F3 Knoxville

Category: Asylum AM

Founding AO

Love is God

THE SCENE: Rainy, low 50s… the “Fake” gloom was sure real tonight!
F3 WELCOME & DISCLAIMER

Check


WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

– Leg stretch/Cherry picker things

– 10 Imperial Squat Walkers (4-ct), in Cadence

– 10 BACs forward and backward  (4-ct), in Cadence

– 7 Tempo Merkins (4-ct), in Cadence

THA-THANG:
Tabata workout.  Wall sits during the “rest”

7 rounds of each exercise, 20 secs AMRAP, 10 secs rest in between.  30 seconds rest (wall sit) after each set.

  1. Mountain Climbers
  2. Step ups
  3. Big Boy Situps
  4. Merkins
  5. Bench Pull Ups
  6. Bobby Hurleys
  7. Catalina Wine Mixer (shortened this because these are killers after so many Merkins)
  8. Pickle Pounders
  9. Bench Dips (I think we shortened these too)
  10. American Hammers
  11. Boat/Canoe (got about 1/2 way through this before time)

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
14 Strong!
CIRCLE OF TRUST/BOM:

With Valentine’s Day coming up, and given the usual plethora of bad news on the TV, I wanted to talk a little bit about love.  Not romantic love, that’s mushy and gross.  But about Biblical and unconditional love.

There was a poll of grade schoolers about love… one little girl wrote “If you want to get better at loving, start with someone you hate.”

Paul wrote about this kind of love in a letter to the Corinthians. As it is written in 1 Corinthians 13:1-8: If I speak in the tongues of men or of angels, but do not have love, I am only a resounding gong or a clanging cymbal. If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but do not have love, I am nothing.

He talked about a brotherly and sisterly love that overcomes prejudices and hate.  Because in the end, we are not loving others for them, but for God.

Paul wrote that Love is the highest Gift of All, because as the Apostle John said, “Love is from God. We love, because he first loved us.  If we love one another, God abides in us and his love is perfected in us.”

I recently read something about someone who I’ve always put on a pedestal as being the embodiment of unconditional love, and that is..  MR ROGERS!  The article was about a person does pro-bono work for abused children, and he met with an adult survivor of abuse who has come out on the other side and now mentors kids himself. He noticed Trolley from the Mr. Rogers show on the man’s desk and asked about it.  The man described the abuse he had suffered as a young boy at the hands of his mother.  After one particularly brutal beating, he turned on the TV.  In his words…

“And there was Mr. Rogers. It was the end of the show and he was having a quiet, calm conversation with those hundreds of kids. In that moment, he seemed to look me in the eye when he said ‘And I like you just for being you’. In that moment, it was like he was reaching across time and space to say these words to me when I needed them most.

“It was like the hand of God, if you’re into that kind of thing. It hit me in the soul. I was a miserable little kid. I was sure I was a horrible person. I was sure I deserved every last moment of abuse, every blow, every bad name. I was sure I earned it, sure I didn’t deserve better. I *knew* all of these things … until that moment. If this man, who I hadn’t even met, liked me just for being me, then I couldn’t be all bad. Then maybe someone could love me, even if it wasn’t my mom.

“It gave me hope. If that nice man liked me, then I wasn’t a monster. I was worth fighting for. From that day on, his words were like a secret fortress in my heart. No matter how broken I was, no matter how much it hurt or what was done to me, I could remember his words, get back on my feet, and go on for another day.

“That’s why I keep Trolley there. To remind me that, no matter how terrible things look, someone who had never met me liked me just for being me, and that makes even the worst day worth it to me. I know how stupid it sounds, but Mr. Rogers saved my life.

The next time I saw him, he was talking to one of my little clients. When they were done with their session, he helped her out of her chair, took both of her hands, looked her in the eyes and said: “And remember, I like you just for being you.

That, to me, is Mr. Rogers’ most powerful legacy. All of the little lives he changed and made better with simple and sincere words of love and kindness.

What is Love?  Love is God.

Fascinating Fact: He kept his weight at 143 his entire adult life.  One letter to say “I”, four letters to say “LOVE”, and three letters to say “YOU”.
MOLESKIN:
Prayers for the family and colleagues of the local policeman who was killed in a vehicle incident recently
ANNOUNCEMENTS:
CSAUP! Feb. 27th, 8:30-9 am. Be there!

