F3 Knoxville

Author: Lillydipper

Opposite

THE SCENE: Nice evening, temps in 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 20 Side Straddle Hops, 8 Pinto Twists, 8 Twisties, 5 Taradactials forward and backward, 10 Windmills.
THA-THANG:

Mosey to the large southern parking lot just east of the outdoor chapel.

We will run four corners, doing the following exercises in each corner:  20 Hello Dollies, 20 Flutter Kicks, 20 Bicycle Kicks, 20 Box Cutters.  Rinse and Repeat.

Mosey to the perimeter trail that is close to the pavilion.  We will head east and then north on the perimeter trail, doing Run-Ten-Tens.  In honor of Rin-Tin-Tin we will bark three times before we get started.  We will do ten Big-Boys and ten Merkins, then run for 10 lights and repeat the exercises.  After doing the sets of exercises three times, the leaders circle back to the six.  We then start the pattern again.  We will stop once we reach the benches at the top of Cardiac.

At the benches we will rotate between 20 bench dips and 20 Jump Squats, repeating the pattern two times.

Mosey to parking lot opposite of the AO.  We will run from one curb down the long side of the parking lot to the other curb.  At the far curb we will do 10 incline merkins.  At the near curb we will do 10 decline merkins.  Rinse and repeat.

Mosey to AO.

MARY:
50 Baby Crunches (4 ct).
COUNT-OFF & NAME-O-RAMA
11 men, no FNGs.
CIRCLE OF TRUST/BOM:
The Opposite of What We Expect

As Christmas approaches, I think of the Christ that I worship, the man that Christians call God, King of Kings and Savior – and, I am amazed at how this Christ is so much the opposite of what the World expects a God to be.

  1. We would expect the King of Kings to be born in a castle.  Jesus was born in a trough for cattle.
  2. We would expect this Prince of Peace to surround himself with the religious leaders of his time, well-known men, wise men.  Jesus takes on fishermen, unknown men with little wealth as his disciples.
  3. We would expect the savior of the world to live and minister there for a long time.  Jesus dies at age 33 having only ministered for three years.
  4. We would the Holy of Holies to speak to the leaders and most respected.  Jesus ministered to all who had ears to hear and that included prostitutes, the blind, and the disrespected.
  5. In a world that looks on the rich and famous as lucky, Jesus said “Blessed are the meek, the poor in spirit and persecuted.”
  6. We would expect a King to slay his enemies or at least beat them down.  Jesus says to turn the other cheek.
  7. We would expect a King to have his servants to bow down before him and adorn him with the best of clothing.  Jesus, instead, acts like a servant, washing the feet of his disciples.
  8. We would expect our God to demand respect.  Jesus dies on a cross, allowing others to taunt, beat and spit on him.
  9. And, after such a death, we can expect to lose hope.  Jesus rises from the grave, allows us to touch his wounds, and says He is life everlasting.

MOLESKIN:
Prayers for Rooney’s mother who is having surgery this upcoming Monday.

These Are the Days

THE SCENE: Windy, windy, windy, temp about 66 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 second squat, 10 Mountain Climbers, 20 second squat, 10 Cherry Pickers, 30 second squat, 5 Baby Arm Circles Forward and Backward as well as 5 Wide Arm Circles Forward and Backward, 60 second squat.
THA-THANG:
We will split into two groups.  Group 1 start in the pavilion while Group 2 will start on the Playground.  We will do 10 Picnic Table Pullups and 10 Incline Merkins at the picnic tables.  We will do 10 Bench Jumps and 10 Decline Merkins on the benches.  After each man does the exercises he should run to his right side of the pavilion do the next set of exercises at the next spot.  Rinse and repeat 3 times.

Mosey to the bottom of mini cardiac.  We will Bernie Sanders to Park Sign then run to the crosswalk.

Mosey to the stop sign where the road goes to the admin bldg.  We will circle up to do 20 Hello Dollies.

Mosey to the parking lot that is below the Coliseum.  Men will split into teams of two and will do Doras.  While partner one runs up stairs, across the coliseum area to the end of the parking lot, and back to the spot we are gathered at, partner two does the exercises.  Partners then switch.  Here are the exercises:

  • 150 Jump Squats
  • 150 Iron Mikes (both feet = 1)
  • 150 Bicycle Kicks (4 ct)
  • 150 Flutter Kicks (4 ct)

Mosey to roadway that semicircles by the soccer fields.  We will run around the semi-circle doing two burpees after every ten stakes in the grass.  Men finishing first will alternate between Merkins and Big-Boy Sit-ups.

Mosey to the large parking lot is near what used to be the southern ball fields.

