Frosty – Page 14 – F3 Knoxville

Searching for Bilbo

September 23, 2020 Pele

THE SCENE: Beautiful, around 70, low humidity.
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Pele and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together! Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet. We will be splitting up into groups smaller than 10 if necessary. We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.

WARM-O-RAMA:

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

– 10 Cherry Pickers (4-ct), in cadence

– 10 BAC forward and backward

– Little of this and that

– get in a line, high knees 20 yards, butt kickers 20 yards, Karaoke left 20 yards, Karaoke right 20 yards

THA-THANG:

Today is September 22, which is Bilbo Baggins’ birthday, also known as HOBBIT’S DAY! But (as you may know from reading or watching the Fellowship of the Ring) at his 111^th birthday party, he vanished into thin air! One second he was standing there giving an overblown birthday speech, and then poof! He was gone! We need to go find him. Hobbits like being around hills, so we need to search the hills around here to see where he’s gone off to. Ready?? .

Mosey to shallow amphitheater area. CONES at top and bottom

At Top cones do an AROUND THE WORLD (plank position, rotate around 360 degrees to look around) both directions. Run down and circle bottom cones and go back to top cones.

Mosey to Area 51 Hills. Follow the cones down and read the instructions. COUNT OFF by 2’s.

FIRST CONE: No Bilbo. Start the search. 1’s do Jump Squats, 2’s lunge to the right for 20 sec, then back 20 sec, then Reverse.
SECOND CONE: No Bilbo. Start the search. 1’s do Iron Mikes, 2’s Bear Crawl 5/ do 5 Reps of CDDs for 20 sec, then back 20 sec, then reverse.
THIRD CONE: GOBLINS! We’ve been captured. BATAAN DEATH MARCH back to road and down to Area 51 parking lot. 1’s and 2’s in two lines, last 2 PAX in each line do 5 Prisoner Squats then race to catch up to the front of the line.

PRISONER CAMP (Parking Lot). After that we are put into Hard Labor, forced to build one of their forts for the upcoming war. 10 Prisoner Get ups, BEAR CRAWL to wall (because we’re being whipped), 10 Prisoner Cell Merkin Burpees (PCMBs), BEAR CRAWL back. Rinse and repeat, but only 5 reps of the exercise, and El Capitan back and forth instead of bear crawl. Q’s note: This was harder than it sounded on paper!!

Mosey to TREES to the west. ELVES appear! A BATTLE ensues!

1s are Elves, 2s are Goblins. Pair off and face each other. BURPEE BATTLE! Elves are better trained, quicker. They only need to do 8 burpees, the Goblins need to do 10. Whoever wins each pair wins the battle. If more elves win than goblins, we are free. Otherwise we continue the death march. Elves do two more burpees at the end to make it fair.

Mosey to bottom of Everest. One last big Hill to search…

Run up Everest to Base of Summit, using the secondary path by the big cedar tree.
Mosey to Roadshow Run stairway. Run up to top.
- THERE’S BILBO, RIGHT BACK AT HOME WHERE WE STARTED!
- A celebration is in order! 111 SIDE STRADDLE HOPS WITH OVERHEAD CLAPS!

MARY:
20 Hello Dollies (4-ct, IC)

20 BBS

ATMs

COUNT-OFF & NAME-O-RAMA
21 strong, including one FNG, FiliBilly!

CIRCLE OF TRUST/BOM:

Today’s workout had a Lord of the Rings theme, obviously. LotR is one of my favorite set of books and movies, yes, because of all the magic and dragons, and elves with pointy ears, but also because of some of the wonderful lessons that it contains.

Perseverance
Hope
Fighting for what’s good in the world
Resourcefulness

But I want to focus on two lessons in particular. One is the concept of the FELLOWSHIP itself. The FELLOWSHIP consisted of Nine individuals who were given an incredibly difficult task. They were:

A wizard (Gandalf)
A King who was sort of a refugee and had not ascended to his throne. (Aragorn)
An elf prince (Legolas)
A Dwarf (Gimli)
A Human prince (Baromir)
And four hobbits (Frodo, Samwise, Pippen, Merry).

All of the members of this party were battle hardened and powerful representatives of their races. They also had strong prejudices they had to overcome. Elves and dwarves were sworn enemies. The humans were subject to the temptations of the One ring. No one trusted wizards. Hobbits were just small and simple folk that can’t find their butt with two hands and aspire to nothing more than to grow a good pumpkin in their gardens. And yet these 9 individuals bonded together, died for each other, and even the elf and dwarf became inseparable friends. It kind of reminds me of our F3 Fellowship. Heck, fellowship is the second “F” in our name!

