F3 Knoxville

Tag: Crispr

Keep Moving, Stay Warm

THE SCENE: Cold, cloudy, and windy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Slow windmills (get that stretch in!), baby arm circles, burpees, & Imperial squats.

THA-THANG:

At the coliseum, 4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat. Exercises were as follows:

  • Station 1 (Core)
    • HELLO DOLLYS (20, 4 CT)
    • PICKLE POUNDERS (20)
    • BIG BOYS (20)
  • Station 2 (Legs)
    • SQUATS (20, 4 CT)
    • MONKEY HUMPERS (20)
    • BOBBY HURLEYS (20)
  • Station 3 (Core)
    • BOX CUTTERS (20)
    • LBCS (20, 4 CT)
    • SCISSOR KICKS (20, 4 CT)
  • Station 4 (Arms)
    • MERKINS (20)
    • DIPS (20)
    • CAROLINA DRY DOCKS (20)

MARY:
Big Boys & American hammers.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Excerpt read from a Fresh Air interview of Laura Coates.

On what Dr. Martin Luther King Jr. means to her

When I think of Dr. King, the first thing that comes to mind is going to his museum down in Atlanta and looking at the number of times he was arrested. Now that might seem an oddity to people. Mostly, we think about his speeches and the impactful words, and he was an eloquent orator, and he was obviously deserving of all the accolades as it relates to his speechwriting and his sermons. But for me, I think about the number of times he was a civil rights first responder, … the number of times he went into the battlefield, the number of times he pulled an entire race out of the wreckage, the number of times that he subjected himself to physical violence. It’s the notion that myself, as a mother, looking at my young children, when all I want to do is grow old and watch them grow even older, that he had to accept the inevitability that he would not do the very things every parent wants to do. And why? Because he was thinking not only of his own children, but my children and my children’s children. …

Every time I think about his death, I think to myself, God, was that how young he was? And every year that I live beyond that, I thank him, because the life I have is because of the choices he made, because of the discomfort he experienced. And I just love this man for making those choices and for aligning his moral compass with what he was willing to do.

And It Was Good

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the parking lot, 20 Side Straddle Hops, 10 Burpees, 10 Twistees, 10 Windmills, 10 Baby Arm Circles Forward and 10 Backward, 5 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to the Caribbean.  We will run Candy Cane with the following exercises at every other island, then sweep back.

  • 20 Merkins
  • 15 Iron Mikes (both legs = 1)
  • 20 Big Boy Sit-ups.

Mosey to street side end of the Serpentine Sidewalk.  We will Bear Crawl one light and sprint four lights all the way down the Serpentine Sidewalk until it hits the perimeter trail.  There, we will do 20 Bicycle Kicks, 4 ct.

Mosey to Cardiac.  We will go up Cardiac, stopping to do the following exercises along the way:

  • At start:  20 American Hammers (4 ct)
  • First turn:  20 Flutter Kicks (4 ct)
  • Second turn:  20 Hello Dollies (4 ct)
  • Third turn:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to bottom of mini-cardiac.  We will Bernie up to the park sign, then run to the top.  Run back down to AO.

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

And It Was Good

Some verses from Genesis, Chapter 1:

In the beginning, God created the heavens and the earth. 2 The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.3 And God said, “Let there be light,” and there was light. 4 And God saw that the light was good. 

9 And God said, “Let the waters under the heavens be gathered together into one place, and let the dry land appear.” And it was so. 10 God called the dry land Earth,[d] and the waters that were gathered together he called Seas. And God saw that it was good.

12 The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good. 13

And God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars. 17 And God set them in the expanse of the heavens to give light on the earth, 18 to rule over the day and over the night, and to separate the light from the darkness. And God saw that it was good. 19 

20 And God said, “Let the waters swarm with swarms of living creatures, and let birds[g] fly above the earth across the expanse of the heavens.” 21 So God created the great sea creatures and every living creature that moves, with which the waters swarm, according to their kinds, and every winged bird according to its kind. And God saw that it was good. 

25 And God made the beasts of the earth according to their kinds and the livestock according to their kinds, and everything that creeps on the ground according to its kind. And God saw that it was good.

26 Then God said, “Let us make man[h] in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.”

27 So God created man in his own image,
    in the image of God he created him;
    male and female he created them.

31 And God saw everything that he had made, and behold, it was very good.

One sentence that echoes through the creation story of the Bible is, “God saw that it was good.”  And, indeed, His creation is good.  That is easy to see here in East Tennessee where, as Crawdad would say, we are blessed to view “best sunrise in America.”

Amidst the strife and toil of our world, amidst Covid 19, the conflict among our people, the wars between nations, we may fail to recognize the blessings of God’s creation.  We, as human, may sometimes mess things up.  But God is good and his creation is good.

Let us recognize the blessings of the earth and firmament.  Let us rejoice in it, be stewards of it, and protect it.

MOLESKIN:
Prayers for Steam’s girlfriend who has Covid, and for his girlfriend’s mother who has cancer.  His girlfriend lives with her mother and, although quarantining, is worried about giving her mother, whose immune system is compromised, cancer.  Prayer’s for Steam’s good friend, Nathan, whose mother recently died.  Prayers for a coworker of Pusher.  The coworker had to leave work early today to go the the hospital where his stepfather is in critical condition.  Prayers for Operation as he and his wife have been working at getting pregnant for three years now in hope of having a baby.

Thank You for the Accountability

THE SCENE: a beautiful fake gloom 45
F3 WELCOME & DISCLAIMER did it
WARM-O-RAMA:
SSH, runners stretch, this and that, some twisties, rockettes, & cherry pickers.
THA-THANG:
Insert information about the workout.

  • Break Dance and Spider Burpees up and down The Dragon
  • Inch Worms & Freddy Mercury’s, the alternating leg lifts & T pose leg lifts
  • Alternating Wall Sits & Skater Burpees
  • Sprint, Bring Backs, Bernie, Superman Plank, rinse & repeat
  • Karaoke right, single right leg squat + offset Merkins, karaoke left, single left leg squat + offset Merkins, rinse & repeat
  • Catalina Wine Mixers

COUNT-OFF & NAME-O-RAMA
11 HIMs in the Fake Gloom
CIRCLE OF TRUST/BOM:

When I heard about F3, I heard about a cool workout group. A workout that’s cheaper than a gym that gets me outside. The more I posted, the more interested I became in F3 the Organization. Why isn’t F3 just called “Lakeshore Boot Camp Workout Club”? So, I Googled it. On their website, I found “Q Source: The F3 Manual of Virtuous Leadership”. Why does this workout group have a  “leadership mastery purpose”?. So, I read the book.

Chapter 1.2 hit home. “The King” is the discipline of daily training of the body. I’ve been on a weight loss journey for 7 years. I’m 5-8 and in 2014 I was pushing 250 pounds. I was at a park one day, my 2 year old took off for the road, and I couldn’t catch him. That scared me to death.

Since then I’ve yo-yo’d up and down the scale. Q Source talks about the POGO 40 – that 40 pounds you keep taking off and putting on. A huge part of my yo-yo’ing was lack of Accountability, but I’ve found that in F3. Now I have a group of guys who will txt, Slack message, etc. if I stopped Accelerating.

Except from the Q Source, 1.2:

“What is true for all men seeking to Accelerate is that it works better as a Group than as a Singleton. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock. Together, we sharpen each other – as iron sharpens iron. It’s simple really. If you want to learn to run faster, just find a faster man. And chase him until you catch him.”

With that, I want to say thanks to everyone in F3 who provides me Accountability. And, for being faster to give me someone to chase.

Friends of God

THE SCENE: Windy, temp in high sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, 8 Twisties, 5 Burpees, 10 Windmills, 10 Baby Arm Circles Forward and Backward.

THA-THANG:

Mosey to beginning of the Dragon Tail.  We will do Route 66 up the Dragon Tail with Squat Jumps as the exercise.  Those getting to the top first circle back to the six and go up with them.

Mosey on perimeter trail to the stop sign by the road that goes to Admin Bldg.  We will do 20 Hello Dollies and 15 Merkins.

Mosey on perimeter trail until it gets close to Lyons Bend.  We will do 20 American Hammers and 15 Merkins.

Mosey to bottom of Mt Everest.  We will do 20 Flutter Kicks and 15 Merkins.

Mosey to the Utility Bldg.  We will do 20 Bicycle Kicks and 15 Merkins.

Mosey up the road from Northshore Gate until we hit parking lot on left.  We will do 20 Box Cutters and 15 Merkins.

Mosey to Parking Lot by Apartments.  We will do 20 Hello Dollies and 15 Merkins.

Mosey to roadway that goes by Outdoor Chapel.  We will do 20 Bench Dips at curb and 15 Merkins.

Mosey to parking lot that goes by new restrooms.  We will do 20 American Hammers and 15 Merkins.

Mosey to parking lot by entrance to ball parks.  We will do 20 Flutter Kicks and 15 Merkins.

Next, we will sprint from one curb in the parking lot to the other and back, doing 3 burpees at each curb.  We will Bernie Sanders from one curb to the other and back, doing 3 burpees at each curb.  We will rinse and repeat above.

Mosey to AO.

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

Some of you may have heard of a signer called Nightbirde.  Her actual name is Jane Marczewski.  At age 30 she has survived very difficult stints of cancer.  The first time she was diagnosed in 2017, she was told she would live for only 3 to 6 months.  She was cancer free after treatment but the cancer came back in 2018.  At that time, her husband of five years left her.  Through painful treatment she became cancer free again in July of 2020.  She went on to perform her own song, “It’s OK” in the 16th Season of America’s Got Talent in 2021.  Her song, “It’s OK” went to number one on I Tunes and number two on You Tube. Before the quarterfinals of American’s Got Talent, she announced she had cancer again and had to withdrawal.

Something that has been both surprising and inspirational about this 30-year-old woman is her faith in God through the torment and continuing battles with cancer.  Her relationship with God is certainly not a simple and sweet one.  But it has been very personal, and God wants us to have that same personal relationship with him.  She says:

“I am God’s downstairs neighbor, banging on the ceiling with a broomstick. I show up at His door every day. Sometimes with songs, sometimes with curses. Sometimes apologies, gifts, questions, demands. Sometimes I use my key under the mat to let myself in. Other times, I sulk outside until He opens the door to me Himself,” she continued. “I have called Him a cheat and a liar, and I meant it. I have told Him I wanted to die, and I meant it. Tears have become the only prayer I know. Prayers roll over my nostrils and drip down my forearms. They fall to the ground as I reach for Him. These are the prayers I repeat night and day; sunrise, sunset.”

Nightbirde proclaims that her relationship with God has grown through the process. She states:

“Call me bitter if you want to—that’s fair. Count me among the angry, the cynical, the offended, the hardened. But count me also among the friends of God. For I have seen Him in rare form. I have felt His exhale, laid in His shadow, squinted to read the message He wrote for me in the grout {of the bathroom floor}.

As for the name she chose to go by as a singer, Jane Marczewski says, “I want to be the bird that sings in anticipation of the good things that I trust are coming.”

Gents, let us take courage from the words of this small 30-year-old woman who weighs less than 100 pounds.  Let us count ourselves among the friends of God.
MOLESKIN:
Prayers for safe travels for Pusher and family to San Francisco on Thursday; for Corona Weight and his family as he will have over 180 days of travel with his job in 2022; for Rooney’s church family; for Swimmies and his family as they move to new home this week; and, for Jinxy and his family as his daughter, Carli, and his son-in-law, Hooker, are going to have another baby.
ANNOUNCEMENTS:
Asylum workout on Saturday will be at 8:30 am instead of 7:00 am.  Polar Bear Plunge will be at noon at fork in river near Townsend.

Opposite

THE SCENE: Nice evening, temps in 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 20 Side Straddle Hops, 8 Pinto Twists, 8 Twisties, 5 Taradactials forward and backward, 10 Windmills.
THA-THANG:

Mosey to the large southern parking lot just east of the outdoor chapel.

We will run four corners, doing the following exercises in each corner:  20 Hello Dollies, 20 Flutter Kicks, 20 Bicycle Kicks, 20 Box Cutters.  Rinse and Repeat.

Mosey to the perimeter trail that is close to the pavilion.  We will head east and then north on the perimeter trail, doing Run-Ten-Tens.  In honor of Rin-Tin-Tin we will bark three times before we get started.  We will do ten Big-Boys and ten Merkins, then run for 10 lights and repeat the exercises.  After doing the sets of exercises three times, the leaders circle back to the six.  We then start the pattern again.  We will stop once we reach the benches at the top of Cardiac.

At the benches we will rotate between 20 bench dips and 20 Jump Squats, repeating the pattern two times.

Mosey to parking lot opposite of the AO.  We will run from one curb down the long side of the parking lot to the other curb.  At the far curb we will do 10 incline merkins.  At the near curb we will do 10 decline merkins.  Rinse and repeat.

Mosey to AO.

MARY:
50 Baby Crunches (4 ct).
COUNT-OFF & NAME-O-RAMA
11 men, no FNGs.
CIRCLE OF TRUST/BOM:
The Opposite of What We Expect

As Christmas approaches, I think of the Christ that I worship, the man that Christians call God, King of Kings and Savior – and, I am amazed at how this Christ is so much the opposite of what the World expects a God to be.

  1. We would expect the King of Kings to be born in a castle.  Jesus was born in a trough for cattle.
  2. We would expect this Prince of Peace to surround himself with the religious leaders of his time, well-known men, wise men.  Jesus takes on fishermen, unknown men with little wealth as his disciples.
  3. We would expect the savior of the world to live and minister there for a long time.  Jesus dies at age 33 having only ministered for three years.
  4. We would the Holy of Holies to speak to the leaders and most respected.  Jesus ministered to all who had ears to hear and that included prostitutes, the blind, and the disrespected.
  5. In a world that looks on the rich and famous as lucky, Jesus said “Blessed are the meek, the poor in spirit and persecuted.”
  6. We would expect a King to slay his enemies or at least beat them down.  Jesus says to turn the other cheek.
  7. We would expect a King to have his servants to bow down before him and adorn him with the best of clothing.  Jesus, instead, acts like a servant, washing the feet of his disciples.
  8. We would expect our God to demand respect.  Jesus dies on a cross, allowing others to taunt, beat and spit on him.
  9. And, after such a death, we can expect to lose hope.  Jesus rises from the grave, allows us to touch his wounds, and says He is life everlasting.

MOLESKIN:
Prayers for Rooney’s mother who is having surgery this upcoming Monday.