F3 Knoxville

Category: Asylum AM

Founding AO

Struck Down But Not Destroyed

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers (four count), 10 Cherry Pickers, 10 Rockettes, 10 Baby Arm Circles Forward and 10 Backward
THA-THANG:
Get Bricks out of Truck.  Mosey Across Street to Trail that meanders to gate at Lyons Bend.  We will run with bricks for five lights then do 5 Mini-Man-Makers, 10 Jump Squats, 20 Squats and 25 Wings Up (still holding bricks).  Those getting finished first run in place with bricks.  We will then run for five more lights doing same exercises when stopping but with 25 Wings Out (instead of Wings up).  We will then run five more lights doing same exercises but with 25 Wings Down.  Next, five more but with 25 Overhead Presses.  Finally we will run for five more lights and do same exercises but with 25 Rows.  We will then mosey on roadway back toward AO.  However, we will stop in lowest parking lot on way back to bear crawls to inlets with bricks.  Finally, mosey back to AO and drop off bricks.

Mosey through entrance way of northern ball fields and go to northernmost ball field.  We will number off into two teams.  One team starts at home plate and the other team starts at second base.  We will do relay race with each man running around bases before next man starts.

Mosey to striped field in outfield.  We will do suicides running to each line and back to start but doing 15 Baby
Crunches each time we come back.  Those who finish suicides first will alternate between 10 Big Boys and 10 Merkins until everyone is back.

Mosey to pavilion.  We will alternate between 25 Picnic Table Pull-ups and 25 Bench Dips. Next we will do 20 of each, then 15 of each, then 10 of each, and, finally, 5 of each.

Mosey past pitching cages at Northern Ball Fields to Cardiac Hill.  We will run up the hill stopping to the following exercises at the following locations:

  • Curve 1:  25 American Hammers (four count)
  • Curve 2:  25 Hello Dollies (four count)
  • Curve 3:  25 Decline Merkins
  • Benches:  25 Bench Dips

Mosey to CMU Pile.  We will break into teams of two each for Doras.  While one man Bernie’s to curb and sprints back, the other works on the exercises, then each man switches.  Teams will do the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Bell Ringers
  • 100 Rows

Mosey back to AO.

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

2 Corinthians 4:8-11

“We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus’ sake, so that his life may be revealed in our mortal body.”

As the year of 2019 comes to a close, I have been thinking about our brother, Pinto.  This has not been an easy year for him.  As you know, he had a major heart attack at the start of the year.  His mother died later in the year.  He began to cope with exhaustion and significant weight loss and weakening of the bones that led to a break in his back and tear in his rib cage.  He found out that multiple myeloma, a disease that causes cancer cells to accumulate in the bone marrow, was causing his bone weakness, weight loss and exhaustion.  Pinto is now undergoing chemotherapy and may have to receive stem cell therapy.  All of this has certainly given him pause to think about life in ways that we usually do not slow down to do.  As he told me at UT Hospital after he was diagnosed, “Lily, don’t take the chance to exercise with your F3 brothers for granted.  It is a blessing to be able to do so.”

Pinto was willing to admit anxiety in facing his treatment for multiple myeloma.  He is not only facing difficult treatment that can lead to sickness and exhaustion – he is facing his own mortality.  That can be a horrifying task.  But, as I think of our brother, I also think about the armor he has for his fight.

Pinto has the knowledge that he has loved his family strongly.  He is a wonderful father.  I remember the time he wanted to make sure who the hell my wife, Jan, and I were when we invited his daughter, Molly, to a Children’s Hospital Event where families stayed at a local hotel.  Fortunately, his wife already knew Jan well (and had met me a number of times) and after finding out we were alright people, he allowed Molly to go with us.  But Pinto was going to make doggone sure his little girl was going to be safe.  I think of Pinto’s relationship with Hooker, the strong bond between father and son, how much pride he takes in Hooker and who Hooker has become (as well as in Molly and who she has become)  And, I think of the powerful love Pinto has for his wife, Tessa.  That love was particularly poignant that day I saw them both in the hospital.  Both of them were exhausted, Lee from recent back surgery and Tessa from the sleepless nights by his side in the hospital.  The power of their love was tangible.

Pinto also has the armor of his relationship with God.  He believes in God and knows that God will be with him no matter where the journey with multiple myeloma takes him.  Gents, how many of us have truly faced death square in the face?  When we do, will we have what Pinto has?  I know that Lee Gentry wants to beat this cancer, to live on to enjoy life with his granddaughter (Hooker’s future child) that is due in May.  I think he will.  Yet, even if that were not the case, Pinto knows where he will go when he breathes his last breath here on earth.  That has to be comforting.  He knows that life goes beyond these fragile moments here.  He has a Father in Heaven who will never abandon him and will take him Home when his days here are gone.

Finally, when I consider my friend, Lee Gentry, I know that whenever his final day comes (which will probably be after mine since I am older than he is), Christ’s life will be revealed in Lee’s mortal body.  Because Pinto, Lee Gentry, though hard pressed by cancer and persecuted from every side is living the kind of life that God wants him to live.  He will be the first to tell you that he has had and will continue to have his human moments of doubt and anger.  But, he strives for more and seeks God in doing so.  And, in so doing, he reveals the love of Christ.

So, as 2019 comes to a close, I not only pray for Pinto’s health but I give thanks for his presence in our lives.

MOLESKIN:
Prayers for our brother, Pinto, and his family.  Prayers for Ed, cousin of Curveball, who died yesterday.  Prayers for Ed’s family.
ANNOUNCEMENTS:
Polar Bear Plunge on New Year’s Day and 2nd F party (wives or partners only, no children) at Tank’s home on Friday, January 3.

“Boxing” at the Asylum

THE SCENE: About 62 F, no breeze, beautiful red sunset
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC (20)
Windmills IC
Michael Phelps
Grady Corns (31 IC)
10 Merkins

THA-THANG:

Mosey to Large Lot with Island –  F3 “Boxing”
Divide into 2 teams
Team 1 at Cone 1 , Team 2 at 2nd Cone
Each team picks 2 exercises from the BAG (each bag contains a mix of exercises, performs each exercise together, then puts exercises in box and carries it to other team. Team can choose to draw 2 new exercises to pass on if they want. Exchange boxes where ever you meet, but proceed to the opposite cone.  Repeat until 4 exchanges have been made. There are wild cards – max 30 of anything- can only give out a wildcard
The following exercises were written on individual pieces of paper (and folded) in each bag:

20 BBS
20 American Hammer (4 ct)
30 LBC (1 ct)
25 Squats
25 Plank Jacks (1 ct)
10 Iron Mike (each leg is 1)
20 Merkins
20 Shoulder Taps (2 taps =1)
cone-cone
( x 2)		 Bear Crawl
20 Hello Dolly (4 ct)
15 Burpee
20 star jump
20 superman
20 lunge (1 leg=1)
wildcard
Mosey to sidewalk by road and new bathrooms
26’s – Run 2 lights, 10 BBS, run 6 lights, 20 Squats, repeat til we turn the corner to the left
Mosey to CMU Pile
each grab a cmu -26 press, 26 curl, 26 row
line up on lines – bearcrawl 2, bearnie 8, repeat to get to start point
 cmu – 26 press, 26 curl, 26 row
line up on lines -lunge 2, run 8, repeat to get to start point
26 press, 26 curl, 26 row
run to end back, return CMUS
Burnie up hill
mosey to Benches – 15 bench dips x 2
Mosey to AO

MARY:
Brainiac Q forgot
COUNT-OFF & NAME-O-RAMA
Q forgot to do count off and Name o Rama
CIRCLE OF TRUST/BOM:
A little bit about the history of Boxing Day and the Feast of St Stephens:

One school of thought argues that the tradition began in churches in the Middle Ages. Parishioners collected money for the poor in alms boxes, and these were opened on the day after Christmas in honour of St Stephen, the first Christian martyr, whose feast day falls on 26 December.
Some say the tradition stems from Roman times when money to pay for athletic games was collected in boxes. Amongst the ruins of Pompeii, boxes made out of earthenware with slits in the top full of coins have been found. Later the Romans brought the idea of collecting boxes to Britain, and monks and clergy soon used similar boxes to collect money for the poor at Christmas. On the day after Christmas, the priests used to open the boxes and distribute the contents to the poor of the village. Thus this day came to be called Boxing Day.
In the Republic of Ireland, the day is one of nine official public holidays.[3]
In Irish, it is called Lá Fhéile Stiofáin or Lá an Dreoilín, meaning the Wren Day. When used in this context, “wren” is often pronounced “ran”.[4] This name alludes to several legends, including those found in Irish mythology, linking episodes in the life of Jesus to the wren. People dress up in old clothes, wear straw hats and travel from door to door with fake wrens (previously real wrens were killed) and they dance, sing and play music. This tradition is less common than it was a couple of generations ago.Originally, the dead Wrens were attached to the end of a pole, if you gave out money, the Wren boy would give a a feather from the dead Wren. Depending on which region of the country, they are called “wrenboys” and mummers.
Stephen is first mentioned in the Acts of the Apostles as one of seven deacons appointed by the Apostles to distribute food and charitable aid to poorer members of the community in the early church. According to Orthodox belief, he was the eldest and is therefore called “archdeacon”.[4] As another deacon, Nicholas of Antioch, is specifically stated to have been a convert to Judaism, it may be assumed that Stephen was born Jewish, but nothing more is known about his previous life.[2] The reason for the appointment of the deacons is stated to have been dissatisfaction among Hellenistic (that is, Greek-influenced and Greek-speaking) Jews that their widows were being slighted in preference to Hebraic ones in the daily distribution of food. Since the name “Stephanos” is Greek, it has been assumed that he was one of these Hellenistic Jews. Stephen is stated to have been full of faith and the Holy Spirit and to have performed miracles among the people.[Acts 6:5, 8]
It seems to have been among synagogues of Hellenistic Jews that he performed his teachings and “signs and wonders” since it is said that he aroused the opposition of the “Synagogue of the Freedmen”, and “of the Cyrenians, and of the Alexandrians, and of them that were of Cilicia and Asia”.[Acts 6:9] Members of these synagogues had challenged Stephen’s teachings, but Stephen had bested them in debate. Furious at this humiliation, they suborned false testimony that Stephen had preached blasphemy against Moses and God. They dragged him to appear before the Sanhedrin, the supreme legal court of Jewish elders, accusing him of preaching against the Temple and the Mosaic Law.[Acts 6:9–14] Stephen is said to have been unperturbed, his face looking like “that of an angel”.[2]
In a long speech to the Sanhedrin comprising almost the whole of Acts chapter 7, Stephen presents his view of the history of Israel. The God of glory, he says, appeared to Abraham in Mesopotamia, thus establishing at the beginning of the speech one of its major themes, that God does not dwell only in one particular building (meaning the Temple).[5] Stephen recounts the stories of the patriarchs in some depth, and goes into even more detail in the case of Moses. God appeared to Moses in the burning bush[Acts 7:30–32], and inspired Moses to lead his people out of Egypt. Nevertheless, the Israelites turned to other gods.[Acts 7:39–43] This establishes the second main theme of Stephen’s speech, Israel’s disobedience to God.[5] Stephen faced two accusations: that he had declared that Jesus would destroy the Temple in Jerusalem and that he had changed the customs of Moses. Benedict XVI stated that St. Stephen appealed to the Jewish scriptures to prove how the laws of Moses were not subverted by Jesus but, instead, were being fulfilled.[6] Stephen denounces his listeners[5] as “stiff-necked” people who, just as their ancestors had done, resist the Holy Spirit. “Was there ever a prophet your ancestors did not persecute? They even killed those who predicted the coming of the Righteous One. And now you have betrayed and murdered him.”[Acts 7:51–53]
Thus castigated, the account is that the crowd could contain their anger no longer.[7] However, Stephen looked up and cried, “Look! I see heaven open and the Son of Man standing on the right hand of God!” He said that the recently executed Jesus was standing by the side of God.[8][Acts 7:54] The people from the crowd, who threw the first stones,[9][8] laid their coats down so as to be able to do this, at the feet of a “young man named Saul” (later known as Paul the Apostle). Stephen prayed that the Lord would receive his spirit and his killers be forgiven, sank to his knees, and “fell asleep” [Acts 7:58–60]. Saul “approved of their killing him”.[Acts 8:1] In the aftermath of Stephen’s death, the remaining disciples fled to distant lands, many to Antioch.[Acts 11:19–20][10]

MOLESKIN:
Prayer request for Jackie and Lee Smith of Arizona. Their son Jared passed on Christmas eve. They previously lost another son (Tyler) in Feb 2019.

ANNOUNCEMENTS:
Happy Birthday Lillydipper !!!

Celebrating 2 birthdays better than 1

THE SCENE: Low 40s with extra gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4ct, IC x 49
THA-THANG:
In celebration of the Q’s birthday (49) and High Heels’ birthday (54), the following exercises were performed as follows:  7 sets of 7 exercises (49 total), with 6 sets of 9 exercises (54 total) sandwiched in between each set of of 7.

  • At the AO, line up on curb for Rocky Balboas, sprint to other side for Merkins, run back, rinse and repeat.
  • Mosey to the Cloud for box jumps and dips
  • Mosey to Baby Everest with Squat Jumps at the bottom and Hello Dollys (4ct) at the top.
  • Mosey to the Pavalon for table rows and calf raises.
  • Mosey to the bottom of Cardiac.  Run to the top of Cardiac with 9 man makers somewhere (choice of the Pax) in between.
  • Mosey back to the AO.

MARY:
Howling monkeys, with each Pax doing one monkey humper in turn with the other pax holding position around the circle till 49 is reached.  Then do it again till 54 is reached.  Now, on the 6 for hands of time, counting to 49 and then to 54.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisiting the Q’s BOM from last year, it focused on getting out of my comfort zone and trusting God more.  (Phil. 4:13 and think about Paul’s level of discomfort with his mission).  Taking stock of last year, I’m disappointed in the difficulty I showed to trust God with decisions that might get me out of my comfort zone.  I need to do better.
MOLESKIN:

ANNOUNCEMENTS:

Prayer Lessons ITG

Prayer Lessons ITG

Everyone knows the drill.  The alarm goes off, you get dressed, drive to the AO, put in work, name-o-Rama, pray. Rinse and repeat.

Pray.  Hmmm, that one stands out.

What I have seen and learned in my time at F3 is that we as men need male bonding, that is no surprise, but we also need God, and we need prayer. The male bonding part is easy, and I can honestly say my closest friends of all time are men I’ve met in the gloom. They’ve helped me grow, as a man and in my faith.  Many of them might not know it, but it wasn’t just going through the motions, it is how they live life, and how they pray. To see how they have walked with God is truly an inspiration.

No one ever said life was easy, and the men at DogPound have seen all the bad, divorce, overdose, car accidents, death, sick kids, sick wives, job loss, and most recently the ongoing battle with cancer. There has also been much joy to combat the bad which is always a blessing. However, what has stayed with me is how these men through everything good and bad, has been to pray.  Prayer has been a focal point in everyone of those situations. Praying together in gloom.  Praying alone about those in need.  A text message or post requesting prayer.  A reminder to pray for someone. Day to day through adversity, celebration, and whatever comes their way, they remain calm and steadfast not only in their actions, their undying trust in God,  their support of one another, but in how they pray.

I wanted to share because prayer hits home for me.  My biggest fear about leading my first Q wasn’t the exercises, cadence, not even the public speaking.  But public praying?  Well that’s not my thing. I’ll be the first to admit even now when I pray it still isn’t fancy. I’m not eloquent like Junk or La-z-boy.  I don’t have Bible verses come to me during prayer.  I still say “uh” a lot, and there are lots of awkward pauses. I’m basically still one step above the old faithful “Now I lay me down to sleep…”.  For me, I know I have never left the BOM thinking “dude, I rocked that prayer”.  But truthfully the men in my Wolfpack have taught me that doesn’t even matter.  What I’ve seen is that it’s not about how you pray, where you pray, what you pray, but it is to just to pray. Just pray. Taking time to speak with God. Thanking him for all that He has given you, good and bad, and then laying your joys and concerns at His feet.  Submitting, asking, and allowing for His plan for our lives.

I believe God always answers prayers. Always. It might not be the answer we want, and it might not be when we want it, but He answers. He opens doors while closing others. And because of that He just wants us to pray.

It took me a long time to understand that, and I am thankful for these men who have helped me.

“pray without ceasing” 1 Thessalonians 5:17

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)