F3 Knoxville

Tag: Lillydipper

Filling the void

THE SCENE: Partly cloudy skies, temp about 31 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick run around parking lot, 20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, Little of This and That, Michael Phelps.
THA-THANG:

Mosey to parking lot across the street that is by the entrance way to the Northern Ball Fields.  We will going around the parking lot four times, doing one per lap, the exercises listed in each corner.  In moving around the parking lot we will go from one corner to the next as directed by the sign.

  • Corner 1:  20 Hello Dollies, 20 Flutter Kicks, 20 Bicycle Kicks, 20 Box Cutters (four count each exercise).  Sprint to Corner 2.
  • Corner 2:  20 Squat Jumps, 20 Star Jumps, 20 Iron Mikes (both legs = 1), 20 Mountain Climbers (both legs = 1).  Lunge to Corner 3.
  • Corner 3:  With CMUs – 25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats.  Bernie Sanders to Corner 4.
  • Corner 4:  20 Merkins, 20 Bottle Openers (both hands = 1), 20 Carolina Dry Docks, 20 Shoulder Taps (both shoulders = 1).  Hop to Corner 1.

Mosey to Flag Pole at Entrance Way to Northern Ball Fields.  We will run to following areas and do the following exercises:

  • Flag Pole:  20 American Hammers (4 count)
  • Benches at playground:  20 Bench Jumps
  • Dug out at ball field:  20 Seconds of Pull ups
  • Pavilion:  20 picnic table pull ups.
  • Rinse and repeat.

Mosey past batting cages to beginning of Cardiac.  We will go up Cardiac doing the following exercises at each of the following areas:

  • Curve 1:  10 Hand Release Merkins
  • Curve 2: 20 Dive Bombers
  • Curve 3:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey back to AO.

COUNT-OFF & NAME-O-RAMA

Twelve men, no FNGs.

CIRCLE OF TRUST/BOM:
God created us in His image.  He also created us for relationship with Him.  If we are without God, there is a void within us.  We as humans try to fill that void with other things besides God:  riches, power, success, or finding that perfect person who can take care of our needs.  But those things don’t work.  Only God can fill the void.

I used a song by John Mellancamp in a former message I gave and I want to use it again.  It describes the narrator’s attempt to fill the “void in his heart” with things that just don’t work.  He claims, “I did everything like they said so that I could find happiness.”  The problem is that he “is running from eternity” and trying to fill the void with worldly versus Godly things.  Toward the end of the song, the narrator, frustrated and questioning why the void in his heart remains, exclaims “Hey, Lord, well you made me like I am.”  In other words, if you made me like I am why does this void remain?  The narrator is correct about the Lord making him like he is.  The Lord made each of us with a “void in our heart”.  And, He can heal the “restlessness” that the narrator suffers with.  We will all be unsatisfied until we fill the void with God.  We must look to God, fill our lives with what He gives us, to fill the void.  Listen to God.  What does God want for you?  What is He telling you.  What direction does He want you to go in with your life?  Focus on Him, read about Him, take His message in – there you will find the true stuff that fills the void in your heart.

John Cougar Mellencamp Lyrics
“Void In My Heart”
There’s a void in my heart
I can’t seem to fill.
Been a parent, had three children
And a big house on the hill.
Hundred dollar in my pocket
And it didn’t buy a thing.
Now there’s a void in my heart
And a hole in my dreams.
Well I poured miles of concrete
And strung wire for telephones,
Dug ditches when I was a young boy
When I first left my parents’ home.
Sang my songs for millions of people,
Sang good and bad news,
Now there’s a void in my heart
And a fire at my fuse.
Well I did everything just like they said
So I could find happiness.
Went to school and got a college degree
And at my job I did my best.
As I sit here alone tonight
I see a billion just like me
With a void in their hearts and running from eternity.
There’s a void in my heart I can’t seem to fill.
I do charity work when I believe in the cause
But in my soul it bothers me still.
Hey, Lord, well you made me like I am.
Can You heal this restlessness?
Will there be a void in my heart
When they carry me out to rest?

