Rocket – Page 7 – F3 Knoxville

Repetition makes perfect punishment

March 20, 2023 Skeletor

THE SCENE: Dang that was cold……
F3 WELCOME & DISCLAIMER

obligatory ✅
WARM-O-RAMA:
SSH – 15

merkin tempo – 5

SSH – 10

squat tempo – 5

SSH – 5

knoxville cherry picker – 5

SSH – 10

Willie Mays Hayes – 6

SSH – 15
THA-THANG:
Mosey to pavilion

50 bench dips
50 toe merkins
40 bench dips
40 toe merkins
30 bench dips
30 toe merkins
20 bench dips
20 toe merkins
10 bench dips
10 toe merkins

Mosey to bleachers

50 Merkins
Box jump to top of bleachers, walk back down
40 Merkins
Box jump to top of bleachers, walk back down
30 Merkins
Box jump to top of bleachers, walk back down
20 Merkins
Box jump to top of bleachers, walk back down
10 Merkins
Box jump to top of bleachers, walk back down

Mosey to Dugout

60 second wall sit
60 second plank
50 second wall sit
50 second plank
40 second wall sit
40 second plank
30 second wall sit
60 second plank

Mosey to Rampart sign

Lot tracer for 10 spots

RTB

MARY:

SHOULDER BURN

LBAC
SEAL CLAPS
OHC
MOROCCAN NIGHT CLUB
CHATTANOOGA CHERRY PICKER
THERE MIGHT HAVE BEEN SOME MORE BUT WHO IS COUNTING

CIRCLE OF TRUST/BOM:

Husbands, love your wives, even as Christ also loved the church.”
Ephesians 5:25

What a golden example Christ gives to his disciples! Few masters could venture to say, “If you would practise my teaching, imitate my life;” but as the life of Jesus is the exact transcript of perfect virtue, he can point to himself as the paragon of holiness, as well as the teacher of it. The Christian should take nothing short of Christ for his model. Under no circumstances ought we to be content unless we reflect the grace which was in him. As a husband, the Christian is to look upon the portrait of Christ Jesus, and he is to paint according to that copy. The true Christian is to be such a husband as Christ was to his church. The love of a husband is special. The Lord Jesus cherishes for the church a peculiar affection, which is set upon her above the rest of mankind: “I pray for them, I pray not for the world.” The elect church is the favourite of heaven, the treasure of Christ, the crown of his head, the bracelet of his arm, the breastplate of his heart, the very centre and core of his love. A husband should love his wife with a constant love, for thus Jesus loves his church. He does not vary in his affection. He may change in his display of affection, but the affection itself is still the same. A husband should love his wife with an enduring love, for nothing “shall be able to separate us from the love of God, which is in Christ Jesus our Lord.” A true husband loves his wife with a hearty love, fervent and intense. It is not mere lip-service. Ah! beloved, what more could Christ have done in proof of his love than he has done? Jesus has a delighted love towards his spouse: He prizes her affection, and delights in her with sweet complacence. Believer, you wonder at Jesus’ love; you admire it–are you imitating it? In your domestic relationships is the rule and measure of your love–“even as Christ loved the church?”

-Charles Spurgeon

MOLESKIN:
Greg to have our brother Rocket join us today. Love it when PAX get out to visit with us.

dproud of the turnout for painting at Cardinals family’s new home. What a blessing it was to see the men of F3 Knoxville being the feet and hands of Christ serving others in need.
ANNOUNCEMENTS:
AED – GO FUND ME is live, for now we will plan on AOQ carrying this item when we get. Ride along will be promoted to admin of the gofundme account, along with Lucille and Bobbit also in the circle of accountability. We will continue to raise funds until we reach our goal and then Lucille will purchase.

CSAUP Escape from Haw Ridge 4/14 currently have one team of 4 from Rampart, all welcome.

RUCK- Many opportunities to ruck this week including Monday night, Tuesday am, Thursday am

Shield Lock Bravo tooling up contact Piston if you want in

CMU Headz – A Work of Your Hands

March 16, 2023 Duke

THE SCENE: Clear and cold at 36 degrees.F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator
Overhead Clap
Seal Squat
Basilisk
Merkins

THA-THANG:

Mosey to blocks.
Carry blocks to steps.
Enjoy the steps (25 reps each):
- Curls
- Squats
- Overhead Press
- American Hammer (2 count)
- Tricep Extensions
- Heavy LBCs
Hold a heavy Al Gore as each PAX runs up the steps and does a blockee.
Rinse and repeat as time allows.
Return equipment.
RTB

MARY:

Freddy Mercury
BBS
Heal to Heaven
Box Cutters
COUNT-OFF & NAME-O-RAMA
7 Men

CIRCLE OF TRUST/BOM:
Isaiah 2:6

For you have rejected your people,
the house of Jacob,
because they are full of things from the east
and of fortune tellers like the Philistines,
and they strike hands with the children of foreigners.
7 Their land is filled with silver and gold,
and there is no end to their treasures;
their land is filled with idols;
and there is no end to their chariots.
8 Their land is filled with idols;
they bow down to the work of their hands,
to what their own fingers have made.
9 So man is humbled,
and each one is brought low-
do not forgive them!
10 Enter into the rock
and hide in the dust
from before the terror of the Lord,
and from the splendor of His majesty.
11 The haughty looks of man shall be brought low,
and the lofty pride of men shall be humbled,
and the Lord alone will be exalted in that day.
12 For the Lord of hosts has a day
against all that is proud and lofty,
against all that is lifted up- and it shall be brought low.

