Rocket – Page 66 – F3 Knoxville

Halloween – Mad Max, Superman & More!

October 31, 2018 Booster

THE SCENE: 46 – dark but not scary!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Moroccan Night Club X 13 IC
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Windmills (IC) 4 CT X 10
Hand Release Merkins – OYO X 10
Tempo Squats (IC) 4 CT X 10
Calf Stretches
Karaoke out & back across parking lot
Sprints out & back across parking lot

THA-THANG:

MAD MAX

Max Merkins – 2 minutes
Max Big Boy Sit-ups – 2 minutes

DORA THE EXPLORER

Burpee Broad Jump back and forth to each other while partner does squats; rinse and repeat 5 times each

GRIZZLY ADAMS

CMU Bear Crawl – 2 teams; one person goes out 20 yards and back doing the CMU bear crawl while the rest of the team calls out & completes various exercises (exercises included squats, lunges, flutter kicks, etc.)

SUPERMAN

PAX did Supermans & held until Q called out each rep

AQUAMAN

PAX swam for 1 minute

FLASH GORDON

Team sprints up & back; PAX do squats until the sprinter comes back
Calf raises on the curb for 1 minute

MARY: * 20 – 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA

12 HIMS today; 5K, Bagger, Chaco, Doubtfire, Erector, Judge Judy, Neutron, Rocket, Snagglethooth, Sweeper, Trolley & Booster

CIRCLE OF TRUST/BOM:

Summary of an article written by the late Reverend Billy Graham.

Suffering carries a message of mystery. The Bible says, “Great is the mystery of godliness” (1 Timothy 3:16). When asked to explain the tragedy of a 1980 fire at the MGM Grand Hotel, Billy Graham said, “There’s a mystery to tragedies like this. We don’t know the answer.” And we may never know until God explains all things to us. (I was relieved to read this because if Reverend Graham can’t explain some things, I feel better that I can’t explain why bad things happen!)

In suffering there is a message of compassion. Jesus said, “for I was hungry & you gave Me food; I was thirsty & you gave Me drink; I was a stranger & you took Me in; I was naked & you clothed Me; I was sick & you visited Me; I was in prison & you came to Me” (Matthew 25:35-36).

As fire swept through the MGM Grand Hotel, Reverend Graham saw emergency crews, the military, The Salvation Army, Red Cross, doctors, nurses and others coming to help, save lives, donate clothes, etc. He said “I saw compassion in action.”

In suffering there is a message of unity. Jesus prayed “they all may be one, as You, Father, are in Me, & I in You” (John 17:21). And that’s the way we ought to be as Christians, one in Christ. If you have been born into the family of God, you are a child of God. You are brothers & sisters.

Suffering holds a message of comfort. In Second Corinthians we read:

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our tribulation, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God. (2 Corinthians 1:3-4)

Because tragedy happened to you, it gives you a greater sense of oneness with others who experience tragedy. You can feel for them in that suffering situation. Because we have been comforted through the Word of God, we in turn may be able to comfort others.

What should be our attitude toward suffering?

First, it should be one of worship. We ought to say, “O God, I believe You are the great and mighty God. I don’t understand all the things that are happening in my life, but, O God, I trust in You.”

Second, we should ask God to teach us all He would have us learn about Him, about ourselves, about others and how we can minister to those who are suffering.

Third, our attitude in suffering should glorify God. As Christians, people are going to watch us. They will ask, “How is it that Christ is so in control of his or her life that he or she was able to help others?”

Jesus suffered and died for us on the cross, but God raised Him from the dead. Jesus Christ now sits at the right hand of God the Father, and He sees our suffering. He sees our life every day and knows exactly where we stand.

The Bible teaches that we are to be patient in suffering. That’s the hardest thing of all, to be patient. Ask God to help you have a trusting, patient attitude, and flee from bitterness.

In suffering there is also a message of warning. Are you prepared to meet God? What do you have to do to be ready? God took the initiative in giving His Son, Jesus Christ. God says, “I love you. I want to forgive you. I want you to go to heaven.” But you must respond to Him. Find hope, peace, and security today.

MOLESKIN:
Thank you Judge Judy for sharing the article on suffering that I used today; Thank you Snaggletooth for finding a sermon online that I am going to listen to!

ANNOUNCEMENTS:

3rd anniversary events this weekend! Try to attend one or all of the events.
Lots of open Qs for November; pick a date & start planning!

10-on-10

October 24, 2018 Snaggletooth

THE SCENE: 40 degrees and dark (perfect gloom for an F3 workout)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick 4: SSH x15, Tempo Squats x10, Merkins 4-ct x10, BBS 4-ct x10

THA-THANG:
10-on-10: 10 Burpees on 10 hills around campus (Pellissippi State Community College, aka JUCO), culminating in the Beast across the street – JUCOmanjaro (it’s other less popular name was Kill-a-Man-JUCO), for a total of 100 burpees and I-don’t-know-how-many miles.

MARY:
We squeezed in some flutterkicks during Count Off and NAME-O-RAMA.

