F3 Knoxville

Author: Lillydipper

Hot and Heavy

THE SCENE:  Sunny and hot, temp in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Mountain Climbers, 10 Windmills, 20 Calf Raises, Little of This and Little of That
THA-THANG:
Mosey to stop sign at northeast corner of Admin Bldg.  20 Merkins.  20 Box Cutters.

Mosey to little road/driveway that leads to northern side of Admin Bldg.  Partner up.  Doras with partner running to end of driveway and back while other partner does exercises.  Then partners switch.  We will do these exercises:

  • 200 Baby Crunches
  • 150 Squats
  • 100 Diamond Merkins
  • 100 Big Boys

Mosey to bottom of dragon tail.  We will do Route 66 up the dragon tail until we reach area where trail meets other trail.  The first to top sweeps others back to bottom.  These will be the exercises we do:

  •  Carolina Drydocks
  •  Imperial Walkers (4 count)
  •  Plank Reaches (reaching with each hand)
  •  Dive Bombers

Mosey to stop sign at northeast corner of Admin Bldg.  20 Hello Dollies in cadence.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men including an FNG who we brought in as a Flying EH:  Bill Barton whom we named “Ticker.”
CIRCLE OF TRUST/BOM:

Henry Nouwen in his book, Gracias, states that there is “a ministry that I keep losing, although I am constantly called back to it.  It is the vision that ministry means first of all searching for God where people are lost, confused, broken and poor.  Often I have gone to such people to bring them back to God, to the sacraments, to the church.  But that is acting and living as if God is where I am, and as if my first task is to bring others to my place.  When, however, God is with the poor and marginalized, then I have to dare to go there, live there, and find them there.  I now realize that I can be with people without having to make them think my thoughts and say my words.  I can be free to listen and slowly to discern where God shows his merciful face to me.”

We, as believers in God, in our attempt to “save” others are sometimes guilty of trying to convince people to think our thoughts, to live as we do.  We need to realize that God is already there with these people, already working with them.  We need to see God in them.  By being with them, joining them, finding God in them, they will not only see God in us but God within themselves.  Then they can more fully believe in God as we desire them to do.

 

Gunning it

THE SCENE: Sunny, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Burpees, 10 Plank Reaches, Squats with increasing times of 10, 20, 30 and 60 seconds, 10 Cherry Pickers, 10 Baby Arm to Wide Arm Circles (front and back)
THA-THANG:

Mosey to Playground.  We will do the following at different stations:

20 Bench Jumps at Benches.  20 seconds of pull-ups at Dugouts.  20 Picnic Table Pull-ups at Pavilion.  20 Diamond Merkins at Flag.  Rinse and Repeat.

Mosey to parking lot that is just of the northern baseball fields.  We will be running to various cones where exercises will be posted.  The following are the exercises:

  • Cone 1:  20 Merkins
  • Cone 2:  Bear Crawl to Cone 3
  • Cone 3:  20 Big Boy Situps
  • Cone 4:  20 Dive Bombers
  • Cone 5:  Bernie Sanders to Cone 6
  • Cone 6:  20 Shoulder Taps (two count)

Rinse and repeat two more times.

Mosey to beginning of Serpentine Sidewalk.  We will lunge to first light, run through next four lights, lunge to sixth light, run through next four, etc. until we reach perimeter trail by river.

At perimeter trail we will do 20 Hello Dollies as a group in cadence.

Mosey halfway to cardiac hill.  Stop to do 20 Box Cutters in cadence.

Mosey to cardiac hill.  We will run up hill doing the following exercises:

  • At first turn:  40 Baby Crunches
  • At second turn:  20 American Hammers
  • At third turn:  20 Decline Merkins
  • At benches:  20 Bench Lifts

Rinse and repeat.

Mosey to AO. 

MARY:
Table Saws, Boat Canoe.  ATM’s.
COUNT-OFF & NAME-O-RAMA
17 Men.  No FNG’s. Coxin was visiting us from South Carolina.
CIRCLE OF TRUST/BOM:

I recently led a group at a Day Treatment Program.  The program is for people with mental health problems.  Some have experienced depression, some extreme anxiety, some Bipolar Disorder, and some even have been diagnosed with Schizophrenia.  These people have faced hard times.  Most can no longer work because of their disorders.  Most were on disability and living what we may call “marginal lives.”

