Abscess – Page 19 – F3 Knoxville

Steadfast

March 3, 2020 Lillydipper

THE SCENE: Sunny skies, temp in 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops; 10 Mountain Climbers; 10 Windmills; 10 Tempo Merkins; 63 Grady Corns
THA-THANG:

Mosey to large parking lot with islands and that is south of northern ball fields. We will be going counter-clockwise around the parking lot. There will be four cones around the parking lot. Exercises will be displayed at each cone. At each cone will also be instructions of how maneuver to the next cone:

Cone 1: Do 20 Hello Dollies (four count). Run to Cone 2.
Cone 2: Do 20 Big Boy Sit-ups. Bernie Sanders to Cone 3.
Cone 3: Do 20 Flutter Kicks (four count). Run to Cone 4.
Cone 4: Do 20 Bicycle Kicks (four count). Bernie Sanders to Cone 1.
Rinse and Repeat.

Mosey on sidewalk that goes from parking lot to Pavilion at northern ball fields. We will do 20 Picnic Table Pull-Ups, then 20 Bench Dips, then 15 of each, then ten of each, then 5 of each. After that we will do the same pattern as above but with Bench Jumps and Decline Merkins.

Mosey to CMU Pile. Men divide into teams of two. Each team grabs one CMU and heads to the entrance of the parking lot. We will be doing Doras. One partner does exercises with CMU while the other partner Bernie’s up Cardiac Hill to the Green Park Sign. The partner then runs back down hill. Partners switch places. These will be the exercises that each team does with the CMUs:

100 Overhead Presses
100 Curls
100 Rows
100 Squat Thrusts
100 Decline Merkins (feet on CMU)

Return CMUs to pile.

Mosey to AO.

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

Psalm 117:1-2 ESV

Praise the Lord, all nations! Extol him, all peoples! For great is his steadfast love toward us, and the faithfulness of the Lord endures forever. Praise the Lord!

Lamentations 3:22-23 ESV

The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.

God’s Love is constant. It is steadfast. God does not just love us now and then. It may feel like that sometimes. Sometimes God may seem very distant to us. He is beyond those clouds somewhere and we may not feel his presence. But don’t allow the way you feel at the moment obscure the truth. His love for us is steadfast. We may also feel God loves us less when we do wrong. We may do something that we regret, that hurts us, hurts someone else, or which God would not like. Certainly God does not like sin. And, God loves it when we do good. But God does not love us more because we do good or less because we sin. His love is powerful and continuous. The word “steadfast” is used 219 times in the Bible and in over 200 of those times the word is followed by “love.” If we believe in the words of the Bible then we must believe that God’s love is steadfast. This should give us comfort. Because God offers His great love to us freely, even though we are unworthy. He loves us even when it doesn’t make sense for Him to do so. So, take that love in. Breathe it. That loves is always there and it ain’t going to go away from you.
MOLESKIN:
Prayers for coworker of Crispr whose father is paralyzed after scuba diving in Hawaii; for Woodshack and family after death of his father-in-law; for coworker of Squirtle; for help for Steam at a difficult time; for fathers of Hooker (e.g., Pinto) and Iceman and mother of Thunderstruck; for friend of Jenner.
ANNOUNCEMENTS:
Board meeting!

F3 Q101 and GROW SCHOOL: MAKING AN IMPACT

February 29, 2020 Judge Judy

THE SCENE: A balmy and crisp 37.
F3 WELCOME & DISCLAIMER(Explained Importance of Qing, common anxieties and tips on how to overcome them, discussed mistakes Q has made and the importance of making adjustments ) Free, Voluntary, Q not a professional, here at own risk, know limitations – modify if needed.

WARM-O-RAMA: (Explained Calling Exercises and Cadence) SSH (IC)x20, Imperial Walkers (IC)x15, Tempo Squats (IC)x15, Tempo Merkins (IC)x10, Mountain Climbers (IC)x15, Flutter Kicks (IC)x25, 8ct Body Builders (IC)x7.

THA-THANG: Mosey to lower parking lot…..

4 Corners: (40,30,20,10) of Merkins, then Squats. Mosey to Playground parking lot:

Quarter Pounder (4 cones separated by comfortable distance, Cone 1-25 Merkins, Cone 2-50 Squats, Cone 3-75 Mountain Climbers, Cone 4-100 SSH). Run back to start after each completed cone. Mosey to bathroom parking lot….

Totem Pole: 10 Burpees, 9 OHC, 8 Merkins, 7 Mountain Climbers, 6 Squat Jumps, 5 8ct Body Builders, 4 Diamond Merkins, 3 Calve Raises, 2 SSH, 1 Good Morning – Perform all exercises then run to other side of lot and back, knocking off the top exercise each round. Mosey to Dragon’s Tail……

1 Burpee at each light pole as we mosey up the hill back to shovel flag.

MARY:
Dealer’s Choice: Had a few of the PAX who have not Q’d yet call the exercises and cadence. They did awesome!

COUNT-OFF & NAME-O-RAMA
37 Strong to include FNG “Twilight.”

CIRCLE OF TRUST/BOM:
Talked about two actions/traits that helped early Christians overtake the Roman Empire against insurmountable odds:
1) Love – they demonstrated a type of love that had never been seen before in Roman society. They loved sacrificially. They loved the unloveable. It was strange and did not make sense to the largely unbelieving Roman populous. Unbelievers took notice and were attracted to it, adding to the numbers of believers.
2) Generosity – They gave sacrificially to the poor and outcast with joy in their hearts, people who were marginalized by Roman society. Again, unbelievers noticed, were amazed, and added to the Christian population.

How can you cultivate this type of Love and Generosity in your own life?

When we all go home today, you will be surrounded by a different “PAX”: your wife, your kids, your friends, coworkers, etc. Step up and be their “Q”, leading virtuously. Let what we learned out here today transition and have an impact in our daily lives outside of F3. That’s what F3 is about!
MOLESKIN:
There was a lot of discussion and “teaching” by the Q. I hope the men that showed benefited from my efforts. It was a blessing to lead today. Grow School afterwards was awesome: Abscess talked leadership and more Q101 while Steam showed his tech skills and showed everyone how to post a BB, add FNGs, etc.
ANNOUNCEMENTS:
Dog Pound Pull-Up Bar Install immediately after.

God In All Things

February 4, 2020 Lillydipper

THE SCENE: Cloudy after rain showers, temps in upper 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Pinto Twists, 10 Tempo Merkins, 10 Cherry Pickers. Leg Stretch Right and Left. 10 Michael Phelps.

THE THANG:

Mosey to Parking Lot that is south of the northern ball fields. There will be 8 cones set up around the parking lot. We will take two trips around the parking lot. Exercises will be listed and the method of getting to the next cone will also be listed. The following are the exercises and means by which to get to the next cone.

Cone 1: 1. 10 Burpees. 2. 10 Shoulder Taps. Sprint to next Cone 2.
Cone 2: 1. 20 Merkins. 2. 20 Carolina Dry Docks. Bernie Sanders to Cone 3.
Cone 3: 1. 20 Smurf Jacks. 2. 20 Star Jumps. Grapevine Right to Cone 4.
Cone 4. 1. 20 Plank Jacks. 2. 20 Mountain Climbers (both legs = 1). Bear Crawl to Cone 5
Cone 5. 1. 20 Big Boy Sit-ups. 2. 40 Baby Crunches. Sprint to Cone 6.
Cone 6. 1. 20 Squat Jumps. 2. 20 Iron Mikes (both legs = 1). Bernie Sanders to Cone 7.
Cone 7. 1. 20 Hello Dollies (four count). 2. 20 Flutter Kicks (four count). Grapevine Left to Cone 8
Cone 8. 1. 20 Imperial Walkers (both legs = 1). 2. 20 Squats. Lunge to Cone 1.

Mosey to Pavilion. We will do 20 Picnic Table Pull-ups, 20 Decline Merkins and 20 Bench Dips. Then we will do 15 of each, then 10 of each and end with 5 of each.

Mosey to CMU pile. We will mosey with CMU above head to one corner of parking lot. After placing CMU down, we will run a lap around the parking lot. We will then do 15 Overhead Presses with the CMUs. Next, we mosey with CMU over head to second corner. We put CMUs down and run another lap around parking lot. We will then do 15 Curls with CMUs. We will repeat the above pattern to 3rd and 4th corner, doing 15 Rows at Corner 3 and 15 Squats with CMUs at chest at Corner 4. We will then put CMUs back.

Mosey to AO.

MARY:
In plank position we will do reach each hand and each leg up to sky.
COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:

Colossians 1:16-17 ESV

For by him all things were created, in heaven and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things were created through him and for him. And he is before all things, and in him all things hold together.

Job 12:10 ESV

In his hand is the life of every living thing and the breath of all mankind.

What a world God has given us. He is the creator of all things and he is in all things. All things are a manifestation of Him. Sometimes we may feel distant from God. He is up in heaven, over there, away, too big, too distant. We feel as if He is not close and does not hear us. At such times, remember that God is in all things. Many of us go into the mountains to get closer to God. There we can better see the heavens and feel his majesty. But remember that God is in everything. You can pick up a leaf and look at it closely. Notice the veins in the leaf, the multi colors, the structure that is similar to other leaves that have fallen from the same tree – yet the leaf is unique. And, it come from our creator. Every little cell in that leaf comes from the Maker. God is in that leaf. The bugs that have nibbled on the leaf are also from God and are a manifestation of His creation. Look closely and see God. Know that His hand is in it. Look at a stranger. God created that person. God is manifested in that person because that human is a part of God’s creation. Every hair on that stranger’s head come from the Creator.

Christ wants us to see God in all things. The next time God seems distant to you, just look at a leaf, a piece of grass, pick up a rock. All of them are from God and God works in each and everything on earth. Our Creator is also in You. Look close by, look within and see God.

MOLESKIN:
Prayers for our brother, Pinto, and the Gentry and Buchanan families.
ANNOUNCEMENTS:
Ski trip for some of the F3 guys this weekend.

The Men in The Arena

February 1, 2020 Steam

THE SCENE: Just cool enough. No wind. FNG (now known as “Title 9” was the first to show this morning, followed by Abscess & Hercules aka Tank the dog

F3 WELCOME & DISCLAIMER

Welcome to F3: FitnessFellowshipFaith
Name is Steam & I’ll be your QIC this morning!
A couple things before we begin:
- Not a professional
- You’re here on your own volition
- Modify as you need but push yourself and the men around you. They deserve to be pushed and motivated and so do you.

[ Name of the game for this morning is 1 foot in front of the other ]

WARM-O-RAMA:

☐ Motivators: 10 IC

☐ Rockette: 10 x 4 IC

☐ Iron Mike: 10 x 4 IC

☐ Michel Phelps: 10 x 4 IC

☐ Windmill: 10 x 4 IC

☐ Merkins: 10 x 4 IC

THA-THANG:

(Mosey to Cardiac Hill)

☐ Battle-Buddy Up

☐ You and your BB have 3 points of contact

☐ Top – Curve 1 – Bottom

☐ Top: 15 BB sit-ups (hold feet)

☐ Curve 1: 15 1-count buddy merkins (Hugh five)

☐ Bottom: 15 squats

(Sprint back up to the top and hold the plank)

☐ 10 down/up merkins All-Together

( 10 count)

☐ Rinse & Repeat – same exercises – 10 reps of everything instead of 15

(Curves led PAX in 10 up/down squats)

