Duggar – Page 7 – F3 Knoxville

What the Hard Times Reveal

January 27, 2023 Crispr

THE SCENE: Perfectness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Pyramid Dora 42 each
- Merkins
- Carolina Dry Docks
- Grady Corns
- Kettle Bell Swings
- Lunges (1 ct)
- Calf Raises
- Ankle Taps
- LBCs
- Hello Dollys (1ct)
- Crab Kick Outs
Pyramid Dora 42 each
- Good mornings
- OH press
- Bench Press
- Rows
- Curls
- Squats
- Big Boys
Pyramid Dora 42 each
- Frog Squats
- Twisting Gas Pumps
- Rocky Balboas
- Flutter Kicks (1 ct)
- SSH

COUNT-OFF & NAME-O-RAMA
18

CIRCLE OF TRUST/BOM:

I recently went through an experience with an old friend. We grew up together, were room mates in college for years, and then live drifted us apart nearly 20 years ago. So much so that I ran into his “wife” in the grocery store, asked how he was, and found out they got divorced. A few months ago, his mother had a major medical issue. He called me needing help, and like we’d never grown apart, I reacted, stepped in, helped get some stuff local handled so could get on the road to be with his mom.

The situation reminded me of a song called “Daylight” by Shinedown. There’s a line in that song that says, “It’s amazing what the hard times can reveal. Like who shows up, who walks away, and who’s for real.” It’s easy to show up when times are good. So, I challenge everyone to think about their life and to think about the people and situations where you will show up, and when you’re going to walk away.

Distracted

January 21, 2023 Lillydipper

THE SCENE: Sunny, temperature about 30 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with seven, 10 Windmills, 10 Twisties, 10 Rockettes, Standing Stretches.
THA-THANG:
Mosey to Lilypad.

From one curb we will sprint to the other, stopping at each of the tall light posts to lunge forward five parking spaces before sprinting again. We will then Bernie Sanders back, stopping at each light post to lunge backwards five parking spaces.

Mosey past the southern Pavilion to the perimeter trail and head south. We will go right toward the fence of the water treatment plant. We will split into teams of two men each for Doras. While one partner runs to the park bench just down the trail and back, the other works on exercises. The partners trade places when the running partner gets back. Here are the exercises:

150 Flutter Kicks
150 Baby Crunches
150 Hello Dollies

Mosey west on the perimeter trail. We will stop about halfway to do 20 American Hammers.

Mosey west again to the area near the electrical transformers and the dock. We will split into three groups to go to three different areas and perform exercises at each area. After completing the exercises, men run to the next area. The areas and the exercise performed at each are:

Area 1: Boulders near perimeter trail. Pick up Boulder and perform 20 Bench Presses, 20 Curls, and 20 Rows.
Area 2: The benches near the dock. At benches do 20 Bench Jumps, 20 Bench Dips and 20 Incline Merkins.
Area 3: At cone on perimeter trail west of the dock. Do 20 Iron Mikes and 20 Squats.
Rinse and Repeat.

Mosey back to the area we did the American Hammers at. We will do 20 Box Cutters.

Mosey to soccer fields. We will go from west to east. We will Bear Crawl for 10 Counts then Run for 30 Counts and continue this to the east side of the soccer fields.

Mosey to the Lily Pad. We will stop to do 15 Imperial Walkers.

Mosey to parking lot that is just south of the Playground. We will do 20 Bench Dips

Mosey to the Playground. We will do elevens at benches starting with 10 Box Jumps and 1 Decline Merkin.

Mosey to eastern curb of the AO parking lot. We will Karaoke left to other western curb and the Karaoke right back to the western curb. Then will will sprint to the western curb.

MARY:
Leg lifts.
COUNT-OFF & NAME-O-RAMA
19 men with one FNG. Welcome new member Stubing!!
CIRCLE OF TRUST/BOM:

Distracted

In our modern world we are often distracted by so many different things . . . the internet on our cell phones, social media, tv shows and tv advertisements, the daily onslaught of mail in the mail box, emails, traffic, job duties, commitments to different organizations and causes, and . . . well, I could keep on going but you get the idea. These distractions keep us from connection to our true selves and to God. These distractions leave us off kilter and lead to our worries.

I recently read the following paragraphs from the great priest, theologian, professor and writer, Henri Nouwen.

Today, worrying means to be occupied and preoccupied with many things, while at the same time being bored, resentful, depressed, and very lonely. I am not trying to say that all of us are worried in such an extreme way all the time. Yet there is little doubt in my mind that the experience of being filled yet unfulfilled touches most of us to some degree at some time. In our highly technological and competitive world, it is hard to avoid completely the forces that fill up our inner and outer space and disconnect us from our innermost selves, our fellow human beings, and our God.

One of the most notable characteristics of worrying is that it fragments our lives. The many things to do, to think about, to plan for, the many people to remember to visit, or to talk with, the many causes to attack or defend, all these pull us apart and make us lose our center. Worry causes us to be “all over the place” but seldom at home. One way to express the spiritual crisis of our time is to say that most of us have an address but cannot be found there.

I don’t think I even need to add to Nouwen’s message because it is so clear and strong. I will, however, add one more quote from Henri Nouwen about worries:

It wasn’t that the gospel proved useful for my many worries but that the gospel proved the uselessness of my worries.

MOLESKIN:
Prayers of thanks for Stubing having a baby coming soon and for two of F6’s work colleagues having recent babies. Prayers of thanks for Waffle House and his son’s safe return from Guatemala. Prayers for Captain Crunch on the recent loss of one of his parents.
ANNOUNCEMENTS:
Hot Toddy Triple Birthday Q at Asylum on Saturday, January 28. Today is first day of Cap’n Crunch’s five week leadership study at Panera Bread Conference Room, Bearden.

Big Ball Stair Climb

September 10, 2022 Abort

THE SCENE: Low 70s and light drizzle to steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops
Tempo squats
Merkin tempo
Hillbilly’s

THA-THANG:

Mosey towards Mordor, stop about halfway for 15 derkins and 15 dips.

Continue to Mordor stairs for 9/11 Stair Climb. 9 exercises, 11 reps each, stair climb after each exercise:

Get up ups
8 count bodybuilders
Mucho lego
Captain Thor
Burpees
Mucho chesto
ARods (JLo and pickle pounder combo)
Catalina wine mixers
Hurpees

Mosey to the Big Ball to honor the first responders lost. Run to the top of Big Ball stairs and back after each set.

8 port authority officers (8 count bodybuilders)
23 NYPD (toes to bars)
37 port authority officers (pull ups)
343 firefighters (hammers as a group)

COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Air Gretzky, Butterfly, Cornhole, Onstar, Wedding Singer, Drive Thru, John Deere (FNG), Postman, Magic Mic, Duggar, Precious, Abort

Be a Leader, not a Boss

September 4, 2022 Pele

THE SCENE: A bit toasty, but not too bad. The breeze made it tolerable
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-SSH x 10 (4-ct, IC)

-Plank Jacks (4-ct, IC)

Rockettes (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 20 Moroccan Night Clubs (4-ct, IC)

– 10 Grady Corns (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY down Roadshow Run. Head north on the path doing Nickel/Dime/Quarters (run 1 light do 5 reps, run 2 lights do 10 reps, run 5 lights do 25 reps) Go all the way to the small parking lot near where the main drive goes down to the ball fields. Exercises are:

Merkins
Froggy Jumps
Imperial Walkers (2-count). NOT walking forward.

MOSEY to the hill south of the Bermuda Triangle

JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise. Do Flutter kicks or LBCs until the 6 catches up.
- Round 1: Carolina Dry Docks
- Round 2: Lunges (single count)
- Round 3: LBCs (single count)

MOSEY to the Colosseum. Stop at stop sign to do 20 Flutter kicks (4-ct, IC)

RUN to 3 o’clock position, do 20 SSH, run back down and then over to 9 o’clock position, 20 SSH, then meet back at center by Overlook.
Run to stairs. 10 SSH, run to the right about 50 feet, 10 SSH, run back to stairs and to the other side (left) 50 feet, 10 SSH, back to center. (NOTE: This was supposed to make a “UT” on our Garmin maps, but it ended up looking more like an anchor…)

MOSEY to AO

MARY:
20 American Hammers, 20 Dead Bugs (both 4-ct, IC)
COUNT-OFF & NAME-O-RAMA
6 sweaty dudes.
CIRCLE OF TRUST/BOM:
Be a LEADER, not a BOSS. Leaders join the team, get their hands dirty, lead by example. Bosses sit up in their executive chairs and tell others what to do. F3 is not a “clipboard workout”. Whoever leads, also embraces the suck along with the PAX.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

9/11 Remembrance Hill Climb Sept. 10 10 am at the Asylum, BBQ at Victor Ashe park Sept. 11 4 pm

St. Francis and the Birds

July 12, 2022 Lillydipper

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.