F3 Knoxville

Tag: Hooker

Overcoming Hard Times

THE SCENE: Cloudy, temps in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Rockettes, Plank Stretches, 10 Cherry Pickers
THA-THANG:
Mosey to trail that extends from upper parking lot that goes near entryway at Lyons Bend.  We will do 14’s by bear crawling for one light, running for four, and repeating that pattern until we get to entry roadway.  At roadway we will do 20 Hello Dollies.

We will cross street and continue on trail, doing nickel, dime, quarters (run one light then do 5 of exercise, run two lights then do 10 of exercise, run five lights and do 25 of exercise) all the way to roadway that enters from Northshore gate.  These will be the exercises

  • Squat jumps
  • Merkins
  • Big-boy sit-ups
  • Run remaining distance to roadway.

At corner of trail and roadway we will do 20 American Hammers.

Mosey to Outdoor Chapel.  We will do elevens, starting with 1 Decline Merkin at stage and 10 Mountain Climbers (four count) at other end of chapel.

Mosey to Playground.  We will do elevens at benches, starting with one bench dip and 10 bench jumps.

Mosey to AO.

MARY:

Leg lifts (various heights)

COUNT-OFF & NAME-O-RAMA
Fourteen men and one mighty dog named “Tank” who belongs to Abscess.
CIRCLE OF TRUST/BOM:

A number of us have been going through some difficult times right now.  We need to know that God is there for us during hard times.  We can turn to him for rest and strength.  It may not end our suffering immediately but it is good to know that God cares for us and God, through Jesus Christ, has suffered too, even dying on the cross for us.  I have listed a few bible verses that might be good to think of during difficult times.

Isaiah 41:10 ESV

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

John 16:33 ESV

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Psalm 9:9-10 ESV

The Lord is a stronghold for the oppressed, a stronghold in times of trouble. And those who know your name put their trust in you, for you, O Lord, have not forsaken those who seek you.

Romans 5:3-5 ESV

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Philippians 4:13 ESV

I can do all things through Christ who strengthens me.

Brother, if you are going through trials at this time, may the Lord strengthen you.

ANNOUNCEMENTS:
Bring snacks for Wesley House this Thursday at Asylum PM.  Abscess will collect.  If anyone is interested in going on a ski trip to Snowshoe on March 10 through 12, contact Lillydipper.  We will ski on March 11 and 12.

Showing Up for Life

THE SCENE: low 40s and drizzly… sure lived up to the GLOOM in Fake Gloom!
F3 WELCOME & DISCLAIMER

Yep
WARM-O-RAMA:
20 SSH (IC), Little of this and that, 10 Cherry Pickers, 10 Baby Arm Circles forward/backward, 20 Tempo Squats (IC)

THA-THANG:

  • Mosey up the tail of the dragon and around, down baby Everest, and back to AO to warm up.
  • MINI TABATA (20 sec on/10 sec off x 6):
    • Carolina Dry Docks *
    • American Hammers *
    • Peter Parkers *
    • LBCs *

* Run up Baby Cardiac after each set.

Mosey to parking lot across street

LIEUTENANT DANS (split into two groups)

  • Two lunges+ Squat =1, Ascending reps, to group, which is holding Al Gore. Then second group returns.
  • Rinse and repeat, adding a Bobby Hurley to the squat rep.

BERNIE SUICIDES

  • Run forward ¼ across parking lot, Bernie Back.  5 star jumps
  • Repeat ½ way across. 5 star jumps
  • Repeat all the way to curb. 5 star jumps
  • RINSE AND REPEAT, but with 5 Burpees instead of star jumps.

FOUR CORNERS

  • 20 Merkins, BEAR CRAWL TO NEXT CORNER
  • 20 Hello Dollies (4-ct), BERNIE SANDERS TO NEXT CORNER
  • 20 Mountain Climbers (4-ct), HOP TO NEXT CORNER
  • 20 Smurf Jacks (4-ct), regular JOG TO NEXT CORNER.

