Rocket – Page 54 – F3 Knoxville

Manjaro Deathmarch

May 13, 2019 Trolley

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises. AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were. For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee. Each time you progress through the sequence add onto what you’ve done by 2 exercises. The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

Burpee
Lunges
Merkins (4ct)
Lunges
SSH
Inchworms
American Hammers
Broad Jumps
LBC’s
Frogs
Freddy Mercury’s
Parker Crawls
Mountain Parkers
Lunges
Peter Parkers
Inchworms
Leg Lifts
Broad Jumps
Imperial Walkers
Frogs
Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro. Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no. ³⁷All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one. https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 ¹⁴But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, ¹⁵and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

“Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.

A FORMAL AFFAIR

May 12, 2019 Judge Judy

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Squats x30, 6inch LBCs x30, Burpee x10, MC x 30, Merkins x 25, SSH x30, Flutter Kicks x 30, Burpee x 10, Monkey Humpers x 30, Merkins x 25
THA-THANG:

COLOMBIAN NECKTIE Grinder! @ large student parking lot: PAX run as a group to each parking lane line and back. Upon return, complete the same number of neckties (Line 1:1, Line 2:2, increasing as we go). While PAX execute grinder – two PAX “rested” and performed CMU farmer carry (two CMUs, one CMU per arm) 200 yards on a rotational basis.

We made it thru line 10, having performed a total of 55 Neckties and PAX started over for another three or so runs. All did the CMU carry once before we ran out of time.

MARY:
Pickle Pounders x70 (yep- that’s not a typo), Heels to Heaven x 30
COUNT-OFF & NAME-O-RAMA
14 souls
CIRCLE OF TRUST/BOM:
Matthew 5:9 “Blessed are the Peacemakers for they shall be called children of God.” Are you a Peacemaker? Or do you help stir dissent as I often find myself doing, sometimes without even knowing it. With over 11 years in law enforcement, my job is literally to help keep the peace. But, this responsibility lies with all of us in almost every aspect of our lives, especially our relationships with others. Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH coming up.

The Dirty Dozen

May 7, 2019 Erector

THE SCENE: nice, clear, and perfect temp for a beatdown at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Windmill, 15 mountain climbers, 15 Moroccan night club
THA-THANG:
The burpee mile: 12 burpees followed by 1 lap around the track. Repeat for a total of 48 burpees and 4 laps, 1 mile.

The dirty dozen. 3 exercises at each corner of the walk path next to the main parking lot of the AO.

1st lap:

12 merkins
12 squats
12 Freddie Mercury IC

2nd lap:

12 diamond merkins
12 sumo squats
12 Flutter kicks IC

3rd lap:

12 Carolina Dry Docks
12 iron Mike’s each leg
12 heels to Heaven

MARY:
Hello Dolly and LBCs
COUNT-OFF & NAME-O-RAMA
7 strong again this morning
CIRCLE OF TRUST/BOM:
Ephesians 5:1-5: be imitators of God. Be in the world but not of the world. We are called to be different in the way we act and live our lives. We are called to be Christ-like. Consider this when doing anything: “would Jesus be sitting beside me supporting this?”
MOLESKIN:
Hard work by all the PAX this morning!
ANNOUNCEMENTS:
Abridged this Thursday. Hardship Hill on May 18th. Last day to get JUCO shirts.

Criss-Cross

May 6, 2019 Trolley

THE SCENE: 60 with Misty Mountains
F3 WELCOME & DISCLAIMER
Apologies for the mislabels, and mis-anything.

WARM-O-RAMA:
A few of these, a few of those. Pre-cursers of criss crossy things to come.

THA-THANG:A

At base of JUCOManjaro. Each HIM within a team of 4 takes turns carrying a CMU to the top of JUCOManjaro. As they carry the CMU to the top they cross over to the other side of the road where they will find a orange cone with a exercise on it which they will do. There were 9 stations to get to the top which were labeled:

50 Imperial Walkers
25 Cross Toe Touches
50 Freddy Mercuries
25 Mountain Parkers
50 Scissor Kicks
25 Plank Destroyers
50 Travoltas
50 Windmills
50 American Hammers

As the group finishes, do American Hammers with the CMU’s being passed from HIM to him in a back facing circle of HIM’s on their six. Keep doing CMU American Hammers until the whole group is in the circle. Switch directions a couple times.

MARY:
Take CMU’s back down to the A.O.

COUNT-OFF & NAME-O-RAMA

Had a fun time naming our FNG who is now Blackbox.

CIRCLE OF TRUST/BOM:

https://www.biblegateway.com/passage/?search=John+1&version=NIV

Through him all things were made; without him nothing was made that has been made. ⁴In him was life, and that life was the light of all mankind. ⁵The light shines in the darkness, and the darkness has not overcome^[a] it.

Fellowship reference: https://fellowshipknox.org/wl?c=1 (5/5/2019)

ANNOUNCEMENTS:
Hardship Hill coming as well as Bridge.

All Around JUCO

April 29, 2019 Erector

THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore. At the four corners,

20 merkins
20 squats
20 mountain climbers
20 Freddie Mercury

Continue run around the back of the maintenance building to the grassy hill. Run up the hill 5 times while zig-zagging around each tree. At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.

Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC. Run around the walk path and stop as instructed to perform exercises:

10 burpees OYO
20 Hello Dolly IC

Cut off the walk path at the large parking lot northeast of the school.

10 8 Count body builders IC

Run to the next corner of the parking lot towards Hardin Valley road. Perform exercise at the intersections.

20 squat jumps
20 star jacks
20 iron Mikes
10 burpees back at the shovel flag

MARY:
LBC smoker: 10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives. They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.