F3 Knoxville

Tag: Lebowski

God Loves the 99

AO: asylum-daybreak
Q: Lilydipper
PAX: lebowski, Brick, Mr Jinxy, Drum Major, Waffle House (Brady Greene), Lizzy, Crash Dummy, Pusher, Kung Blue, Dain Bramage (Will Olson), Doubtfire (Nick Bond), Snitch (Cory Beilharz ), Lulu (Greg Huddy), Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pele (Jon Lindberg)
FNGs: None
COUNT: 17
WARMUP: 20 Side Straddle Hops, 10 Mountain Climbers, 10 Windmills, 10 Twistees, 10 Bobby Hurleys, 10 Rockettes, 10 Gas Pumps, 10 Baby Arm Circles Forward and 10 Backward.

THE THANG: Mosey up Mini Cardiac. We will stop at the top for 10 Imperial Walkers.
Mosey to small parking lot located on north side of roadway as roadway goes west. We will bear crawl across parking lot.
Mosey to stop sign at northeast corner of Admin Bldg. We will stop to do 20 Hello Dollies.
Bernie Sanders on semi-circle roadway to guard rail on north side of roadway. We will stop to do 20 American Hammers.
Lunge to Big Tree on right side of roadway. We will stop to do 20 Merkins.
Sprint to where roadway is even with bat house. Take 20 second rest.
Sprint to beginning of gravel parking lot. Take 30 second rest.
Lunge to end of parking lot.
Sprint to where the road curves to the east. We will take 20 second rest.
Sprint to tree on right down the road. We will take 20 second rest.
Bernie Sanders to end of semi-circle road. We will do 20 American Hammers
Sprint south to the circle at the middle of the intersection with the main roadway. We will stop to do 20 Rocky Balboas.
Mosey to parking lot west of ball fields. We will stop to do 10 Hand Release Merkins.
Mosey to picnic tables in baseball fields’ pavilion. We will do the following exercises stopping after each one to run around the pavilion twice:
40 Baby Crunches (single count)
–
40 Freddie Mercuries (two count)
–
20 Picnic Table Pull-ups
–
20 Bench Dips
–
Mosey to Basketball Courts. We will play Knock Out and continue until we have a champion. All those knocked out run laps around the other half of the court three times before getting back in line. Rinse and repeat two more times.
Mosey east to the circle at the intersection of main roadway and roadway that heads to the admin bldg. We will do 20 more Rocky Balboas.
Mosey to driveway that leads to Outdoor Chapel Parking Lot. We will take 20 second rest.
Alternate between mosey and gentleman moseys until we get to last speed bump before AO and then sprint to the AO.

MARY: Nada, we were behind time!

ANNOUNCEMENTS: Lizzy has bachelor’s party next Saturday, 6 pm at the Orange Hat. The Banjo AO will now be an OTB

COT: Message

The Ninety-Nine are Not Forgotten

Luke 15:1–7

The Parable of the Lost Sheep

[1] Now the tax collectors and sinners were all drawing near to hear him. [2] And the Pharisees and the scribes grumbled, saying, “This man receives sinners and eats with them.”

[3] So he told them this parable: [4] “What man of you, having a hundred sheep, if he has lost one of them, does not leave the ninety-nine in the open country, and go after the one that is lost, until he finds it? [5] And when he has found it, he lays it on his shoulders, rejoicing. [6] And when he comes home, he calls together his friends and his neighbors, saying to them, ‘Rejoice with me, for I have found my sheep that was lost.’ [7] Just so, I tell you, there will be more joy in heaven over one sinner who repents than over ninety-nine righteous persons who need no repentance. (ESV)

I love Jesus’ parable of the lost sheep. I have certainly felt lost in sin and it is good to know that my God will come after me when I am lost and rejoice when he takes me home. At the same time, verse number 7 can trouble me at times, especially when I am trying to be righteous. So is God going to ignore me and only rejoice with the sinner? Sometimes I feel like the brother of the prodigal son.

I think all of us can relate to that desire to be noticed. That is why kids are thrilled to see their parents in the stands when involved in a sports game. That is why sibling rivalry occurs. Sometimes, kids will act up and do something bad, just to be noticed by their parents. I used to do some consulting work on the Oncology/Hematology Unit at Children’s Hospital. Every year, they would have a one week camp for the siblings of patients with cancer. At the hospital, they realize that the siblings of patients with cancer are not only suffering the grief of their brother or sister having cancer but also suffering because their parents are required to pay so much attention to their child who has the cancer.

