F3 Knoxville

Gibbler Hates Elephants

THE SCENE: 72 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Tie Fighters
  • OG Rockettes
  • Chumbawamba, Burpees and SSH

THA-THANG:
Mosey to Base of Everest. Run past Everest becuase Cosmo doesn’t want wet feet.

At Pain an agony 7’s with Mountain stompers on one side and Hand Release Mericans on the other.  Every time you pass the top do a celebratory fist jump.

Mosey back to AO

MARY:
Ring of Fire with celebratory fist jumps
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
Conventional wisdom(and Gibbler) would tell you the way to eat an elephant is one bite at a time.  However, the best route might just be to do it with the help of others.  In general we should leave the elephants alone but when we face issues or problems we need to lean on those around us for support.  Likewise look for those around you that may need some help and offer your support.

Rivers Do Not Drink Their Own Water

THE SCENE: Temps in 70’s, partly cloudy and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators starting with 7, 15 second squat, 10 Twisties, 30 second squat, 10 Cherry Pickers, 45 second squat, 10 Rockettes, 60 second squat, Stretches, Little of This and That
THA-THANG:

Mosey to the Caribbean.  We will run on a candy cane route, stopping at every other island to do the following exercises.  The end of the candy cane will be the island in the middle of the north side of the Caribbean.

  • 10 Merkins
  • 10 Star Jumps
  • 10 Big Boys
  • 10 Plank Jacks

Mosey to the Lily Pad.  We will do suicides running to each of five cones and back to curb.  At curb we will do 20 Baby Crunches each time we come back.  Next, we all run back the last cone. We will sprint back.  The man in the lead picks up cone that is one his way back to the curb.

Mosey past the Pavilion by the Lily Pad to the perimeter trail.  We will run east then south on the perimeter trail to the Serpentine Sidewalk and then head on the Serpentine Sidewalk toward the Caribbean Parking Lot.  Men will run for ten light posts.  Those getting to the tenth light post first circle back to the six.  We will then walk for two light posts as a group.  We will repeat this process all the way to the Caribbean.   At the Caribbean we will slow mosey back to the AO.

At the AO parking lot we will partner up in teams of two.  Each team will see how far one can throw a frisbee while the other partner runs forward to catch the frisbee.  Whichever team gets the farthest is the winner.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.  We had Hammy from Birmingham (not our own Hammy here at F3 Knoxville) join us today.
CIRCLE OF TRUST/BOM:

Rivers Don’t Drink Their Own Water

I found this message from Pope Francis and I thought I would pass it along to you:

“Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

To me, that is a beautiful message.  I don’t even need to expand on it.  I love it as it is.

MOLESKIN:
Prayers for those coping with drug abuse or living out on the streets.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday.

Thankful for Friends Like You

THE SCENE: Cloudy, muggy, low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-Straddle-Hops, 10 Imperial Walkers, 10 Plank Jacks, 10 Twisties, 10 Rockettes, 7 Little Baby Arm Circles and 3 Pterodactyls forwards and backwards, Little of This and That
THA-THANG:
Mosey to shaded parking lot that is across the street from the parking lot to entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do exercise then move to next corner in the following fashion:

  • Corner 1:  20 Carolina Dry Docks, Bear Crawl to Corner 2
  • Corner 2:  20 Merkins, Bernie Sanders to Corner 3
  • Corner 3:  10 Gas Pumps, Lunge to Corner 4
  • Corner 4:  10 Shoulder Taps (both shoulders = 1), Sprint to Corner 1
  • Rinse and Repeat

Mosey to Pavilion.  We will do 20 step ups on benches of picnic tables where both legs = 1

Mosey to bottom of Cardiac.  We will run up cardiac stopping along the follow areas to do the listed exercises:

  • Curve 1:  20 American Hammers
  • Curve 2:  20 Hello Dollies
  • Curve 3:  20 Decline Merkins
  • Curve 4:  20 Bench Dips

Mosey to parking lot by entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do the following exercises and them moving to the next corner in the listed manner:

  • Corner 1:  20 Squat Jumps, Sprint to Corner 2
  • Corner 2:  20 Squats, Bernie to Corner 3
  • Corner 3:  20 Big Boy Sit-ups, Sprint to Corner 4
  • Corner 4:  20 Iron Mikes (both legs = 1), Bernie to Corner 1
  • Rinse and Repeat.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to park sign, then sprint to top.

