Kicking It

August 14, 2018 Lillydipper

THE SCENE: Partly cloudy, mid to upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Squats, 20 Side Straddle Hops, 10 Bottle Openers, 10 Windmills
THA-THANG:
Mosey to other side of Admin Bldg. We will do 25 Squats by steps up to Admin Bldg. Then we will run up steps to top. We will do 20 Merkins on porch. Run back down stairs. Bernie Sanders to street. Lunge across street and run down stairs to grassy area. 10 Burpees. Run back up stairs. Lunge back across street. Run back to stairs of admin bldg. Rinse and repeat. Those who finish first do baby crunches at top of stairs.

Mosey to northeast corner of admin bldg. 20 American Hammers in cadence.

Mosey to northern parking lot and trail leading north of that that gradually turns towards park entrance on Lyons Bend Road. We will do Route 66 with the following exercises. Whoever finishes first sweeps others back to start.

Big Boy Situps
Star Jumps
Dive Bombers

We will do 14’s to where trail hits roadway coming from Lyons Bend gateway entrance. We will bear crawl to first light, sprint the next four lights, bear crawl one more light, sprint another four, etc. until roadway.

Mosey to Bottom of Roadshow Run. Do 25 Squats in cadence. Run to top of Roadshow Run. Those who get to street first do plank until everyone arrives.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven men, one who was a Flying EH, a great guy named Sam Harward whom we have given the F3 name of Samsung. Samsung is a competitor of the group he works for.
CIRCLE OF TRUST/BOM

John Donne’s poem, A Hymn to God the Father is a powerful and beautiful reminder of how much God loves us, despite are continuing sin. In the first stanza, Donne asks God whether he will love him despite the fact that he continues to commit the same sins again and again, despite the fact that he himself deplores those very sins. How could a just God continue to love him despite the fact that, given so many chances, he doesn’t ever get it right? And yet, God still loves him.

In the second stanza Donne admits to being even worse. He asks if God will forgive and love him despite the fact that he wins others to the very sins he has committed. He asks whether God will love him despite the fact that he escapes from some sins, only to commit them years later – and may even wallow in those sins. How could God forgive him. And yet, God does.

In the final stanza, Donne, a great man of faith, admits the sin of his own lack of faith. He fears that when he dies that he shall perish alone, devoid of anything – that death is only the end. So he asks for God’s promise that at his death, God’s son shall shine as he shines now. And, realizing Jesus’ love for us, he sees God, he sees his love, and in that he fears no more.

A Hymn to God the Father

By John Donne

Wilt thou forgive that sin where I begun,

Which was my sin, though it were done before?

Wilt thou forgive that sin, through which I run,

And do run still, though still I do deplore?

When thou hast done, thou hast not done,

For I have more.

Wilt thou forgive that sin which I have won

Others to sin, and made my sin their door?

Wilt thou forgive that sin which I did shun

A year or two, but wallow’d in, a score?

When thou hast done, thou hast not done,

For I have more.

I have a sin of fear, that when I have spun

My last thread, I shall perish on the shore;

But swear by thyself, that at my death thy Son

Shall shine as he shines now, and heretofore;

And, having done that, thou hast done;

I fear no more.

ANNOUNCEMENTS:
Kickball tournament this Saturday!

Hot evening for Superocho

July 10, 2018 Lillydipper

THE SCENE: Hot and humid, temps close to 90
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Bottle openers, 10 Windmills, Little of This, Little of That
THA-THANG:
Mosey to parking lot across the street and a little north of playground. We will do the following exercises at each corner of the parking lot:

Southwest corner: 20 Merkins, then bear crawl to next corner.
Southeast corner: 20 Big Boys, then sprint to next corner.
Northeast corner: 20 Jump Squats, then bear crawl to next corner.
Northwest corner: 20 Squat, then sprint to next corner.

Rinse and repeat above but do Bernie Sanders instead of sprint.

Mosey to playground. We will do the following exercises and run to the areas where exercises are to be performed:

Benches on playground: 20 Bench Jumps
Dugouts at ball field: 20 knees to chest while handing from overhead rafter in dugout.
Picnic tables in pavilion: 20 Picnic Table Pull-ups
Flag just north of pavilion: 20 Carolina Dry Docks

Mosey short distance to pavilion. We will, with our backs to wall, do one minute squat.

Mosey to serpentine sidewalk that is south of parking lot located south of playground. We will do “14’s” where we lunge to first light, run past next four lights, lung to next light, run past next four, etc. all the way to the perimeter trail.

Mosey to shaded area on perimeter trail just south of Cardiac Hill. Do 20 American Hammers. We will then run up Cardiac Hill, stopping to do the following exercises at the turns in the trail:

Turn one: 20 Flutter Kicks (four count)
Turn two: 20 Bicycle Kicks (four count)
Turn three: 20 Decline Merkins
Turn four: 20 Bench Lifts

Mosey to shaded area by stop sign at northeast corner of admin bldg. 20 Hello Dollies.