We will do suicides to each light post and then the end of the parking lot.  Each time a man comes back to the curb he should do 20 Baby Crunches.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
21 men with one FNG, Darrell Roberts, whom we dubbed “Hochuli.”  We were also blessed to have Trunk and Submarine visit us as they are usually at the Truck Stop on Saturday mornings.
CIRCLE OF TRUST/BOM:
Ask guys who are in their 60s like me.  Life is short.  We need to accept the glory and beauty of what God has given us here.  Man, we need to savor these days, bless them, hold them in our hearts.  The time is now.  Why wait until we are in retirement or on our deathbeds to enjoy God’s gift to us.  The other day, I was listening to one of my favorite songs by Van Morrison, one that you might not have heard as it isn’t as famous as some of his others.  It captures the idea of our needing to cherish our time here on earth while thinking of our savior who has blessed us with the gift of life.

“These Are The Days” by Van Morrison

These are the days of the endless summer
These are the days, the time is now
There is no past, there’s only future
There’s only here, there’s only now
Oh your smiling face, your gracious presence
The fires of spring are kindling bright
Oh the radiant heart and the song of glory
Crying freedom in the night
These are the days by the sparkling river
His timely grace and our treasured find
This is the love of the one magician
Turned the water into wine
These are days of the endless dancing and the
Long walks on the summer night
These are the days of the true romancing
When I’m holding you oh, so tight
These are the days by the sparkling river
His timely grace and our treasured find
This is the love of the one great magician
Turned water into wine
These are the days now that we must savor
And we must enjoy as we can
These are the days that will last forever
You’ve got to hold them in your heart.

MOLESKIN:
Prayers for Cheatsheet as the new parenting plan that will be made for he and the mother of Cheatsheet’s daughter, Willow.  Prayers for all those impacted by the tornados that swept through Kentucky last night.
ANNOUNCEMENTS:
Christmas Party!  Also, great job by F3 men in helping with Christmas projects to help others in our community.

Absolutely

THE SCENE: Nice evening, temps in 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank Stretches, 20 Plank Jacks, 10 Rockettes, 10 Tempo Merkins, 10 Windmills, 7 Full Body Twists, Little of This and That.
THA-THANG:

Mosey to the Caribbean parking lot.  We will run around the Caribbean stopping at cones to do the exercises listed.  Instructions on how to get to the next cone will also be listed.

  • Cone 1:  20 Squat Jumps then Bernie to Cone 2.
  • Cone 2:  20 Big Boys then Hop to Cone 3.
  • Cone 3:  20 Iron Mikes (2 count) then Lunge to Cone 4
  • Cone 4:  20 Diamond Merkins then Grapevine with right foot leading to Cone 5
  • Cone 5:  20 Star Jumps then Bernie to Cone 6
  • Cone 6:  20 Bicycle Kicks (2 count) then Hop to Cone 7
  • Cone 7:  20 Side Straddle Hops (2 count) then Lunge to Cone 8
  • Cone 8:  20 Shoulder Taps (2 count) then Grapevine with left foot leading to Cone 1.
  • Rinse and Repeat

Mosey to the street-side end of the Serpentine Sidewalk.  We will go on the Serpentine Sidewalk doing patterns of 1 and 4, where we will bear crawl to one light then run four more lights and repeat that pattern until we get to the perimeter trail.  We will then go back on the Serpentine Sidewalk but lunge for one light and run for four light, repeating that pattern until we hit the street.  The first brother to get to the street will sweep everyone back to the perimeter trail.

Mosey to Cardiac.   We will run up Cardiac stopping at the following spots to do the following exercises:

  • Turn 1:  20 American Hammers (four count)
  • Turn 2:  20 Hello Dollies
  • Turn 3:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to the bottom of mini-cardiac.  We will Bernie up mini-cardiac to the Park Sign then sprint the rest of the way up to the crosswalk. Then we will sprint back to the AO.

MARY:  Stretches .

COUNT-OFF & NAME-O-RAMA 
15 men, no FNGs.
CIRCLE OF TRUST/BOM:
Shaun Slate, the preacher at my church, said something recently that really got me to thinking.  He said, “We can be absolutely right.  But, if we do not love we are absolutely wrong.”

Think about that the next time you are debating with someone about an issue you feel strongly about.  “We can be absolutely right but if we don’t love we are absolutely wrong.”  Think about that when your child doesn’t live up to your standards.  Think about that when someone doesn’t worship the way you do.  Think about that the next time you argue with your wife.

I might get angry with someone for a stance they take.  I might think, why won’t that person get vaccinated.  Or why can’t he see how electing that money-spending candidate will effect the economy.  I can question their stance.  But, I shouldn’t let my questioning stand in the way of loving that person.
Too often we got on our high horse and fail to see the viewpoint of the other, thinking they are ridiculous.  If we do that, we are not loving them. 

As a therapist, I see this issue come up many time in marriages.  In the therapy session, each spouse wants to make their own point.  By golly, their spouse is wrong and they need to set things straight with the spouse.  But, focusing on the wrong and trying to set things straight is damaging the marriage.  In marriage, we need to love our spouses even when they are wrong.  And in life, we need to love other people, even when they are wrong.  

Thank you Lord that you are that way.  You continue to love us humans no matter how often we are wrong.  Lord, forgive me for getting on my high horse and sometimes thinking I am better than someone else because “I have it right.”  Firstly, I probably don’t have it right.  And secondly, if I am not hearing and loving that person, than I am absolutely wrong.

MOLESKIN:
Prayers for mother of Steam’s girlfriend as the mother is currently starting chemotherapy for cancer.  Prayers for Pusher as tomorrow is the anniversary of his widow’s death.  Prayers for religious mentoring for The King James.  Prayers for wife of Juke Box.  Prayers for Sparkler’s mother who lost her husband (Sparkler’s stepfather) about one year ago.  Prayers for Mr. Jinxy’s small grandchild who has a problem with her foot and for Hooker and his wife, Carli, who are the parents of the child.
ANNOUNCEMENTS:
Toy collection by F3 for charity.  Remember Judge Judy’s Christmas Party on Saturday, December 11.  You need to sign up for it on Slack.

You Are Already There

THE SCENE: You Are Already There
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around the lot, 20 Side-Straddle Hops, 15 Shoulder Taps, 10 Rockettes, 5 Cherry Pickers, 5 Windmills, Michael Phelps, A Little of This and That
THA-THANG:
Men split up into teams of two.  We will go to parking lot across the street.  Each team gets two bricks.  Mosey with bricks to the Caribbean parking lot.

Team runs together around parking lot stopping at every two islands.  At each island each partner does five mini-man-makers with bricks.  While one partner does the five mini-man-makers the other partner does five shoulder taps (both shoulders = 1).

Next, we will do Doras with the bricks.  While one partner runs to the cone which is about 40 yards away, the other does the exercises with the bricks.  Then partners switch.  Each team does the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Punches with each hand
  • 100 Wings Up
  • 100 Wings Out
  • 100 Winds Down

Mosey back to the shaded parking lot to drop off the bricks.

Mosey up Mini-Cardiac and then go on perimeter trail to the stop sign at road that lead to Admin Bldg. We will do 20 American Hammers in cadence.

Mosey to bottom of Mt. Everest.  We will do the following exercises before running to the top of the Space Needle, then back to the portion of the road in front of the Admin Bldg Parking Lot.

  • 20 Hello Dollies
  • 20 Flutter Kicks
  • 40 Little Baby Crunches

Mosey from Admin Parking Lot to Front Porch of Admin Bldg.  We will do 20 Calf Raises on steps then run counter-clockwise on loop that goes through Coliseum Area.  On the benches in that area we will do 20 Bench Lifts.  Then we will continue to run counter-clockwise around the loop and go back to porch.  Rinse and Repeat.

Mosey to AO

MARY:
Bernie and Skip Around the Parking Lot.  Ten Jump Squats.
COUNT-OFF & NAME-O-RAMA
17 Men with one FNG whom we dubbed, “Britches.”
CIRCLE OF TRUST/BOM:
You Are Already There

“Though we are incomplete, God loves us completely. Though we are imperfect, He loves us perfectly. Though we may feel lost and without compass, God’s love encompasses us completely. … He loves every one of us, even those who are flawed, rejected, awkward, sorrowful, or broken.”
― Dieter F. Uchtdorf

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (1 Corinthians 13:4-7)

Life is a journey.  In that journey, men tend to live it like a quest.  The quest is the prize and we are always yearning for something more.  And, we tend to tie our self-concept into it.  That quest can be a good thing.  We tend to grow along the way.  But if that quest is not for God, we fall short.  We get that worldly thing but will always yearn for something more.  More money, a better job, a bigger home, a faster car.  Further, if we tie our self-concepts into that quest, we are deceived.  Are egos grow too big if we attain the worldly goal or we look at ourselves as failures if we don’t attain it.

Stop to think about life’s purpose.  What are we living for?  What is it that we are supposed to attain in this life.  Brothers, what if we are already there?  What if God loves us completely, just as we are.  What if we don’t have to win the prize, set the high mark, achieve some kind of standard to have God love us to the very depth of our being?  God loves us despite our flaws.  God keeps no record of being wronged by us.  God is patient, is kind, and never gives up in us, is always hopeful for us, enduring every one of our circumstances and human failures.

If we have that kind of love, we can be satisfied with what we have and who we are.  I don’t need the fast car, the mansion on the hill, to eat at the best restaurants.

Having that kind of love, knowing that whatever I do, that I am always favored by God and I am never seen as a failure in his eyes – that gives me the confidence to go out and take risks.  Knowing that should give us brothers the confidence to try, fail, and try again.  For we may fail, but we are not failures.  God is with us.  He loves us to the end.  We may never achieve our worldly quests.  We may fall short of getting that job we want, buying the house we hope for, earning the type of money to give our wives and children the things we long to give them.  But we have already attained our heavenly quest.  God is there with us already.  And if we trust in that, even if we die tomorrow, we have achieved our prize.

MOLESKIN:
Praise for Swimmies who has a daughter due to be born and house about to be closed on for the same day.  Prayers for those who are ill or shut in, including Steam’s mother who recently contracted Covid.  Fortunately, she is doing well.  Prayers for all those who are traveling at Thanksgiving.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s home on December 11.  Thanksgiving workout at Asylum will be at 7 am this Thursday.  Asylum and Asylum PM will combine for that workout.

Confess

WARM-O-RAMA:
20 Side-Straddle Hops, 10 Plank Jacks, 10 Imperial Walkers, 10 Tempo Squats, 10 Windmills, 5 Full Body Twists, Little of This and That

THA-THANG:
Mosey to Stop Sign at Southeastern Corner of Admin Bldg.  Do 20 Hello Dollies, 4 ct.

Mosey to parking lot that has steps leading up to Coliseum.  We will do Doras.  While Partner 1 runs up steps, runs south, then comes back to end of the parking lot, Partner 2 starts exercises.  Then, partners switch.  The exercises that each partnered team performs are:

  • 150 Squat Jumps
  • 150 Bicycle Kicks, 4 ct
  • 150 Iron Mikes, 4 ct
  • 150 Flutter Kicks, 4 ct

Mosey to Parking Lot that semi-circles past the soccer fields.  Men run 10 gate poles, do 2 burpees, then continue 10 more gate poles, do 2 more burpees, and repeat the pattern to the end of the semi-circle.  Those arriving at the end of the semi-circle do Big Boy Sit-ups until all men arrive.

Mosey to what was formerly the southern ball field parking lot.  We will do suicides by starting at southern curb, running to each light pole, run back and then do 10 Little Baby Crunches.  Then go to next light pole, come back and do 10 more LBCs.  Repeat this pattern until the curb at other end of parking lot is reached.

Mosey back to Parking Lot that semi-circles past the soccer fields.  We will run 10 poles, then lunge 5 poles and continue that pattern all the way to the other end of the semi-circle.

Mosey to stop sign at southeastern corner of Admin Bldg.  Do 20 American Hammers.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:

1 John 1: 8-10

If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, God is faithful and just and will forgive us our sins and purify us from all unrighteousness. If we claim we have not sinned, we make him out to be a liar and his word is not in us.

I am a Christian.  Some people think that Christians claim they are not sinners – that because they go to church or read the bible or believe in God that they are somehow better, cleaner, purer than others.  That is just not true.  Christians aren’t those who have no sin.  They are those who confess their sin.

I am a Christian.  I am also a screw up.  I may say I’m going to be nicer the next time, that I am going to stop cussing at other drivers on the road, that I am never going to drink too much alcohol again, that I am going to treat my body better because it is a vessel of Christ, that I am going to stop thinking such vulgar thoughts, that I am going to stop coveting what others have that I don’t.  I may say it, but I find myself screwing up again and again.  As the Apostle Paul said of himself in the Bible:

For the good that I will to do, I do not do; but the evil I will not to do, that I practice (Romans 7:19).

Christians aren’t those who have no sin.  They are those who confess their sin.  I know that I have a God who loves me.  I give myself up to him.  I know he forgives me, even died for me, and that makes all the difference.  I take joy in knowing that the creator of this world is a God of Love and forgives my sin.  Does this mean that I go out and boldly sin, knowing God will forgive me?  No.  It means that because God loves me, I will try to carry that love forward, doing as He would want me to do, living His will.  And so, despite my sinful nature, I will try to do good for others, often failing, but also doing good as I strive to live for God.

MOLESKIN:
Prayers of praise for Cheatsheet getting his stolen truck back, for Drum Major’s daughter being able to start running again after her injury, and for Jet Lag and his family being able to go back to the Philippines. Prayers for Pusher, his wife, and his children who will miss Jet Leg and Jet Lag’s family.  Prayers for us who will also miss Jet Lag!  Prayers of praise for Pusher’s daughter getting her driver’s license and for Pusher and his wife who will naturally worry about her driving. Prayers for The King James during this lonely time but time when he can get closer to God.