F3 Knoxville

Tag: Convoy

Carry that Turkey – PM met at 9am!

AO: asylum-pm
Q: Doubtfire (Nick Bond)
PAX: Abacus, Brick, Kung Blue, Dung Beetle (Scott Kimsey), Convoy, Waxjob, Choir Boy, CRISPR, Rooney (Carl Whipple), @gridiron, @babygronk
FNGs: None
COUNT: 12
WARMUP:
SSH, tempo merkins, tempo squats, stretch
THE THANG:
Indian run with ruck with PT:
Last man did various PT and when completed had to run to the front.
Exercises at the back included:
3 burpees
5 merkins
5 squats

Stopped along the way to do moving Rocky Balboa’s, random acts of ab pain movements and a few things I forgot
MARY:
Stretching with Doubtfire
ANNOUNCEMENTS:
COT:

Get Rid of It

THE SCENE: Beautiful day, temp in 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 30 Second Squat, 15 Iron Mikes, 30 Second Plank, 10 Rockettes, 7 Twistees, 5 Rocking Chairs, 10 Baby Arm Circles Forward and Backward.
THA-THANG:
Mosey to the parking lot on the other side of the playground.  We will Bear Crawl for 10 paces then lunge for 20 paces and alternate between that pattern to the end of the parking lot.

Mosey to the Lily Pad.  We will line up on the south curb.  We will then run to each large light post and do 10 Hello Dollies, the run to the next light post and do 10 more Hello Dollies, etc. until we reach the south curb of the parking lot.  We will Bernie Sanders back, stopping at each light to do 10 Big Boy Sit-ups.

Mosey to the perimeter trail just south of the Lily Pad Pavilion.  We will run south and then west for 10 lights. Whoever gets to the tenth light first will circle back to the six.  When reaching the six, then all men do 10 Merkins.  We will continue this pattern until we have reached the open area near the transformers.

Each man will pick a boulder from the boulder pile.  We will do the first exercise listed below with the boulders, then set them down to run to an area about fifty yards away, then run back to do the same exercise, then run to the picnic tables to do 15 bench dips.  Then run back to the boulders to do the next exercise and repeat the same running pattern.  Here are the exercises:

  • 15 Overhead Presses
  • 15 Curls
  • 15 Chest Thrusts
  • 15 Rows
  • 15 Squats with Boulder at Chest

We will mosey back to the Pavilion by running ten lights and circling back to six, then stopping to 10 Merkins.

We will return to the south curb of the Lily Pad.  There we will Sprint again to each light to do 10 Lunges then run to the next light until we get to the north curb.  On the way back we will Bernie to each light and do 10 Backwards Lunges until we reach the South Curb.

Mosey to the curb by the roadway that heads back to the AO.  We will do 20 Bench Dips.

Mosey to the Parking Lot that is south of the Playground. We will Hop for 10 paces and run for 20 paces to the end of the parking lot.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
13 men, no FNGs.

CIRCLE OF TRUST/BOM

Get Rid of It

Have any of you ever known any hoarders?  A hoarder is someone that keeps all kinds of things that they could easily give away or throw away.  They will have piles of things that they haven’t used laying all over their house, taking up space.  I formerly had a client I saw in my therapy practice whose mother was a hoarder.  Her parent’s house had piles of junk that took up space all over the house.  The house was difficult to walk through.  My client was upset about it but became more upset when her father’s problematic lungs worsened.  The clutter in the house was only worsening his breathing issues.  My client, her husband, and siblings purchased a used trailer home.  They cleaned the entire house of the clutter and since her mother did not want anything to be thrown away, they put everything they cleaned into the trailer home that was located on the property so that their mother could “find her precious things” if she needed them.  Within a year my client’s mother was already cluttering her home with new junk.