In the parable of the lost sheep, Jesus is speaking in hyperbole as he often did in parables. Of course he isn’t ignoring us when we are righteous. God delights in our righteous acts. And, isn’t it good to know that God wants us to walk along side of him and reach out to help sinners? He wants us to be a disciple and work with him. In doing so, we don’t have to be the focus. Others become the focus. We give up childish things.

And, if we can do that, God still loves us. He isn’t forgetting us. He is pretty damned proud.

Pele knows that one of my favorite songs is No Hard Feelings by the Avett Brothers. It is not only a song about forgiveness but is about living for God. One of my favorite lines in the song is one that captures what the writer foresees after death: “Will I join with the ocean blue? Or run into a savior true? And shake hands laughing.”

Imagine that. You are in heaven. You meet God, who knows you, who has seen you through it all, although He has seemed so far away. And, you shake hands with him laughing! God is saying yes, Brick, I saw your struggles but I also saw how much you loved and gave to others. Yes, Pele, I knew you were frustrated so many times with the conflict between others, but you hung in there with them and loved on them. Yes, Waffle House, I saw all the work you did on missions. Yes, Lizzy, I saw how you suffered through the deaths and sicknesses of family members but continued to serve others. Welcome home, welcome home! I have loved you through your sins but I have always seen and been proud of your righteousness. That message goes out to you, my brothers, for God sees the many righteous acts among you.

Prayers
Prayers for Crash Dummy’s 91 year-old grandmother, Sue, as she most likely will not be on this good earth for much longer but will join God in heaven. Prayers for Sue’s and Crash Dummy’s family. Prayers for Lebowski who strained his ankle during the Knock Out portion of our workout today. Prayers for Pusher as he travels to the Phillipines soon to see family, including his father.

Murph

AO: asylum-daybreak
Q: Lizzy
PAX: Stitch, lebowski, Dain Bramage (Will Olson), Pele (Jon Lindberg), Lilydipper, Mr Jinxy, Kung Blue
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
We did two groups and knocked out the murph.

MARY:

ANNOUNCEMENTS:

COT: while reading about Lieutenant Michael Murphy found some things I found interesting. While he’s known as an ultimate warrior and his military record is legendary, there were two times he was noted for sticking up for others. First, while he was in school, he stuck up for a kid being bullied. Second, there was a time when a homeless man was being bullied as well. It’s interesting to think he’s always had an innate sense of taking care of people.

Tour de Pavilion

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), F3 Pluto ( Hugh Nystrom), Fruit of the Loom (F3 Tallahassee), CRISPR, Lilydipper, Mr Jinxy, Honeydew, lebowski
FNGs: None
COUNT: 12
WARMUP
– SSH: 25×4
– Squat: 12×4
– Merkin: 12×4
– Rockette: 12×4
– BAC (F): 12×4
– BAC (B): 12×4

THE THANG
5 rounds of the following to start – 10 reps each
– Incline Merkins
– Dips
– Table Pull-Ups
– Step-Ups/Box Jumps
– Run to the gate and back

Begin the Tour de Pavilion

New(ish) Pavilion (NP)
– Xs: Incline Merkins, Decline Merkins, Table Pull-Ups
– 15 reps each / 1 count
Marble Pavilion (MP)
– Xs: American Hammers, Heels 2 Heaven, LBCs
– 15×4 reps each
Pitstop at the Bros Bowl
– Run up to the top
– 15 down/up merkins
– Run to the Muscle Beach pavilion
Muscle Beach Pavilion (MBP)
– Xs: Box Jumps/Step Ups, Diamond incline merkins, elevated claf-raises
– 15 reps each / 1 count
Tower Playground Pavilion (TPP)
– Xs: Squats, Imperial Walkers, Dips
– 15 reps each / 1 count

Mosey back to the Big Pavilion – but with an Asylum PM classic: the battle buddy mosey
– Share 1 thing that was good in your week
– Share 1 thing that was challenging/tough in your week

MARY
– 1 more round of the initial workout (10 reps of incline merkins, dips, table pull-ups, and box jumps/ste-ups)
– Core 4: 25×4 of the following core Xs
– Flutter Kicks
– American Hammers
– LBCs
– Freddie Mercuries
– ATMs
– 15×4 shoulder taps
– 10×4 slow merkins
– 10 merkins OYO
– SWS (Stretching With Steam)

ANNOUNCEMENTS
– Check the announcements channel for regional updates, the Send Me newsletter, and Beyond The COT podcast updates
– New formatting for Send Me – you’ll hear more about this over the coming weeks leading to March

COT
Say You’re About It – Be About It
Here are the highlights from the Word today. danhenson.substack.com/p/f3-word-11525.