COUNT-OFF & NAME-O-RAMA
Kings of the Mountain: Booster, Rocket, Trolley, 5K, Bagger, Sweeper, Chaco, and Snaggletooth

CIRCLE OF TRUST/BOM:
Psalm 23 – Soul Care

MOLESKIN:
We get up between 4:30 and 5:00 to work out with our AO or wherever. We put time, effort, intention and intensity to getting better, getting stronger, stewarding this temple. Do we take the same time, effort, intention and intensity to care for our souls? Every spiritual practice/exercise is intended to draw us closer to God, submitting to Him, the ultimate HIM, so that He can care for our souls, strengthen it, and use us for His Kingdom purposes. It doesn’t happen on its own. Soul-care takes the same time, effort, intention, and intensity as the care of our bodies.

ANNOUNCEMENTS:
F3 Anniversary events

DECK The Halls

October 12, 2018 Booster

THE SCENE: 49 and chilly…until we got moving!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Cherry Pickers (IC) 4 CT X 10
Hand Release Merkins – OYO X 10
Windmills (IC) 4 CT X 10
Tempo Squats (IC) 4 CT X 10
Calf Stretches
Karaoke out & back across parking lot
Sprints out & back across parking lot
Mosey to side parking lot

THA-THANG:

Side of Alexander Building

15 Pullups on the walkway rails – OYO X 3 rounds
15 Squats – OYO X 3 rounds
100 Calf raises on steps – OYO
Mosey

F3 Workout Deck –

2-9 cards = 10 reps
face cards = 25 reps
aces = 100 reps

We did 25+ different cards in 4 categories:

Diamond – Upper (merkins, diamond merkins, etc.)
Hearts – Cardio (running, side straddle hop, etc.)
Spades – Legs (squats, lunges, calf raises, etc.)
Clubs – Core (flutter kicks, planks, etc.)

Cashed out with 10 burpees

MARY:
Part of the workout
COUNT-OFF & NAME-O-RAMA

7 HIMs – 5K, Bagger, Judge Judy, Mr. Rogers, Rocket, Snaggletooth, & Booster

CIRCLE OF TRUST/BOM:

I don’t have the answers to why people believe, worship, pray but yet get sick, hurt, etc. when those without faith often do not seem to have those problems. I get frustrated because I see people battling cancer every day and dying. I know I won’t have all of the answers in my current life but my lack of understanding in why bad things happen concerns me and stresses me out.

I asked for prayers of the men there today. Several have reached out since the Q to let them know they are thinking about me and will forward any articles, etc. they come across.

The beauty of F3 is we can share our hopes and dreams along with our struggles. Thank each of you for your willingness to get out in the gloom to exercise our mind and body. We’re better because of each other!

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Jeremiah 33:6 – Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security.

James 5:15 – And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven.

Psalm 41:3 – The Lord sustains him on his sickbed; in his illness you restore him to full health.

Jeremiah 30:17 – For I will restore health to you, and your wounds I will heal, declares the Lord, because they have called you an outcast: ‘It is Zion, for whom no one cares!’

Matthew 11:28 – Come to me, all who labor and are heavy laden, and I will give you rest.

ANNOUNCEMENTS:

F3 3^rd Anniversary Activities on November 3-4
Monthly Challenge – Hand Release Merkins

No real theme…just pain

October 10, 2018 Erector

THE SCENE: JUCO AO with a few sprinkles. Just enough to get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to the south parking lot

Bear crawl to each parking row, do 10 merkins, bear crawl to next row, do 10 diamond merkins, repeat to the end of the parking lot

Mosey to coupon pile and grab a coupon. 10 reps of exercises at each corner of parking lot with coupon: squats, lunges, flutter kicks, burpees, up the hill and diamond merkins. Repeat.

Mosey toward center of campus to walls. Aiken legs: Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Take a lap. Mosey to park benches. Do 10 derkins, 10 dips, 10 incline merkins, and 10 diamond merkins.

Run to back to the shovel flag.

MARY:
Tempo merkins, hello Dolly.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 15:31-32 “He whose ear listens to the life-giving reproof will dwell among the wise. He who neglects discipline despises himself, but he who listens to reproof acquires understanding.”

Be willing to listen to those with more experience and take their criticism constructively. If you ignore it, you basically are ignoring your own potential growth
ANNOUNCEMENTS:
F3 Knoxville Olympics November 3rd and family day on November 4th.

Burpeelicious Workout

October 3, 2018 Erector

THE SCENE: JUCO was pleasant this morning: no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:

Mosey towards the Sophomore stopping halfway for 5 8-count body builders. Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps). Burpees and breaking down the burpee.

burpees and Bernie Sanders up the hill
squats and run to next corner
merkins and run down to the next corner
thrusters and run back to start
repeat

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.

Mosey over to hand rails near the middle of campus. Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total). Collect the 6 and do 5 more burpees. Mosey towards the flag.

Stop at the corner of the parking and complete 10 tempo merkins in cadence. Bear crawl to next corner and sprint to the flag.

Circle up and begin a merkin “wave”. 1st PAX does 1 merkin, then the PAX to his right completes 1 merkin. Repeat until all have complete 1. All PAX are holding plank the whole time while they are not doing their merkins. Increase reps by 1 until time is called. Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.

COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1. This one of my favorite passages. I read the first 8 or so verses. Trials will come, but you will make it through them and be better in the end if you look to God for wisdom. Ask God for wisdom, and he will give it if you ask without doubting but with faith.

ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.