MARY:
30 Bicycle kicks (IC)

COUNT-OFF & NAME-O-RAMA
Nine Strong!

CIRCLE OF TRUST/BOM:

Showing up for Life

This past Tuesday marked the 10 year anniversary of the Miracle on the Hudson, when Captain Sully Sullenberger safely landed an aircraft with 155 people on board on the Hudson River.  There were no casualties, in large part due to the preparedness and quick thinking of Sully, his crew, and the first responders. After reading about the incident, I was incredibly impressed with how Sully handled the situation, his ability to work under pressure, his humility, and his leadership.  I purchased his book, HIGHEST DUTY, and found some thought-provoking passages in there about his outlook on life that I wanted to share .

In the chapter “Showing Up For Life”, he begins by recounting an incident he heard on the news when he was a 13 year old growing up in Texas. A woman named Kitty Genovese had been sexually assaulted and killed outside her apartment in Queens.  Apparently, her screams were heard by others, but no one did anything about it.  The “Bystander Effect” was partly to blame; people are less apt to help in an emergency when they assume or hope that others will step up and help.  Sully made a pledge that day that if ever someone needed help, he would act. No one in danger would be abandoned.  Not on his watch.

When Flight 1549 crashed into the water, his crew assisted in getting everyone out of the airplane. Sully was the last to leave.  He walked the plane up and down, twice, to make sure no one was still on the plane.  No Man Left Behind.  Only when he was CERTAIN that no one still needed help in evacuating the plane did he himself jump into one of the rafts. When describing why he feels that ordinary people act courageously in extraordinary situations he says: “I believe many people in those situations actually have made decisions years before. Somewhere along the line they came to define the sort of person they wanted to be, and then they conducted their lives accordingly.  They told themselves they would not be passive observers. If called upon to respond in some courageous or selfless way, they would do so.”

Sully did that when he was 13, when he heard about Kitty Genovese.  It helped him act instinctively to save 155 people that cold January day 10 years ago. HIMs do not go through life as bystanders!  My coach used to say, if you visualize it, you will do it.   Take a moment and visualize how you would react in an emergency, what you would do if someone needed help in a life or death situation.  Will you be a bystander? Or will you act.

MOLESKIN:
Prayers for Puddle’s roommate, who is a young man recovering from an illness.

ANNOUNCEMENTS:

Bend into the wave

THE SCENE: In 60’s, cloudy with some drizzle.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank Lifts, 15 Plank Jacks, 20 Side Straddle Hops, 10 Stretchers, 10 Windmills
THA-THANG:
Mosey to Boulder Pile.  Grab appropriate size boulder.  25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats with Boulder at Chest.

Mosey on roadways to Outdoor Chapel.  20 Hello Dollies.  Sevens starting with six Burpees at one end of chapel and one Decline Merkin at stage end of chapel.  Elevens starting with ten Big Boy Sit-ups at one end of chapel and one Bench Dip at stage end of chapel.

Mosey north on roadway to parking lot that is just below Pickett’s Charge.  Do 20 American Hammers.

Mosey to Dragon Tail.  We will do Route 66 up Dragon Tail with the following exercises (doing exercise at each light):

  • Squat Jumps
  • Dive Bombers

Mosey to sidewalk that is at front of Admin Bldg.  Do Bernie Sanders to steps of Admin Bldg.  Then do 20 Shin Lifts on a step of the bldg.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven men.  No FNG’s.

