F3 Knoxville

Tag: Crispr

Choose Your Words

THE SCENE: 50 and amazing in the fake gloom
F3 WELCOME & DISCLAIMER:  did it
WARM-O-RAMA:
SSH, cherry pickers, rockettes, and a little this and that
THA-THANG:
Insert information about the workout.

  • Burpees up the Dragon, one per lap, then wagon wheel back to the 6
  • Battle Buddy with bench dips and calf raises
  • Mary work, 10 flutter kicks, 10 box cutters, 10 hello dollys at every other light pole
  • Coming back, 10 jump squats, 10 plank jacks, 10 merkins at alternating poles
  • Battle Buddy plank and calf raises
  • Bear crawl to the Dragon
  • Big Boys down the Dragon back to the AO

COUNT-OFF & NAME-O-RAMA
10 PAX in the fake gloom
CIRCLE OF TRUST/BOM:
I’ve been struggling a little lately with folks complaining about how tough things have been for the past 2 years.  Sometimes I think “It’s be 2 years.  Time to move on.”  I admit my life hasn’t been impacted by COVID nearly the extent others have been.  I catch myself judging others who aren’t sucking it up and pressing forward with their lives, but I’m also trying remember I don’t know everything about everyone’s circumstances.  Ironically, two COTs in the last two weeks have been about judging others.  As I sit and struggle with judging, I can reflect back to the words a HIM said just last week to help me.

The message you deliver in the COT is meaningful.  Don’t take the message part of Q’ing lightly and give thought. You never know who might need to hear it in that moment.  It’s an opportunity to impact men in your community.

12 “Showed Up” at Asylum

THE SCENE: About 48 F, with no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC
Cherry Picker 10 IC
Michael Phelps
Grady Corns 33 IC
Peter Parkers 10 IC (4 ct)

THA-THANG:

Mosey Down road to large soccer parking lot below the chapel
There are 3 cones placed around the perimeter of the lot #1, #2, #3
Complete each exercise at each cone during each lap
Merkins 10, 15, 20
Squats 10, 15, 20
Merkins 20, 15, 10
Squats 20, 15, 10
Brief Rest – 20 Ct
Hello Dolly 10, 15, 20 (1ct)
BBS 10, 15, 20
Hello Dolly 20, 15, 10 (1ct)
BBS 20, 15, 10
Brief Rest 15 ct
Ring of Fire – 2 rounds of merkins 1x, 2x
Mosey up road to crosswalk near restrooms – 20 ct rest
Run up path, complete 10 2 ct American Hammers every third light
Meet back at AO
Peter parkers – 10 IC (4 ct)

MARY:

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:

As you may know, Dec 13, will be the third anniversary of my son Grady’s death, he was also an F3 Brother – Quikcrete. I thought about the grieving process, which is a process that never ends, it changes, it comes in waves, it change in intensity, but never goes away. I realized that many of the brothers have realized some sort of loss and are also going through this process. And I reflect on how much support the brothers gave me and still are, as I go through this process and as I go through other life challenges. The kind words, the support, the fact that they are there when you need them. F3 brothers “show up”. Followers of Jesus “show up”. We shouldn’t underestimate the power of the F3 brotherhood, you can make a difference. Just be there, some kind words, just listening can have a big impact. I often struggle to say the right words, usually overthinking it, but I think we don’t have to be perfect, just being present to listen and be there and provide support is enough, it can make a difference. So think about this and continue to grow our F3 brotherhood by bringing others in and also make an effort to “show up” in your community as well.

MOLESKIN:

Welcome FNG @Cheat-ah Boy (Will Smelser) !

ANNOUNCEMENTS:
Christmas Party Sat night at Judge Judy’s

Common Ground

THE SCENE: 60 degrees and perfect weather
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
Some SSH, imperial walks, cherry pickers, and this and that
THA-THANG:
Insert information about the workout.