I have led the group many times and we have a topic for each group meeting (e.g., coping with depression, the importance of exercise. budgeting, substance disorders).  The topics are wide and varied.

Because music and lyrics to songs are important to so many of us, I thought it would be fun to have a group where each group member shared lyrics to one of their favorite songs.  I asked the members to have their songs ready in advance.  When the members shared their songs, I was surprised to find that almost every one of them shared a religious song.  When the members talked, they talked about why God is important to them.  I knew that some members might share religious songs but I did not think that such an overwhelming majority would.  Some of these group members attend church but certainly not all of those who shared the religious songs attend very regularly.  Yet, here they were, sharing why these songs were so meaningful and helped them in their lives.  In my work as a therapist I have had quite a few people tell me that, despite coping with incredible depression, they believe in and need God.  They have told me that God is what gives them hope.

The fact is that God is for ALL of US.  He is not just for the happy, the people who “have it together”, or the folks who attend church regularly.  Who did Jesus tend to associate with?  Everyone, not just the elite, the religious, but the poor, the hookers, the bums.  This is a messy world full of people who don’t have everything together.  But we need God.  And it is good to know that God is for us.
MOLESKIN:

ANNOUNCEMENTS:
May 19 is Hardship Hill!!

Getting warmer out there

THE SCENE: Sunny with temps close to 80.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Plank Reaches, 10 Pickle Pounders, 10 Imperial Walkers, 10 Windmills
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers, 20 Squat Jumps

Mosey down hill by stop sign at road by south side of park.  We will do 30’s starting with 5 Diamond Merkins at bottom of hill and 25 Big Boys at top of hill.

Mosey to Outdoor Chapel.  We will do sevens starting with 1 x 2 Decline Merkin at stage and six Burpees at other end of chapel.  Merkins will be multiplied by two each time.

Mosey to start of Serpentine Sidewalk.  We will hop to first light, run next four lights, hop to next light, run next four, etc. until we hit perimeter trail by river.

20 Hello Dollies, 20 Shoulder Taps

Mosey to start of Cardiac Hill.  Run up hill doing the following exercises:

  • First turn:  20 Carolina Drydocks
  • Second Turn:  20 Squats
  • Third Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey to Stop Sign at northeastern corner of Admin Bldg.  20 Ice Skaters, 20 Dive Bombers

Mosey to Rock Pile.  Grab boulder.  Do 20 Overhead Presses, 20 Curls, and 20 Rows on own.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men.  No FNG’s.
CIRCLE OF TRUST/BOM:
We all suffer and when we suffer we sometimes think we are alone.  We question God.  We ask why God could allow such suffering to occur.  We need to remember that we have a God who suffered for us.  He died on the cross for us.  He was stripped of his clothing, he was beaten, he was spit upon, he was lashed.  He carried the cross he was to die on.  He was cursed, teased, taunted on the cross.  He wore a crown of thorns and had nails in his hands.  This God, the one that everyone was expecting to come as a strong, mighty king, was a bloody mess.  We need that we have a God who knows what suffering is.  He has done it for us.  He is not a distant statue like God who knows nothing of the human condition.  He hurt, cried, suffered, just like us.  And, he died for us.

ANNOUNCEMENTS:
Hardship Hill on May 19.

Fist-full

THE SCENE: Sunny and warm, temp in low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Twisters, 10 Windmills, 10 Cherry Pickers, 10 Tempo Merkins
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers

Mosey down hill by road east of Admin Bldg and below stairs that lead down from road.  We will do Doras.  Partner one runs up hill, then up stairs to road.  Partner one does 10 Merkins then runs back down stairs and down hill.  Meanwhile partner two is exercising.  Then partners switch places.  The partners together will do the following exercises at bottom of hill:

  • 250 Baby Crunches
  • 200 Squats
  • 100 Big Boy Situps

Mosey to stop sign at northeast corner of admin bldg.  20 American Hammers

Mosey to trail coming off lower northeast end parking lot.  We will bear crawl distance of one light then run for distance of four more lights.  We will repeat this procedure until we get to entry road at Northern gate of park.

