Crawdad – Page 14 – F3 Knoxville

Where Is Your Sting?

January 25, 2020 Lillydipper

THE SCENE: Cloudy, mid thirties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops. 10 Burpees. 10 Iron Mikes. 10 Windmills. 10 Cherry Pickers. 7 Baby Arm Circles Forward and Backward. 7 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of Admin Bldg. We will have cones posted along the road that semicircles around the Admin Bldg. Each cone will give directions regarding exercises and how to get to the next cone.

Cone 1: 20 Big Boy Sit-ups. Bernie Sanders to Cone 2.
Cone 2: 20 Diamond Merkins. Hop to Cone 3.
Cone 3. 20 Shoulder Taps (both shoulders = 1). Gravevine with left foot in lead to Cone 4.
Cone 4: 20 Star Jumps. Grapevine with right foot in lead to Cone 5.
Cone 5: 20 Squat Jumps. Sprint to Cone 6.
Cone 6: 20 Flutter Kicks (four count). Bear Crawl to Cone 7.
Cone 7. 20 Smurf Jacks. Bernie Sanders to Cone 8
Cone 8. 20 Merkins, 40 Baby Crunches, 20 Hello Dollies (four count), 20 American Hammers (four count), 20 Bicycle Kicks (four count), 20 Bottle Openers (both hands = 1).

Mosey back to stop sign at Northeastern Corner of Admin Bldg., picking up cones and signs along the way. We will squat for one minute to quietly contemplate the beauty of the scenery toward the lake.

Mosey to CMU pile. Men will split into pairs. One partner from each pair will grab a CMU. We will do Doras with partner one sprinting to other end of parking lot, doing 10 shin lifts, and sprinting back while partner two starts working on the exercises. Partners will then switch positions. These are the exercises that each pair will accomplish:

100 Overhead Presses
100 Curls
100 Rows
100 Bell Ringers
100 Merkins with feet on CMU

Mosey through entrance way gate to northern ball fields. We will go the ball field that is closest to the entryway and congregate at one end of the marked soccer field in the outfield. We will throw frisbee three times and race to the frisbee. We will then race to end of the soccer field and back. Those men who got the frisbee on the three prior throws will be competing to see who gets a free breakfast from the Q leader. Next, we will split into two teams. Men will split up to play frisbee football. Every time the frisbee hits the ground, not only does the possession of the frisbee change to the other team but all team members must do five burpees. I must give my brother, Waffle House, credit for being the originator of this frisbee/burpee rule.

Mosey to AO.

MARY:
20 Flutter Kicks, Boat Canoe.
COUNT-OFF & NAME-O-RAMA
Seventeen men with one FNG, a friend of Toto’s named Marty Mason. His F3 name is now Tinder.
CIRCLE OF TRUST/BOM:
“When the perishable has been clothed with the imperishable, and the mortal with immortality, then the saying that is written will come true: ‘Death has been swallowed up in victory.’ ‘Where, O death, is your victory? Where, O death, is your sting?’” (1 Corinthians 15:54-55)

Edward Abbey was a park ranger and writer. As a park ranger for the National Park Service he worked in scarcely populated desert areas of Utah, including the Arches National Park and Canyonlands of Southeastern Utah. In his book Desert Solitaire, he speaks in one chapter about being alone in a very rocky canyon area in Utah. Although an experienced ranger, he got lost and was stuck on a rock precipice. He could make a jump across the precipice to a cliff similar in height but which was in the direction he knew would get him home. He didn’t know how to get back the way he came even though he had tried to track it. He was running out of water. His choice was to either die of thirst where he was or make a huge leap from the precipice to the cliff. The fall if he failed to reach the cliff would be hundreds of feet and would certainly bring him to his death. He made the choice to jump and, for some good minutes, started thinking about his life before he made the jump.