Mosey to AO.

MARY:
Boat Canoe.
COUNT-OFF & NAME-O-RAMA
14 men. We picked up a Flying EH who was our FNG. He is Brian Pitstick whom we named “Sparkler.”
CIRCLE OF TRUST/BOM:
God made us. We stand naked before God. He knows every inch of us and knows everything about us. So, why hide information from God? When you pray, when you talk to God, reveal it all, everything. He sees it anyway but wants a relationship with you and wants you to talk to Him about it. He is there for you. He understands you. He loves you. You need not hide from Him.

Steambath

July 3, 2018 Lillydipper

THE SCENE: Hot and steamy, temp in mid-nineties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Burpees, 20 Prayer Pulses (four count), 8 Twisties (four count), 10 Windmills
THA-THANG:

Mosey to road in front of Admin Bldg. There will be cones placed on both sides of the road. Go to each cone and do the exercises listed.

Cone 1: 20 Hello Dollies (four count). Lunge to Cone 2.
Cone 2: 20 Bicycle Kicks (four count). Run to Cone 3.
Cone 3: Bernie Sanders up right sidewalk to Flag Pole. Run back on other sidewalk. Run to Cone 4.
Cone 4: 20 Dive Bombers. Hop to Cone 5 which will be across the street and a number of yards to the north.
Cone 5: 40 Baby Crunches. Run to Cone 6.
Cone 6: Run down stairs and up stairs three times, staying to right side. Run to Cone 7.
Cone 7: 20 American Hammers. Bear Crawl to Cone 8.
Cone 8: 20 Squats. Rinse and Repeat back at Cone 1

Mosey to Playground. Elevens with Bench Hops and Decline Merkins.

Mosey to Pavilion. 90 seconds of picnic table pull-ups, as many as can in that amount of time.

Mosey to shade of large evergreen tree by stop sign on northeast corner of admin bldg. 20 Boxcutters

Mosey back to AO

COUNT-OFF & NAME-O-RAMA
13 men. Two Flying EH’s became our FNG’s. They are now members: Joey Miller or “Rebound” and Matthew Harshey or “Duckers”.
CIRCLE OF TRUST/BOM:
One of my favorite spiritual books is a daily bible verse devotion book created by Tim Branch her in Knoxville. It is simply called “The Blue Book” because it has a blue cover. There is a topic devoted to each week of the year and a daily reading from the bible for each week. There are also excerpts from various writers about the topic if the week. Last week in my reading the topic was “time.” I was struck by an excerpt from John Ortberg’s book The Life You’ve Always Wanted. He talked about his own discussion with a mentor at a very busy time in his life when he was a young man. He asked this mentor what he needed to do to be spiritually healthy. The mentor, sensing where John Ortberg was spiritually, replied after a long pause: “You must ruthlessly eliminate hurry from your life.” Ortberg jotted this down, in a hurry and wanting to cram as many pearls of wisdom into his notebook as he could in his limited amount of time. He said, “OK, that is good one. Now what else is there?” The mentor replied, after a long pause, “There is nothing else.”

I feel that Americans need to hear this today. We are such a fast paced moving society, rushing off to work each morning, fighting traffic to arrive on time, getting as much as we can done at the office, driving through “rush hour” traffic back home, throwing our dinners in the microwave, getting the kids to bed, finding a quick tv show to look at right before bed . . . we miss something. I am guilty of this. Often times, when at a store, if stopped by some old acquaintance to talk, I find myself thinking “Man, I gotta find a way to end this conversation so I can get on home.”

If we are truly to live a spiritual life, we must do battle with hurry. If we do not, we miss out on so much. We fail to truly enjoy what God has given us. We fail to take time to listen to Him and miss out on the most important thing in our lives. I need to listen to those same words that John Ortberg was given by such a wise sage: “You must ruthlessly eliminate hurry from your life.”

Give us shade, please!

June 19, 2018 Lillydipper

THE SCENE:Hot and humid, temp above 90.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 15 Mountain Climbers, 8 Twisties, 10 Windmills, 10 Rockettes
THA-THANG:
Mosey to top of Roadshow Run. 20 Star Jumps at top, 20 Big Boys at bottom of stairs, 10 Burpees at beginning of Summit, 20 Merkins in Shade at top of summit.

Mosey to shaded area by stop sign at northeastern side of Admin Bldg. 20 Hello Dollies, 20 American Hammers

Mosey to first cone on roadway that is below Admin Bldg. Run to each cone and do the listed exercise. Rinse and repeat two more times.

First cone: 40 baby crunches
Second cone: 20 Smurf jacks
Third cone: 20 Squats
Fourth cone: Up and down stairs east of street (twice)
Fifth cone: 20 Diamond Merkins
Sixth cone: 20 Imperial Walkers (four count)

Mosey to Admin Bldg Front porch. Go up steps doing five calve raises on each step. Do 20 Flutter kicks at top. Go down steps with five calve raises on each step.

