F3 Knoxville

Category: Asylum PM

Go Where Love Is

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Curveball, Crash Dummy, Pusher, Abacus, Drum Major, Glamper, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Tenderfoot, Pele (Jon Lindberg), Sugar Free, Double Dribble
FNGs: None
COUNT: V
WARMUP:
SSH, Windmills, stretching, Baby Arm Circles, Rockettes, Tempo Squats
THE THANG:
The W.A.S.H with partners (50 working, 100 Am Hammers, 150 Squats, 200 Hip Thrusters. Rinse and repeat.

Vicious cycle at the amphitheater with Bear Crawls/ BBS and Lunges/CDDs

Back to the AO

MARY:

ANNOUNCEMENTS:

COT: Whoever lives in love, lives in God, and God in them. I John 4:16.

Suffering Leads to Salvation

AO: asylum-pm
Q: Crash Dummy
PAX: CRISPR, Lilydipper, Abacus, High Heels, Mr Jinxy, Curveball, Brick, Pele (Jon Lindberg), Switchhitter (Tony), Doubtfire (Nick Bond), Tenderfoot, MD Hammer, Rooney (Carl Whipple), Pusher, Double-Dribble, Boomer
FNGs: 1 Boomer
COUNT: 17
WARMUP: SSH, Cherry Pickers, Good Mornings, Runner’s Stretch, Downward Dog, Stretching

THE THANG: Mosey down the stairs to bottom of Everest. Bataan Death March – Up Everest. 1st Point of Contact (POC) – Coliseum, hold plank until the 6 arrives. Head down Pickett’s Charge to 2nd POC – Bros Bowl. American Hammers until 6 arrives. Run up Bros Bowl doing Jump Squats at 12 o’clock (5 reps), 3 (10 reps), 6 (15 reps), 9 (20 reps) and back to 12 o’clock (25 reps), run to the backside of Bros Bowl to 3rd POC – District 13. LBC’s until 6 arrives. 20 reverse lungs. Turn around and head back to the start – hitting all POCs.

MARY: none

ANNOUNCEMENTS: Hardship Hill OCR, Escape from Haw Ridge, Marathon Ruck.

COT: “…I’ve had some challenges in the last couple years and ultimately, I believe that suffering leads to salvation. That we must accept, not deny, but feel our suffering and feel our losses. Then we make one of two decisions; we either decide to go through the gate of resentment – which leads to vengeance – which leads to self-harm – which leads to harm-to-others OR we go through the gate of forgiveness. Which leads to grace.” -Jim Carrey (actor/comedian)

Seeing the Good in Others

AO: asylum-pm
Q: Lilydipper
PAX: Pusher, Lizzy, Pele (Jon Lindberg), Crash Dummy, High Heels (Henry Ritchie), Abacus, CRISPR, Brick, Doubtfire (Nick Bond), Curveball
FNGs: None
COUNT: 11
WARMUP: 20 Side Straddle Hops, 10 Mountain Climbers, 10 Backwards Lunges, 7 Twistees, 7 Pterodactyls forward and 7 backward.

THE THANG: Mosey to the parking lot with the nice restrooms. We will bear crawl 10 paces, then lunge 10 paces and repeat that pattern until we are 2/3 of the way across the parking lot. Then sprint to the curb.
Mosey to the Caribbean Parking Lot. We will sprint to one island, and Bernie to next, repeating the pattern until we reach the end of the parking lot.
Sprint to sidewalk that leads to Bros Bowl.
Mosey to the Bros Bowl. We will run counterclockwise up the inside sidewalk to the benches. Those arriving to the benches first do bench dips until the six arrives. Then, we all will do 20 Incline Merkins in cadence. Then mosey back down the Bros Bowl. Those reaching the bottom first do Calf Raises until the six arrives.
Mosey to the soccer field parking lot. We will be going clockwise around the parking lot, stopping at every crosswalk to do one of the listed exercises. Those reaching the second crosswalk on the other side first sweep everyone back to the starting point.
Here are the exercises:
Round 1: Sprint to each crosswalk and do 20 Merkins at each
–
Round 2: Bernie to each crosswalk and do 20 Baby Crunches

Mosey to the small courtyard area. We will do 10 step ups at each step to the top
Mosey to the entry of parking lot that goes past the Outdoor Chapel. We will do 20 Rocky Balboas on curb.
Mosey to parking lot with Nice Restroom. We will first do 10 Imperial Walkers. Next, we will Bernie half way across and sprint the rest of the way.
Mosey to AO parking lot.
Starting at the parking lot spaces on the West Side of the parking lot we will Bear Crawl six parking spaces, the spring to East Curb and back to West Curb. We will then repeat the pattern but go down to 5 parking spaces, then 4, etc, until we repeat the pattern bear crawling only 1 space.