I bring this up because we, as human beings, often clutter our minds with useless junk.  That junk can come in the form of a multitude of things such as sinful thoughts (e.g. envy, improper lust), of past regrets that we cannot let go of (e.g., some sin we committed long ago), of old harmful messages that we heard when we were younger (e.g., you are a poor student, you will never make it in life), of mental “shoulds” that leave us feeling worthless or at least below par (e.g, I should make more money, I should spend more time making my yard perfect even though I hardly have time for it), and of harmful comparisons we make between ourselves and others (e.g, I never stack up).  This garbage clutters are minds and leads to poor health, just like the physical clutter led to poor health for my client’s father AND mother.  Some of the clutter comes in the form of false myths we have about God such as “I can’t pray to God because he wouldn’t like me” or “God looks down on me.”  We have got to get rid of that trash.  Give all that clutter to God.  He is willing to be your trash man.  Do you think a loving God wants you to be weighed down by all that trash?  Do you think He wants you to be hurt by that crap?  Do you think he wants you to live in a miserable lie?  Give it up.  Ask God to take it from you.

My challenge to you this week is to think of one thing impacting you mentally that you need to throw away.  Write it down and throw it in the trash or burn in if you want to.  Ask God for help in keeping it off your mind.  God is willing to take it from you.

MOLESKIN:

Prayers for Matlock’s nephew, John, who has been having seizures.  Doctors will possibly doing surgery on brain.
ANNOUNCEMENTS:
Knoxwork, a community of people of different worship communities involved together to help the City of Knoxville are having an annual meeting at the Knoxville Coliseum this Tuesday at 7 pm.  All are invited.

Accepted As We Are

THE SCENE: Sunny, temperature about 80 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Burpees, 10 Twisties, 7 Cherry Pickers, 7 Windmills, 6 Pterodactyls forward, 6 Pterodactyls backward, Michael Phelps.
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of the Admin Bldg.  We will stop to do 20 Rocky Balboas.

Mosey on perimeter trail toward the entrance gate at Lyons Bend then on the trail heading east.  There will be a cone out in the field nearby. We will split into teams of two for Doras.  While one partner runs up to the tree stump at the top of the hill and back, the other partner does exercises.  Then partners switch off. Here is the exercises that each team of two partners will do:

  • 100 Squat Jumps
  • 100 Carolina Dry Docks
  • 100 Hello Dollies
  • 100 Iron Mikes (both legs = 1)
  • 100 Diamond Merkins
  • 200 Baby Crunches

Mosey back up the hill and past the stump to the roadway. Then mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg.  We will run on the shaded trail to sidewalk that loops in front of the Admin Bldg.  Then head east to the parking lot area.  Then run on roadway back to the Stop Sign at the Northeastern Corner of the Admin Bldg.  There will be five cones set up along the way.  Each time we run the route we will do different exercises at the cones:

  • First run:  10 squats at each cone.
  • Second Run: 10 Flutter kicks (4 ct) at each cone.
  • Third run:  10 Lunges, 5 each leg, at each cone.
  • Fourth run:  10 Bobby Hurleys at each cone.

From the Stop Sign at the Northeastern Corner of the Admin Bldg. will will race back to AO.

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

I hope that F3 will always be an organization where brothers feel welcomed by all brothers . . . where a man is not judged by the job he has, by the car he drives, by how fast he runs, or how fancy the shoes on his feet look.  I think the message of F3 should be, “my man, we accept you as you are.  That doesn’t mean that we won’t mold you into a better man . . . but it means that you can be you.”

One of my F3 brothers was recently talking about coworkers at his job. These guys make good money.  But the narcissistic, self-centered attitude of some of these coworkers, the selfish boasting, and the failure to help one’s fellow man sometimes make my friend feel sick.  My friend strives on at his job but he certainly doesn’t appreciate the attitude of some of his coworkers.