Mosey across street and for short distance until we hit grass at bottom of Roadshow Run.  20 American Hammers

Mosey up Roadshow Run to road north of Admin Bldg.  Do Baby Crunches until all men arrive.

Mosey to Rock Pile.  Each man grabs boulder.  We will do the following exercises, with boulders, in cadence:

  • 25 Overhead Lifts
  • 25 Curls
  • 25 Rows
  • We then run down summit of Mt. Everest to grove of trees.  We do five burpees and run back up to rock pile.
  • Rinse and repeat the lifts, curls and rows.

Drop rocks in pile and mosey back to AO.
COUNT-OFF & NAME-O-RAMA
Five men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Recently saw Beautiful/The Carole King Musical and was inspired by it.  First, was amazed at how many hit songs she wrote BEFORE she created her famous Tapestry Album.  These hits were sung by other artists.  For most of the songs, she wrote the music while her husband at the time, Gerry Goffin, wrote the lyrics.  These songs, many of which hit no 1, included Locomotion, Up on the Roof, One Fine Day, I’m Into Something Good, Pleasant Valley Sunday and Natural Woman.  Carole King was not confident in her own voice.  Others, such as James Taylor, had to encourage her to sing her own music.  After her divorce from Gerry Goffin, she did start to create albums where she sang.  This woman, who was afraid to sing on her own, created the famous Tapestry album.  It not only was voted the best album of the year, it included the best song of the year “It’s Too Late” and had a song on it that James Taylor made a number one hit “You’ve Got a Friend.”  Also, this woman who felt she didn’t have a good enough voice became female vocalist of the year.

Sometimes we fail to see how much talent we have.  I look at the men in our PAX and I see amazing talent.  That talent comes in athleticism, in a personal connection with others, in a willingness to grow, in a capability of being true influences in our community.  We may not see it.  But a great thing about F3 is that your brothers do see it.  In F3 we encourage each other, help each other.  This leads to a greater belief in ourselves and how we can help our community.  Who knows what you are capable of – what each one of us are capable of!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
May 19 – the Big Event!!!

Six Pack

THE SCENE: In fifties, the rain was nice to us and held off for the 45 minute work out.  Plenty of rain both before and after the beat down.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 15 Mountain Climbers, 10 Swings, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey to Stop Sign at Northeast Corner of Asylum.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom area of Dragon Fly.  We will do Route 66 up the Dragon Fly until reaching the cone at top.  The first person to reach the top sweeps everyone back.  These are the exercises we will do at each light along route:

  • Squat Jumps
  • Squats
  • Star Jumps
  • Dive Bombers

Mosey to roadway, then to top of hill where it meets perimeter trail.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom of Cardiac Hill.  We will run up Cardiac Hill doing the following exercises along the way:

  • Start of cardiac hill:  Big Boys
  • First Turn:  20 Carolina Dry Docks
  • Second Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey on perimeter trail until it hits trail coming from Lyons Bend Entrance.  20 American Hammers.  20 Hello Dollies.

Mosey up Roadshow Run and to roadway.  Ring of fire starting with 5 merkins by each man and going down to one by each man.

MARY:
20 American Hammers.  20 Hello Dollies.  20 Bicycle Kicks.  ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

10th commandment:  Thou shall not covet.

Spend less time coveting and more time appreciating.

Ways that I covet:  Wishing for better home, wishing for all those things in magazines, wishing for the incredible vacation, wishing for the easy high paying job. Wishing for more time to be lazy.

12. 1 John 2:15-17 Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them. For everything in the world–the lust of the flesh, the lust of the eyes, and the pride of life–comes not from the Father but from the world. The world and its desires pass away, but whoever does the will of God lives forever.

When we covet we waste our time wrapped up in things of this world.  Our world is oriented toward coveting.  We see this in commercials on television, in magazines, on billboards, in the plain way that we are.  There is the worldly allure of something always being better, no matter how much money we have.  But these things come from the world, not from God.  They are a trap, leading us to ruin.  They do not lead to life.  What leads to life is connection to God, the joy of knowing Him, the satisfaction of having Peace in the Loving hands of God.

MOLESKIN:

ANNOUNCEMENTS:
Fellowship afterward at Union Jacks.