What would you think about if you were faced with such a situation? You are about to make the jump that will either continue or end your life? What thoughts run through your mind. Would you think about family? About things that brought you joy? Actions or lack of action that you regretted? Would you wish you could say or do some things you had not yet done in life? Would you have faith that God would follow you through death if death were to occur? And, on the chance that you might make the jump, would you see life in a different way afterwards? Would there be things that you would want to accomplish or do that you had yet to attempt?

Abbey gave a very poignant description of his fear and grief before making the jump. As a man who loved nature, he thought with appreciation yet longing about the beauty of the world all around him before making the death jump. Obviously, he made it to the other side as he later wrote the book.

As a man I would have been very scared, just as Abbey was. As a Christian, I hope I would take comfort in verses like the one in Corinthians above. I hope I would appreciate my mortality and the gift that God has given us in our short lives here on Earth. But, I also hope I would realize that my perishable body has been clothed with the imperishable armor of God, that my mortality has become immortality through Him. Then, even knowing I might fall to my death, I could say, “Death, where is your victory, where is your sting?”

MOLESKIN:
Prayers for Pele’s shoulder as he took a mean fall and hurt it during the frisbee football game. Pusher, a physical therapist, said he didn’t dislocate. Prayers for our brother, Pinto, who is suffering through treatment of multiple myeloma cancer.
ANNOUNCEMENTS:
New pull up bars that we raised money for will be going up. We will have an AO launch in Morristown on April 4.

Lessons from Noah’s Ark

January 18, 2020 Abscess

THE SCENE: 45° Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

50 Star Jumps, 50 Air Punches…let’s mosey to the flag pole

THA-THANG:

10 Burpees, 50 Picnic Rows at the Pavalon
Mosey to Cardiac-Run up to the top and do 10 Hand release Merkins at chalk stars x 5
10 Burpees, mosey to Pickets Charge
10 Burpees- run up and do 5 chicken peckers at every cone x 10
Mosey to Memorial and do 10 Burpees
Mosey to Space Station Stop and do 50 squats half way
space station run up/down do 25 Froggy Jumps, up/down 25 Froggy, up/down once more
10 Burpees at Handicap Spot then mosey to Grinch’s Hill
Hello Dolly’s x 10, Run to the top, Hello Dolly’s x 10, run to bottom, RR then 10 Hello Dolly at bottom x10
mosey to Area 51- 10 Burpees then run to the top and do 50LBCs
mosey to Everest – run up to each cone and do 10 Dive Bombers x 5 to the top
mosey back to the AO and stop along the way to do Bear Crawl 360 x 10 each direction with 2 Burpees per direction
mosey back AO

MARY:
50 Flutter kicks 4 ct

50 LBCs 4ct

plank for 1 min
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
There’s several lessons from Noah’s Ark..main one is Never let yourself get into a position that when God calls you to help others you’re not able.
MOLESKIN:
I’m very thankful for each of these guys and the impact they have on my life.
ANNOUNCEMENTS:
take the Pole for TN Convergence, we have MLKJR parade Monday

Slaughter tours the Asylum

January 13, 2020 Sergeant Slaughter

THE SCENE: A crisp 65 degrees, beautiful weather for my tour of the AO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Cherry Pickers (slow) x 7; Overhead Clap x 25; Moroccan Nightclub x 25.

THA-THANG:
Inaugural “Flight of the Blue Falcon”

Given two 8x12x16 (XL) CMUs, two PAX held the CMUs overhead while the rest of the group ran away for a 10-count. At the end of the counting, “drop” was called and the herd executed AMRAP of an exercise designated by a block-holder (burpees, merkins, squats, pickle pounders, smurf jacks, etc) until the blocks caught up and were passed off. Upon exchange, the new CMU holders designated the next exercise and began 10-count while everyone else ran away. Rinse and repeat, with a goal of showing the Q the ins and outs of the AO (Everest, Cardiac Hill, etc) until time was up.

MARY:
Arrived back at the AO with about 5 minutes to spare, completed flutter kicks x 25, tempo squats x 20, then overhead claps/moroccan nightclubs until time was up (lost count in the midst of the mumble-chatter).