Soggy Biscuits

THE SCENE:  Chilly and damp.  Around 40 degrees

F3 WELCOME & DISCLAIMER 


WARM-O-RAMA:
Warmed up in Pavilion with 30 SSH on four count, 10 tie fighters right and left legs, tempo merkins, 4ct plank jacks and a mosey around the parking lot
THA-THANG:
Started with traditional Sea Biscuit:

10 Burpees, 20 Merkins, and 30 Lunges then a lap

10 Burpees, 20 Merkins, and 30 Lunges then 2 laps

All completed 4 rounds then we grabbed a rock for

12 Minute coupon workout of

1 min of curls

1 min oh press

1 min of tricep extensions

1 min of squats

3 rounds worth

MARY:
Couple of Ab exercises got us to 615
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we commemorated Rosa Parks birthday and talked about courage.  Courage to stand up for what we believe in.  Joshua 1:9
MOLESKIN:

ANNOUNCEMENTS:

Why Worry

THE SCENE: Clear skies, temp in 50s.
F3 WELCOME & DISCLAIMER
20 Side-Straddle Hops, 10 Plank Jacks, 10 Windmills, 10 Tempo Merkins, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Backward.
THA-THANG:
Mosey to the Southern Parking Lot close to the soccer fields.  We will go counterclockwise around the parking lot, stopping at each corner.  The following shows the exercises we do at each corner and how we get to the next corner:

  • Corner 1:  20 Merkins.  Bernie Sanders to Corner 2.
  • Corner 2:  20 Hello Dollies, 4 count.  Run to Corner 3
  • Corner 3:  20 Big Boy Sit-ups.  Bernie Sanders to Corner 4
  • Corner 4:  20 Flutter Kicks, 4 count.  Run to Corner 1.
  • Rinse and Repeat but Skip instead of Bernie.

We will Mosey to the perimeter trail where it goes by the pavilion close to the Southern Parking Lot.  We will run for 10 lights.  Those rabbits getting there first will come back and meet the six.  Then we will do the first of the exercises listed below.  Next we will run another 10 lights.  Those rabbits getting there first will come back and meet the six again.  Then we will do the second of the listed exercises.  We will do this until we hit the serpentine sidewalk.  The exercises are:

  • 20 Dive Bombers
  • 20 Squat Jumps
  • 20 Bicycle Kicks (4 ct)
  • 20 Iron Mikes (2 ct)

At the Serpentine Sidewalk we will hop forward for one light, then run for four lights.  We will repeat the pattern until we hit the end of the Serpentine Sidewalk.  Then we will return back on the Serpentine Sidewalk by lunging forward for one light and running for four lights until we hit the perimeter trail.

Mosey to the base of Cardiac.  We will Bernie for two lights and run for two lights, repeating this pattern until we reach the roadway.

Mosey to the AO.

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

What If?

What if the stock market crashes before I turn 70 and all the savings I have been relying on to retire plummets?

What if I get sued for malpractice and my reputation as a therapist takes a nose dive?

What if there is so much fighting within our country that it reaches a point where it is no longer the pillar of strength and beacon of hope for so many people?

What if my legs start to give out so much that I can no longer work out with my brothers in F3?

What if that lady in charge of the Lakeshore Park Conservancy, who has told us to stop writing on sidewalks and keep out of the ballpark area when teams are playing, somehow forces F3 out of the Asylum?

What if my house falls apart due to some kind of reason that my home insurance policy doesn’t cover?

Here’s two sentences from Philippians 4: 6-7:


Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

Let me give you a few more “what if” questions.  Think about these questions, dwell on them a bit.

What if there truly is a God who watches over us and loves us?

What if God takes delight in us, not for the riches we make but for the good we do for others?

What if God will take care of us through the greatest of losses, even our possessions?

What if Jesus really did die for our sins and arose three days later?

What if God truly does hear us when we pray?

What if there is a heaven and God will be with us, even when we die?

I’ll end this message with some verses from the song, We Will Feast in the House of Zion by Sandra McCracken

We will not be burned by the fire
He is the Lord, our God
We are not consumed by the flood
Upheld, protected, gathered up

We will feast in the house of Zion
We will sing with our hearts restored
He has done great things, we will say together
We will feast and weep no more

MOLESKIN:
Prayers for Thunderstruck’s mother, who has cancer and for Operation and his wife as they try for pregnancy.
ANNOUNCEMENTS:
CSAUP at the Asylum on February 26, 6:30 am to 9 am.  Chance for F3 men to serve for RAMUSA.org.  This is a clinic that provides medical and dental services for free to people in the community.  The clinic will be in Knoxville on June 24 to 26.  Our brother, Cat Gut, needs to know by March 1 if you can help.  Let him know if you can.

Live in God

THE SCENE:  Partly cloudy and cold, temp about 20 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Imperial Walkers, 10 Mountain Climbers, 10 Twisties, 10 Tempo Merkins, 10 Windmills, Michael Phelps, Little of This and That
THA-THANG:
Mosey to stop sign by intersection of main roadway and road that goes to the Admin Bldg.  We will do 20 American Hammers.

Mosey on perimeter trail until it intersects with trail coming from Lyons Bend Gate.  We will do 20 Hello Dollies.

Next, we will head west and then east on the perimeter trail.  We will do nickel, dime, quarters with the following exercises:

  • Jump Squats
  • Iron Mikes (both legs = 1)
  • Dive Bombers

We will stop when we get to the Northshore Gate.