Mosey on trail going along the roadway, then turn south toward the stop sign at the northeastern corner of the admin bldg.  We will do 20 Flutter Kicks.

Next, we will sprint to start of rail by road, lunge along rail, then sprint along road until it is close to the Bat House.

Next, we will run at own pace to big tree by road that is north of the bat house then run back and go down the steps by the bat house then run back up to AO.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
20 men, no FNGs
CIRCLE OF TRUST/BOM:
Thank You Friends

Thessalonians 5:11:  Therefore encourage one another and build one another up, just as you are doing.

Gents, I am so lucky to have brothers like you who encourage me.  When my wife went through treatment for breast cancer right when Covid-19 first hit, you guys were constantly giving my words of encouragement, offering to bring me food, and sending messages to me.  When I had my hip replacement surgery last year, you guys were encouraging me again.  Now, I will be having total shoulder replacement surgery this Thursday.  I know some of you guys have already been praying for me.  It is so good to have strong men, brothers, like you who are keeping my six.  I am going to miss the F3 workouts for the next three months.  Of course, I will be jabbering on Slack as soon as I am out of treatment.  I will be coming to Asylum PM “board meetings” as soon as I am able.  And, when I am able to walk or ride a bike, I will be meandering around the Asylum while you guys are working out.  Praise the Lord for brothers like you.  Thank you God, for the boost in my life that my F3 brothers continually give me.
MOLESKIN:
Prayers for Crispr’s friend, for Pop-a-Top’s friend’s mother, for Abacus’ mom, for Lilydipper’s surgery, and for the upcoming F6 Dad and Child campout.
ANNOUNCEMENTS:
Dad and Child Campout coming soon.

It was Yesterday

THE SCENE:  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH on the 4ct, some Wayne Dunn’s, to the curb for some Rocky Balboa’s, then butt kickers half way down parking lot and the same thing back.
THA-THANG:
Mosey’d over to cardiac.  Idea was to carry a CMU with us the entire time and not let it touch the ground.  So, while group did rep counts of 20,05,10, and 5 Merkins and Jump squats at bottom, first and second bends, and top someone stayed at bottom and did curls and OH press with block.

Once completed we mosey’d back up cardiac to the front of the asylum.  Here we did 3 burpees at first light pole and then every third light pole.  HIM with the CMU did 3 OH presses at every 3rd pole.

Mosey’d to the bottom of Everest where there were 3 cones set up.  Cone suicides of 20,15,10 and then we did 5 reps at the bottom.  Exercises were 4ct flutters and dry docks.  Idea was to run to cone 1 and do 20 rep count then back down.  Next time run to second cone for 15 reps and back.  So on…

Once completed man with CMU led everyone up Everest.  Once at the top we mosey’d to Asylum building.  Man with CMU shouted out an exercise for PAX to perform while he ran up space needle.  Once he came back down he passed the CMU to the next HIM and they did the same.  Ran out of time before everyone made it up stairs.  Headed back to AO.

MARY:
Did a few Freddy Mercury’s for Kentucky
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Timothy 2:2

The Extraordinary Salt of the Earth

THE SCENE: Cloudy, high 80s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-Straddle Hops, 5 Burpees, 10 Mountain Climbers, 4 Burpees, 10 Windmills, 3 Burpees, 10 Twisties, 2 Burpees, 10 Rockettes, 1 Burpee, Stretching from Plank Position

THA-THANG:

Mosey toward stop sign at southeastern corner of Admin Bldg.  Stop in shade for 20 Hello Dollies..

Mosey to small parking lot that is east of Utilities Bldg.   We will do elevens, starting with 10 Squat Jumps near Utilities Bldg and 1 Merkin at other shaded end of parking lot.

Mosey toward Northshore Gate and then head north on perimeter trail.  We will stop at shaded north side of Utilities Bldg to do 20 Box Cutters.