ANNOUNCEMENTS: We appreciate those who stepped up to help Back Flow and his family after the new birth in the family.

COT:

Prayers:
Prayers for Back Flow and his family after the birth of new baby. Prayers for Jenner and praise for his recovery. Prayers for Sparkler as he faces surgery in April for his prostate cancer. Prayers for Lizzy’s father-in-law, Ralph, as his cancer is worse and he will go off treatment. Prayers for Lizzy’s mother and for Lizzy. Prayers for Dray, friend of Crash Dummy, who has injury to muscle in his leg. Prayers for all F3 brothers facing hardships at this time.

Message:
My mother-in-law, who I called Saint Ruby, passed away in early January. She has a very positive impact on the life of many people. During the visitation before her funeral it was wonderful for me to hear stories from so many people about how Ruby had impacted their lives.
My wife, Jan, was brave enough to speak at Ruby’s funeral. In her message, she talked about some important lessons learned from Ruby:
1. Start each day with Jesus and stay with Jesus each day
2. Lose the you and focus on God and others.
3. See the good in others.
I have spoken before about point #2 and want to talk about point #3 today.
Ruby thought most folks were doing their best most of the time. She truly saw the good in others. As an avid Kentucky Wildcats basketball fan, the only possible exceptions to this seeing good in others were Christian Laetner, Billy Packer, and assorted basketball referees).
She loved the song, “He’s Got the Whole World in His Hands” and she would keep the faith that God had you in His Hands, even when you couldn’t manage that kind of faith” I often asked Ruby to pray for me. It was as if she had some kind of connection to God that helped me to know that things were going to turn out ok.
If Ruby was in your orbit, she had confidence in you and was your cheerleader. If someone didn’t choose you . . . well, it was their loss, poor soul. If you were struggling she trusted that you, with God’s help, would do whatever hard thing you had to do.
Ruby also saw people as they “could be.” If you screwed up, well, that indeed was a problem . . . but she saw your potential. “Hey, you’re gonna get it right, I believe in you and so does our God. He will mold you. ” And Ruby molded you too, with her love, with her attention to you, with her belief in you. Just being around Ruby made you want to be better as well as believe that you could be better.
So, the message from my mother-in-law, Saint Ruby, to you is: you are fine as you are, you are special and you are loved. And, since you are loved and are special, why not see the good in others? Forgive them their sins. See their potential, not their failings. And remember, God has you and them in His hands.

Leadership

AO: asylum-pm
Q: Lilydipper
PAX: Rooney(Carl Whipple), Glamper, Pusher, Mr Jinxy, High Heels (Henry Ritchie), Lizzy, Curveball, Tenderfoot, CRISPR, Crash Dummy, Switchhitter (Tony), Pele (Jon Lindberg)
FNGs: None
COUNT: 13
WARMUP: 20 Plank Jacks, Stretches, 10 Iron Mikes, 10 Tennessee Rocking Chairs, 10 Windmills, 10 Little Baby Arm Circles Forwards and Backwards.

THE THANG: Mosey past the parking lot with the nice restrooms to the open field. We will run Pickett’s Charge to the Coliseum. Men are to do 50 Merkins on the way up at any location they desire. They can also split up the merkins so that they are not doing all 50 at once.

At the Coliseum we will do 10 Imperial Walkers. Next, we alternate between Bear Crawls and Sprinting as we go to end of Coliseum Area.

Mosey to the circle where the road to the Coliseum intersects with the main park road. We will do 20 Rocky Balboas on the curb of the circle.

Mosey to parking lot by the Northshore Park Gate. We will do 20 American Hammers.