– We’re here to challenge and encourage each other, work hard, and push each other to be better men for ourselves, our families, our friends, and our spheres of influence.
– My hope is that when you show up to an F3 workout (wherever that might be), you are challenged and encouraged in your Fitness Fellowship and Faith. Just as Paul encouraged Titus in leading by example in speech, conduct, and work – we should do the same thing with each other.
– Cut out the negativity, complaining, putting down others, inappropriate and over the line mumblechatter – we don’t have time for that garbage and it’s exhausting. We’re here to work hard together + maximize the time we have during a workout (45 minutes, 60 minutes, whatever).
– Our environment and surroundings should not dictate or character, conduct, and discipline, or the ability to work hard.
– The same methodology applies to the mission of F3: to plant grow and serve small workout groups for men for the invigoration of male community leadership. If we say that we’re about that mission – let’s be about that mission.
– If we say we’re about this life of High Impact Manhood – let’s be about it. Our wives, families, friends, and communities we are a part of need us to be.
– Be challenged and encouraged that you have it what it takes to be the HIM you were called to be – with the guidance of God and the help of each other. Get after it brother. Iron Sharpens Iron!

Quaddy Toddy

AO: asylum-daybreak
Q: Lilydipper , High Heels, Snitch (Cory Beilharz )
PAX: Swimmies (Nathan Chesney), lebowski, CRISPR, Waffle House (Brady Greene), Choir Boy, Drum Major, Tropicana, Kentucky, Crash Dummy, Mr Jinxy, F3 Pluto ( Hugh Nystrom), Lulu (Greg Huddy), Patty Melt (Parker Greene), Tenderfoot, Pele (Jon Lindberg), Lizzy, Veggie (Rylen Huddy)
FNGs: None
COUNT: 20
WARMUP: 25 SSH, 15 Abe Bogota, 10 Cherry Pickers, 20 Grady Corns, 10 Baby Arm Circles Forward and 10 Backward, 10 Tempo Merkins, 10 Tempo Squats, 10 Mountain Climbers, Michael Phelps, then, from one curb in parking lot to other: Super Marios, Butt Kickers, High Knees, Sprint, then Bernie half way up Mini Cardiac and Sprint the Rest.

THE THANG: Mosey back down mini-cardiac and then run north, east, and south around the outside edge of the parking lot to the gate and then pavilion.

We will do the following exercises:
– 25 Calve Raises while wall sitting
– 10 Merkins
– 10 BBS
– 25 Side Straddle Hops
– 5 Burpees
Then run to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:
– 25 Calve Raises during Wall Sit
– 10 Diamond Merkins
– 20 Hello Dollies
– 25 Side Straddle Hops
– 5 Burpees

Then run again to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:

– 25 Calve Raises with Wall Sit
– 10 Wide Merkins
– 20 Flutter Kicks
– 25 Plank Jacks
– 5 Burpees

Run same route to Mini Cardiac but stop at bottom and then run same route to Pavilion.

Next exercises:

25 Calve Raises with Wall Sit, 10 Merkins, 20 Gas Pumps, 25 Mountain Climbers, 5 Burpees

Mosey straight to entry to AO Parking Lot. We will do 10 Squat Jumps.

Mosey to north end of parking lot near Pickett’s Charge. We will Bear Crawl to first large parking lot light, Bernie Sanders to second parking lot light, and sprint to curb. Next, we will do 15 American Hammers.

Mosey to west end of Caribbean Parking Lot. We will run Candy Canes, stopping at every other island to do the first exercise. Those finishing exercises first at the sixth island sweep everyone back to start. Then we do same thing with next listed exercise. Here are the exercises:

– 10 Lunges
– 10 Iron Mikes
– 10 Imperial Walkers

Mosey to pavilion by the AO. We will do 20 Incline Merkins on Picnic Tables.

Mosey toward the gate. Pick up CMU Weight Boulders. We will do first exercise with boulders, then sprint to other end of parking lot and back. Then, do next exercise. Sprint to other end of parking lot and back again. After the third exercise put the boulders back and go to AO area. Here are the exercises:

– 20 Overhead Presses
– 20 Curls
– 20 Rows

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Breakfast immediately after workout.

