Abscess – Page 41 – F3 Knoxville

Give us shade, please!

June 19, 2018 Lillydipper

THE SCENE:Hot and humid, temp above 90.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 15 Mountain Climbers, 8 Twisties, 10 Windmills, 10 Rockettes
THA-THANG:
Mosey to top of Roadshow Run. 20 Star Jumps at top, 20 Big Boys at bottom of stairs, 10 Burpees at beginning of Summit, 20 Merkins in Shade at top of summit.

Mosey to shaded area by stop sign at northeastern side of Admin Bldg. 20 Hello Dollies, 20 American Hammers

Mosey to first cone on roadway that is below Admin Bldg. Run to each cone and do the listed exercise. Rinse and repeat two more times.

First cone: 40 baby crunches
Second cone: 20 Smurf jacks
Third cone: 20 Squats
Fourth cone: Up and down stairs east of street (twice)
Fifth cone: 20 Diamond Merkins
Sixth cone: 20 Imperial Walkers (four count)

Mosey to Admin Bldg Front porch. Go up steps doing five calve raises on each step. Do 20 Flutter kicks at top. Go down steps with five calve raises on each step.

Mosey to Boulder Pile. Take boulder to shade. 20 Overheads, 20 Curls, 20 Squats, 20 Rows. Repeat. Throw boulders back on pile.

Mosey to AO.

MARY:

Planks. 20 baby arm raises hands up, 20 baby arm raises hands down.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNG’s.
CIRCLE OF TRUST/BOM:
Exodus 20: 8-10: Remember the Sabbath day, to keep it holy. Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God. One it you shall not do any work. . .

Mark 2:27: And he (Jesus) said to them, “The Sabbath was made for man, not man for the Sabbath.

God commands us to keep the Sabbath, yet Jesus says that Sabbath was made for man. God created us. He knows us and loves us. In knowing us and loving us, he knows that we need rest. As men who strive to succeed; who desire to do what is right for our families; who live in a world where we often find ourselves comparing ourselves to others; who are inundated with commercials, speeches, and words from books, magazines, the internet, and other forms of media about living the good life, achieving our dreams; as men who were taught by our coaches and own fathers to give it our all, to put in more than 100% . . . we often work so hard that we wear ourselves thin, wear ourselves out. When we do this, we can become subject to burnout . . . suddenly work is just that . . . work. It doesn’t bring us joy, it is just something we have to do to get through the day. When we get burned out we can become stifled, fatigued, and depressed.

I am guilty of not taking sabbath, of not taking rest. My wife often comes to my aid by reminding me of the old southern saying, “You gotta sharpen the saw.” She means that if we don’t take the time to “sharpen the saw”, to relax and rest in order to revive ourselves, we then become dull. Like the saw that is never sharpened, we do not do our work effectively and efficiently. We must learn to rest, to take Sabbath, in order to replenish our hearts, our minds, our very souls.

So obey God’s command to keep the Sabbath. He made Sabbath for you.
MOLESKIN:

ANNOUNCEMENTS:
Abscess announced that some of us will be going to Chattanooga this Saturday morning to help the F3 brotherhood that is there. They launched some time ago but have been struggling to increase membership. Abscess will Q the workout which will begin at 7 am. We will meet in the area for coffeteria afterwards.

Monday Throat Punch

June 4, 2018 Compost

THE SCENE: 60 degrees and perfect weather to train
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

30 SSH

Warmup/Orientation loop
THA-THANG:

Run across parking lot. Do 2 Burpees every line (roughly 10 lines)

50 squats

Lunge back

50 squats

run up baby hill and around the loop

repeat 2-3 times.

MARY:
Plank 30 seconds

Elbow Plank 30 seconds

Left plank 30 seconds

Right plank 30 seconds

Back extensions 10 IC

Leg lifts 10 IC

Mountain climbers 10

Repeat 3-4 times

20 Merkins OYO

50 Squats OYO

???? Can’t remember the last exercise until time
COUNT-OFF & NAME-O-RAMA
35 Strong men
CIRCLE OF TRUST/BOM:
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.
MOLESKIN:

ANNOUNCEMENTS

I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.