CIRCLE OF TRUST/BOM:
1 Peter 5 v. 6&7 say “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.” Talked about what it means to cast anxieties on Him, and that it means to cut the cord and leave it there, not reel it back in like a crank-bait. Shared a story about a flight with my M, when she got very nervous during a turbulent flight. Being the “good husband” that I thought I was being, I told her not to worry, that it would be ok. Of course, that didn’t help, and she looked at me, panicked, and said “how do you know?”. My too-quick and too-honest response was “I don’t, but I can’t fly the damn plane, so there’s nothing I can do about it…” This is a good reminder that as men, we need to be honest, but we need to do so with love.
MOLESKIN:
The Asylum bunch was fun, but way too courteous. I should have explained the “blue falcon” concept better at the beginning, because they were asking “who wants the block?” instead of just handing it off to the next vict.. er, uh, participant.
ANNOUNCEMENTS:
Keep an eye on the Q calendar, me and “my friends” as Mermaid called them, will be making appearances at more AOs to spread the love.

This Is 2020 (Without Hugh Downs and Barbara Walters)

January 4, 2020 Choir Boy

THE SCENE: Rainy, low to mid 50s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, 20-second plank, Pilates push-ups x 20 (10 each leg – merkins with left leg raised up x 10 followed by merkins with right leg raised up x 10), tempo squats x 20

THA-THANG:
Mosey to CMU pile via the Dragon’s Tail stopping at each light pole to do an exercise x 20 reps – alternating between merkins and squats

Pickup a CMU and mosey to the pavilon

CMU curls x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey to Crawdad’s Yoga Studio

Carolina dry docks x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey back to pavilon for table rows using the same reps and recovery as before

Mosey back to the yoga studio for flutter kicks, same schedule

Mosey back to the pavilon for CMU overhead presses, same schedule

Mosey back to the yoga studio for more Pilates push-ups, same schedule – Cheatsheet and Crawdad started singing the Hokey Pokey Song and dubbed the Pilates push-ups the “Hokey Pokeys”

Mosey back to the pavilon, pick up the CMUs and mosey to the CMU pile to return them

Mosey to Cardiac with just a few minutes to spare, so we only had time for one run up Cardiac and to the AO without stopping for any exercises

MARY:
We ran out of time for Mary, but we did get some ab work in during the workout

COUNT-OFF & NAME-O-RAMA
13 HIMs getting better in the rain on the first Saturday workout at the Asylum in 2020

Veggie was here, but he is not in the group, so I couldn’t tag him.

CIRCLE OF TRUST/BOM:
It is a new year and a new decade and no one knows what it holds. It could be the year that someone is added to your life, or it could be the year that someone is taken away. It could be the year of the promotion, or it could be the year of the demotion. It could be the year of kindergarten, or it could be the year of graduation. It could be the year of the big win, or it could be the year of the big loss. Regardless, you don’t need a resolution, you need a constitution, a foundation. On a big scale, it should be God, your family, your friends, etc. But, it can be anything that grounds you. It can even be as simple as the F3 workouts. The asphalt, concrete, and grass do not change, and they are always there waiting for you whether you have a good day/week or a bad day/week. They are checkpoints after good times or bad and before whatever lies ahead. If nothing else, start there and build. Have a good new year but not just for what good fortunes may come your way during the year but based on what you keep your eye on and focus on while the year goes by

MOLESKIN:
Prayers for Pinto, Flashback 2, Lady Tank, Cheatsheet’s family, Lady Junk, and Veggie going back for another semester of college
ANNOUNCEMENTS:
Party at Tank’s house on 1/10

Still need money for pull up bars for the Dog Pound

Majestic Yet Close

December 14, 2019 Lillydipper

THE SCENE: Cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
25 Side Straddle Hops, 31 Brady Corns, 10 Rockettes, 7 Baby Arm Circles Forward, 7 Wide Arm Circles Forward, 7 Baby Arm Circles Backward, 7 Wide Arm Circles Backward, 10 Cherry Pickers.