God, my prayer to you is that each of us will see the voids in our heart and turn to you to fill them.  If we seek you, we will find the strength, comfort and love that can fill the void.

MOLESKIN:
Prayers for our brother, Pinto, who finished a recent bout of radiation treatment for cancer and will be also getting stem cell treatment along with chemotherapy.
ANNOUNCEMENTS:
We will be launching in Morristown on April 4.  We have received enough donations for the pull up bars and will be putting them up in the future.

Lessons from Noah’s Ark

THE SCENE: 45° Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

50 Star Jumps, 50 Air Punches…let’s mosey to the flag pole

 

THA-THANG:

  • 10 Burpees, 50 Picnic Rows at the Pavalon
  • Mosey to Cardiac-Run up to the top and do 10 Hand release Merkins at chalk stars x 5
  • 10 Burpees, mosey to Pickets Charge
  • 10 Burpees- run up and do 5 chicken peckers at every cone x 10
  • Mosey to Memorial and do 10 Burpees
  • Mosey to Space Station Stop and do 50 squats half way
  • space station run up/down do 25 Froggy Jumps, up/down 25 Froggy, up/down once more
  • 10 Burpees at Handicap Spot then mosey to Grinch’s Hill
  • Hello Dolly’s x 10, Run to the top, Hello Dolly’s x 10, run to bottom, RR then 10 Hello Dolly at bottom x10
  • mosey to Area 51- 10 Burpees then run to the top and do 50LBCs
  • mosey to Everest – run up to each cone and do 10 Dive Bombers x 5 to the top
  • mosey back to the AO and stop along the way to do Bear Crawl 360 x 10 each direction with 2 Burpees per direction
  • mosey back AO

MARY:
50 Flutter kicks 4 ct

50 LBCs 4ct

plank for 1 min
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:
There’s several lessons from Noah’s Ark..main one is Never let yourself get into a position that when God calls you to help others you’re not able.
MOLESKIN:
I’m very thankful for each of these guys and the impact they have on my life.
ANNOUNCEMENTS:
take the Pole for TN Convergence, we have MLKJR parade Monday

Chasing Windmills

THE SCENE: Clear and a little nippier than it seemed, around 50 degrees with a bit of a breeze.
F3 WELCOME & DISCLAIMER Nailed it. I think.  
WARM-O-RAMA:

  • -20 Side Straddle Hops (4-ct), in cadence
  • – 10 Steve Earl’s (4-ct), in cadence
  • – 10 Cherry Pickers (4-ct) in cadence
  • – Little of this, little of that (arm stretches)
  • – 20 Moroccan Nightclubs (4-ct), in cadence
  • Calf Stretches on curb, followed by 20 calf raises, OYO

THA-THANG:

Mosey to big parking lot southwest of the chapel:

KRAKEN: Six cones in a rectangle. Start at first cone and do 5 Reps of each exercise.  Run around the cones to where you started PLUS ONE Cone, then do 10 Reps of each exercise. Keep adding 5 reps until you’ve returned to where you started.  Last cone will be 30 reps of each exercise.

    • Exercises are: MERKINS/BOBBY HURLEYS/BBS

Mosey to big parking lot east of the chapel. Lines 60 yards apart with X’s about 20 yards apart between lines.  Partner up.  Goal is for Partner 1 to travel to the next X, then do maintenance exercise until Partner 2 (who was doing plank) catches up.  Then Partner 1 starts the next series while Partner 2 does maintenance exercise.  Partner activities (active/maintenance) are:

      • Broad Jumps / Iron Mikes
      • Lunges / Smurf Jacks
      • Bear Crawl / Mountain climbers

REVERSE AND COME BACK.