CIRCLE OF TRUST/BOM:

In a book I am reading called Tears of an Innocent God, the author, Elias Marechal, talks about a Rabbi that was the only survivor in a shipwreck at sea.  When asked how he survived, the Rabbi recalled, “Whenever a wave arose, I bent into it.”  In our lives we cannot expect all to go smoothly for us.  There are going to be calm and glorious times.  At such times it may be easy to love life, to love our families, to love God.  But there are going to be difficult times as well.  At such times the problems in our life may come like giant ocean waves in what seems like a shipwrecked existence.  The waves appear ready to knock us down and drown us.  At these times it may be very difficult to love our lives, love our families, love God or even believe there is a God.    We must expect the good and the bad.  We must learn to lean into the the waves.  As Elias Marechal states, Good Friday and Easter Sunday are both days to experience God.  We can do so in both good and bad times.  At Steve Earl implies in his awesome song, God is God, God is there and God has the power whether we like what is there for us are not.  Face the hard times.  Trust God and even appreciate Him in those hard times.  Lean into the waves and perhaps, if you can trust God enough, you may even find yourself, as Peter did with Jesus, walking on water, if only for a moment.

ANNOUNCEMENTS:
Brewski at Union Jacks immediately after workout.

The Peace of Wild Things

THE SCENE: Pleasant temperatures in the upper 70s, but still dang humid
F3 WELCOME & DISCLAIMER

Boom. Nailed it.

WARM-O-RAMA:
20 SSH IC, 20 Imperial Squat Walkers IC, 20 Windmills IC (PAX really needs to work on getting the coordination and count down on these… 😉 ), 20 baby-to-big arm circles IC, front/reverse

THA-THANG:

Mosey to Area 51.

We will do Partner DORAs starting at the parking sign off of the perimeter road just south of the Admin building.. While one partner runs to Area 51 parking lot/loading Dock and does 5 squat jumps and runs back, the other starts the exercises.  Each pair shall complete the following, cumulatively:

  • 100 Big Boy sit-ups
  • 200 Lunges (doing both legs counts as 1)
  • 100 Merkins

Mosey around perimeter road to grassy field between Admin Building and main park road. Cones will be laid out in a large rectangle.  Move around the cones, doing Bernie Sanders on the long sides and bear crawls on the short sides.  Stop at midpoints and corners for exercises.

  • At midpoints (long side only), do 15 Carolina Dry Docks
  • At each corner, do 10 mountain climbers (4-ct)

Rinse and repeat, but replace the exercises with the following:

  • At midpoints (long side), do 15 Bobby Hurleys
  • At each corner, do 10 Plank Jacks

Mosey to path leading to Admin building.

Bernie Sanders up the sidewalk to the stairs, and do 50 calf raises on the stairs.

Mosey back to AO.

MARY:
Captain Thors, 20 Hello Dollies (IC), 15 tempo merkins (IC), 40 E2Ks (10 each leg, rinse and repeat), 20 modified table saws (IC), 20 froggie/heel touches (IC)
COUNT-OFF & NAME-O-RAMA
11 fine men, all tagged except for Foff (sp?) who is still not registered.
CIRCLE OF TRUST/BOM:

The Peace of Wild Things

Outside of church, I have always felt closest to God while immersed in the beauty of nature, surrounded by a world so achingly beautiful that it makes me so grateful and humbled that we have been placed in such surroundings.  Whether it is standing on a ledge looking at a spectacular waterfall, gazing out across a valley tinted with fall colors from a peak, or simply looking at the contours and pigments of a simple, perfect flower, I feel the work of God in my heart.  I wanted to read this poem, which I stole-borrowed from a fellow F3er’s Facebook page (Thanks Lillydipper!)

“The Peace of Wild Things” by Wendell Barry

When Despair for the World grows in me

And I wake in the night at the least sound

In fear of what my life and my children’s lives may be,

I go and lie down where the wood drake

Rests in his beauty on the water, and the great heron feeds

I come into the peace of wild things

Who do not tax their lives with forethought

Of grief.  I come into the presence of still water.

And I feel above me the day-blind stars

Waiting with their light.  For a time

I rest in the grace of the world. And am free.”

Prayers that we pause and truly appreciate the beauty of our world whenever possible, and that we are wise and responsible stewards of our wondrous planet so that it is preserved for generations to come.