COT:

Message: Thoughts for 2025:
1. Lose yourself and focus on God and others. In so doing you will find who God intends you to be.
2. Consider these words from James 1 2-4: “Consider it pure joy, my brothers whenever you face trials of many kinds because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking of anything.
3. If you find you are anxious remember that anxiety is normal, it impacts all of us. But, know that God is there for you and will help you handle your trials. Give your anxiety to God.

Prayers:

Pray for Lizzy’s father-in-law, Ralph who has both cancer and dementia. Pray for his family members who are caring for them that they may have love and patience during a very difficult time. Pray for those impacted by the recent plane crashes.

Cooperation and Accountability

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Mr Jinxy, Veggie (Rylen Huddy), High Heels (Henry Ritchie), Pele (Jon Lindberg), Choir Boy, Waffle House (Brady Greene), Lulu (Greg Huddy), Snitch (Cory Beilharz ), lebowski, Honeydew, CRISPR
FNGs: None
COUNT: 11
WARMUP: SSH x20 4 ct IC, Windmills x10 4ct IC, BAC forward and backward x10, Grady Corns x20 4ct IC, Bolt 45s, short mosey to show pain stations, Cherry Pickers x10 4-ct IC

THE THANG:
We will work together to accomplish a difficult task, which will be completing a high number of reps of various exercises, all together, as a PAX. As we complete the reps, we will cross off the markers to track progress. If we do not complete all reps with 5 minutes left, we end with 30 Deconstructed Burpees, otherwise, we will do Stargazers. I RECOMMEND GETTING IN LOOSE GROUPS OF 3-4. Tasks:
CMU Pile:
– 700 Curls (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Overhead Presses (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Rows (Marker indicators 20 reps each, 700/20 = 35 markers)
BABY CARDIAC:
– 30 Sprints up Baby Cardiac (Marker indicators 1 trip each, 30/1 = 30 markers)
SUICIDES:
– 30 Suicides (Marker indicators 1 suicides each, 30/1 = 30 markers)
CORE WORK:
– 700 LBCs (2-ct) (Marker indicators 20 reps each, 500/20 = 35 markers)
– 300 Big Boy Situps (Marker indicators 20 reps each, 300/20 = 15 markers)
– 300 American Hammers (2-ct) (Marker indicators 20 reps each, 300/20 = 15 markers)
PAVILION:
– 700 Jump or Step Ups (2-ct) (Marker indicators 20 reps each, 700/20 = 35 markers)
– 200 Decline Merkins (Marker indicators 10 reps each, 200/10 = 20 markers)
– 400 Bench Pullups (Marker indicators 20 reps each, 300/20 = 15 markers)

We actually got through TWO ROUNDs of this! Nice work!

MARY:
Not this time.
ANNOUNCEMENTS:
Hot Toddy Quadruple Q (Quoddy Toddy) next Saturday!!
COT:
So I used this same Q on the evening of the January 6 riot at the Capitol in 2020 because I wanted to do something collaborative, where we work towards a common goal. And I’m doing it again today because we need more of that as a nation, because right now, guys, we are still a broken and lost community.

COOPERATION: I find that activities like what we did today, where guys of different perspectives on life collaborate and cooperate and work together, are very important these days. As the saying goes, Team Work Makes the Dream Work. I didn’t always get to do the exercise I wanted at several points in the workout, but my group did, or it needed to be done reach our goal. I’m sure the same goes for all of you. But there’s something satisfying and dare I say FUN in doing a task together and accomplishing something. If more HIMs around this country would embrace that mentality, I think we would be a much stronger nation.

ACCOUNTABILITY: The second concept that I think this workout exemplifies is accountability. If we didn’t reach our goal, we held ourselves accountable and did the punishment exercise. We talk about accountability a lot in F3, and I think that’s a real strength of this group. Whether it’s giving a shout out to a Brother who hasn’t posted in a while, or hasn’t Q’d recently (Thanks for the call-out, Crawdad!), or guys that participate in Shield Locks, or do a weight loss challenge, or whatever, we hold each other and ourselves accountable. Because without holding each other and our colleagues and fellow citizens accountable for their actions, it is much easier to slack off, break the rules, not make those hard decisions and take those difficult actions that help everyone, including yourself.

SO COOPERATION AND ACCOUNTABILITY. Those are the two concepts I wanted to focus on in the workout and my Word. Those are two things that I think are important to being a HIM and an effective Leader, and two things that are sadly lacking in today’s society.