F3 Knoxville

Tag: Mr Jinxy

Not Hidden

THE SCENE: Partly cloudy, hot but the wind began to cool things off as rainclouds moved by to the west of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Gas Pumps, 10 Mountain Climbers, 10 Cherry Pickers, 10 Tempo Merkins, 33 Grady Corns.
THA-THANG:
Mosey toward the stop sign located at the Northeastern Corner of the Admin Bldg.  We will stop to do 20 Hello Dollies.  Next we will run on shaded sidewalk toward the Admin Bldg loop.  We will stop in the grass be the shade.  We will split into teams to do Doras.  While one partner does listed exercise, the other partner runs to steps of Admin Bldg, does 15 Calf Raises, and runs back to take over on the exercises his partner was doing.  Here are the exercises that each team of partners will do as a team:

  • 100 Star Jumps
  • 200 Baby Crunches
  • 100 Iron Mikes (both legs = 1)
  • 200 Squats
  • 100 Merkins

Mosey to the shaded area south of the sidewalk loop at the Admin Bldg.  We will do 20 Box Cutters.  Mosey to the stop sign on the Southeastern Corner of the Admin Bldg. Then mosey to the shade of the first tree on the road that semicircles around the Admin Bldg.  We will do 10 Lunges, each leg = 1.

We will so a Bernie/Run combo to the next two shaded areas.  At the first shaded area we will do 20 American Hammers.  At the next shaded area we will do 25 bench dips off the ledge and 25 incline merkin.

Next will will do a combination Bernie and Sprint to the AO.  We will pause two minutes for a water break.

Mosey down Roadshow Run but veer right to the perimeter trail after the second set of steps.  Mosey up the perimeter trail to the shaded area by the large evergreen tree.  We will do 20 Merkins.

Mosey to shaded area near the stop sign at the Northeastern Corner of the Admin Bldg.  From there we will Bernie toward the large tree further up the semi-circle road but run the rest of the way to the tree once we get to the rail on the side of the road.  We will do 20 Diamond Merkins.  Rinse and Repeat.

Mosey back to AO.

MARY:
Abdominal exercises.
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
1 John 3:1 See what kind of love the Father has given to us, that we should be called children of God; and so we are.

My wife, Jan, is a psychologist who works at East Tennessee Children’s Hospital here in Knoxville.  She has been meeting for about three weeks now with an 8-year-old boy who was in a severe car accident.  The boy suffered extensive damage to his body in the accident and currently cannot walk.  He also lost his mother in the accident.  Jan had to be the person to tell him his mother died.

The boy, initially, didn’t want to talk much about the accident.  But, he has been opening up more to Jan recently.  He told her that he doesn’t feel whole.  He misses his mother so much.  He also feels guilty toward her.  He told Jan that he feels horrible because there were times he lied to his mother or hid matters from her.  He told Jan he felt like he doesn’t deserve his mother’s love.  After saying that, He burst into uncontrollable sobs. Think of that boy, not only losing his mother but thinking he didn’t deserve her love.

Jan gave him time to cry.  Then, calling him by name, she said to him, “Look at me.”  Saying his name again, Jan said, “Your mother knew you lied to her and hid things from her.”  The boy looked shocked but doubtful and asked, “How can you know that?”  Jan said, “Because I am a mother.  All parents know that their children lie and hide things from them. That’s part of being a parent.  Rest assured your mother knew you hid things, but she loved you anyway.”

Those of us who are fathers know that our children sometimes have lied or hid things from us.  It may upset us, but we love them anyway.  That is a special love – the love of parent for child.  And is so good to know that God is our father.  As 1 John 1 proclaims, “See what kind of love the Father has given to us, that we should be called children of God.”  God knows we hide things from him.  And like we parents desire our children to be truthful to us, God wants us to be truthful to Him.  Go ahead and confess to him.  He knows what you have done anyway.  You can’t hide from God.  Like Jonah in the mouth of the whale, God sees us.  How good it is to know that He loves us anyway.  He wants what is best for us.  As the great song, “In Christ Alone” states, “For I am His and He is Mine.”  We have an amazing father who is all virtuous, all knowing, and all loving.  Take that in, and freely know that you are loved by your creator.

MOLESKIN:
Prayers for Steam’s fiancé, Megan, and for Brick’s friend, Jason.
ANNOUNCEMENTS:
Q101 workout this upcoming Thursday at Asylum PM, led by our AO captain, Pele.

Gibbler Hates Elephants

THE SCENE: 72 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Tie Fighters
  • OG Rockettes
  • Chumbawamba, Burpees and SSH

THA-THANG:
Mosey to Base of Everest. Run past Everest becuase Cosmo doesn’t want wet feet.

At Pain an agony 7’s with Mountain stompers on one side and Hand Release Mericans on the other.  Every time you pass the top do a celebratory fist jump.

Mosey back to AO

MARY:
Ring of Fire with celebratory fist jumps
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
Conventional wisdom(and Gibbler) would tell you the way to eat an elephant is one bite at a time.  However, the best route might just be to do it with the help of others.  In general we should leave the elephants alone but when we face issues or problems we need to lean on those around us for support.  Likewise look for those around you that may need some help and offer your support.

