Rocket – Page 70 – F3 Knoxville

Heart of a Warrior

June 29, 2018 Toto

THE SCENE: 72 degrees, misty and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop X 50 (IC)
Imperial Walkers x 20 (IC)
Squats x 20 (IC)
Mountain Climbers x 20 (IC)
Supermans x 10 (IC)

THA-THANG:

Mosey to Courtyard

11’s with Merkins and Jump-Squats

Mosey to the coupon pile and partner up.

Dora’s (partner runs the steps and back)
- 200 curls
- 200 overhead tricep
- 200 overhead press
- 200 rows

Mosey to the Courtyard Walls

Burpees x 5
Iron Mikes x 10
Decline Merkins x 15
Dips x 20

Mosey back to Start.

MARY:
No time for Mary today!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true. A warrior must have a cause to fight for or he will find the wrong thing to fight against. You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries. You may think you don’t even have a reason to fight. Well, consider this. “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out. He’s a master at making strong men weak. Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us. Is that really how you want to live?” –Craig Groeschel

Remember this… God is in the business of making weak men strong. He will equip his warriors with strength and purpose if we call on him.

MOLESKIN:

It was great to start the day with these HIM’s. Didn’t stop moving, burned some goo. Encouraging.

Ducks Don’t Care

June 27, 2018 Waxjob

THE SCENE: Mid 70s, mostly cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
TN Rocking Chairs x15 IC
LBAC x20 each way IC
Crab Kicks x15 IC
Cossack Squats x20 IC
Calf Killer (20 curb calf-raises, 5 sets punctuated by 25%, 50%, 75%, and AYG runs)

THA-THANG:
Pondbiscuit:
20/20/20 Merkins/BBS/Squats
1 lap around the ducks and frogs in the pond
20/20/20
2 laps
etc… You know, same as a Seabiscuit.

MARY:
Flutter Kicks x20 IC
Left-Right-Middle Crunch x15 IC
Protractors for a bit
AMRAP merkins for the last 30s or so

COUNT-OFF & NAME-O-RAMA
10 strong this morning, including Speedo who continues to be on loan from F3 Tallahassee.
CIRCLE OF TRUST/BOM:
BOM cribbed from 2RC message this weekend…
Psalm 19 (NIV):
1 The heavens declare the glory of God;
the skies proclaim the work of his hands.
2 Day after day they pour forth speech;
night after night they reveal knowledge.
3 They have no speech, they use no words;
no sound is heard from them.
4 Yet their voice[b] goes out into all the earth,
their words to the ends of the world.
In the heavens God has pitched a tent for the sun.
5 It is like a bridegroom coming out of his chamber,
like a champion rejoicing to run his course.
6 It rises at one end of the heavens
and makes its circuit to the other;
nothing is deprived of its warmth.

7 The law of the Lord is perfect,
refreshing the soul.
The statutes of the Lord are trustworthy,
making wise the simple.
8 The precepts of the Lord are right,
giving joy to the heart.
The commands of the Lord are radiant,
giving light to the eyes.
9 The fear of the Lord is pure,
enduring forever.
The decrees of the Lord are firm,
and all of them are righteous.

10 They are more precious than gold,
than much pure gold;
they are sweeter than honey,
than honey from the honeycomb.
11 By them your servant is warned;
in keeping them there is great reward.
12 But who can discern their own errors?
Forgive my hidden faults.
13 Keep your servant also from willful sins;
may they not rule over me.
Then I will be blameless,
innocent of great transgression.

14 May these words of my mouth and this meditation of my heart
be pleasing in your sight,
Lord, my Rock and my Redeemer.

This psalm seems to have an abrupt and significant change in subject matter right in the middle. It starts out reveling in the glory of God shown through creation, but shifts to praise of the laws and decrees of the Lord. This has led some to think that at some point it was actually two different psalms that somehow got stuck together. But this contrast is really a “therefore”. If God is the one who created the heavens and the earth, shouldn’t He be the one who knows best how we should live in them?

MOLESKIN:
I tweaked my back this weekend and I wasn’t sure if I was going to have to significantly modify this morning so I didn’t plan anything too crazy. The ducks and frogs really didn’t seem to pay much attention to our running around their hangout.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO6/18

June 18, 2018 Shooter

THE SCENE: Toasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

TEMPO SQUATS IC x 10

MERKS IC x 15

Phelps

Burpees OYO 10

THA-THANG:

Mosey to Jucomanjaro
Indian Run up Jucomanjaro with PT along the way (flutter kicks, swims, and merks)
At top 30,30,30 (Merks, squats, 4 count flutters)
Mosey Down with PT on way down
30,30,30 at bottom
4 sets of sprints next to AO with PT after 2nd set
Some lunges and mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bitterness is not a useful state of mind. Many things will happen in your life that are unfair and horrible. Do not let yourself become bitter. It is not productive to wallow on things. Be proactive, if you cannot be make the best of your situation. There are many people who live meaningful lives in conditions that would seem to breed contempt. Be a HIM. Thankfully, F3 provides an opportunity to support and strive to be a HIM together. I appreciate you all.

.MOLESKIN:
Good to be back with you guys for a short while. I will be back out of town soon, but being out with you guys keep me trying to be a HIM
ANNOUNCEMENTS:

Kings of the Hill

June 15, 2018 Bartman

THE SCENE: upper 60s, felt good.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Quick warm-up….I was running late!

OYO stretches
tempo merkins x 10
tempo squats x 10

THA-THANG:
Mosey to the hill at the back of campus. Do the following exercises while running up & down the hill. Count the reps at the bottom of the hill DORA style. We also only did 50 burpees for the sake of time.

Trash can to trash can run on the way back to the AO. Sprint to each can, then do 10 merkins when you get there.

MARY:

Flutter kicks x 25
LBC x 25
Peter Parker

COUNT-OFF & NAME-O-RAMA
7: Waxjob, Trolley, Podium, Speedo, Toto, Rocket, Bartman

CIRCLE OF TRUST/BOM:
Let downs are inevitable. When someone does let you down, remember they are a fallen man just like you are. None of us are perfect. Lift each other up in prayer and forgive others when they mess up.

MOLESKIN:

ANNOUNCEMENTS:

What a Difference a Year Makes

June 8, 2018 Waxjob

THE SCENE: Lovely. No breeze, but not overly hot. Probably high-60s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC (OK, we really did 9)
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC
THA-THANG:
Mosey to JUCOmanjaro
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to the Strip (little strip mall parking lot)
~~Quarter Pounder….with cheese please!~~ Today, it’s Cake and Ice Cream!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the ~~cheese~~ Ice Cream)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

~~Mosey back to AO~~ Hey, we got done a little early! Once more up JUCOmanjaro to collect the cones. At the top, you guessed it. Monkey Humpers ’til 6 arrives.

Now mosey back to the AO

MARY:
Slutter kicks x15, Hello Dollys x15, Side Crunches x10 each side.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Nothing profound today, just a “Thank You” to those here today and by extension to all my brothers in F3. This workout was a copy of the first one I attended at the Dog Pound a year ago today (thanks, Ratchet!). At that time, I believe I skipped about half the loops and didn’t even make it to the Big Boys on the tennis court. Since then, I’ve had an amazing experience of all three F’s over this past year.
MOLESKIN:

ANNOUNCEMENTS: