THE SCENE: 35F Clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Frosty, FNG- Poyo, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan leading up to the Knoxville Marathon. We will be using workouts from that plan in weeks to come and will need to start early to fit it all in. Stay tuned to GroupMe for that updated start time.
Hanson Plan Wk 1 (Speedwork Borrowed from Wk 2)
THE SCENE: 50F Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
400m Track Repeats:
Run one lap at your 5k or 10K race pace. Then slow mosey one lap for the recovery.
Then Repeat. The workout called for 12 repetitions, but due to time, we got in 8 or 9.
Cool Down was a 1.5 mile mosey back to JUCO.
BOM/COT:
Joined in with the Boot Camp guys led by Mandolin.
COUNT-OFF & NAME-O-RAMA
Erector, Cosmo, Spotter, Kick-flip, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan. The plan doesn’t actually call for speedwork this week, but that is not how we roll at JUCO Rush. We borrowed the speed workout from week 2, but cut it short for time. We will need to plan to start earlier than 5:15am in weeks to come to fit it all in.
God Hears our Laments
THE SCENE: Nice evening, temps in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Tempo Squats, 10 Tempo Merkins, 10 Windmills, 10 Rockettes, 10 Shin Lifts on Curb of parking lot.
THA-THANG:
Mosey to Southern Ball Fields Parking Lot. We will do suicides running to each of five cones in parking lot. At end of suicide run each man will do following exercises:
- 15 Shoulder Taps (both shoulders = 1)
- 20 Big Boy Sit Ups
- 15 Hand Release Merkins
- 20 Hello Dollies (four count)
- Rinse and Repeat exercises only.
Mosey to perimeter trail just past Southern Ball Fields Pavilion. We will run for ten lights and stop to do the following exercises after each ten lights:
- 5 Hand Release Merkins
- 10 Squat Jumps
- 20 Big Boys
- 30 Squats
When we reach Serpentine Sidewalk we will stop. We then will do 14’s on Serpentine Sidewalk, bear crawling one light and running for four, repeating that pattern until we get to roadway.
Mosey to CMU Pile. Each man grabs CMU. We will do 20 Overhead Presses, 20 Curls and 20 Rows in Cadence.
Mosey to AO.
COUNT-OFF & NAME-O-RAMA
12 men, no FNGs.
CIRCLE OF TRUST/BOM:
Psalm 142: 1-2
1 With my voice I cry out to the LORD; with my voice I plead for mercy to the LORD.
2 I pour out my complaint before him; I tell my trouble before him.
In our lives we need to guard against being overly negative. We should have grateful hearts and be thankful for what God has given us. But that does not mean that God doesn’t want us to complain to him. He is our loving father. Just as each of us who are fathers want to hear from our children if they are troubled, God wants to hear from us when we are sad, angry, confused, bitter, disappointed, overwhelmed, or desolated. Go ahead and complain to God. For goodness sake, about a third of the Psalms in the bible are laments! In fact, just go to the Psalms if you want to learn how to complain. Life presents us with challenges that are difficult to overcome. God gives us life. Go ahead and complain to the Big Guy when you are upset with him and want to complain about the doggone life he has created. I think of that great scene from Forest Gump when Lieutenant Dan, who lost his legs in the war of Vietnam, curses and screams at God, facing the storm on Forest’s boat, Bubba Gump. Here are some of Lieutenant Dan’s words to God: “You think this is a storm! C’mon you Son of a Bitch. It’s time for a show down. You and me. Come and get me!” Lieutenant Dan was certainly being open with God in that scene. He was angry, bitter, desolated. But Lieutenant Dan changes after that incredible scene. He is kinder, tender even. We see him thank Forest for hanging in there with him and ask for his forgiveness. We see the lieutenant jump with joy into the same ocean that had presented the terrible storm only days before. In Forrest Gump’s words, “He never said so. But, I think Lieutenant Dan made his peace with God.”
If you want to see how to complain to God, look at the Psalms. You will see complaints about being forsaken, about feeling abandoned, about feeling destitute. You will also see recognition that God is there through it all, to protect, comfort and assist. And so, David, who in various Psalms complains of the Lord forsaking him can also say in Psalm 22:
2 The LORD is my rock and my fortress and my deliverer, my God, my rock, in whom I take refuge, my shield, and the horn of my salvation, my stronghold.
3 I call upon the LORD, who is worthy to be praised, and I am saved from my enemies.
4 The cords of death encompassed me; the torrents of destruction assailed me;
5 the cords of Sheol entangled me; the snares of death confronted me.
6 In my distress I called upon the LORD; to my God I cried for help. From his temple he heard my voice, and my cry to him reached his ears.
When in trouble, when overwhelmed, look to the Psalms. Read them while you talk to the Lord of your own tribulations. Go ahead and complain to Him. But also listen closely for His answer.
MOLESKIN:
Prayers for Sparkler’s friend, Randy, who died on Sunday, and for his family. Prayers for Butter’s sister. Prayers for Pinto who will have back surgery in early December.