What idols do we have? What are we worshipping out of the works of our own hands?

MOLESKIN:

ANNOUNCEMENTS:

What’s for dinner?

March 9, 2023 Slappy

THE SCENE: it was a little cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Beginning of the best day ever..
Projectivators, big and little arm circles, Moroccan nightclubs, and a few merks
THA-THANG:
Appetizer- 50 pull-ups and 100 hanging crunches

Salad- hill runs with 7s. Diamond merks at the top and wide merks at the bottom.

Main Course- 13 block exercises 10 reps each: OHP, tri-x, bench press, butterfly bench, Freddy press, inside curls, outside curls, man-makers, sq thrusters, and heavy dips.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 5 – what are we giving our strength to. Will it be worth it. Should we rethink where our energy goes?

ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE

Quarter Murph Endurance

March 7, 2023 Ocho

THE SCENE: A perfectly balmy 53 degrees with stars overhead and dreams in our hearts.

F3 WELCOME & DISCLAIMER
Yup, we did all that.

WARM-O-RAMA:
15 each of:
SSH
Mt Climbers
Tempo Merkins
Tempo Squats
Moroccan Night Clubs
Knoxville Cherry Pickers

THA-THANG:
Quarter-Murph Repeats
One traditional Memorial Day work out is a “Murph”. Named after Lt. Michael Murphy who gave his life valiantly during a recon mission in Afghanistan in 2005. A full murph is: 1 mile run, 100 pull ups, 200 merkins, 300 air squats, 1 mile run. Normally done for time. (Usually w/ a weighted vest – we did not do vests)

Today, we divided a murph by 4, then broke down the sets into manageable bites. We went one quarter-murph at a time and worked to see how close we could get to a full murph.

400 M run from the playground around the building and back.
5 sets of: 5 pull ups, 10 merkins, 15 air squats
400 M run

That’s one quarter-murph. Then start over at the top (so two runs in a row in between exercises) and do as many quarter-murphs as you can in our time.

We had several bros who knocked out a full murph! IM-pressive.

MARY:
None needed.
COUNT-OFF & NAME-O-RAMA
Did that.

CIRCLE OF TRUST/BOM:
James, the half-brother of Jesus and leader of the early church in Jerusalem wrote a little epistle. In the very first chapter, he drops the line:

James 1:2–5 (ESV) — 2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. 5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

In the same way a hard workout can absolutely crush you, but leads to growth in strength and endurance, trials in our lives can have the effect of growing us in Christlikeness. No one wants trials. No one thinks they’re good when they’re happening. But we have a promise that there is a plan behind it all that will end with our good and will even have a ‘perfecting’ effect on us.

Charles Spurgeon said, “I’ve learned to kiss the wave that throws me against the Rock of Ages.”

We can learn to kiss the wave as we lean into our challenges knowing that we may not need to be rescued from them, but only seen through them. So lean in and know that God is doing more than you can see through your trials!

MOLESKIN:
Enjoyed leading this one. It was largely self-directed.

ANNOUNCEMENTS:
Escape from Haw Ridge T-shirt orders are due by Fri. Register for Escape from Haw Ridge. Anyone who can should sign up for painting at Cardinal’s wife’s new place.

All in His Name

March 2, 2023 Erector

THE SCENE: clearer than expected and warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 15 Imperial walkers
THA-THANG:
Heavy day with the rain. Today’s workout is a ladder. Start with 25 reps of the first exercise then run to the pool wall and do 5 wall-ups. Next, do the first two exercises and 5 wall-ups at the pool wall. Continue through the list until all exercises are performed, then start to drop the first exercise one by one. The last set will be one set of merkins.

25 OHP
25 Tricep extensions
25 Rows
25 Curls
25 Merkins

MARY:
Got a few LBCs in.
COUNT-OFF & NAME-O-RAMA
8 PAX got swole this morning.
CIRCLE OF TRUST/BOM:
“Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.” – Colossians 3:17 NASB1995

Most of the day, we likely perform our tasks without thinking much about our purpose. Our focus should always be on serving God. So, we need to be mindful of where our thoughts should be in all that we do. We need to do all in the name of the Lord. Do we bring God glory in all the things that we do? This is probably an easy question to answer, but a hard answer to hear. Let’s try our best to keep this in the forefront of our minds.

MOLESKIN:

ANNOUNCEMENTS: