Abscess – Page 42 – F3 Knoxville

Getting warmer out there

May 8, 2018 Lillydipper

THE SCENE: Sunny with temps close to 80.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Plank Reaches, 10 Pickle Pounders, 10 Imperial Walkers, 10 Windmills
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg. 20 American Hammers, 20 Squat Jumps

Mosey down hill by stop sign at road by south side of park. We will do 30’s starting with 5 Diamond Merkins at bottom of hill and 25 Big Boys at top of hill.

Mosey to Outdoor Chapel. We will do sevens starting with 1 x 2 Decline Merkin at stage and six Burpees at other end of chapel. Merkins will be multiplied by two each time.

Mosey to start of Serpentine Sidewalk. We will hop to first light, run next four lights, hop to next light, run next four, etc. until we hit perimeter trail by river.

20 Hello Dollies, 20 Shoulder Taps

Mosey to start of Cardiac Hill. Run up hill doing the following exercises:

First turn: 20 Carolina Drydocks
Second Turn: 20 Squats
Third Turn: 20 Decline Merkins
Benches: 20 Bench Lifts

Mosey to Stop Sign at northeastern corner of Admin Bldg. 20 Ice Skaters, 20 Dive Bombers

Mosey to Rock Pile. Grab boulder. Do 20 Overhead Presses, 20 Curls, and 20 Rows on own.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men. No FNG’s.
CIRCLE OF TRUST/BOM:
We all suffer and when we suffer we sometimes think we are alone. We question God. We ask why God could allow such suffering to occur. We need to remember that we have a God who suffered for us. He died on the cross for us. He was stripped of his clothing, he was beaten, he was spit upon, he was lashed. He carried the cross he was to die on. He was cursed, teased, taunted on the cross. He wore a crown of thorns and had nails in his hands. This God, the one that everyone was expecting to come as a strong, mighty king, was a bloody mess. We need that we have a God who knows what suffering is. He has done it for us. He is not a distant statue like God who knows nothing of the human condition. He hurt, cried, suffered, just like us. And, he died for us.

ANNOUNCEMENTS:
Hardship Hill on May 19.

The cure for loneliness, 4/28/2018

April 28, 2018 Code Brown

THE SCENE: Sunny and cool but warming. The dew twinkling on the new green grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50, Tie-Fighters, Some plank streches. Tempo merks…

3 man Dora with CMU 150 curls/rows/press with the other two doing 5 burps at the opposite side of lot.
THA-THANG:

Pulling a log together around the Asylum. Volunteers pull the log, others mosey. Starting an escalator (1; 1&2; 1&2&3 to 5 and then back down. Pull log a little farther each stop.

5 burpees,
10 BBS
Tempo squats
CDD
SSH

During the above we stopped at the foot of Everest and did some bear crawl up with reps of mountain climbers, plank jacks, CCDs, Flutter kicks and the back to the log.

MARY:
Hello dolly’s and captian Thors, ATM’s and stop..
COUNT-OFF & NAME-O-RAMA
21 strong with one FNG, Alex (Retreat)
CIRCLE OF TRUST/BOM:

Talked about how endemic loneliness is in middle aged men and how a group like F3 can be the cure.

Quote from media report on health risk of low social relationships.

An analysis of nearly 150 studies has found that people with strong social relationships had about a 50 percent lower mortality risk than those with weaker ties. Julianne Holt-Lunstad and her co-authors concluded that those with weaker social relationships had a greater risk of death than people who were physically inactive or obese. Let me put that another way. Spending time building and nurturing your friendships might be just as important to your health as eating right and exercising.

I came that they may have life and have it abundantly. – John 10:10

Beautiful Day

April 14, 2018 Lillydipper

THE SCENE: Perfect weather, upper 60’s and sunny.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Slow Tempo Squats, 10 Arm Swings, Ten Cherry Pickers
THA-THANG:

Mosey to Playground. All my benches: Elevens starting with 10 Bench Jumps and 1 Decline Merkin.

Mosey to Outdoor Pavilion Close to Outdoor Chapel. Partner Up. While one partner runs to light post in nearby parking lot, the other partner does exercises. Then partners switch up. Each team will do 100 Big Boys, 100 Decline Merkins and 100 Squats.

Mosey to Parking Lot by Soccer Fields. There will be bricks piled by one cone. Partner up again. One partner will run with bricks to other cone, stop there and do 10 Mini Man Makers, then return. The other partner will be exercising. Then partners switch. These are the exercises: 100 Bicycle Kicks, 100 Flutter Kicks, 100 Squats.

Mosey to grass across street from living quarters on southern side of park. 20 Hello Dollies in Cadence

Mosey to Stop Sign at Southeast Corner of Admin Bldg. 20 American Hammers in Cadence

Mosey to Boulder Pile. Each man grabs boulder. We do the following in cadence: 25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats. Run up Space Station and back to boulder pile. Rinse and repeat on the exercises with boulders.

Mosey to Stop Sign at Northeast Corner of Admin Bldg. 20 Box Cutters.

Mosey to AO.

MARY:
10 Table Saws in Cadence
COUNT-OFF & NAME-O-RAMA
17 with 2 FNG’s: Hangover (Dhiren Zavere) and Contempt (Jonathan Edwards)
CIRCLE OF TRUST/BOM:
I exist. That one is easy. I know I exist when I am hurting after an F3 workout. I know I exist when I have sexual urges, when I am aware of my feelings of happiness, anger, sadness, or love. My own experiences feel me each day and I am continually aware of myself in them. With my own inward focus, in my waking, daily routines and sleeping, I am aware that I exist.

God exists. When I say that, it changes everything. Henri Nouwen, a Catholic Priest and former teacher at the Notre Dame University, the Yale Divinity School and the Harvard Divinity School states that “as soon as I say ‘God exists’, my existence no longer can remain in the center, because the essence of the knowledge of God reveals my own existence as deriving its total being from his. That is the true conversion experience.”

When I say God exists, my own life is not center stage. God is center stage. God is my creator. When I say God exists, it behooves me to think of this Creator. If I am but one creature in God’s creation, why did God create me? What led to his desiring to create me? Am I just some fleck that he makes and then throws aside. Or does he want me to stay close, to listen to him, to talk to him. If I say God exists it would behoove me to find out more about him, to read his words, to see what others think about this creator.

Henri Nouwen goes on about the implications of saying God exists: “I suddenly or slowly find my own existence revealed to me and through the knowledge of God. Then it becomes real for me that I can love myself and my neighbor only because God has loved me first. . . . Once I ‘know’ God, that is, once I experience his love as the love in which all my human experiences are anchored, I can only desire one thing: to be in that love. “Being” anywhere else, then, is shown to be illusory and eventually lethal.

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

Masters of the Blockee!

April 3, 2018 Woodshack

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

75 blockees, 150 curls, 200 CMU goblet squats
P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Let’s Just Get After It!

March 28, 2018 Capn Crunch

THE SCENE
57 and Clear

Welcome and Disclaimer

WARM UP
COP

SSH x30 IC
4ct Mountain Climbers x10 IC
4ct Merkins x10 IC
Imperial Squat Walkers x10 IC
Little Arm Circles x10 each Forward and Back IC
Cherry Pickers x10 IC
5 Burpees

Mosey to side of the parking lot and get a battle buddy.

THA THANG
Partner Burpee Suicides
Both men stand along the curb at the orange cones. Then they perform the following sequence:

Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 7 minutes.

Mosey to new parking lot.

Triple Man Sprints
2 men at Cone 1 (near side orange cone) and 1 man at Cone 2 (far side orange cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone (x10 or x15 reps), stopping in the middle at the yellow cone to do 2 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises (either x10 or x15 reps). First man now runs to Cone 2. Rinse and repeat for 7 minutes, 3 rounds.

Rd 1: Upper Body
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Rd 2: Abs
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Rd 3: Lower Body
Cone 1 = Prison Squats / Skaters
Cone 2 = Lunges / Side Lunges

Mosey back to SP.

MARY

4ct LBCs x20 IC
Side Crunches Rt x20 IC
Sdie Crunches Lf x20 IC

COT
37 PAX including 3 FNGs – 8 Track, AAA and Downhill

BOM
“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Kings Solomon, Ecclesiastes 4:9-12

The sequoia redwood trees located in California, are some of the biggest trees in the world. The General Sherman is, in fact, noted as THE largest known living single stem tree on Earth! It is 275 ft tall, 25 feet in diameter, and is approximately 2,500 years old.

Something that huge must have an incredible root system that goes down deep in order to stand that tall. Not the case at all. The sequoia redwood trees have a unique root system that is a marvel, compared to their mammoth size.

Their roots are relatively shallow. There is no tap root to anchor them deep into the earth. The roots actually only go down 6-12 feet, and yet, these trees rarely fall over. They withstand strong winds, earthquakes, fires, storms, and prolonged flooding. How can something up to 500 tons, reaching over 350 feet in height, and live for many centuries remain standing with roots only going down about 10 feet?

The interesting thing about the redwood tree is that their root system is intertwined with the other redwood trees, literally holding each other up. The trees grow very close together and are dependent on each other for nutrients, as well. Only redwoods have the strength and ability to support other redwoods.

So, beneath the surface of these humongous, tall, statuesque trees are roots like a army of men who have their arms interlocked, standing and supporting each other. They are preventing the adversaries of life from knocking each other down. They are also making sure there is plenty of nutrients for growth to continue.

To me, the PAX is like a forest of redwoods. We are stronger TOGETHER. We grow, challenge and support each other as we each strive to reach our potential physically, mentally, relationally and spiritually.