I formerly worked as a jury and trial consultant for a consulting firm that was hired by law firms on pretty major cases.  I highly respected many of the attorneys I worked for.  But, there were some attorneys I definitely did not respect.  I remember a mock trial that my consulting firm conducted in Jackson, Mississippi.  Some of the attorneys on the case and I arrived at the same time at the airport in Jackson and hailed a taxi together to ride to the hotel we were staying at.  I recall the smirks, comments and laughter about the taxi driver after we were dropped off.  The attorneys made fun of his accent and his seemingly backward ways while they also made negative inferences regarding the common state of the city.  I remember thinking during that stay in Jackson that I would be much more likely to enjoy eating dinner with that taxi driver than with those conceited attorneys.  I wondered what dreams that taxi driver had, what friendships, what his family was like, how hard he might be working to make sure dinner was on the table.  He certainly seemed friendlier than the attorneys and was probably much more real.  My bet was that his “seemingly backward ways” had much more depth and poignancy than the shallow sightedness of the out-of-town observers.

God, let me be surrounded by people who can be real with one another, who will appreciate one another for who they are and bring out the best in their fellow humans.  God, help F3 Knoxville to continue to be that type of band of men.

MOLESKIN:
Prayers for daughter of Glamper as she is currently ill.  Prayers for Abacus’ son who is struggling with some issues and for his daughter as she prepares to graduate from high school.  Prayer for the wonderful way our F3 brothers pull together to help each other across the finish line.
ANNOUNCEMENTS:
On Tuesday of next week, Justice Knox has their annual Nehemiah Action event at the Civic Auditorium.  A coalition of faith communities will meet and work to make Knoxville a better place to live for everyone.  All are invited.  We will be preparing the Asylum PM made obstacles for Hardship Hill on May 20. This will be the weekend before Hardship Hill.  Sparkler will be in charge and we can use everyone’s help.

Jesus Wept

THE SCENE: Beautiful spring day, sunny, little breeze, low 70s.
F3 WELCOME & DISCLAIMER Done adequately
WARM-O-RAMA:
Bolt 45s, Tempo Squats, Motivators, El Capitans, LBAC forward and backward, Grady Corns
THA-THANG:

MOSEY to bottom of Pickett’s…

Run PICKETT’S CHARGE, Bernie-ing the slopes and running on the flat parts.

Mosey to center of colosseum.  Do Mucho Chesto, then Run to 12 o’clock position, do Aiken Legs. R&R.

Aiken Legs: 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)

MUCHO CHESTO: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right

Mosey to field below Overlook.  Cones laid out in a rectangle pattern.

FIELD OF PAIN:

  • Long side 1: Suicides
  • Short Side 1: 10 merkins, Bear Crawl, 10 Merkins at opposite corner.
  • Long side 2: Bernie to ½ way cone, 20 Iron Mikes (2-ct), 20 Bobby Hurleys. Run to next corner
  • Short Side 2: El Capitan lunge , with 5 Prisoner Cell Merkin Burpees at each cover.

Mosey about 1/2 way to road, then do 7s on small hill.  Flutter Kicks and Bobby Hurleys.

MARY:
Flutter kicks and Homer/Marge
COUNT-OFF & NAME-O-RAMA
11 strong.
CIRCLE OF TRUST/BOM:

Today’s Word is taken from John Chapter 11, which is a story that’s probably familiar to many of you, as it describes Jesus’ raising of Lazarus from the dead.  It builds on Steam’s WORD about Expectations that he gave last week, which also referred to a passage that included the sisters Mary and Martha.  In John Chapter 11, Jesus travels to Bethany to visit Mary and Martha after their brother Lazarus died.  THREE TIMES the sisters ask “Why? Why did my brother have to die? If you had been there, he would still be alive.”  Expectations.  That question of “If I had mattered to you, this wouldn’t have happened” is a question I think we’ve all asked ourselves, and certainly for those friends and family of those killed in yet the latest mass shooting event just down the road in Nashville, that has affected some of our F3 brothers.

But I want to focus on one specific part of the passage in John 11.  It contains the answer to a great Trivia Question  When confronted with the reality of the situation, what did Jesus do?  Jesus wept.  Our God is deeply moved and troubled when his Children suffer, and when we grieve.  We have a feeling and empathizing God.