The other lesson I wanted to bring up involved who stepped up and carried the Ring, which was an evil artifact that took a physical and mental toll on the bearer. The Ring bearer was also the instant target of all the Evil minions in the land. And yet it was not the wizard, the noble elf, the strong dwarf, the human royals that carried the ring. It was the smallest among them, a simple hobbit who had never left his home that volunteered to carry the burden. As the Elf Queen Galadriel tells Frodo, “Even the smallest person can change the course of the future.” Sometimes today’s problems seem insurmountable. No matter how helpless or insignificant you feel in such a troubled world, take comfort in the fact that God has a plan and purpose for your life, and all people, large or small, can be used for His Glory.

MOLESKIN:
Prayers of thanks for the successful surgery on Jinxy’s wife, and that our brother Pinto is gaining strength in his battle with multiple myeloma. Welcome to FNG Filibilly!
ANNOUNCEMENTS:
2nd F opportunity at Abridged Wed 9/23 7 pm!

Kaizen

September 21, 2020 Yo-Yo

THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)

THA-THANG:
5,4,3,2,1 – Burpees (Change)

10 – Squats (Stay the same )

-5 Navy seal burpees
-10 sumo squats

Mosey to rocks

-5 rock-ees
-10 narrow squats

Mosey to basket ball court (circle)

-5 burpees
-10 normal squats

Mosey to splash pad (long cut)

MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50

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:
“If you aren’t getting better, you are getting worse” Charles Barkley

Japanese mentality of Kaizen “continuously improve”

MOLESKIN:

Welcome FNG – Ponzy

ANNOUNCEMENTS:
Hardship hill 10/3/20

Truck stop

September 19, 2020 Frosty

THE SCENE: 58, low humidity, BEAUTIFUL morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady corns

Cherry pickers

rockettes
THA-THANG:
Nickel, dime, quarter

At each light do merkins, BBS, squats. Reps are 5, 10, 25. Pax can switch up the reps and exercise as long as they do 5, 10 and 25 reps.

1st light, 5 merkins, 10 BBS, 25 squats.

2nd light could be 5 squats, 10 merkins, 25 squats.

Watt Rd field, reverse sea biscuit

Start with 5 burpees, 10 merkins, 15 squats, then run a lap. Increase the reps by 5 for the 2nd round, then run 1 lap. Increase the reps each round up to 20 burpees, 25 merkins and 30 squats then start reducing the reps by 5 until you are back to 5 burpees, etc.

Bottom of the hill for 7s.

Derkins & CDD

Mosey to the AO

MARY:
La-Z-Boy – American hammers

I-beam – ab cycle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Double Ring of Fire and some hard work and sweat at the Asylum

September 16, 2020 Sparkler

THE SCENE: Slightly overcast, temps in the mid-80s and a bit muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20 IC

Cherry Pickers 15 IC

Windmills 15 IC

Grady Corns 31 IC

Merkins 10 IC

THA-THANG:
I

Mosey to Hill west of stop sign

1. 15 Merkins – Bernie to next station

2. 15 BBS- Run to next station

3. 20 Squats Bear Crawl to next station

4. 20 American Hammers (4 ct) –Run

Rinse n repeat

Mosey to Tree at bottom of hill – divide across each cone

Cone 1 – 20 Hello Dollys (4ct) , Cone 2 – 20 Imperial Walkers (4ct), Cone 3 – 20 shoulder taps (4 ct)

Rinse and repeat

I minute Plank

Quick Ring of Fire – 1 merkin each

Mosey to Island

Partner up

Run Opposite direction. When you meet within 6 feet, 5 Merkins , run again, 10 Merkins, run again – 15 merkins

Rinse and repeat – 5 Bobby Hurleys, 10 Bobby Hurleys, 15 Bobby Hurleys

Mosey to halfway up hill towards AO – One more Ring of Fire

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Wayne Dyer- Power of Intention.
Need to separate from Ego.Move away from Ego dominance. Your free will can either move with universal spirit and its unfolding or away from it toward ego dominance. We do not create anything alone, we are all creatures with God. Our free will combines and redistributes whats already created

1. I am what I have. My possesions define me

1. I am what I do. My achievements define me

3. I am what others think of me. My reputation defines me

4. I am separate from everyone. My body defines me as alone

5. I am separate from all that is missing in my life. My life space is disconnected from my desires

6. I am separate from God. My life depends on God’s assessment of my worthiness

MOLESKIN:
Pray for @Jinxy’s wife who is having surgery
ANNOUNCEMENTS:
Hardship Hill Obstacle build- supply pick up at Christmas Lumber on Kingston Pike ~ 3 pm friday and build at HHOR site in Kingston on Saturday starting at 9 am, need able bodies, skil saws, cordless drills and impact drivers. Let Sparkler know if you can come

God Is God

September 8, 2020 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Pinto Twists, 10 Tempo Merkins, 10 Windmills, 7 Baby Arm Circles Forward and Backward, 7 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to Northeast Corner of Admin Bldg. We will do 20 Hello Dollies. Mosey to CMU Pile. Each man grabs CMU and places it on east side of Parking Lot. Cone 1 is at that side of parking lot. Cone 2 is on opposite west side. We will do one of the listed exercises at Cone 1 with CMU. We then
Bernie Sanders (without CMU) to Cone 2 and do one of the listed exercises. We then run up mini cardiac to crosswalk and run back to Cone 1. We will repeat this sequence with the next set of exercises. We will have run up and down mini cardiac three times by the time we are finished. Here are the exercises at each cone:

Cone 1: 1. 25 Overhead Presses. 2. 25 Curls. 3. 25 Rows.
Cone 2: 1. 20 Flutter Kicks (4 ct). 2. 20 Bicycle Kicks (4 cts). 3. 20 Hello Dollies (4 ct.)

Replace CMUs.

Mosey to parking lot that has islands on the other side of ball fields. We will run around the parking lot stopping at each island to do 10 Merkins. At island that semi-circle that we semi-circle around we will bear crawl instead of run. Once around the parking lot, we will do the same thing but do 10 Big Boys at each island.

Mosey to beginning of Pickett’s Charge. We will Pickett’s Charge to Northeastern Corner of Parking Lot. We will stop at each hill of Pickett’s Charge to do 5 Hand Release Merkins. We will also bear crawl up each hill. After finishing Pickett’s charge we will do 20 American Hammers.

Mosey to Bat House. We will sprint from Bat House to Parking Lot.

Mosey to AO.

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

The Kingdom grows, because the kingdom is already planted. It grows of itself and in its own good time. Above all, it grows we know not how.

–Robert Farrar Capon

Difficult times, like those we are facing with the coronavirus, racial protests, and our very heated political situation, test our beliefs and faith. Our faith in our government, in other people, in ourselves, and even in God is being put to the test. At a time like this we may be asking questions such as:

God, how can you let this happen?
God, where are you in all of this?
God, do you have any power to stop this?
God, what is your purpose?

We look to solutions to this world problem as if we know the answer, as if we know how the world should be run. We do that individually and corporately, blaming the whole state affairs on others or claiming that surely us Democrats or us Republicans are in “the right.”

At such times of angst, of confusion, of bewilderment, it is reassuring to know that, as Robert Farrar Capon proclaims, the kingdom is already planted and it grows of itself in its own good time. It is good to know that God is in control and that is the truth whether we like it or not. Look at history, at humankind’s treatment of one another, at the devastation of war, of slavery, of corruption, of pollution, and we can see how we botch things when we play God.

One of my favorite songs is “God is God” by Steve Earle. In discussing fate, uncertainty, miracles, and life he proclaims both that “God ain’t me” and “God ain’t us.” But through the mystery and uncertainty he believes in God:

Every day that passes I’m sure about a little bit less.
(But) even my money keeps telling me it’s God I need to trust.
And I believe in God, but God ain’t us.

If we believe in God then we must accept that he has a plan that goes beyond our understanding. His plan is a mystery but one that we must trust. God is God. And that is certainly reassuring in difficult times like these. Personally, it gives me hope. And, it gives me comfort to know that neither I nor the rulers of this world have the final say.

I will close with the last stanza of Steve Earle’s song which puts in better words than what I can say this mystery, this miracle, and our need to accept it.

God, of my little understanding, don’t care what name I call.
Whether or not I believe doesn’t matter at all.
I receive the blessin’s.
And every day on Earth’s another chance to get it right.
Let this little light of mine shine and rage against the night.
Just another lesson
Maybe someone’s watching and wondering what I got.
Maybe this is why I’m here on Earth, and maybe not.
But I believe in God, and God is God.

MOLESKIN:
Prayers for Sparkler’s son and daughter-in-law, whose son, who died last Christmas Holidays, would have been two today. Prayers for Jinxy’s wife who has surgery on September 17, for Lilydipper’s wife, and for Thunderstruck’s mother. Prayer’s for Lulu and Doubtfire whose mothers died this summer.

ANNOUNCEMENTS:
The Fake Gloomers will be building two obstacles for Hardship Hill. We will get started the weekend of September 19-20. Talk to Sparkler for details. Be at Asylum PM this Thursday because Pusher will be on Q and is bringing Filipino noodles (made by his mother-in-law) for our board meeting!