(10 count)

(Mosey to path that goes towards dock)

☐ 2 lines —> bear crawl to the dock

(COP – Change of Plans: Path/boards to dock were slippery —> Q modified for PAX —> Hold the Al Gore after 1st light post and 10 sea claps)

(Mosey on to the dock)

[ Quarter Pounder ]

☐ 25×4 flitter kicks

☐ 25×4 LBCs

☐ 25×4 hello dolly’s

☐ 25×4 straight legged curls

(Mosey to hill before Everest by way of:

—> Dock —> through grass to small pavilion by soccer fields —> up the hill on path towards Everest

@ Small Pavilion

New Battle Buddy
BB1: Wall-sit + overhead seal claps
BB2: Sprint to lightpost in the middle of exterior parking lot + 2 merkins (just 2 ain’t bad right?) + recover BB1
Rinse & Repeat 1

(10 count)

(mosey from small pavilion in 2 lined American Indian style)

.25 later —> merge into 1 big American Indian run mosey

☐ Bear crawl up the hill and over the top

(Mosey to base of Everest)

“I’m Up – He Sees Me – I’m Down”

☐ “I’m Down” command – 5 merkins and hold until the next command is given

—> “I’m Up!” Command = sprint up Everest

☐ All the way to the top

(Sandy is planted at the top of Everest behind tree at the top middle)

(Battle buddy Sandy Run to AO)

—> Sandy being carried in front by 2 PAX for 10 seconds (modified to 25 seconds later) and then recovering to the back

PAX rush past Haslam rock and stop at the small (sort of) hill right below Saturday AO parking lot

Sandy Toss + 5 up/down merkins up the hill to the parking lot
- 2 PAX chuck Sandy as far as possible up the hill, all PAX sprint to it and execute 5 up/down merkins until everyone is at the top

MARY:
– 2 rounds of Boat/Canoe

– Cashed out the day with ATMs

COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG = 17 total HIM

Cheatsheet, Mr Jinxy, Curves, FNG —> Title 9, Lulu, Waffle House, Otis, Crawdad, Abscess, Jumbo, Choir Boy, Hawk, LillyDipper, Brick, Snag, Swimmies

CIRCLE OF TRUST/BOM:

The Man in the Arena does not quit, although he may be knocked down and falter from the original path at times, he’s in the arena and must learn to get back up again and again and again. This is the way.

MOLESKIN:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

– Teddy Roosevelt

☐ In the ring of life sometimes it can feel like we’re on our knees crying out for freedom and all we can do is look up right?

☐ Song by Anthony Hamilton “Freedom” — some of the lyrics go like this: “Felt like the weight of the world is on my shoulders. Pressure to break or retreat at every turn. Facing the feat that the truth I discovered. No telling how all this will work out, but I’ve come too far to turn back now. I’m looking for freedom, looking for freedom. And to find it cost everything I have.”

ANNOUNCEMENTS:
1. 1st F3 Knoxville Truebadours Q101/GrowSchool Convergence: Saturday, February 29th, 2020 – Asylum AO. More info to be pushed out in weekly emails + GroupMe soon

2. F3 Morristown Launch: Saturday, April 4th, 2020. Clown car(s) will be assembling to go support the launch on 4/4. Be on the lookout for opportunities between now and then to go post at some “test-Qs” at their new AO in the coming weeks/months.

Keep the Faith & Fight the Good Fight!