  • Mosey to CMU pile. Keep your battle buddy, but everyone gets a CMU
    • One partner runs to end of parking lot with CMU, does 5 Jump over Burpees and runs back while the other starts the exercises. Each pair shall complete the total number:
      • 100 Big Boy sit-ups w/CMU
      • 100 Lunges w/ CMU (both legs = 1)
      • 100 Side to side Merkins
      • 100 Squat Presses w/ CMU

We ran out of time before we finished the lunges.

MARY:
She was not to be found
COUNT-OFF & NAME-O-RAMA
11 Strong.
CIRCLE OF TRUST/BOM:

As some of you know, THIS IS A VERY IMPORTANT DAY of CELEBRATION!!  That’s right, on this day, in 1605, Miguel de Cervantes’ El ingenioso hidalgo Don Quixote de la Mancha, better known as Don Quixote, was published. The book is considered by many to be the first modern novel as well as one of the greatest novels of all time.  There’s Chivalry, there’s Romance, there’s dudes charging at Windmills, there’s Delusions of Grandeur… It’s the best book ever.

“It is not the responsibility of knights errant to discover whether the afflicted, the enchained and the oppressed whom they encounter on the road are reduced to these circumstances and suffer this distress for their vices, or for their virtues: the knight’s sole responsibility is to succor them as people in need, having eyes only for their sufferings, not for their misdeeds.”

Some Key Tenets of being a good Christian are contained in this quote…

  • Help others:

Proverbs 19:17: Whoever is generous to the poor lends to the Lord, and he will repay him for his deed.

1 John 3:17  But if anyone is wealthy and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?

  • Do not judge:

Matthew 7:1-5 and Luke 6:37: Judge not, and ye shall not be judged:

 

Please join me in celebrating this great anniversary. I can’t think of any other reasons to celebrate.

OH, wait a second… I guess it’s ALSO our Nan’Tan’s 50th BIRTHDAY!!!

MOLESKIN:
Happy Birthday Abscess!  Way to finally earn our RESPECT! 😉
ANNOUNCEMENTS:

No More, No Less

THE SCENE: Low 50s and partly cloudy
F3 WELCOME & DISCLAIMER  Check
WARM-O-RAMA:

-Motivators (7 count)

-11 Cherry Pickers, IC

– 10 Rockettes, IC

-10 Tempo Merkins, IC

THA-THANG:

Mosey to Serpentine Sidewalk.

    • Run down sidewalk, suicide style, stopping to do the following exercises:
      • 2 lights: 5 Merkins/ 4 lights: 10 merkins/ 6 lights 15 merkins/ 8 lights 20 merkins.
      • Rinse and repeat with Carolina Dry Docks
      • Rinse and repeat with Dive Bombers, but shortened this one to every light.  Q was getting gassed.
    • Mosey to Play ground:
      • 30 Seconds AMRAP:
        • LBCs
        • Xs &Os
        • BBS
        • American Hammers
      • Rinse and repeat
    • Mosey to Baby Cardiac
      • 7s on the hill: Froggie Jumps and Iron Mikes (2-ct)
  • Mosey to CMU pile, avoiding the condoms on the ground.  So Gross.
    • 30 seconds AMRAP: Overhead Presses, Curls, Rows, Triceps, Rinse and repeat, except for triceps.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

EYORE: It occurred to Pooh and Piglet that they hadn’t heard from Eeyore for several days, so they put on their hats and coats and trotted across the Hundred Acre Wood to Eeyore’s stick house. Inside the house was Eeyore.

“Hello Eeyore,” said Pooh.

“Hello Pooh. Hello Piglet,” said Eeyore, in a Glum Sounding Voice.

“We just thought we’d check in on you,” said Piglet, “because we hadn’t heard from you, and so we wanted to know if you were okay.”

Eeyore was silent for a moment. “Am I okay?” he asked, eventually. “Well, I don’t know, to be honest. Are any of us really okay? That’s what I ask myself. All I can tell you, Pooh and Piglet, is that right now I feel really rather Sad, and Alone, and Not Much Fun To Be Around At All. Which is why I haven’t bothered you. Because you wouldn’t want to waste your time hanging out with someone who is Sad, and Alone, and Not Much Fun To Be Around At All, would you now.”

