Rocket – Page 56 – F3 Knoxville

Baptism: What Are You Waiting 4?

April 15, 2019 Judge Judy

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1: C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50, C4 Pickle Pounders x 50. Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance. I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters. i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team. if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders. Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch

College Graduation – Saved by Grace

April 8, 2019 Trolley

THE SCENE: 61 and clear… Here comes summer
F3 WELCOME & DISCLAIMER

This is the best job every, since I’m neither a professional or paid, yall can’t fire me. As much as you might want to after you do this workout. In celebration of my VQ 1 year anniversary, we’re enrolling in college again, so we can progress through the years and Graduate! A year of F3 has had me feeling like I’ve graduated .. in a sense..

WARM-O-RAMA:
SSH, Cherry Pickers, Empiracle Walkers. While moseying to the “Freshman Wall”, do alternations of forwards and back crab walks, bear crawls and Gorilla shuffles (and a bernie or two).

THA-THANG: College

25 Merkins + Freshman HILL
50 Squats + Sophomore Hill
75 Freddy Mercuries + Junior Stairs
100 Burpees + Senior Stadium

TLDR;

At the CMU (aka Freshman) wall, harken back to when you were a freshman. Just doing a pushup or finding a class was a challenge. So for freshman we keep it simple.

25 Merkins and run around wall.

Recollect that when certain people would for the first time, spend a full year at the dorms, eating potatoes and carbs for three meals a day, their thighs ended up being a bit large.. So we did a larger (from bottom to top) hill and

50 Squats + Sophmore Hill

Then, as a junior you were more refined, you were getting the hang of classes, and getting through the “CORE” classes as well as some of your major classes.. so:

Run the Junior Hill Stairs and do 75 (four count) Freddy Mercuries

Then, in preparation for the real world your major courses were kicking your tail, it was and is a long grind, you did what you had to, to reach the graduation finish line.. so

Run the Senior Stadium hill and follow it up with 100 Burpees. Break-em up into sets of 15, then 10, and find a battle buddy to do whatever you can to graduate.

MARY:

In the spirit a of leave no man behind, we helped two HIM’s push through the last 20~30 burpess and made sure that everyone graduated.

CIRCLE OF TRUST/BOM:

As you drop balls today whilst you try to do everything that is on your plate, think about how it’s ok. Lay that todo list at the feet of Jesus and plead that he helps you prioritize them. You can not do everything, and it’s ok. There are not enough hours in the day and it’s impossible to please everyone. Step by step is how you do it. No matter if it’s a 100 burpees, progressing through the tough college years, or a mount Everest of todo items.

Congratulations to all HIMS who graduated today!

MOLESKIN:
Ouch, I can’t move my arms.

JUCO P.E. E.X.A.M.

April 3, 2019 Erector

THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam. YHC is taking the real one on Friday, so I thought a little inspiration was in order.

Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.

P – Prisoner Cell Merkin Burpees aka PCMBs. Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Mosey to the grassy hill behind the maintenance building.

E – Elevens – merkins at the bottom and squats at the top.

Mosey to the middle of campus next to concrete bench/walls.

E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.

X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).

Mosey back to shovel flag for the last letter.

M – Mary – hello dolly, the protractor

MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test. A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.

Enjoying all The Project has to offer

April 2, 2019 Erector

THE SCENE: about 40 degrees with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the high school main entrance (watch for cars crossing the turnpike!). Gather at the walls beside the stairs and perform ATMs with a twist.

15 Alternating Shoulder Touches (4-count) with feet near the top of the wall, drop down to regular plank, 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 Merkins. Then, run a lap around the grass area. Repeat exercises and lap once.

Mosey to the track for the…

Bataan Death March – AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the PAX mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all PAX have performed two sets of Burpees.

Mosey back across the street (overcome the obstacle along the way – closed gate) to the playground. Each PAX performed 5 pull-ups individually while others did the called exercises listed below. All PAX completed 5 pull-ups for each exercise.

Freddie Mercury
burpees
heels to Heaven
PCMBs – Prison Cell Merkin Burpees – Sounds pretty horrible…it was! Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
big boy sit-ups

Mosey to shovel flag.

MARY:
Ring of fire style merkins. 2, 4, and 6 merkins completed rounds 1, 2, and 3, respectively. Done!
COUNT-OFF & NAME-O-RAMA
6 HIMs concurred the beatdown today.
CIRCLE OF TRUST/BOM:
Matthew 6:1-8 – Do you not give or pray to be glorified by men, but do so to glorify God. Do so in secret. Don’t use “meaningless repetition” in prayer, but focus on talking to God. He already knows what you need before you even ask.
MOLESKIN:
We did a little bit of traveling today and visited much of the AO. All PAX survived crossing the Oak Ridge Turnpike, the Bataan Death March, and Prison Cell Merkin Burpees. YHC gave a little Q school 101 during the warm-up. We all seem to always say “ready position…move” even if we are already in position. We should just say “ready position…your in it” if you’re already in position. Just a little pet-peeve of mine. Take it for what its worth.

48th Birthday Bash

March 29, 2019 Booster

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Nigh Club (IC) X 10
Baby Arm Circles (forwards) & Michael Phelps (OYO)
Baby Arm Circles (backwards) & Michael Phelps (OYO)
Windmills (IC) X 10
4 burpees (OYO)
8 Tempo Squats (IC)
48 Side Straddle Hops
48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

48 overhead press w/ CMU while partner does sprints
48 curls w/ CMU while partner does sprints
48 tricep extensions w/ CMU while partner does sprints
48 bentover rows w/ CMU while partner does springs
Rinse and repeat
Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
Upper Body – 4 merkin claps & 8 diamond merkins at each corner
Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
Rinse & repeat 3 times each
Jailbreak to AO

MARY:

48 Flutterkicks
48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am. The scripture below is comforting and I trust things will be OK.

“The Lord is on my side; I will not fear.” Psalm 118:6.
“Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
“For all have sinned and fall short of the glory of God” Romans 3:23
“Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
“Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
“Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
“For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
“And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

Convergence tomorrow at the Asylum
Sign up to Q
Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!