Every Vocation

January 30, 2020 Lillydipper

THE SCENE: Partly cloudy, temp in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Iron Mikes, 10 Cherry Pickers, 10 Rockettes, Michael Phelps
THA-THANG:
Mosey uphill to perimeter trail and continue moseying until we get to stop sign that is west of the upper parking lot. We will do nickel dime quarters on the perimeter trail, going past the bottom of Mt. Everest and continuing on the perimeter trail until we hit the roadway at the Lyons Bend entrance to the park. This is the exercises we will do with each nickel, dime, quarter (nickel, dime, quarter means run 1 light and do five of exercise, run 2 lights and do ten, run 5 lights and do 25):

Merkins
Squat Jumps
Big Boy Sit-ups
Smurf Jacks
Dive Bombers

Mosey east on roadway until we get to stop sign at intersection of roadway that goes to admin bldg. We will stop here to do 20 American Hammers.

Mosey to parking lot that at Southern Ball Fields. We will start at southern end of parking lot. We will run to light, do 20 Merkins, run to next light, do 20 Merkins, and continue sequence until end of parking lot. We will then Bernie Sanders back to the other end of the parking lot, stopping at each light to do 20 Big Boy Sit-ups.

Mosey back to Roadway. Stop to do 20 Hello Dollies.

Mosey to parking lot that is by roadway and south of the playground. We will sprint from one end of the parking lot to the other, stopping at each inlet to do 20 Carolina Dry Docks.

Mosey to AO.

MARY:
Sprint to each corner of parking lot and do 10 Smurf Jacks at each. Then, lunge to each corner of parking lot and do 10 Star Jumps at each. Finally, get on sixes and do 20 Flutter Kicks (four count).
COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:
As men in F3, we each have different vocations. If we were to go through the types of jobs each of us have, I am sure we would see quite a variety. No matter what our job, each of us, in that job, have an opportunity to impact our world.

The words of the following song, which we sometimes sing in my church, are simple but compelling to me. The song shows how each of us give to God’s kingdom through our vocations. The song is called Day by Day and is written by Lowana Wallace and Isaac Wardell. Here are the words:

[Verse 1]
Server, you remind us of our Savior’s bowl and towel
Teacher, you are raising up a child to be kind
Lawyer, give us hope that justice one day will surround us[Chorus 1]
May God’s kingdom come
On earth, His will be done[Verse 2]
Farmer, you are working for a table full of bounty
Painter, with each color you are teaching us to see
Nurse, yours are the healing hands that touch the poor and broken[Chorus 2]
May God’s kingdom come
On earth, His will be done
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day[Verse 3]
Carpenter, you frame a house for those who need protection
Laborer, you lift a heavy burden for the weak
Leaders, build a city that all children may rejoice in

[Chorus 3]
May God’s kingdom come
On earth, His will be done
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day
Lord, be close to us
Lord, have mercy on us
Lord, please put Your hand on us
Day by day

My wife, Jan, visited a monastery years ago. The monastery was a beautiful place and visitors like Jan could sleep overnight if they desired. Jan watched in fascination as she saw the monks there performing various tasks and worshiping at all hours of the day. She had a conversation with one of those monks in a little gift store in the monastery. He was a very wise and loving man who had been at the monastery for many years. One of his primary jobs at the monastery was washing dishes and cleaning meals. The job seemed like one which would be messy, laborious and dull to Jan. The monk told her that he found the job a means to be closer to God. He told her how, with each dish, knife and fork he cleaned, he thought how that simple service contributed to the entire monastery. He thought also about how people all over the world perform the same task. By washing those dishes, he was a part of humanity, part of an activity that makes the world spin. In performing this task he was contributing to God’s kingdom.

Whatever our vocation, our current job, if we can think, like the monk did, about us contributing to God’s kingdom . . . or think about, like the song says, of God placing His hand on us, each of us, as we perform our tasks . . . then I think we we will find much more meaning, value and happiness in the work we perform. May God’s kingdom come. On earth His will be done. Day by day.

MOLESKIN:
Prayers for Pinto, for Abscess’s youngest son who broke his collar bone, for Ice Man’s sister-in-law whose baby is due next week but is currently in breech, for Squirtle’s friend, and for Brick when he gives his testimony at church this Tuesday.
ANNOUNCEMENTS:
Board Meeting!