIMs today earned their burpees!
CIRCLE OF TRUST/BOM:
James 4:1-8 – Guard against letting the source of our strife being our on selfish motives. Resist the Devil and he will flee from you and draw near to God and He will draw near to you.
ANNOUNCEMENTS:
Convergence at Asylum on Memorial Day at 5:30 and coffeteria to follow.

Jericho

May 22, 2019 Guano

THE SCENE: Mid to upper 60’s. You know, a little pre-summer Spring weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop x30 IC
Tempo Squat x10 IC
Cherry Picker x5 IC
Nancy Kerrigan x10 forward IC
- - - x10 backward IC
Mountain Goats x15 IC
Booyah! Merkin x10 OYO w/ partner
Moroccan Nightclub x50 (awwwyeah!) IC *It’s a whole other exercise after rep count 25*
Mucho Chesto
- Merkin x10 OYO
- Werkin x10 OYO
- Diamonds x10 OYO
- Staggered Left Merkin x10
- Staggered Right Merkin x10
- Mosey around parking lot, then repeat above set for a total of 100 merkins

THA-THANG:
Mosey from AO to the back right corner of Maple Street Biscuit building

Read Joshua 6:1-5

Walls of Jericho (7 exercises, 7 reps, 7 laps)

Squat Jumps x7 OYO
Freddy Mercury 4ct. x7 OYO
Star Jumps x7 OYO
Lunges x7 ea. leg OYO
London Bridge aka Dirty Hookup 4ct x7 OYO
Groiners x7 OYO
Carolina Dry Docks x7 OYO

After completing exercises hold Al Gore until 6 is up, then mosey around entire building as a group. That’s one lap. We did 7. After each lap, we placed a letter into the cut out to spell out J-E-R-I-C-H-O. When we finished all 7 laps, we let out a battle cry. Walls didn’t crumble, but we did forget to bring our trumpets, so…

Mosey back to AO.

MARY:

Gas Pump 4ct. x10 IC

Not-So Lazy Boys (Hold 15 sec middle, lean right & back to middle for 15 sec, lean left & back to middle for 15 more sec)

COUNT-OFF & NAME-O-RAMA
9 HIMs: Spotter, Judge Judy, Rocket, Cheatsheet, Trolley, 5K, Booster, Archie, Guano

CIRCLE OF TRUST/BOM:
Read Joshua 6:20

Remember that God is faithful no matter what. Sometimes our having faith in him doesn’t look like or appear that it makes a whole lot of sense. God told Joshua to run around a city and blow horns day after day. However, even when some things can be difficult or confusing, God is still in control and is faithful.

MOLESKIN:

Pray for Cheatsheet’s daughter Willow and Trolley’s wife Tony.

ANNOUNCEMENTS:

Upcoming joint workout at the Asylum for Memorial Day.

Under Construction

May 20, 2019 Booster

THE SCENE: a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Night Club (IC) X 10
Baby Arm Circles (forwards) & Michael Phelps (OYO)
Baby Arm Circles (backwards) & Michael Phelps (OYO)
Windmills (IC) X 10
5 burpees (OYO)
10 Tempo Squats (IC)
25 Side Straddle Hops
50 Calf Raises
Sprints
Mosey

THA-THANG:

Under Construction

AMRAP overhead press w/ CMU while partner does sprints; switch
AMRAP curls w/ CMU while partner does sprints; switch
AMRAP tricep extensions w/ CMU while partner does sprints; switch
AMRAP bentover rows w/ CMU while partner does sprints; switch
AMRAP squats while partner does sprints; switch
AMRAP big boy sit-ups while partner does sprints: switch
AMRAP burpees while partner does sprints; switch
Rinse and repeat for 30 minutes
Mosey

MARY:

Flutterkicks
Side Crunches (X each side)
Big Boy Sit-ups

COUNT-OFF & NAME-O-RAMA

Archie, Creamsicle, Erector, Guano, Gump, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Waxjob & Booster

CIRCLE OF TRUST/BOM:

Just like the parking lot at JUCO that will be under construction the next 18 months, we are under construction in our lives every day. Being under construction isn’t just the physical construction like me losing 40 pounds in the last couple of years. Our spiritual construction is critical to our development as a HIM. Some days, I do a decent jobs but most I do not. That’s why it’s so important in F3 to lead, support, encourage, listen, etc. each other.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own;you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. – Romans 12:1

So whether you eat or drink or whatever you do, do it all for the glory of God. – 1 Corinthians 10:31

…but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. – Isaiah 40:31

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4:8

I can do all this through him who gives me strength. – Philippians 4:13

ANNOUNCEMENTS:

Hardship Hill is coming up this weekend
Sign up to Q
We will probably have a convergence at the Asylum on Monday, May 27th for Memorial Day

A little hardship on a hill

May 17, 2019 Spotter

THE SCENE: 64* and muggy. No rain, but it felt like it had by the end of the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Cherry Pickers, 15 Rockettes, 30 SSH, 10 Tempo Merkins, 10 Tempo Squats
THA-THANG:
Mosey to the courtyard for a nice chest complex:

Find a spot on the brick wall and perform:

20 Box Jumps
20 Diamond Merkins
20 Box Jumps
20 Werkins
20 Box Jumps
20 Merkins

Mosey to the CMU pile behind the maintenance shed and partner up. Each team grabs one CMU and heads over the Stadium Hill. One partner runs up the hill and performs one burpee before coming back down and taking over for their partner performing:

100 CMU Overhead Press
150 CMU Curls
200 CMU Squats
250 CMU Flutter Kicks

Head back to the shovel flag for some Mary.

MARY:
20 Imperial Walkers, 15 Merkins, 20 SSH, 15 Hills to Heaven, 20 Freddie Mercury
COUNT-OFF & NAME-O-RAMA
9 HIMs made it out to JUCO to kick off their weekend. We definitely missed some HIMs that fartsacked, just means they’re more rested for additional burpees next week.
CIRCLE OF TRUST/BOM:
Take joy in your trials and tribulations, as they are what make you stronger.
MOLESKIN:
It’s been great seeing JUCO continue to grow and seeing new faces out here each week. Be sure to encourage those that have been sporadic in posting.
ANNOUNCEMENTS:
Hardship Hill tomorrow!