Pooh looked at Piglet, and Piglet looked at Pooh, and they both sat down, one on either side of Eeyore in his stick house.

Eeyore looked at them in surprise. “What are you doing?”

“We’re sitting here with you,” said Pooh, “because we are your friends. And true friends don’t care if someone is feeling Sad, or Alone, or Not Much Fun To Be Around At All. True friends are there for you anyway. And so here we are.”

“Oh,” said Eeyore. “Oh.” And the three of them sat there in silence, and while Pooh and Piglet said nothing at all; somehow, almost imperceptibly, Eeyore started to feel a very tiny little bit better.

Because Pooh and Piglet were There.

No more; no less.

(A.A. Milne, E.H. Shepard)

Be present for those around you who are withdrawn, or depressed, or in need of encouragement. Also look to God when you feel this way.  Oftentimes, no words are needed.  Just be there and open your heart.  God will always be there to fill it.

MOLESKIN:
Happy Birthday to Brick! 40, BABY!!
ANNOUNCEMENTS:
Tank’s party Friday, ski trip Feb. 7-9.

This Is 2020 (Without Hugh Downs and Barbara Walters)

THE SCENE: Rainy, low to mid 50s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, 20-second plank, Pilates push-ups x 20 (10 each leg – merkins with left leg raised up x 10 followed by merkins with right leg raised up x 10), tempo squats x 20

THA-THANG:
Mosey to CMU pile via the Dragon’s Tail stopping at each light pole to do an exercise x 20 reps – alternating between merkins and squats

Pickup a CMU and mosey to the pavilon

CMU curls x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey to Crawdad’s Yoga Studio

Carolina dry docks x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey back to pavilon for table rows using the same reps and recovery as before

Mosey back to the yoga studio for flutter kicks, same schedule

Mosey back to the pavilon for CMU overhead presses, same schedule

Mosey back to the yoga studio for more Pilates push-ups, same schedule – Cheatsheet and Crawdad started singing the Hokey Pokey Song and dubbed the Pilates push-ups the “Hokey Pokeys”

Mosey back to the pavilon, pick up the CMUs and mosey to the CMU pile to return them

Mosey to Cardiac with just a few minutes to spare, so we only had time for one run up Cardiac and to the AO without stopping for any exercises

MARY:
We ran out of time for Mary, but we did get some ab work in during the workout

COUNT-OFF & NAME-O-RAMA
13 HIMs getting better in the rain on the first Saturday workout at the Asylum in 2020

Veggie was here, but he is not in the group, so I couldn’t tag him.

CIRCLE OF TRUST/BOM:
It is a new year and a new decade and no one knows what it holds.  It could be the year that someone is added to your life, or it could be the year that someone is taken away.  It could be the year of the promotion, or it could be the year of the demotion.  It could be the year of kindergarten, or it could be the year of graduation.  It could be the year of the big win, or it could be the year of the big loss.  Regardless, you don’t need a resolution, you need a constitution, a foundation.  On a big scale, it should be God, your family, your friends, etc.  But, it can be anything that grounds you.  It can even be as simple as the F3 workouts.  The asphalt, concrete, and grass do not change, and they are always there waiting for you whether you have a good day/week or a bad day/week.  They are checkpoints after good times or bad and before whatever lies ahead.  If nothing else, start there and build.  Have a good new year but not just for what good fortunes may come your way during the year but based on what you keep your eye on and focus on while the year goes by

MOLESKIN:
Prayers for Pinto, Flashback 2, Lady Tank, Cheatsheet’s family, Lady Junk, and Veggie going back for another semester of college
ANNOUNCEMENTS:
Party at Tank’s house on 1/10

Still need money for pull up bars for the Dog Pound