Mosey to the end of the new pavilion where there are picnic tables. We will do the following exercises, one at a time, and run two laps around the pavilion before doing the next exercise. Here are the exercises:
– 20 Picnic Table Pull-ups
– 20 Bench Dips
– 20 Decline Merkins
– 20 Squat Jumps
– 20 Carolina Dry Docks
– 20 Hello Dollies

Mosey east on the large sidewalk until we get to the end of the ball fields. We will do 20 Squats.

Mosey toward the Outdoor Chapel and then run to stop sign by main park roadway. We will do 10 Tempo Squats.

Mosey to the entry to the Caribbean Parking Lot. We will do 10 Tempo Merkins.

Walk for 30 paces, then sprint to the AO.

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Quadruple Q (Toddy Quaddy) will be this Saturday, 7 am at the Asylum.

COT:
Message: Bad leaders are more interested in self-promotion than services of others. They fail to take true interest in those they lead. They don’t truly participate with those they lead. They are not that interested in the growth of those they lead.

Good leaders are willing to get in the trenches with those they lead. They take interest in each person they lead and desire their enhancement versus self-promotion.

Bad leaders can suck the life out of those they lead. That leads to burnout for those being led and even quitting

Good leaders breathe life into those they lead. Good leadership leads to excitement, confidence and growth for those being led.

Prayers: For Crash Dummy’s wife who has Covid. For Lizzy who just got over Covid. For all people in this area who have been coping with the Covid, viral infections, or the flu. For those who died in the plane and helicopter crash, their loved ones, and all impacted.F

45

AO: asylum-pm
Q: Brick
PAX: Pele (Jon Lindberg), Pusher, Steam, Curveball, Lilydipper, Duggar, Lizzy, Rooney(Carl Whipple), Swimmies (Nathan Chesney), Crash Dummy, Stitch, Glamper, Renaissance
FNGs: None
COUNT: 14
WARMUP:
SSH
Good mornings
Cherry Pickers
Imperial squat walkers
Arm circles

THE THANG:
Mosey to rock pile
Curls 15
Rows 15
Shoulder press 15
Run to end of sidewalk
Rinse and repeat 2 more times

Flutters, Dollys, and Big Boys in parking lot on the way

Mosey to Bros Bowl
-Merkins 9 at 9, 18 @ 12, 9 @ 3, 9 @ 6
Rabbits do LBCs
-Squat Jumps
Rabbits do Flutters

Musical chairs around the benches at top with music

Flutters, Dollys, and Big Boys in parking lot on the way back

Table rows under of Pavillon

Run to flag

Rocky Balboas
Sprints

MARY:
The Knoxville Cherry Picker
ANNOUNCEMENTS:
Forge!
COT:
The Window of the Heart

Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted. (Hebrews 12:3)

One of the most remarkable capacities of the human mind is the capacity to direct its own attention to something it chooses. We can pause and say to our minds, “Think about this, and not that.” We can focus our attention on an idea or a picture or a problem or a hope.

It is an amazing power. I doubt that animals have it. They are probably not self-reflective, but rather governed by impulse and instinct.

Have you been neglecting this great weapon in the arsenal of your war against sin? The Bible calls us again and again to use this remarkable gift. Let’s take this gift off the shelf, and dust it off, and put it to use.

For example, Paul says in Romans 8:5–6, “Those who are according to the flesh set their minds on the things of the flesh, but those who are according to the Spirit, set their minds on the things of the Spirit. For the mind set on the flesh is death, but the mind set on the Spirit is life and peace” (my translation).

This is stunning. What you set your mind on determines whether the issue is life or death.

Many of us have become far too passive in our pursuit of change and wholeness and peace. I have the feeling that in our therapeutic age we have fallen into the passive mindset of simply “talking through our problems” or “dealing with our issues” or “discovering the roots of our brokenness in our family of origin.”

But I see a much more aggressive, non-passive approach to change in the New Testament. Namely, set your mind. “Set your minds on things that are above, not on things that are on earth” (Colossians 3:2).

Our emotions are governed in large measure by what we consider — what we dwell on with our minds. For example, Jesus told us to overcome the emotion of anxiety by what we consider: “Consider the ravens. . . . Consider the lilies” (Luke 12:24, 27).

The mind is the window of the heart. If we let our minds constantly dwell on the dark, the heart will feel dark. But if we open the window of our mind to the light, the heart will feel the light.

Above all, this great capacity of our minds to focus and consider is meant for considering Jesus (Hebrews 12:3). So, let’s do this: “Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted.”