  • Burpees up a hill, rabbits find the 6 and start from there, mosey
  • Battle buddy bench dips and then some more bench dips, mosey
  • Picnic table step ups, rabbits find the 6 and start from there, mosey
  • Suicide runs with Big Boys at home base, rabbits find the 6 and start from there, mosey
  • Battle buddy incline and then decline merkins, mosey to the AO

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:
It seems every day there are more topics people take a stance on and feel others are either entirely on their side or entirely not.  If someone doesn’t agree with them on a topic, the person makes sweeping judgement that everything about that other person is bad or wrong.  Most conversations start with the discussing those polar opposite opinions, which sets the conversation up for failure, and generally leads nowhere.  In Adam Grant’s book “Think Again” he talks about starting conversations by identifying the things the people agree on.  It often turns out there is a lot of common ground between the two individuals, and it creates a much better jumping and opens the door for a more productive conversation.

ANNOUNCEMENTS:
Party at Judge Judy’s on the 11th

Giving Thanks… and no Beaver Moon!

THE SCENE: Cold, low 40s, fairly calm and clear, but the hallowed Beaver Moon didn’t make an appearance, to everyone’s disappointment.
F3 WELCOME & DISCLAIMER

Check.


WARM-O-RAMA:

– Motivators 7 count decreasing

– 10 Cherry Pickers (4-ct), in cadence (aborted this exercise due to mumblechatter around 6 or so…)

– 10 Rockettes (4-ct), in cadence

– 10 Grady Corns  (4-ct), in cadence

– Calf stretches

THA-THANG:

Mosey to Caribbean Parking Lot

  • NO MERCY MILE (really more like a half mile)
    • Near end: Bear Crawl around turn
    • Run to ½ way point. 25 Merkins. Run to curve
    • Far End: Lunges around turn
    • Sprint to ½ way point. 25 Squats. Run to Curve.
    • Rinse and Repeat.

Mosey to open air Chapel

  • AMRAPS
    • 30 sec dips, rest 10 sec. R&R x4
    • 30 sec incline merkins, rest 10 sec R&R x4
    • 30 sec isometric squats (alternating), rest 10 sec R&R x4

Mosey to east down path towards the bottom of Cardiac.  At intersection, 20 American Hammers (4-ct)

Mosey to bottom of Cardiac.  20 Imperial Walkers (4-ct)

  • Cardiac Crusher
    • Run to first curve and back, 20 flutter kicks (2-ct)
    • Run to second curve and back, 20 flutter kicks (2-ct)
    • Run to top, stop at each turn to do 10 merkins, 10 squats, and 10 BBS

Mosey to AO

MARY:
Homer/Marge leg raises

COUNT-OFF & NAME-O-RAMA
16 strong
CIRCLE OF TRUST/BOM:

Thanksgiving:

Back in 1620, 102 separatists Christians left Europe and came to America via a little boat called the Mayflower.  The first years in America were very hard, and about half the population died within the first several months.  They likely all would have died without the help of the Native Americans, who provided food and taught them how to grow crops.  They celebrated the harvest the following year, in 1621, with Thanksgiving. The celebration lasted 3 days. Thanksgiving was only sporadically celebrated until 1789 when George Washington called for it to be a recurring celebration.  Even then, it still didn’t totally catch on until 1941, when FDR and Congress declared it a national holiday.  Why is it so tough to celebrate Thanksgiving?  We seem to want to skip over it it and move right from Halloween to Christmas.  If you’re cynical, maybe it’s because there’s no money in Thanksgiving?  Not as many cards, gifts, and promotional events…Except for the Macy’s parade, and for that everyone is just waiting for Santa at the end.

But there is a human need to give Thanks.  One of the first things parents teach their children is to say Thank You (when handing a young child something…: “What do you say? What do you SAY??”).  Giving Thanks is important because it interrupts the Self, recognizes the Other in our life.  We value that other.  We have an imperative and a need to give Thanks to those we have relationships with.  And who or what is the primary relationship in our life?  It’s God, and we need to give Thanks to God.  Giving Thanks reminds us that we are recipients, not creators.  It allows us a moment to pause and count our blessings.  STEAM recently posted a message in Sticky Notes Channel: “GAS PRICES ARE HIGH, THIS SUCKS” VS “I WAS ABLE TO FILL UP MY CAR WITH GAS. THANK YOU JESUS.” What a great perspective for the week of Thanksgiving.

I love the line from the song Signs that was sung by Tesla and written by Five Man Electrical Band… “Thank you Lord, for thinking about me, I’m alive and doing fine.”

Here’s what I think.  I think we need to build a world that strips out the biases and fear of other religions, other cultures, other world views and focuses on the basics.  Love God, Love your Neighbor.  Easy Peasy.  Right?  Wrong.  It’s simple, but it’s not easy.  How do we do that? Giving Thanks can be a great place to start and get beyond the differences.  Seek first the Kingdom of God.  The Kingdom of God is love, generosity, thankfulness, and justice.  That is how we live in that Kingdom.  This is what was in the heart of the Pilgrim’s journey. To be a loving, generous, and thankful community.

MOLESKIN:
Prayers for Steam’s mom who has COVID, for other friends and family members going through illness or trials.  Prayers for the victims of the Waukesha driving calamity.  Prayers for our nation as tensions rise and the Enemy tries to divide and discourage us.
ANNOUNCEMENTS:
Christmas party Dec. 11!

Farewell to Everest

THE SCENE: Getting chilly and dark.  Winter is coming.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Imperial Squat Walkers (4-ct, in cadence)

– 10 windmills (4-ct, in cadence)

– 20 Grady Corns (4-ct, in cadence)

THA-THANG:

Mosey to EVEREST.  FAREWELL TO EVEREST!!  We’ll be switching our meeting place to the opposite side of the park for winter, so we might not see Everest again for awhile.  We shall pay our respects before we leave…

EVEREST SUICIDES x5

Up and back to tree stumps/trees. Every time you get to the bottom, do 10 reps of an exercise, which will change for each Suicide.   At end of each suicide, hold a plank until 6 catches up.

Exercises:

  1. Plank Jacks
  2. Monkey Humpers
  3. Squats
  4. Merkins
  5. Stargazers (you’re welcome)

Mosey to flat area at base of the Summit.

Partner UP.  One partner, run to bottom of the Roadshow Run stairs, do 10 SSH, run back.  Other Partner BEAR CRAWL to tree, do 10 Merkins, and Bear Crawl back. Meet back at starting point, do 5 Patty-cake merkins, and switch.  Rinse and repeat

STOMACH BUSTER! 20 Am. Hammers, 20 flutter kicks (both 4-ct IC).

AYG up the summit and to the AO

MARY:
No time for her.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

THE LANGUAGE OF GOD PART DEUX: Things that make you go Hmmm…

Continuing on with my Words about The Language of God by Francis Collins, I just wanted to share some of the observations he makes regarding Life, the Universe, and Everything when contemplating his Christian views and how they aren’t incompatible with his rigid and extensive training as a scientist.  [DISCLAIMER ABOUT BELIEFS].  His observations have helped me, as a scientist, understand how the origins of Creation can have a supernatural, Godly origin yet still obey the laws of science.  There are an amazing number of incredible coincidences that have led to where we are today, standing in a park, on a planet we call Earth.  Consider for example…

  • In the early moments of the universe, following the BIG BANG, matter and antimatter were created in almost equivalent amounts.   But there was one part per billion more subatomic matter particles than anti matter.  If there was pure symmetry, or more dark matter, the universe would have devolved into pure radiation.  But that tiny bit of extra matter is what forms all the mass in the universe.
  • The way the universe expanded following the Big Bang depended critically on how much total mass and energy the universe had and the strength of the gravitational constant. If this constant was smaller by even one part in 100 thousand million, million, the universe would have collapsed before it reached its current size.  If it had been GREATER by just 1 part per million, stars and planets could not have formed.
  • And there are at least 15 other physical constants whose values are impossible to predict how they came to be what they are. And yet they are exactly the values they need to be to have a stable universe capable of sustaining complex life forms.  As it happens, the existence of a universe as we know it rests upon a knife edge of improbability.  Is this really an accident?…. Are we just really, really lucky to be here today?  HMMM…

MOLESKIN:

Prayers for Abscess’ MRI, prayers for Jetlag’s return journey
ANNOUNCEMENTS:
Coat Drive still going on for another week; Sign up for Brovember challenge; we’ll move our meeting spot to the parking lot across the street from where AM meets starting next week after the time change.