Hungry Hippo was hot!

May 26, 2018 Woodshack

THE SCENE: Humid with a bit of humidity in the air
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Set the standard for what’s to come

SSH x 20

Morracan night clubs x20

Froggie squats x10

Merkins x10

Iron mikesx10

Hillbillies x20

Burpo

Madonna x10

Bodybuilder x10

Iceskators

THA-THANG:

Mosey to the pavalon for 11s box jumps and bench pull ups
Mosey the FIA pavalon for Rockettes in front of the ladies, bandwagon led us in cadence . Stellar job bruh!
Mosey to the new open field for Hungry Hippo!
With the game hungry hippo, lots of exercises and lots of hard work done. Hit me up for all the details if you want to do this workout. It’s a lot of fun !
Each team has 2 of their pax wheel barrow to grab one ball . Switch partners once you barrow back. Go until each team has 6 balls. Last 2 teams get the orange burpee balls
once all teams finish, each team performs said exercise written on their ball,
we did 2 rounds of hungry hippo .
it was hot!!
Mosey towards the Asylum for 7s of LBC at the top of little hill and reverse lbc at the bottom
running out of time , we stopped short and moseyed to where we were going to do bearway to heaven
no time for that so we beat crawled from the first come to the last cone
mosey back to the AO for Mary

MARY:
Dolly x10

boxcutters x10

flutters x10

proton Parker’s x20
COUNT-OFF & NAME-O-RAMA
15 including one FNG from Colorado Springs aka Slash and F3 visitors from Jacksonville (Pom Pom ) and Trace from Bristol . Welcome !!
CIRCLE OF TRUST/BOM:
Memorial Day info and the sacrifices our our men and women made for our freedom !
MOLESKIN:
During Hungry Hippo, one team only had 3 guys, clear disadvantage . They ended up w the burpee ball 2 times . The last time, I saw a bunch of guys willing to take the burpee ball from the loosing team , this sacrificing themselves for the other pax. Really made me proud to be a part of our pax. Little did they know, I knew it would turn out this way and was going to give the loosing pax the option to embrace the suck and do the burpees or give the burpees to another team . What happened ? The loosing team kept the ball and did the burpees! Well done men!
ANNOUNCEMENTS:
Special convergence , Monday for 21 gun salute . 5:30-630 . Be there!!!! It’s gonna be great!

Hot and Heavy

May 24, 2018 Lillydipper

THE SCENE: Sunny and hot, temp in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Mountain Climbers, 10 Windmills, 20 Calf Raises, Little of This and Little of That
THA-THANG:
Mosey to stop sign at northeast corner of Admin Bldg. 20 Merkins. 20 Box Cutters.

Mosey to little road/driveway that leads to northern side of Admin Bldg. Partner up. Doras with partner running to end of driveway and back while other partner does exercises. Then partners switch. We will do these exercises:

200 Baby Crunches
150 Squats
100 Diamond Merkins
100 Big Boys

Mosey to bottom of dragon tail. We will do Route 66 up the dragon tail until we reach area where trail meets other trail. The first to top sweeps others back to bottom. These will be the exercises we do:

Carolina Drydocks
Imperial Walkers (4 count)
Plank Reaches (reaching with each hand)
Dive Bombers

Mosey to stop sign at northeast corner of Admin Bldg. 20 Hello Dollies in cadence.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men including an FNG who we brought in as a Flying EH: Bill Barton whom we named “Ticker.”
CIRCLE OF TRUST/BOM:

Henry Nouwen in his book, Gracias, states that there is “a ministry that I keep losing, although I am constantly called back to it. It is the vision that ministry means first of all searching for God where people are lost, confused, broken and poor. Often I have gone to such people to bring them back to God, to the sacraments, to the church. But that is acting and living as if God is where I am, and as if my first task is to bring others to my place. When, however, God is with the poor and marginalized, then I have to dare to go there, live there, and find them there. I now realize that I can be with people without having to make them think my thoughts and say my words. I can be free to listen and slowly to discern where God shows his merciful face to me.”

We, as believers in God, in our attempt to “save” others are sometimes guilty of trying to convince people to think our thoughts, to live as we do. We need to realize that God is already there with these people, already working with them. We need to see God in them. By being with them, joining them, finding God in them, they will not only see God in us but God within themselves. Then they can more fully believe in God as we desire them to do.

Gunning it

May 13, 2018 Lillydipper

THE SCENE: Sunny, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Burpees, 10 Plank Reaches, Squats with increasing times of 10, 20, 30 and 60 seconds, 10 Cherry Pickers, 10 Baby Arm to Wide Arm Circles (front and back)
THA-THANG:

Mosey to Playground. We will do the following at different stations:

20 Bench Jumps at Benches. 20 seconds of pull-ups at Dugouts. 20 Picnic Table Pull-ups at Pavilion. 20 Diamond Merkins at Flag. Rinse and Repeat.

Mosey to parking lot that is just of the northern baseball fields. We will be running to various cones where exercises will be posted. The following are the exercises:

Cone 1: 20 Merkins
Cone 2: Bear Crawl to Cone 3
Cone 3: 20 Big Boy Situps
Cone 4: 20 Dive Bombers
Cone 5: Bernie Sanders to Cone 6
Cone 6: 20 Shoulder Taps (two count)

Rinse and repeat two more times.

Mosey to beginning of Serpentine Sidewalk. We will lunge to first light, run through next four lights, lunge to sixth light, run through next four, etc. until we reach perimeter trail by river.

At perimeter trail we will do 20 Hello Dollies as a group in cadence.

Mosey halfway to cardiac hill. Stop to do 20 Box Cutters in cadence.

Mosey to cardiac hill. We will run up hill doing the following exercises:

At first turn: 40 Baby Crunches
At second turn: 20 American Hammers
At third turn: 20 Decline Merkins
At benches: 20 Bench Lifts

Rinse and repeat.

Mosey to AO.

MARY:
Table Saws, Boat Canoe. ATM’s.
COUNT-OFF & NAME-O-RAMA
17 Men. No FNG’s. Coxin was visiting us from South Carolina.
CIRCLE OF TRUST/BOM:

I recently led a group at a Day Treatment Program. The program is for people with mental health problems. Some have experienced depression, some extreme anxiety, some Bipolar Disorder, and some even have been diagnosed with Schizophrenia. These people have faced hard times. Most can no longer work because of their disorders. Most were on disability and living what we may call “marginal lives.”

I have led the group many times and we have a topic for each group meeting (e.g., coping with depression, the importance of exercise. budgeting, substance disorders). The topics are wide and varied.

Because music and lyrics to songs are important to so many of us, I thought it would be fun to have a group where each group member shared lyrics to one of their favorite songs. I asked the members to have their songs ready in advance. When the members shared their songs, I was surprised to find that almost every one of them shared a religious song. When the members talked, they talked about why God is important to them. I knew that some members might share religious songs but I did not think that such an overwhelming majority would. Some of these group members attend church but certainly not all of those who shared the religious songs attend very regularly. Yet, here they were, sharing why these songs were so meaningful and helped them in their lives. In my work as a therapist I have had quite a few people tell me that, despite coping with incredible depression, they believe in and need God. They have told me that God is what gives them hope.

The fact is that God is for ALL of US. He is not just for the happy, the people who “have it together”, or the folks who attend church regularly. Who did Jesus tend to associate with? Everyone, not just the elite, the religious, but the poor, the hookers, the bums. This is a messy world full of people who don’t have everything together. But we need God. And it is good to know that God is for us.
MOLESKIN:

ANNOUNCEMENTS:
May 19 is Hardship Hill!!