Rivers Do Not Drink Their Own Water

THE SCENE: Temps in 70’s, partly cloudy and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 15 second squat, 10 Twisties, 30 second squat, 10 Cherry Pickers, 45 second squat, 10 Rockettes, 60 second squat, Stretches, Little of This and That
THA-THANG:

Mosey to the Caribbean.  We will run on a candy cane route, stopping at every other island to do the following exercises.  The end of the candy cane will be the island in the middle of the north side of the Caribbean.

  • 10 Merkins
  • 10 Star Jumps
  • 10 Big Boys
  • 10 Plank Jacks

Mosey to the Lily Pad.  We will do suicides running to each of five cones and back to curb.  At curb we will do 20 Baby Crunches each time we come back.  Next, we all run back the last cone. We will sprint back.  The man in the lead picks up cone that is one his way back to the curb.

Mosey past the Pavilion by the Lily Pad to the perimeter trail.  We will run east then south on the perimeter trail to the Serpentine Sidewalk and then head on the Serpentine Sidewalk toward the Caribbean Parking Lot.  Men will run for ten light posts.  Those getting to the tenth light post first circle back to the six.  We will then walk for two light posts as a group.  We will repeat this process all the way to the Caribbean.   At the Caribbean we will slow mosey back to the AO.

At the AO parking lot we will partner up in teams of two.  Each team will see how far one can throw a frisbee while the other partner runs forward to catch the frisbee.  Whichever team gets the farthest is the winner.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs.  We had Hammy from Birmingham (not our own Hammy here at F3 Knoxville) join us today.
CIRCLE OF TRUST/BOM:

Rivers Don’t Drink Their Own Water

I found this message from Pope Francis and I thought I would pass it along to you:

“Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

To me, that is a beautiful message.  I don’t even need to expand on it.  I love it as it is.

MOLESKIN:
Prayers for those coping with drug abuse or living out on the streets.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday.

Soaking up the Sun

THE SCENE: As Buster Poindexter would say, HOT HOT HOT! Mid 90s and humid
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– 10 BAC Forward/Backward

– Leg stretches

THA-THANG:

MOSEY to northwest corner of Circle Drive.  20 ROCKY BALBOAS

MOSEY to STATIONS at Base of Everest Summit.

FOUR STATIONS, THREE ROUNDS:  Start at any station, finish it, RUN A LAP PLUS ONE STATION and do the next one (like a Kraken).  

STATION 2 (Base of Summit):

ROUND 1: Ab Blaster!

  • 20x American Hammers, LBCs, Flutter Kicks (all 4-count)

ROUND 2: Arm Blaster!

  • 20x Hand-release Merkins, Carolina Dry Docks, Shoulder taps (2-count)

ROUND 3: Leg Blaster!

  • AIKEN LEGS!
    • 20 Squats
    • 20 Lunges (2-count)
    • 20 Squat Jumps
    • 20 Side-Straddle hops left foot forward
    • 20 Side-Straddle hops right foot forward

 

STATION 3 (Benches)

ROUND 1:

  • 20 Bench Dips, 20 Merkins (in grass)

ROUND 2:

  • 20 Bench Dips, 20 Diamond Merkins (in grass)

ROUND 3:

  • 20 Bench Dips, 20 Ranger Merkins (hands out wide)

 

STATION 4 (Grassy Slope)

ROUND 1:

  • 7s: Plank Jacks and Mountain Climbers

ROUND 2:

  • 7s: Big Boy Sit-ups and Box Cutters

ROUND 3:

  • 7s: Seal Claps and Raise the Roof (4-count on both)

Note, we only made it to about Round 1.5.
MARY:
Leg lifts/holds, Hello Dollies, Stretches
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:

Can a rock that has been in the sunlight all day not fail to give off warmth and heat at night? — — Martin Luther

  • On its own, boulder is cool to the touch. After sitting in the sun, it becomes warm to the touch, and retains that warmth when the sun goes down
  • Kind of like the city of Phoenix, that absorbs so much heat that it usually doesn’t get below 100 at night, even though the dessert air becomes quite cool.
  • Can a Christian who has lived in the sunlight of God’s love not fail to give off that warmth and love? When we are present for the Holy Spirit, we soak that up. We give off warmth, even when the sun is no longer shining, for not only us but for those around us.

It’s also my hope that carry the spirit of F3 away from the Huddle and into your communities, your homes, your place of worship.  Spread the positivity, leadership, and love. Lord knows we need more of it in this world…
MOLESKIN:

ANNOUNCEMENTS:
Convergence July 2!

Respond

THE SCENE: Blue skies, temp in low 80s.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators, starting with seven.  10 twisties.  10 Cherry Pickers.  10 Windmills.  Michael Phelps and a Little of This and That.

THA-THANG:

Mosey to the southeastern corner of the Admin Bldg.  We will stop to do 20 Dead Bugs (4 count) and 20 Flutter Kicks (4 count).

Mosey to the parking lot that is east of the Utility Bldg.  We will do Doras.  While one partner runs to the other end of the parking lot and does 10 Merkins, the other partner works on the exercises.  Partners then switch.  Here are the exercise the partners do as a team:

  • 100 Iron Mikes (both legs = 1)
  • 100 Box Cutters
  • 100 Big Boy Sit-ups
  • 100 Bicycle Kicks (four count)

Mosey to the perimeter trail by the gate at Northshore and head north on the trail to the shady area past the Utility Bldg.  We will stop to do 20 Jump Squats and 40 Baby Crunches.

Next we will run north and then west on the perimeter trail.  We will run for 4 lights and lunge for one light, continuing that process until we reach the area where the trail splits.  We will stop there to do 20 Hello Dollies.

Next, we will run up Roadshow Run.  Men should do 10 calve raises at each set of steps and do 5 Burpees after each set of steps.  Those getting to the Bat Cave first should do Baby Crunches until the six arrives.

Slow Mosey and then Bernie to big tree that is northwest of Admin Bldg.  Then, sprint to parking lot.  Then slow mosey back to AO.

MARY:
10 Squats, 20 Leg Raises.
COUNT-OFF & NAME-O-RAMA
15 men with an FNG whom we dubbed “Woodstop.”  His hospital name is Mac Whipple and he is the son of Rooney.

CIRCLE OF TRUTH:

RESPOND

In F3 we talk about having each other’s back. We talk about connecting with our brothers in time of need.  To me, that is one of the beautiful things about F3.  I consider you guys my brothers and I know that if I am down, I could call on you and you would respond. I hope each of you know that you can call on us if you are in trouble and we will try to figure out a way to help.  I want to say something about this, however, as I don’t want anyone to have false expectations about what your brothers can give.

As a therapist, I have seen clients of mine make the mistake of making faulty presumptions about what good people can give them.  I have seen patients get injured, lose jobs that they were at for years, have life changes that put them in a bad place.  Certainly, after life altering injuries, these folks can use friends.  Some of these patients get mighty depressed . . . in their depression they may get hopeless . . . and, in their hopelessness they may get cynical.  I hear some of them say that they thought they had friends, but after their lives took a spiral downward, they found they had no friends.  They complain of no longer getting phone calls or visits from others.  They start thinking of people as selfish and cold.

While I believe that there are some self-interested and cold people out there, I also believe that those who say they have no friends, those who say people are disinterested, are themselves a major part of the problem.  They themselves are not responding to the people reaching out to them.  I have seen this difficulty occur not only with some patients in my practice but amongst a few brothers in F3.  When I reach out to brothers in a time of crisis or pain, how AM I RESPONDING to them?  That becomes critical if my brothers are going to help me.

First, when in need we should realize that our friends have lives of their own.  They are managing their jobs, their families, and lives that may be just as difficult as our own.  They cannot be there for us 24/7.  Respect that. Set up a time to meet with your friend.  Respect that he or she may be busy and may only have an hour or two for you.  Don’t always expect them to call on you.  They have other people to think about.  Call on them.  I remember living in Dallas and calling on my pastor at a time of great difficulty. He was a very fine man, someone I truly admired.  But, I also realized his time was limited.  We set up some time on a Tuesday night to speak to each other at a place of his convenience.  That hour I spent with him has stuck to my ribs to this very day.  I am so thankful for it.

Second, we need to realize how we are coming across to the people we call on.  Are we listening to what they have to say to us or are we just moving on with our own agenda?  Those we call on need to know that they are being responded to.  Why should they give their time to someone who shuns their advice, their coming to see us, their friendship?  If you’re depressed, you don’t need to be jumping for joy when they speak to you.  But, thank them for their time with us.  And, if you want them to continue to be there for you, listen to what they say.

Finally, show an interest in them.  I ask some of those complaining patients how their “friends” are doing.  They often don’t know.  When in need, it is natural to focus on ourselves, but don’t exclude others by taking no interest in them.  No matter how wounded we are, we can still care for others.  Heck, our pets DEMAND that we show interest in them.  I remember times when I was so sad or mad that I didn’t want to be bothered by anyone or anything.  Along would come Ol Jasper Dog, placing his paw on my knee and demanding to be petted.  I would think, you should be rubbing my head fella.  But, scratching his head or belly for a few minutes, I was usually feeling better.  The act of reaching out itself helps to cure us.

Finally, remember that while your friends have their own lives and cannot be in two places at once, God can be everywhere at once.  Call on your friends but also call on God.  He is Ever Present in our time of need.
MOLESKIN:
Prayers for Pop A Top’s friend whose wife recently passed away; for the future mother-in-law of Steam whose cancer is now in remission but who is having a difficult time with radiation; for Pusher in his travels to the Philippines where he will visit for his father’s 85th birthday; and prayers of praise that Mr. Jinxy’s automobile accident related lawsuit settled.

ANNOUNCEMENTS:
Convergence on July 2 at JUCO.