F3 Knoxville

Tag: Crispr

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.

Confess

WARM-O-RAMA:
20 Side-Straddle Hops, 10 Plank Jacks, 10 Imperial Walkers, 10 Tempo Squats, 10 Windmills, 5 Full Body Twists, Little of This and That

THA-THANG:
Mosey to Stop Sign at Southeastern Corner of Admin Bldg.  Do 20 Hello Dollies, 4 ct.

Mosey to parking lot that has steps leading up to Coliseum.  We will do Doras.  While Partner 1 runs up steps, runs south, then comes back to end of the parking lot, Partner 2 starts exercises.  Then, partners switch.  The exercises that each partnered team performs are:

  • 150 Squat Jumps
  • 150 Bicycle Kicks, 4 ct
  • 150 Iron Mikes, 4 ct
  • 150 Flutter Kicks, 4 ct

Mosey to Parking Lot that semi-circles past the soccer fields.  Men run 10 gate poles, do 2 burpees, then continue 10 more gate poles, do 2 more burpees, and repeat the pattern to the end of the semi-circle.  Those arriving at the end of the semi-circle do Big Boy Sit-ups until all men arrive.

Mosey to what was formerly the southern ball field parking lot.  We will do suicides by starting at southern curb, running to each light pole, run back and then do 10 Little Baby Crunches.  Then go to next light pole, come back and do 10 more LBCs.  Repeat this pattern until the curb at other end of parking lot is reached.

Mosey back to Parking Lot that semi-circles past the soccer fields.  We will run 10 poles, then lunge 5 poles and continue that pattern all the way to the other end of the semi-circle.

Mosey to stop sign at southeastern corner of Admin Bldg.  Do 20 American Hammers.

Mosey to AO.

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

1 John 1: 8-10

If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, God is faithful and just and will forgive us our sins and purify us from all unrighteousness. If we claim we have not sinned, we make him out to be a liar and his word is not in us.

I am a Christian.  Some people think that Christians claim they are not sinners – that because they go to church or read the bible or believe in God that they are somehow better, cleaner, purer than others.  That is just not true.  Christians aren’t those who have no sin.  They are those who confess their sin.

I am a Christian.  I am also a screw up.  I may say I’m going to be nicer the next time, that I am going to stop cussing at other drivers on the road, that I am never going to drink too much alcohol again, that I am going to treat my body better because it is a vessel of Christ, that I am going to stop thinking such vulgar thoughts, that I am going to stop coveting what others have that I don’t.  I may say it, but I find myself screwing up again and again.  As the Apostle Paul said of himself in the Bible:

For the good that I will to do, I do not do; but the evil I will not to do, that I practice (Romans 7:19).

Christians aren’t those who have no sin.  They are those who confess their sin.  I know that I have a God who loves me.  I give myself up to him.  I know he forgives me, even died for me, and that makes all the difference.  I take joy in knowing that the creator of this world is a God of Love and forgives my sin.  Does this mean that I go out and boldly sin, knowing God will forgive me?  No.  It means that because God loves me, I will try to carry that love forward, doing as He would want me to do, living His will.  And so, despite my sinful nature, I will try to do good for others, often failing, but also doing good as I strive to live for God.

MOLESKIN:
Prayers of praise for Cheatsheet getting his stolen truck back, for Drum Major’s daughter being able to start running again after her injury, and for Jet Lag and his family being able to go back to the Philippines. Prayers for Pusher, his wife, and his children who will miss Jet Leg and Jet Lag’s family.  Prayers for us who will also miss Jet Lag!  Prayers of praise for Pusher’s daughter getting her driver’s license and for Pusher and his wife who will naturally worry about her driving. Prayers for The King James during this lonely time but time when he can get closer to God.

Mini Seabiscuit at Asylum

THE SCENE: Mostly sunny ,slight breeze, low 80’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 33 IC

Cherry Pickers 20 IC

Michael Phelps  OYO

Baby Arm Circles – Up 10 IC

Baby Arm Circles – Down 10 IC

Merkins – 10 OYO

THA-THANG:

Partner Up, Grab your CMU

Mosey to south stop sign at “Y

Do 33 CMU curls

Mosey to Lower Gravel Loop

Each Team of 2 selects 1 or 2 exercises from following list:

SSH

Iron Mike

Merkins

CMU Overhead Press

CMU Curl

CMU Row

Squat

Jump Squat

BBS

4 ct American Hammers

Hello Dolly

Grady Corn

Bobby Hurley

Squat Jack

The Combined count of reps between the one or two exercise must add up to 33

For example, each person on the team does 33 reps. of chosen 1 exercise, or they each do 16 of one and 17 of another. Or 30 of one and 3 of another, etc. Must add up to 33

Do set of exercise, then run as follows:

1 lap, exercise, 2 laps, exercise, 3 Laps, exercise, 4 laps, exercise, 3 laps, exercise, 2 laps, exercise, 2 laps (goal is to complete 18 laps)

Mosey Back to stop sign at “Y”, do whatever set of 33 exercises you were doing at seabiscuit

Mosy Back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
19 HIMs total
CIRCLE OF TRUST/BOM:

Life is tough and full of unexpected challenges. We can be better prepared to face life’s challenges if we take control (the best we can) and make a plan. Of course, situations change and we may not follow our plan, but we are certainly better prepared when we do have a plan. Tonight my plan seemed simple (I had planned 18 laps plus mosey distance for everyone at a reasonable pace) to end up at 3.3 miles. I chose 33 because my late son Grady’s (F3 Quikrete) 33rd birthday was 10/17. We didn’t quite hit 3.3 miles but we got close. Situations usually never go as planned, but plans are invaluable.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Repeat It ’til You Believe It

THE SCENE: Very cloudy, temp in high 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 15 Side-Straddle-Hops, 10 Imperial Walkers, 10 Windmills, Leg Stretches, Michael Phelps, Little of This and That
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of Admin Bldg.  Do 20 Hello Dollies.

Next we will go from Cone to Cone along the road that semi-circles around the Admin Bldg.  We will do the following at each Cone:

  • Cone 1.  Do 20 Squat Jumps.  Then, Bernie Sanders to Cone 2.
  • Cone 2.  Do 20 Merkins. Then, Skip to Cone 3.
  • Cone 3.  Do 20 Big Boy Sit-ups.  Then, Bear Crawl to Cone 4.
  • Cone 4.  Do 20 Star Jumps.  Then, Sprint to Cone 5.
  • Cone 5.  Do 20 Squats.  Then Lunge to Cone 6.
  • Cone 6.  Do 20 Bobby Hurleys.  Then run to Cone 7.
  • Cone 7.  Do 20 Dive Bombers, 30 Calf Raises, 40 LBC’s, 30 Bicycle Kicks, 20 Iron Mikes (2 count), 20 Shoulder Taps (2 Count), Rinse and Repeat.

Mosey to main roadway and approach Lyon’s Bend Gate.  Turn left on little road that is close to Power Bldg.  We will do split into teams of two and do Doras.  While partner runs to end of roadway, does one burpee and runs back the other partner does exercise.  Each team will complete the following exercises:

  • 100 Merkins
  • 100 Big Boy Sit-ups
  • 100 American Hammers (2 count)
  • 300 Baby Crunches

Mosey to Area 51.  Then, we will run up hill to roadway where it turns toward Admin Bldg.  First arriving do Baby Crunches until everyone is there.

Mosey to Bat Feeder. Line up on street and sprint back to parking lot. Then go to AO.

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.
CIRCLE OF TRUST/BOM:

James 1:17
Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.

For those of you who read the bible, have you noticed how many lines, particularly in the Psalms, are repeated again and again.  A fellow in my church, Britton Sharp, who does quite a bit of religious study, informed me that one reason why followers often repeated lines was that they felt they should repeat it until they believed it.  They recognized that humans, unlike God, are fickle creatures, subject to whim and inconsistency.  We may believe something one moment and change the next day.  For us humans, our beliefs, our faith, our love is subject to change.  This can particularly happen during difficult times.

Almost every parent has heard their children say at some time in their life, “I hate you.”  Good parents know that is not the case.  Their child may be upset and angry at them.  In that moment they may hate their parents.  But deep down they still love them.  They still need them.  And, over time, when they have had time to cool off or when things settle down, their faith and belief in their parent is restored.

As a therapist, I have often seen spouses say, “I no longer love my wife” or “I no longer love my husband.”  In some cases that is true.  But in most cases, if that very spouse whom they say they no longer love were to leave them, they would go nuts.  They would ache and yearn for the spouse to come back.

I am a Christian.  But my faith in God, unfortunately, can vary.  This is true for all Christians.  Look at Christ’s disciples.  When Christ was taken to be executed, all of his disciples ran, they lost faith.  Even Peter, who said he would never turn against Christ, denied him three times when he was being hung on the cross.  Knowing that our beliefs are subject to change, knowing the fickle creatures we are, I think it is a good idea to repeat verses again and again.  On some days we will believe them more than others.

I encourage you, this week, to find a bible verse and commit it to memory.  Say it again and again during your days of the week.  A bible verse I want to repeat this week is from Psalm 121:

 From where does my help come?
 My help comes from the Lord,
    who made heaven and earth.

My belief in that verse will likely vary during the week.  But, the idea is to repeat it until I believe it.

MOLESKIN:
Prayer for Junk’s wife who is going for check up one year after cancer treatment. Prayer of praise for Emoji getting his CPA license today and for Pele who was able to workout today after injuring his knee on Monday at softball.