Dr. William Sloane Coffin was a famous Presbyterian minister from Boston and Chaplain for Yale for a number of years, who lost his son in a car accident a few decades ago.  He gave a sermon just 10 days later.  (How does someone DO that??)  Dr. Coffin had the same questions about his son’s death that we all would have, that Mary and Martha had.  Where were you God?  But he said in that sermon,.

He said, “For some reason, nothing so infuriates me as the incapacity of seemingly intelligent heads that God doesn’t go around this world with His finger on triggers, His fist around knives, His hands on steering wheels.  the one thing no one should say to someone dealing with tragedy is “I know it was the will of God”.  Never do we know enough to say it is the will of God.  When my son died, my own consolation is that it is NOT the will of God that he died, it is that God’s Heart was the first of all of our hearts to break.”  As he closed his sermon, he said “As the grief that once seemed unbearable now turns to bearable sorrow, The truths in Biblical passages are beginning to once again take hold.  ‘In this world you shall have tribulations, but be of good cheer.  I have overcome the world; My light shines in the darkness, and the darkness has not overcome it.  Weeping may endure in the night, but joy cometh in the morning’.  When my son beat me to the grave, it was not because God WILLED it.  It was because for him, the Dawn had come.”

This is the key lesson of John.  What God wills is Life out of Death.  What did Jesus do in the presence of Mary and Martha when told the news about Lazarus?  Jesus wept.  This is the compassionate nature of God.  God doesn’t just see from far away our pains and sorrows.  He is WITH us in our sorrow.

MOLESKIN:
Prayers for those who were affected by the Nashville school shooting earlier in the week. Prayers for Title 9 as he looks for other career opportunities.
ANNOUNCEMENTS:
FORGE! growth week-end, end of September.  Haw Ridge and Hardship Hill coming up!

2nd Q of Daybreak!

THE SCENE: Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

stretch, SSH, rockettes, Cherry pickers, baby arm circles, 5 burpees OYO.

THA-THANG:

Mosey to Cardiac.
Cardiac: run up cardiac to top benches. At each turn, do 26 squats. At top, d hold Al Gore till 6 is up.
Mosey to top of Baby Cardio. Do SSH.
Mosey to Haslam Rock, and do 26 Rocky Balboas. Mosey to the Overlook. 
Battle buddy up.
Modified Hindenburg BLIMPS:
One buddy does a variety of exercises (lead by me and Pele) while the other buddy does the following:
Sprint to 1st base, perform exercise. Sprint to 2nd base, perform exercise. Sprint to 3rd base, perform exercise, then sprint to home base and trade off. After both buddies finish, that’s one round.
The exercises are as follows:
Round 1- 10 BBS
Round 2- 20 Lunges (each leg)
Round 3- 30 Imperial Walkers (15 each leg)
Round 4- 20 Mericans
Round 5- 25 Plank Jacks
Mosey to Haslam Rock. Do SSH.
Mosey to Route 66. Keep with the SSH trend, and do 10 SSH each pole, ending at the parking lot at the bottom of baby cardio.

Mosey to AO.

MARY:
Line up on curb. Karaoke to other side and back. Imperial walker to other side, donkey kick back. Skip to other side and back.

Circle up. Michael Phelps, stretch. 8:00!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gospel is God-centered. It’s easy to get away from a God-centered view of life, but according to Matthew 22:37-40, the teachings of the Old Testament in the Bible can be summed up as “love God and love others.”

So let’s go out this week, love God, and show God’s love to others!

MOLESKIN:

ANNOUNCEMENTS:

Prayers: Safe travels for Dung Beetle’s daughter.

Wild at Heart is coming up March 24th. There’s not room in the event, but I think some people are going camping. (For more info message Steam)

Painting Cardinal’s widow’s house on March 18th. Details in slack.

Escape from Hawridge & Hardship Hill happening in the coming months. I think you can already sign up from Hardship Hill teams.