Mosey to Area 51 and go to the curb.  Find a partner for teams of two.  One one partner runs to the entrance of Area 51, does 5 merkins, and runs back, the other partner works on the listed exercises below.  Then partners trade places.  Each team will do:

  • 200 Baby Crunches (4 ct)
  • 150 Flutter Kicks (4 ct)
  • 150 Bicycle Kicks (4 ct)

Next, we will run up hill above area 51.  At the top, we will alternate between 10 Merkins and 10 Big-Boy Sit-ups until the six is there.

Mosey to the stop sign by the roadway that goes to the soccer fields.  We will stop to do 20 Box Cutters.  Mosey to the soccer fields.  We will do suicides, with Bernie Sanders to each cone, a mosey to the left of cone parallel with that cone, and then sprint back.  We will do 20 Baby Crunches each time we get back until we finish the suicides.

Mosey to the open outdoor structure that is close to the outdoor chapel.  We will do 20 four count bench dips and 20 decline merkins.

Mosey to parking lot by the playground.  We will do 20 Georgia Cheerleaders (inverted Pickle Pounders).

Mosey to the bottom of mini-cardiac.  We will Bernie Sanders to park sign, then sprint to top.  We will then run back down to AO.

MARY:
We will cash out with ATMs.
COUNT-OFF & NAME-O-RAMA
19 men, no FNGs.
CIRCLE OF TRUST/BOM:

LIVE IN GOD

Psalm 19: 7-10:

7 The law of the Lord is perfect,[c]
reviving the soul;
the testimony of the Lord is sure,
making wise the simple;
8 the precepts of the Lord are right,
rejoicing the heart;
the commandment of the Lord is pure,
enlightening the eyes;
9 the fear of the Lord is clean,
enduring forever;
the rules[d] of the Lord are true,
and righteous altogether.
10 More to be desired are they than gold,
even much fine gold;
sweeter also than honey
and drippings of the honeycomb.

I need to remember that the law and ways of the Lord are perfect.  They are more to be desired than gold.  As Van Morrison asks in his song by the same name, “When will I ever learn to live in God.”  He goes on to say, “He gives me everything I need, and more – when will I ever learn?”  I don’t know about you, but I find myself getting caught up in the ways of the world time and time again.  Am I successful enough in my job?  How does my house look compared to my neighbors?  In an effort to “get ahead”, to be liked, to be popular, to be “a winner”, I focus on things that may be out of sorts with how I truly should be.  I may go along with a business idea that is not truly honorable.  I may cut corners to get something I want, not considering how that will impact others around me.  I might participate in conversation or laugh at jokes that, if I look closely, are belittling to certain segments of our population.  Our brother, Rooney, gave a message at a recent BOM that I need to consider more carefully for myself.  He said that when we consider what we are willing to do in our life, it should align with our moral compass.

When I consider what I am to do this day, does it align with God’s laws and way?  They are perfect and I need to remember that.  I don’t have to worry so much about getting ahead, pleasing other people, or being successful.  If I act as God asks me to do, that is success.  That is what I should live for, not what Gentleman’s Quarterly, Money Magazine, Newsweek, or the latest get rich book tells me to do.  God’s ways are finer than gold and sweeter than the drippings of a honeycomb.

MOLESKIN:
Prayers for the disenfranchised, for those who have lost loved ones, for Operation and his wife who are hoping she gets pregnant, and that F3 brothers will find activities that continue to help our community.
ANNOUNCEMENTS:
CSAUP!!!

What’s the name of this hill?

THE SCENE: Light snow on the grass, an ice skating rink on the grindstone, real feel of 11 and a crescent moon at sun rise. Gloom really means beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

– 22ssh 10 tempo squats
THA-THANG:

  • Thang 1- colonel trautman- pax a did 10 merkins and held chillcutt while pax b “ran” to pull up bars and did 3 pulls ups. “Ran”back and switched. Went for 8 min
  • mosey to base of springbrook rd hill.
  • Thang 2 -Totem pole
  • bernie up hill stoping at first light post.
  • 5 HR merkins
  • run back to bottom
  • bernie back up stop at light post one complete HR Merkins, Bernie to light post two.
  • complete 10 imperial stromkickers SC.
  • run back to bottom
  • repeat for 3 more light post
  • 3- 15 V-ups
  • 4- 20 Iorn Rockets
  • 5- 30 groiners
  • pax finished one full round so we started over working through the whole totem pole and then taking off the last one every round.
    -note light post on “unnamed hill” are not equal distance which is a “ Pleasant surprise”

Mary:

pax a 10 sc step ups pax b bbs till a done. Repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“It’s very easy to forgive others their mistakes it takes gut and gumption to forgive them for having witnessed your own.”

“It’s A sign of strength not weakness to admit that you don’t know all the answers”

 

MOLESKIN:
ANNOUNCEMENTS: