THE SCENE: Partly Cloudy Skies, about 92 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Squat Jumps, 5 Burpees, 10 Twisties, 10 Windmill, 10 Tempo Merkins, Michael Phelps
THA-THANG:
Mosey to the stop sign by the Northeastern Corner of the Admin. Bldg. We will stop under the shade of the large tree to do 20 Hello Dollies.
Mosey to the perimeter trail and take it as if going to the bottom of Mt. Everest. We will stop, however, in the shade by Lyon’s Bend to do 20 American Hammers.
Next, we will run up Roadshow Run, stopping to do Ten Calf Raises at each set of the three sets of stairs and 3 Burpees above each set of stairs on up to the top. At the top, we will do 20 Flutter Kicks and 25 Baby Crunches.
Mosey past the Space Needle to the steps at the Admin Bldg. There will be a water cooler and cups to stop for one minute to have cold water.
Mosey to the sidewalk that goes underneath the shade to the stop sign at the Northeastern Corner of the Admin Bldg. There will be 6 cones set up along the sidewalk and along the roadway that comes back to the Coliseum. We will run in a clockwise motion down the sidewalk and back up the road, stopping at each cone to do 10 Merkins.
Rinse and Repeat with 10 Big-Boy Sit-ups at each cone. Rinse and repeat with 5 Hand Release Merkins. Rinse and repeat with 10 Star Jumps.
Mosey back to steps of the Admin Bldg for another one minute drink of water.
Next, we will run in a counterclockwise circle around the loop stopping at each of the following locations to do the following exercises:
- 12 o’clock: 20 Bench Dips at the steps of the Admin Bldg.
- 9 o’clock: 20 Carolina Dry Docks
- 3 o’clock: 20 Box Cutters
Mosey to AO.
MARY:
Boat Canoe.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:
God, Nature, St. Francis and the Birds
St Francis of Assisi was an Italian Catholic Friar, deacon and mystic. He founded the Order of Friars Minor, the women’s Order of St. Clare, the Third Order of St. Francis and the Custody of the Holy Land. He was canonized patron saint of Italy by Pope Gregory IX. He is one of the most venerated religious figures in Christianity. He was known to be a man of grace and a great lover of God’s creation. He loved animals. Legend has it that birds would fly up to him and alight on his shoulder. On one journey he took with fellow monks, it was told that he stopped to preach to his sisters the birds. Legend has it the birds became still and silent while he preached.
An Irish Poet, Michael Longley, wrote the following poem about St. Francis which is a beautiful depiction of the patron saint marveling on God’s creation and speaking to birds. By the way, Michael Longley is not a Christian although he is obviously an admirer of St. Francis.
St. Francis to the Birds by Michael Longley
And, summing up, I think of when
With cloud and cloudburst you confer,
By God’s sheer genius lifted there,
Lighthearted starling, nervous wren.
It is perfection you rehearse –
God placed the limpet on a rock,
He dressed the primrose in its frock upside down with its leg showing
And closed the chestnut in its purse:
Creating one more precedent,
With no less forethought, no less care
He gave you feathers and the air
To migrate to his best intent.
To useful angles well aligned,
At proper heights compelled to tilt,
Across kind landscapes yearly spilt –
Birds, you are always on his mind.
Quick emblems of his long estate,
It’s good to have you overhead
Who understand when all is said,
When all is done, and it is late.
May my sermon, like your customs,
Reach suddenly beyond dispute –
Oh, birds entire and absolute,
Last birds above our broken homes.
Thank you God, for your creation. Thank you for the birds in the sky that sing to us each day. Help us to protect the blessings you have bestowed upon us.
MOLESKIN:
Prayers for Doubtfire who has an ailing back – prayers that he heals quickly; prayers for Dawg Paddle whose wife has told him that he wants to divorce him – prayers for her as well.
ANNOUNCEMENTS:
We will have a F3 Knoxville 2nd F gathering after our Asylum PM workout this Thursday. We will meet at Union Jacks.