MOLESKIN:
Congrats to Mr. Jinxy and best wishes on the marriage of his daughter this week-end!

ANNOUNCEMENTS:
Lots of stuff coming up… Atlanta Mud Run, F3 Olympics, Cleveland, TN F3 kickoff all in the next month.  Stay tuned…

Dirty Dozen Dropping Sweat

THE SCENE: Sunny and humid, temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Windmills, 5 Burpees, 10 Cherry Pickers, Michael Phelps, Little of This and Little of That
THA-THANG:
Mosey to the driveway that heads to the northern wall of the admin bldg.  There will be bricks by a large tree near he drive way.  We will pair up in teams of two and do Doras.  While one partner works on the following exercises, the other partner will run with a set of bricks to the curb, do ten mini man makers, then run back and exchange the bricks with his partner who will do the same.  Here are the exercises each team will do:

  • 100 Big Boy Sit-ups
  • 100 Merkins
  • 200 Baby Crunches

Mosey to gate at the Lyons Bend entrance.  Take perimeter trail east.  Stop once at first light.  We will do 20 American Hammers in cadence.

Mosey east on perimeter trail to cone that will be located close to a large Mimosa tree.  We will do a Route 66 going eleven lights, stopping at each one.  We will do each of the following exercises starting with the first and doing it once at first light, twice at second, etc. until we do 11 of that exercise at 11th light.  Those who get there first will sweep others back to start and we will begin the next exercise.  Here are the exercises:

  • Squat jumps
  • Dive bombers
  • Imperial Walkers (four count)
  • Shoulder taps (tapping each shoulder counts as one)

Mosey to Playground

We will do bench jumps.  We will do ten, then rest for 20 seconds.  We will do five sets of ten with the 20 second break.

Mosey to Pavilion.  We will do 25 Picnic Table Pull-ups.  We will then do squat by wall for one minute.

Mosey to AO.

MARY:
Plank Stretches.
COUNT-OFF & NAME-O-RAMA
12 men, no FNG’s.
CIRCLE OF TRUST/BOM:

The following message is not fully from me.  Rather, it stems from a conversation with a friend of mine named Tony Kuykendall.  Tony observed that in our age of social media, whether on Facebook, Group Me, Twitter, or whatever, we wonder how many people are following our messages.  We follow other’s messages by giving them the Like signal, coloring in a heart, showing a happy face, a thumbs up, or some other sign saying we listened and took notice.  We may follow peoples’ messages on social media each day.  My friend Tony observed that the Bible is certainly a form of social media.  It has been written and distributed socially so that people may read it and follow God.  Tony wondered how many times we actually follow God’s word each day.  Certainly, God wants us to “follow’ Him.

John 8:12 “Again Jesus spoke to them, saying, ‘I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.’”

God wants us to follow Him because he knows that we need Him to live within the light.  When we follow Him, good things happen.  We move along in our lives and often miss out on the light.  We seek the light through our own means and often fail to listen to that higher power calling us.  Where is God calling you to follow?  What path does he want for you?  Where does God want to take you.  We can sense that there is something missing in our lives if we do it alone, something greater we need to fulfill us.  We get glimpses of something greater by showing up in the gloom each day to work out with our brothers in F3.   We didn’t want to listen to our crazy friends that rooked us into coming out here.  Yet, by coming we have found something special, something invigorating, something good for us.  In our busy lives we often don’t want to take the time to listen to God.  But if we do so, we find something special, something invigorating, something good for us.  It is that which we need.  So, listen, take time to focus on Him and what he is calling you to do.  Follow Him.

MOLESKIN:
Hotspur and his family needs a prayer as his mother-in-law died recently.
ANNOUNCEMENTS:
F3 Knoxville Anniversary and Olympics on November 3.  Launching of F3 in Cleveland, TN on November 10.