Mosey to Boulder Pile. Take boulder to shade. 20 Overheads, 20 Curls, 20 Squats, 20 Rows. Repeat. Throw boulders back on pile.

Mosey to AO.

MARY:

Planks. 20 baby arm raises hands up, 20 baby arm raises hands down.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNG’s.
CIRCLE OF TRUST/BOM:
Exodus 20: 8-10: Remember the Sabbath day, to keep it holy. Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God. One it you shall not do any work. . .

Mark 2:27: And he (Jesus) said to them, “The Sabbath was made for man, not man for the Sabbath.

God commands us to keep the Sabbath, yet Jesus says that Sabbath was made for man. God created us. He knows us and loves us. In knowing us and loving us, he knows that we need rest. As men who strive to succeed; who desire to do what is right for our families; who live in a world where we often find ourselves comparing ourselves to others; who are inundated with commercials, speeches, and words from books, magazines, the internet, and other forms of media about living the good life, achieving our dreams; as men who were taught by our coaches and own fathers to give it our all, to put in more than 100% . . . we often work so hard that we wear ourselves thin, wear ourselves out. When we do this, we can become subject to burnout . . . suddenly work is just that . . . work. It doesn’t bring us joy, it is just something we have to do to get through the day. When we get burned out we can become stifled, fatigued, and depressed.

I am guilty of not taking sabbath, of not taking rest. My wife often comes to my aid by reminding me of the old southern saying, “You gotta sharpen the saw.” She means that if we don’t take the time to “sharpen the saw”, to relax and rest in order to revive ourselves, we then become dull. Like the saw that is never sharpened, we do not do our work effectively and efficiently. We must learn to rest, to take Sabbath, in order to replenish our hearts, our minds, our very souls.

So obey God’s command to keep the Sabbath. He made Sabbath for you.
MOLESKIN:

ANNOUNCEMENTS:
Abscess announced that some of us will be going to Chattanooga this Saturday morning to help the F3 brotherhood that is there. They launched some time ago but have been struggling to increase membership. Abscess will Q the workout which will begin at 7 am. We will meet in the area for coffeteria afterwards.

We Are Sons

June 17, 2018 Umbro

THE SCENE: A little warm but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

25 SSH IC

10 Cherry Pickers IC

15 Tempo Squats IC

10 Merkins IC

THA-THANG:
Mosey down to the Pavalon for a little bench work. 4 rounds of the following 4 exercises. 1st set = 20 reps each, 2nd = 15, 3rd = 10, and 4th = 5

Bench rows
Box Jumps
Derkins
Tricep Dips

Mosey to the bottom of Cardiac with some lunges on the way. At the bottom of Cardiac, 20 merkins. 1st turn = 15 merkins, 2nd switchback = 10 merkins, at the top = 5 merkins.

Mosey to the rock pile at the Asylum after a quick stop to take in the beautiful view of the river. Grab a rock and do 3 sets of the following 3 exercises (15 reps each). After the completion of Set 1 and 2, run and touch the Asylum stairs. After set #3, run down to the stop sign and back.

Bicep Curls
Overhead Press
Bent-over rows

Next, 3 sets of the following 3 exercises (we did these IC and ran to the Asylum stairs in between sets 1 and 2).

Tempo Squats (with rock)
Flutter Kicks 4 ct (rock overhead)
Hello Dollies 4 ct (no rock)

Mosey down to the bottom of Everest. 10 Merkins IC. Made our way back around the new path doing some lunges, squats, bear crawl, and American Hammers. Mosey down Little Baby Hill. Sprint back to the top 1 time.

MARY:

Just a little bit of time left for some Flutter Kicks, plank work, and a few more SSH’s.

COUNT-OFF & NAME-O-RAMA

12 HIM’s – No FNG’s

CIRCLE OF TRUST/BOM:

In the spirit of Father’s Day weekend, I’m reminded of what it means not only to be a father but also what it means to be a son of God. I believe that I’ve been saved and that God loves me unconditionally, but I fail to live that way each day.

When we feel like we’re falling short, failing, or still struggling in various aspects of our lives where we think we should be better, it’s easy to forget that our heavenly Father still loves us just the same as when we’re standing on the mountaintop. Instead, we can quickly revert to a worldly way of thinking – that somehow God doesn’t love us as much when we’re stumbling or that His love and grace couldn’t possibly be vast enough to cover over our multitudes of sin. But that’s simply not the case.

“But when the time had fully come, God sent his son, born of a woman, born under law, to redeem those under law, that we might receive the full rights of sons. Because you are sons, God sent the Spirit of his Son into our hearts, the Spirit who calls out, ‘Abba, Father’. So you are no longer a slave, but a son; and since you are a son, God has also made you also an heir.” Galatians 4:4-7