THE SCENE: Cloudy, low 70’s but muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 5 Burpees, 10 Iron Mikes, 4 Burpees, 10 Twistees, 3 Burpees, 10 Windmills, 2 Burpees, 7 Pterodactyls Forward and 7 Backwards, 1 Burpee, Little of This and That.
THA-THANG:
Mosey up Mini Cardiac. We will stop to do 10 Tempo Squats.
Mosey on trail toward Lyons Bend until we get to rock pile. We will each take a boulder to do 25 Overhead Presses, 25 Curls, 25 Tricepts, and 25 Rows. Place boulders back in rock pile.
We will Mosey north and west on the trail until we get to a grassy area south of the trail. There is a large tree stump near the roadway south of the grassy area. We will stop in the grass about 50 yards away from the stump. We will split into teams of two for Doras. While one partner runs to the stump, touches it, and runs back the other works on the exercises. Then partners trade places. Here are the exercises the partners do as a team:
- 100 Hello Dollies
- l100 Flutter Kicks
- 100 Gas Pumps
- 100 Freddy Mercuries
- 200 Baby Crunches
Mosey on the perimeter trail pass the entryway from Lyons Bend and to the rock pile that is on the way to Mt. Everest. Each man will take a boulder to do 25 Overhead Presses, 25 Curls, 25 Tricepts, and 25 Rows.
Mosey to the bottom of Mt. Everest. We will do 20 Merkins and 20 Big Boy Sit-ups. We will then run up Mt. Everest heading left by the split and then going to the roadway. We will do 50 Baby Crunches and 25 Dead Bugs.
Mosey to the Space Needle. We will go clockwise around the admin building. First we will run up to the back porch, run across it, then run to the north side of the building. There, do 20 Diamond Merkins. Next, run to the front steps of the admin bldg. Run up the right side of the stairs and run down the left side. Next run to the south side of the building. Do 20 Carolina Dry Docks. Then run to the Space Needle and go up the stairs to the top and back down. Rinse and repeat the circuit two more times.
Next we will run to the Coliseum Area. Next, we will run counter-clockwise 3/4 of the way around the circle. At 1/4 of the way around the circle we will do 20 Squat Jumps. At 1/2 of the way around the circle, run up the right side of the stairs of the admin bldg. and down the lefts side. At 3/4 of the way around the circle, do 20 Smurf Jacks. Those finishing the Smurf Jacks first sweep everyone back, clockwise, to where we started in the Coliseum Area.
Mosey to Haslam’s Rock. We will take a 30 second gander at the best sunrise in America.
Mosey to bottom of Mini Cardiac. We will race up Mini Cardiac.
Slow Mosey to AO.
COUNT-OFF & NAME-O-RAMA
10 men, no FNGs.
CIRCLE OF TRUST/BOM:
St. Ruby
Matthew 20:25-28
But Jesus called them to Himself and said, “You know that the rulers of the Gentiles lord it over them, and those who are great exercise authority over them. Yet it shall not be so among you; but whoever desires to become great among you, let him be your servant.
Leadership comes in different forms. I think that when we generally think of a leader, we think of someone having power or command over others such as the president, the general, the drill sergeant, the CEO, the coach, the quarterback or, yes, the N’antan. And, certainly, those titles are examples of leadership. But the power or command type of leadership, as Christ states in Matthew 20, is not the only form of leadership or, to God, the most desired.
Today, I want to talk about a special leader in my life. She is my mother-in-law, Ruby Grimes. She is such a good person that those in her family, like me, often jokingly call her St. Ruby. What is she like? Well, Ruby Grimes is someone that just makes you feel better in her presence. What do you feel? ACCEPTANCE. With that southern voice of hers you just feel the love. Ruby is going to remember your favorite food and the next time you visit you will get that food. For me it is always Ruby’s famous Chicken Salad. She also remembers how I love Pecan Pie and I always get that on my birthday.
Now just because Ruby is a sweetheart does not mean that she is a pushover. She is going to defend her Kentucky Wildcats to her dying day. At Christmas time, Ruby has always had two Christmas trees up in the house – the normal Christmas tree and the blue and white Kentucky Wildcat tree. When you watch a Kentucky basketball game with Ruby you must keep your hands up in the air when a Kentucky ball player is shooting a free throw shot and then come down with your hands yelling ”whoosh” after he makes the shot.
Ruby loves her grandchildren. And, she has always thrilled with laughter to see their play. I remember walking into her house, after taking a walk in the Grimes neighborhood, to find my two children, who were young at the time, and their cousins, who are about the same age as them, taking turn sliding down the basement stairs on an old thin mattress. I exclaimed, what are you doing, you could mess up the stairs, tear up the mattress or get hurt! “Naw, Gigi gave us the mattress and told us it’s ok.” I gotta admit that I tried it a few times and had a blast.
Ruby is like a light or magnet that you are just drawn to. If you go to the Grime’s church with her, expect to have to wait around forever after the service is over. Ruby has all these church members crowding around her, jabbering with her before we get to ride home in the car.
It has always been tradition, since I married my wife, Jan, that, wherever we lived, we would be at the home of Ruby, and my wonderful father-in-law, Dorlan Grimes, at Christmas. When my mother was living, she would look just as forward to going to their home for Christmas as I would. Ruby and Dorlan were wonderful to my mother. One year, when we were living in Utah, my mother got pneumonia and we could not go to Kentucky for Christmas. I remember crying like a baby, not only sorry that my mother was so ill, but also that we would miss out on seeing St. Ruby and Dorlan.
Ruby is now 90 years old, as is her husband, Dorlan. Ruby has Alzheimer Disease now, has had it for years. If you talk to her, she will sound normal for some time until she asks you the same question three or four times. She can no longer cook because her memory is going. She and Dorlan sold their home a year ago and now live in a senior living setting – but a nice one where they can interact with friends. Dorlan must look after Ruby, helping her sometimes with getting dressed. Ruby can no longer bake me those famous pecan pies or make that amazing chicken salad. Ruby cannot have the deeper intellectual conversations that she used to. But she has kept that amazing smile and still exudes that special kind of love. And what happens when your memory goes? You get to look at pictures of your family and friends, again and again, day after day, and experience the same joy because you forgot you looked at them yesterday.
Ruby Grimes, you mean so much to me. I love you Saint Ruby.
MOLESKIN:
Prayers for Kinsey family and Dung Beetle’s son, Baby Cronk, after a recent fender bender. Prayers also for them financially and personally after some damage to home. Prayers for father and father-in-law of Q-Bert, particularly for his father-in-law who had recent seizure and possible stroke. Prayers for Matlock’s 15-year-old nephew, John, who has had significant neurological issues and recently has another surgery where he had 13 more holes drilled in his head. Prayers for the 18-year-old daughter of one of Abacus’ friends, who also recently went through neurological surgery. Prayers for those, like St. Ruby, who have Alzheimer’s Disease.
ANNOUNCEMENTS:
The F3 in the Nude event will be at 7 am at the Cove, next Saturday. It will be a beach type workout. Crispr will still lead a workout at Asylum Breakout that morning at 7 am.