Rocket – Page 61 – F3 Knoxville

Time, Talent & Treasures – We All Have Some!

February 1, 2019 Booster

THE SCENE: 31 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Morrocan Night Club X 10 & Michael Phelps
Cherry Pickers (IC) 4 CT
Side Straddle Hops (IC) 4 CT
Tempo Squats (IC) 4 CT
Hand release Merkins X 10 (OY)
5 Burpees (OYO)
Karaoke back and forth across the parking lot
Easy, Slow, Medium & Fast Sprints
Mosey

THA-THANG:

AO Parking Lot – Descending Ladder

5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
4, 3, 2 & 1
Mosey

Side of Alexander Building – partner up

One partner does 30 calf raises, 15 pullups & sprints across the parking lot
Other partner does 10 CMU curls, squats, press & tricep extension until other partner returns
Rinse & Repeat
Mosey

AO Parking Lot

5 burpees at each parking stripe
Rinse & Repeat

MARY:

8 Count Body Builders X 10
Flutter Kicks 20 (IC)
Hello Dollies 20 (IC)

COUNT-OFF & NAME-O-RAMA

16 HIMs today – Chaco, Doubtfire, Erector, Farva, Fast-N-Easy, Frostbite, Ghost Rider, Guano, Judge Judy, Kenjo, Pink Eye, Rocket, Snaggletooth, Spotter, Trolley and Booster

CIRCLE OF TRUST/BOM:

Money can be used for good or evil. It can help us feed our family, help others or it can consume our lives. There’s nothing wrong with money as long as we aren’t consumed with it. Let’s make 2019 a year we pay off debt, grow our emergency fund, retirement funds, help others AND try to vacation and have a few nice toys!

We can enjoy our lives while using our time, talents & treasures to serve others!

Ecclesiastes 5:10 Whoever loves money never has enough; whoever loves wealth is never satisfied with their income. This too is meaningless.

Proverbs 13:11 Dishonest money dwindles away, but whoever gathers money little by little makes it grow.

Hebrews 13:5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.

Matthew 6:24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

1 Timothy 6:10 For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.

1 Timothy 6:17-19 17 Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment 18 Command them to do good, to be rich in good deeds, and to be generous and willing to share. 19 In this way they will lay up treasure for themselves as a firm foundation for the coming age, so that they may take hold of the life that is truly life.

MOLESKIN:

Thank you everyone for bringing so many snacks for the Wesley House! Have a great weekend!

ANNOUNCEMENTS:

Oak Ridge AO launches Tuesday
CSAUP at the Bombshelter is on the 9th
Wesley House workout w/ the kids is on the 20th
Hardship Hill is in May (sign up)

Short Circuit at JUCO

January 23, 2019 Spotter

THE SCENE: 40*, drizzly
F3 WELCOME & DISCLAIMER – Yup
WARM-O-RAMA:
10 Cherry Pickers, 10 Rockettes, 10 Overhead Claps, 10 Tempo Merkins
THA-THANG:
Mosey to the courtyard for a round of 11’s with incline merkins and box squats. Jump over the brick wall in between sets.

Mosey to the brick pile.

Circuit training: 5 stations of exercises to be performed as a circuit with a lap around the retention wall after each station. The stations were:

15 – Over-the-Shoulder Sandbag Toss (50lbs and 40lbs options)
10 – Burpees
25 – CMU Rows
15 – CMU Swings
25 – CMU Curls

We completed approximately 3-4 circuits before heading back to the AO. Kudos to Bagger for taking the initiative to carry the sandbags the 1/2 mile back to the AO.

MARY:
20 – Flutter Kicks (Erector)
COUNT-OFF & NAME-O-RAMA
13 HIMs came out on hump day
CIRCLE OF TRUST/BOM:

“If you pray for rain, take an umbrella.”

This phrase has always stuck with me when I consider the things I pray for. If you’re going to ask for God to intervene in your life, you need to have faith that He will do so. Our faith is manifested in the belief that God will answer our prayers. Ezra is a great example of this principle. When Ezra made plans to travel from Babylon back to Jerusalem he refused an escort from the King. He knew he would be traveling a long distance through hostile land, but he insisted that he did not need an escort because he had prayed to God for protection. Ezra had faith that God would answer his prayer and he acted on this faith. The next time you pray, don’t forget to take your umbrella.

MOLESKIN:
Shoutout to Bagger and Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. We’d love to grow the pre-ruck/pre-run group. Come on out at 4:45 for some extra credit.
ANNOUNCEMENTS:
Bring snacks this week and next for the kids at the Wesley House.

The new Oak Ridge AO is set to start up on February 5th and will be on Tuesdays. Contact Erector if you are interested.

