F3 Knoxville

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:

SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

When Does Your Name Come Up

THE SCENE: Cloudy with a chance of character building
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:

SSH, cherry pickers, rockettes, this and thats, twisties, and more SSH
THA-THANG:
Insert information about the workout.

  • Paula Aboul with imperial walkers
  • Ring of Fire merkins and squats
  • Joe Louis / Iron Mikes / Rocky Balboas
  • Obamas and Bernies
  • Lt Dans
  • William Wallace (relay style)
  • Bill Murray
  • Jerry Rice

COUNT-OFF & NAME-O-RAMA
18
CIRCLE OF TRUST/BOM:
My wife was selected by KCS to go back to grad school (again!) for more education on literacy.  She’s in her final course, which focuses on mentoring other teachers to become more proficient and effective reading teachers.  Her school had more than one teacher selected for the program, which brings this story to life.  As the professor was describing their final project, and the type of person to look for for this project, she turned to her colleagues, and they all simultaneously said, “Ms. Cooper”.

Then I asked myself the question, “When there is a topic of conversation, when does the room simultaneously say, “David”?  What characteristics and behaviors do I demonstrate that people will immediately associate with me?  I challenge you to consider this question for yourself.  When does your name come up in conversation?

Distracted

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.

The Results You Didn’t Get

THE SCENE: 33 and glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, imperial walker, cherry pickers, this and that, rockette, runners lunge
THA-THANG:
Insert information about the workout.

  • In the Caribbean: 20 kneel ups + 10 downward facing merkin / 10 reverse lunges + squats
  • Mosey: At each island, 10 flutter kicks + 10 butterfly kicks
  • Mosey:  Dora w/ 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 mountain climber, 50 big boy, 25 burpee
  • Mosey:  11’s with incline merkin + bench dips

COUNT-OFF & NAME-O-RAMA
22 w/ and FNG! @Bomber

CIRCLE OF TRUST/BOM:
“Don’t be upset by the results you didn’t get with the work you didn’t do”.  As you look around your life and the goals you set, keep the results you want in perspective with the work you’re doing for those goals.  Is the level of work you’re doing in line with the level of results you want to achieve?  If not, re-evaluate.  Could be the results you want are too high for what’s realistic for you right now.  Could be you need you can put in more work and get closer to getting those results.

ANNOUNCEMENTS:

Convergence at Bomb Shelter Jan 7

Christmas in Philippines 2022 Asylum

THE SCENE: cloudy temp 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivator x 5, slow tempo squat x 10, baby arm circle x 10, overhead claps x 10 flutter kicks in cadence 4 count, mosey to pavillion and Piriformis stretch x 10 secs hold, butt touches squats

THA-THANG:
Merkins x 10 and mosey around Pavillion, heel raises x 10, mosey around pavilion, bigboy sit up x 10 and mosey, flutter kicks x 10
Mosey to the bottom of the Cardiac trail

2 turns and on top 1st exercise Merkins, down back to bottom, repeat with 2nd exercise flutter kicks eack turn, 3rd jump squat, 4th bobby hurleys

Mosey to the to the dragon trail and stop every 3 rd light pole bobby hurley, up to the 4 th pole stations

And Pick and charge all the way to Coliseum

All 4 stations  3 exercises Merkins, Dry docks wide merkins, 2nd lap Bigboy, flutter kicks and Hello Dolly 3 rd lap Squat Bobby hurley and Jump squat

Then Mosey back to Haslam rock and back to pavilion and Piriformis stretch and dip And back to AO

MARY
4 stations high knees side straddle and rocky balboa

Recove

MARY

COUNT-OFF & NAME-O-RAMA
16 Hims brave the workout
CIRCLE OF TRUST/BOM:
Be thankful for health, finance and peace during this Christmas Season.
Christmas is to celebrate peace