F3 Knoxville

Author: Hammy

Oh Well, Part 1

THE SCENE: 34 degrees, clear skies, calm wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20
• Arm Circles (forward/backward) x20
• Windmills with back stretch x13
• Jog/Sprint​(length of parking lot, wait after each length)
• Skip/Sprint
• Karaoke/Jog
THA-THANG:
CMU carry to Mt. Crumpet (stop at every second light post)
• 10 incline merkins
• 10 CMU curls
• Al Gore till all ready to mosey

Base (b4 each trip up)​            To Top/To Base​​           Top
• 10 curls​​​​                                 Run/jog​​​​                      15 BBS
• 10 presses​​​                             Bernie/jog
• 10 swings​​​                              Bear Crawl/jog
• 10 rows​​​​                                  Bernie/jog
• 10 chins                                 ​​​​Run/jog​​​​

Repeat as time allows

CMU carry to AO stopping once for 10 incline merkins/10 curls

MARY:

10 box cutters; 20 flutter kicks, superman/banana

COUNT-OFF & NAME-O-RAMA
13 total, no FNG’s
CIRCLE OF TRUST/BOM:
Oh Well Part 1 is a song recorded in 1969 by Fleetwood Mac before the group had Christie MacVie, Lindsay Buckingham, and Stevie Nicks in the group. Written and sung by then lead guitarist Peter Green, the second verse is:

Now when I talk to God, I knew He’d understand; He said, “Stand next to me and I’ll be your guiding hand.  But don’t ask me what I think of you, I might not give the answer that you want me to.  Oh Well.

I don’t need to ask God that question because I know the answer.  He created me, pursued me in my sinful nature, and loved me enough to send His Son to live among us.  His Son loved me enough to bear the burden of my sin, to face rejection by the Father, and to die for me.  His Spirit is willing to live within me in spite of my sinfulness and filthy rags and loves me enough to lead me in my ongoing road to sanctification.  All Christians have that same love and assurance.  Just like we try to headlock other men and get them to join F3, we ought to headlock everyone with the good news of the Gospel

MOLESKIN:

ANNOUNCEMENTS:

Reminder about Hardship Hill Team OCR on May 19, 2018.  Looking for teams and volunteer workers the day of the event and days leading up to it.

Looking Back

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THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  Locomotive Breath by Jethro Tull

  • Baby arm circles – 20x both rotations
  • SSH 20x – 4 count
  • Tempo Squats – 20x
  • Tempo Merkins – 20x
  • Imperial Squat Walkers – 20x

THA-THANG:  Whipping Post by The Allman Brothers Band Live at the Fillmore East

  • Indian run to Mt. Crumpet (2x sprint to front)
  • Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
  • Mosey to fountain center – 10 dips, 10 merkins, times two reps
  • Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
  • Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back.  (Two repetitions.)

 MARY

  • Hello Dolly’s in cadence 20x
  • Leg lifts/box cutters on command
  • Bicycles
  • Superman/Banana
  • Little baby crunches

COUNT-OFF & NAME-O-RAMA
17 including FNG “Tinkle” and renamed PAX “Pup”
CIRCLE OF TRUST/BOM:
I read my response to an email chain with a former boss from April 17, 2003.  Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home.  In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently?  Do you find joy in the here and now?

What we make of life is mostly above our shoulders.  How much better would it be if we let our hearts rule!  How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing.  Parents are teachers, bosses, and friends to them but the emphasis must be on the first two.  They can find friends elsewhere but they can’t find other parents.  What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past.  Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it.  Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3.  I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this.  I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3.  I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP February 24, 2018