Club Fity

January 16, 2019 Trolley

THE SCENE: Dang Cold
F3 WELCOME & DISCLAIMER .
WARM-O-RAMA:
Mosey to CMU pile. Throw in a few burpees on the way.
THA-THANG: Cluby Fity
50×50: So the original plan was to do 50 reps of 50 exercises in celebration of my turning 50. However, I thought, hey that might take awhile. So I tried it on Saturday. Well it’s Tuesday and I’m just now getting over how soar it made me. It took 2 hours and 22 minutes to complete. So for tomorrows workout we’ll probably do 20 reps of the 50 exercises and skip the warm-o-rama and mary.

1. Crunches

2. Merkins

3. Squats

4. Dolly Partons

5. Push Press

6. Iron Mikes

7. Flutter Kicks

8. Curls

9. Calf Raises

10. Star Crunches

11. Burpees

12. Corus Line

13. Side Crunches

14. Tricept lifts

15. Bobby Hurleys

16. Leg Lifts

17. Carolina Dry docks

18. Sumo Squats

19. Scissor Kicks

20. Rows

21. High Knees

22. Rainbow drops

23. Shoulder Taps

24. Side Lunges

25. Toe touch on six.

26. Bench Press

27. Thrusters

28. Crabets

29. Peter Parkers

30. Squat Jumps

31. Bicycles

32. Plank + rotate arms to sky – alternate

33. Heel Touches

34. Monkey Humpers

35. Donkey Kicks

36. American Hammers

37. Side Straddle Hops

38. Derkins

39. WWII Sit ups (straight leg Big boys)

40 Plank reverse leg lift

41. Travolta Plank

42. Imperial Walkers

43. Mountain Climbers

44. Pull overs on 6.

45. Supermans

46. Stairs

47. Diamond push ups

48. Swimmers

49. Overhead squats

50. Plank walk over block side to side

We ran out of time at #43. So next time do less reps.

CIRCLE OF TRUST/BOM:
We are depenent on God for every breath and heart beat. Cherrish them!!
ANNOUNCEMENTS:
Hardship hill comin up.

Levels of Burpin’ Bernie

January 14, 2019 Spotter

THE SCENE: 40ish and damp, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10-Cherry Pickers
10 – Windmills
15 – lbac forward/backward
15 – Tempo Merkins
20 – Tempo Squats

THA-THANG:
Mosey to rails. Battle buddy up and knock out 100 inverted rows as a team while one HIM runs down in back in the parking lot before relieving battle buddy.

Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

10 – Carolina Dry Docks
20 – Monkey Humpers
30 – Plank Dips
40 – Merkins
50 – Smurf Jacks
60 – Flutter Kicks
70 – Shoulder Taps
80 – Air Squats
90 – Freddie Mercuries
100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Shoutout to Erector, Judge Judy, and Trolley for making it all the way to level 10!

MARY:
No time. Arrived at AO with two minutes to spare.

COUNT-OFF & NAME-O-RAMA
18 HIMs came out to support me for my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally.

MOLESKIN:

Shoutout to Erector for knocking out a long pre-run and to Bagger and Judge Judy for joining me in the pre-ruck.

ANNOUNCEMENTS:
Bring snacks on Wednesday and Friday for the kids at the Wesley House.

Elevation Training

January 9, 2019 Bagger

THE SCENE: 38 degrees and clear skies!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Imperial Walkers (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Tempo Merkins (IC) x 10, Box Cutters (IC) x 10

THA-THANG:

Mosey to Jucomanjaro. Ascend Jucomanjaro stopping for PT along with the way.

PT# 1

10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), 15 Hello Dolly (IC), 40 LBCs

PT# 2

20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 3

10 Burpees, 20 Tempo Squats (IC), Side Lunges (10 each leg), 15 Freddie Mercury’s (IC), 15 SSH (IC)

PT# 4

20 Merkins, 20 Big Boys, 20 Flutter Kicks (IC), 50 Mtn Climbers, 20 Shoulder Taps

PT# 5

10 Burpees, 20 Tempo Squats (IC), Lunges (10 each leg), Side Lunges (10 each leg), 20 Big Boys

Mosey back to AO

MARY:

20 Tempo Squats (IC), 10 American Hammers (IC), Captain Thor made it 4/16, 20 Merkins

COUNT-OFF & NAME-O-RAMA: 12 HIMs killed it today! Bonus points to Judge Judy, Doubtfire and Spotter for joining me on PreRuck!

CIRCLE OF TRUST/BOM:

“Man Plans, and God Laughs.” This was a saying my wife shared with me when we were discussing 2018 and everything that transpired this past year. 2018 was an exciting and stressful year for us with many things happening personally and professionally. We are both meticulous planners and like to have everything in order. With my job situation, we have been reminded that just because you want something to happen a certain way, that doesn’t necessarily mean that is how it is supposed to happen. You have to have faith that everything happens for a reason and it will work out appropriately.

Proverbs 19:21 – Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails.
MOLESKIN: Prayers for Pink Eyes father as he deals with cancer

ANNOUNCEMENTS: Judge Judy on Q this Friday! Come out and support him at JUCO!