Divide into two teams. Mosey to CMU Pile. Each team grabs one CMU. Each team can divide among the men in terms of carrying the CMU through various moseys.

Mosey to the parking lot south of northern ball fields that has scenic island in middle of the lot. There will be one cone placed on either side of the parking lot. Each team must accomplish the exercises listed at each cone. They can divide up the exercises among the team members in any way they chose (e.g., have one man take each exercise or divide all exercises among the men on the team). Once the exercises are completed by the team, one man from the team runs with the CMU to the next cone while other team members race ahead of him to start the exercises at the next cone. Once those exercises are completed by the team, a new team member takes the CMU back to the first cone. The team does those exercises again. This cycle continues until every man on the team has carried the cone one time. The following are the exercises to be performed at each cone:

Cone 1: 30 Burpees, 50 Plank Jacks, 50 Merkins, 50 Big Boy Sit-Ups, 50 Shoulder Taps (both shoulders = 1) 50 Overhead Presses with CMU
Cone 2: 30 Mountain Climbers (four count), 50 Iron Mikes (both legs = 1), 50 Jump Squats, 50 Dive Bombers, 50 Hello Dollies, 50 Curls with CMU.

Mosey to beginning of Serpentine Sidewalk where it intersects with street. Each team will still carry their CMU. We will do 14’s on Serpentine Sidewalk until it reaches the perimeter trail. We will lunge for one light then run for four light, repeating that sequence until we reach the perimeter trail. We will then, as a group, do 20 Imperial Walkers (four count).

Mosey to beginning of cardiac hill, each team carrying CMU. We will go up cardiac hill doing the following exercises at the following areas:

Corner 1: 20 American Hammers (four count)
Corner 2: 20 Leg Kicks (four count)
Corner 3: 20 Decline Merkins
Benches: 20 Bench Lifts

Mosey to CMU pile. Drop off CMU’s. Mosey to Pavilion. We will do elevens starting with one Picnic Table Pull Up and ten Box Jumps. We will then do a one minute squat with backs against wall. Next, we will do sevens starting with one decline merkin and six bench lifts.

Mosey back to AO sprinting up mini-cardiac.

MARY:

Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

1 Chronicles 29:11 Yours, O Lord, is the greatness and the power and the glory and the victory and the majesty, for all that is in the heavens and in the earth is yours. Yours is the kingdom, O Lord, and you are exalted as head above all.

I sometimes consider God’s majesty and it is awe-inspiring. This creation of His, the expansiveness of it, the fact that our galaxy is a mere spec amidst other galaxies, the infinity of space and of time. We look with our most powerful telescopes to incredible distances and God has created this and so much more. When one considers God from this perspective He is certainly powerful but also may seem distance. There’s that song by Julie Gold that Bette Midler made popular: God is Watching Us From a Distance. It is good to think of a God who has created this world, who sees all, who is in control of everything.

But it is also good to know that God is close. God is not only ever powerful, He is ever present. I can dig down into the rich, deep earth, cup it in my hands and smell God’s presence. I can pluck a daffodil and examine it in minute detail, knowing God is present in every cell. We have a God who is close. We have a God who wants us to know Him. God whispers in our ear and says, guess what, you are mine. He whispers in your ear and says, Ratchet, I know every hair on your head. He whispers, Abscess, talk to me, give me your heartache and give me your joy. He whispers, Crawdad, I was there the day you were born and will be with you always. We are each His creation and He loves each one of us. We have an Amazing God.

Psalm 139: 1-6

O Lord, you have searched me and known me!
You know when I sit down and when I rise up;
    you discern my thoughts from afar.
You search out my path and my lying down
    and are acquainted with all my ways.
Even before a word is on my tongue,
    behold, O Lord, you know it altogether.
You hem me in, behind and before,
    and lay your hand upon me.
Such knowledge is too wonderful for me;
    it is high; I cannot attain it.

MOLESKIN:
Prayers for Pinto, for Cheatsheet’s friend, and prayer of praise for Crawdad’s son, Carson.
ANNOUNCEMENTS:
Coffeeteria!