AO: asylum-pm
Q: Lilydipper
PAX: Steam, Joshua Foster, Pusher, Crash Dummy, Rooney(Carl Whipple), Drum Major, Curveball, Pele (Jon Lindberg), Tenderfoot, Lizzy
FNGs: None
COUNT: 11
WARMUP: 20 Side-Straddle-Hops, Run around the parking lot, 10 Mountain Climbers, Run around the parking lot, 7 Twistees, 7 Knoxville Cherry Pickers, 10 Tennessee Rocking Chairs, 30 Brady Corns, Little of This and That.
THE THANG: Mosey up Mini-Cardiac. We will stop at the top to do 20 Squats.
Mosey to the bottom of Cardiac.
Next we will run back up Cardiac, stopping at the following points to do the following exercises:
First Curve: 20 American Hammers 2 ct
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Second Curve: 20 Hello Dollies
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Third Curve: 20 Decline Merkins
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Benches: 20 Bench Dips
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Next, we will Mosey to the crosswalk of the roadway to do 20 more Squats.
Then we will run to the bottom of the Dragon Fly. We will then do a Route 66 up the Dragon Fly, doing Bobbie Hurleys at each light and adding one each time until we do 11 Bobbie Hurleys at the 11th light.
Next, we will run back down the Dragon Fly to the parking lot by the nice restrooms. We will Bear Crawl 20 paces, lunge 20 paces and continue that past the restrooms, then run to the end of the curb.
Next, we will Mosey to the Caribbean. We will do candy canes around the parking lot, stopping at every other island to do an exercise and ending with the second island we stop at on the other side. Those finishing first sweep all men back to the beginning. Here are the exercises we will do with each cane:
Cane 1: 10 Shoulder Taps (each shoulder = 1)
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Cane 2: 10 Carolina Dry Docks
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Mosey to the middle of the parking lot south of the playground. We will Bernie Sanders to the end of the parking lot, then mosey to the AO.
MARY: No time.
ANNOUNCEMENTS: Convergence at Asylum on Saturday, January 31 at 7 am. At the AO we will split F3 Knoxville into an East and West region with new Na’ntans being appointed for each new region.
COT:
Message:
The Little Things
I see a 72-year-old woman in my psychotherapy practice that I think quite fondly of. Her name is Rhonda. She is a strong Christian woman and her faith in God had helped her greatly because last January, 2025, she lost her daughter to cancer. Rhonda is a good mother (she also has a son) who was quite close to her daughter who was survived by a husband and two of Rhonda’s grandchildren
There have been weeks of pain, weeks of wondering about God, weeks of anger at God, but also a strong reliance on God that has helped Rhonda to come to an acceptance of her daughter’s death.
Something that really hit me recently when Rhonda was talking about her daughter was Rhonda saying, “You know what I really miss, John? I miss those simple calls from Laura and just hearing, “hey mom”. Yes, Rhonda has so many memories of her daughter but she longs to hear that simple “hey mom” again.
It makes me think of how valuable the simple things are to us. In F3 it is often the simple things that I love about our brotherhood. The “hey, Pusher or hey, Tenderfoot” when guys come into the circle before the workout. The mumble chatter and High-Heels yelling out Walker! when we are running along the trails. The laughter at our board meetings. The honk to the guys and wave from the guys as someone takes off after the workout.
That simple ”hey Mom” was an automatic acknowledgement that you are comfortable and are loved. We should be thankful for those “heys”. And so guys, hey, I’m thankful for you.
Prayers: Prayers for Pele’s former high school friend who recently committed suicide, leaving behind a wife and two children. Prayers for his family and friends who grieve. Prayers of the 5-year-old student of Drum Major’s wife. The student was recently diagnosed with cancer. Prayers for organizations who raise money to fight cancer including a group who will be putting on a Fight Against Cancer Night. Anyone interested in going to the event can talk to Tenderfoot.