Mosey to bottom of MT. Everest.  We run up Mt. Everest but stop at three different areas (first tree, second tree, and then grove right before last climb to summit) to do 25 Baby Crunches at each tree.

Run up the remainder of Mt. Everest and go back to the bat cave area.  We will stop to get water.  We will then do 20 Flutter Kicks.

Next, we will divide into groups of three.  One man will be in shade near bat cave.  The next man will be at shade of large tree near roadway northeast of the bat cave.  While one partner runs from one location to the other, the other partners do exercises.  When partner runs to the location, the next partner runs to the other.  Here are the exercises at each location:

  • In shade near bat cave:  Squats
  • In shade near tree:  Squat Jumps

Rinse and repeat with Lunges at bat cave and Iron Mikes at tree.

Money to AO.

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

Proverbs 31:26

“She opens her mouth with wisdom, and the teaching of kindness is on her tongue.”

The news we watch on television is more often than not a reflection of the worst kinds of actions amongst humans:  murder, mass shootings, war, political showboating, disparaging statements amongst politicians and world leaders, angry comments about how the other side is acting, fraud, deceit, and purposeful or negligent actions that lead to the harm or death of others.  By reading or listening to the news, one would think that the world is full of terrible people.  Fortunately, that is not the truth.  There are plenty of good people out there doing things that we never hear about.  These people aren’t famous.  They aren’t boasting and saying, “hey everybody, look at what I have done!”  They are just doing God’s will, being the salt of the earth.

Let me give you an example of a female patient in my psychology practice.  I want to keep her name confidential so for the purpose of talking about her, I will just call her “Sally.”  Sally isn’t a perfect person by any means.  She has been seeing me because she needs help with anxiety.  What does she worry about?  Mostly, her kids.  How many children does she have?  She has two biological children that are fully grown adults.  She also has 24 foster children that are primarily adults now.  You read it correctly, 24!

Some people may claim that she and her husband have done it for the money.  After all, the state does pay for families to provide foster care to children that are under the protection of the Department of Children’s Services or DCS.  However, having got to know Sally, she isn’t in it for the money.  Her husband has always had a full-time job.  She has loved the kids she has fostered.  It isn’t an easy job.  DCS got involved with the kids because they came from families of neglect or emotional, physical or sexual abuse.  Some of the kids had terrible behavioral and emotional issues because of the former environments they were raised in.  Sally and her husband had to be loving but firm with them.  Sally and her husband get close to these children.  They adopted one of them who is now 14 years-old and a straight A student.  They almost adopted three others but the boys were placed back in the care of their biological father before the adoption occurred.  Those boys are now adults.  Two are serving in the United States Armed Forces and the third is applying since he recently graduated from high school.  All three keep in continual touch with Sally.  In fact, most of her foster children do.  None now live with her except the girl she adopted.  At their ages, Sally and her husband have decided to no longer provide foster care.  But they have plenty of “children” to keep up with – their former foster children and the children of those foster children still come to visit Sally and her husband.  And when they do visit, Sally makes sure she has some fine cooking on the table for them.

Sally is a saint, but she isn’t some Renaissance Artist’s depiction of a saint.  In her sessions with me, she is usually wearing a t-shirt, jeans and sneakers.  A woman who likes to stay busy, she now works as a cashier at a convenience store.  The work keeps her mind off her worries.  And, she worries about all those kids she has raised.  When you have been involved in raising 24 children that came to you through DCS, some of them are going to struggle when they are adults.  She keeps in touch even with the ones who have difficulties, who get into trouble.  And, her home is always open to them for a good meal and some loving words.

This is news that I wish we could hear more about on television or read about on our cell phones.  I guess it isn’t “breaking news.”  But it is good news and people like Sally are doing things like this all over our country.  The Lord is working in wonderful ways through what some may call ordinary people.  But when you get to know them, like I have got to know Sally, you find out that they are extraordinary.

MOLESKIN:
Prayers for Abacus’ mother who will need another surgery.
ANNOUNCEMENTS:
Workday at Cerebral Palsy Center on August 6