ANNOUNCEMENTS:
Convergence at Truck Stop and 3rd F at Two Rivers Church on December 7.
Millenial@The Project
THE SCENE: 33 and gloomy…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We used the 10 exercises that will comprise the workout: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees.
THA-THANG: (right out of the Exicon)
Millennial: Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or rotating the Q through the 100 burpees. 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees. Named as year 2000 is within the time period around which the Millennial generation was born.
MARY:
PAX Choice: Squeaky Bed Dolly, Freddy Mercury, 100 (interesting new exercise – ask Samaritan), Flutterkicks, and Hello Dolly (waddup girl!)
COUNT-OFF & NAME-O-RAMA
Erector, Kickflip, Salad Boy, Samaritan, Chaco, and Snaggletooth
CIRCLE OF TRUST/BOM:Revelation 3:14-22 New Living Translation (NLT)
The Message to the Church in Laodicea
14 “Write this letter to the angel of the church in Laodicea. This is the message from the one who is the Amen—the faithful and true witness, the beginning of God’s new creation:
15 “I know all the things you do, that you are neither hot nor cold. I wish that you were one or the other! 16 But since you are like lukewarm water, neither hot nor cold, I will spit you out of my mouth! 17 You say, ‘I am rich. I have everything I want. I don’t need a thing!’ And you don’t realize that you are wretched and miserable and poor and blind and naked. 18 So I advise you to buy gold from me—gold that has been purified by fire. Then you will be rich. Also buy white garments from me so you will not be shamed by your nakedness, and ointment for your eyes so you will be able to see. 19 I correct and discipline everyone I love. So be diligent and turn from your indifference.
20 “Look! I stand at the door and knock. If you hear my voice and open the door, I will come in, and we will share a meal together as friends. 21 Those who are victorious will sit with me on my throne, just as I was victorious and sat with my Father on his throne.
22 “Anyone with ears to hear must listen to the Spirit and understand what he is saying to the churches.”
MOLESKIN:
A recent death of a friend and brother in Christ is causing me to reevaluate my priorities. It makes me want to take hold of my loved ones and say the important stuff, and allow lesser “priorities” to take their proper place in the lower rungs of my heart and daily activities. Busy-ness and the “tyranny of the urgent” often displace what is truly important: for me, that is not being lukewarm in my relationship with Jesus, but seeing my poverty for what it is, hearing Jesus knock, and letting him come in and “sharing a meal together as friends.” And sharing this same conviction and desire for my loved ones and all with whom God would cross our paths.
ANNOUNCEMENTS:
Stay with me
THE SCENE: 35 on the dash for the drive out, nice and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkin x12
Shoulder taps x12
Imperial walkers x12
Bend and squat x12
SSH x12
THA-THANG:
Mosey over to the sidewalk directly beside the lower entrance to the convention center and under the light to illuminate the chalk on the ground. Routine is the escalator, which as Swanson pointed, out, we were in site of an actual escalator inside. Though that one is less fun and less painful. Start with the first exercise, run to the Big Ball for 5 pull ups, and run back. Do first and second exercises, another run and 5 pull ups. Etc. etc. adding an exercise each iteration.
- SSH x20
- Tempo merkins x10
- Alternating shoulder taps x15
- Y Ups x10
- Wide merkins x10
- Mountain climbers x20
- Elevated foot crunches (legs straight out) x20
Ending count of 140 SSH, 60 tempo merkins, 75 shoulder taps, 40 Y Ups, 30 wide merkins, 40 mountain climbers, 20 elevated crunches and 35 pull ups. And some running.
Mosey just around to the amphitheater stage so I can steal some of the more difficult (at least for me) ab exercise. First was Butterfly’s oblique 45s (lay with knees to one side and crunch to 45) x10 each side. Next from Passport were his grinders, which I struggled to count (left elbow to right knee while keeping left leg straight and off ground) x10 each side.
Stay With Me – Plank during the song “Stay With Me” by In Flames (about a 5 minute song), anytime those words are sang do one merkin. The song is a lot of planking at the beginning and firing off lots of merkins towards the end.
MARY:
Flutter kicks x15
American hammers x15
Boat/canoe
COUNT-OFF & NAME-O-RAMA
6 strong: Swanson, Half Caff, Ariel, G6, Amazon, Abort
CIRCLE OF TRUST/BOM:
We were discussing Thanksgiving plans a few days ago and my mom told me that even though there are a few places I am supposed to get to, that I need to plan on eating and staying with her for a bit. That really got me thinking about how we tend to rush through the holidays this time of year and try to get to four different places in one day. That might be necessary for some, but you miss out on a lot by not taking that time and really being present if you’re just worried about getting to the next place.
Most of us will never regret the things that we did, rather those that we didn’t. Don’t let your future self look back on this holiday and wish you’d spent more time with someone. No one is promised tomorrow, so make sure you’re present and enjoy the privilege of family and friends. Leave no doubt, aye.