F3 Knoxville

Tag: Pele (Jon Lindberg)

PE Exam

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Sparkler, Serpentine (Jason Pierce), MD Hammer, Abacus, Mr Jinxy, Tenderfoot, Lilydipper, High Heels (Henry Ritchie), Lizzy, Brick, Drum Major, Stitch, Curveball, Rooney(Carl Whipple), Steam, Pele (Jon Lindberg)
FNGs: None
COUNT: 16
WARMUP:
-20 Split Jacks (4-ct), 10 each leg, in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Rockettes (4-ct), in cadence
– 5 PCMBs, OYO
– 20 Grady Corns (4-ct), in cadence
THE THANG:
Moved to Pavillion due to storms.
PE EXAM (Hat tip, Erector)
Run around Pav 2x, doing …
P – 10 Prisoner Cell Merkin Burpees aka PCMBs.
Mosey down the long side of the Pav and back doing…
E – Elevens – CDDs at one end and squats at the other
MOSEY to Road leading to Lyons View entrance.
E – Escalator – I actually totally forgot to do this one. Q Fail.
**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**
KRAKEN: 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red. Do the blue exercise, then run around clockwise plus one cone and do the next exercise. Rinse and repeat until back and starting point. Then do the same thing, in the opposite direction, doing the red exercises.
Blue exercises:
1. 20 BBS
2. 20 Gas Pumps
3. 20 Box Cutters
4. 20 LBCs
5. 20 Bicycle kicks (4-ct)
6. 20 American Hammers (4-ct)

Red exercises:
7. 20 Merkins
8. 20 Carolina Dry Docks
9. 20 Shoulder Taps (both shoulders =1)
10. 20 Diamond Merkins
11. 20 Bottle Openers
12. 20 Wide Merkins

X –Xs and Os , on Q’s call

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Bobby Hurleys, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeat
M – Mary – PAX called out Burpees, and reverse lunges

ANNOUNCEMENTS:

COT:
This past Sunday was Pentecost.
Some traditions associate with it include Wearing Red (symbolizes the fire of the Holy Spirit). Praying for Guidance: and Engaging in Fellowship: Participate in activities that promote unity and fellowship.
So I don’t know about wearing red, but the other two traditions I have absolutely immersed myself in this week. It’s been a challenging week, and as leaders, I think praying for guidance does a couple of things.
It indicates a willingness to be open to inspiration, comfort, and guidance, specifically from your Sky Q, but
–
this willingness can also trickle over into seeking guidance from others that you respect, tapping into others for inspiration and direction. The burden of leadership does not have to be borne alone.
–
And I think Engaging in Fellowship is also important for leaders. Sometimes being a leader feels very lonely. Sometimes it feels like, in spite of your best efforts, everything you’ve worked hard for to accomplish in your position has been in vain. It’s very important not to isolate yourself. Engaging with others is healthy and often very helpful. Connecting, sharing ideas, sharing concerns, even just having someone to have a beer with or tell a funny joke is important. You are not as alone as you might think. And when things are rough, those HIMs that you surround yourself with will give you that inspiration to keep fighting the good fight. AYE.

In the Valley

AO: asylum-pm
Q: Brick
PAX: Curveball, Pele (Jon Lindberg), Lilydipper, Steam, High Heels, Lizzy, Rooney(Carl Whipple), Tenderfoot, Abacus, Serpentine (Jason Pierce), Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP:
SSH
Bend and reach
Reverse lunge
Cherry pickers
IT dept
Lbac’s
Hello Dollys

THE THANG:
-Mosey to cardiac
-At each bend do 25 derkins
-At bottom hold plank
-Go up and at each bend do 20 hand release merkins
-At top do BBS until 6 is up
-Go down again and at each bend do 20 squat jumps
-At bottom hold Al Gore until 6

Mosey to the Dock
30 squats on the rail

Back up Cardiac

Battle buddy long run back to the flag

MARY:

ANNOUNCEMENTS:
Passing of the Flag to Crash Dummy!
June 26

COT:
“Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” Psalm 23:4 (ESV)

Loss is a common source of stress. You can lose so many things—like your job, your health, your money, your reputation, or a loved one.

When people go through loss, you see two common reactions: One is fear, and the other is grief.

Grief is good. Grief is the way we get through the transitions of life. In fact, if you don’t grieve, you get stuck!

On the other hand, fear is a bad thing. Not once does the Bible say, “Grieve not,” “Mourn not,” “Weep not,” or “Cry not.” What it does say is, “Fear not.” And it says that 365 times! Grief doesn’t paralyze, but fear does.

David says in Psalm 23:4, “Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me” (ESV).

When that psalm was written, shepherds always carried a rod and a staff to protect their sheep. David knew that, in the same way, God had the tools to protect him. And he trusted God, even in the darkest valleys.

You might be going through the valley of the shadow right now. It may be the valley of the shadow of death. It may be the valley of the shadow of debt. It may be the valley of the shadow of conflict. It may be the valley of the shadow of depression. It may be the valley of the shadow of discouragement.

Shadows are scary. Remember being afraid of shadows when you were lying in bed as a kid? I’ve learned a few things about shadows.

First, shadows can’t hurt you.

Second, shadows are always bigger than the source.

And here’s more good news: Wherever there’s a shadow, there has to be a light. You can’t have a shadow without light. So the key when you’re going through the valley of the shadow is to turn your back on the shadow and look at the light. Because as long as you keep your eyes on the light—Jesus, the Light of the World—the shadow won’t scare you.

That’s how you go through the valley of the shadow of death. That’s how you lower your stress. You trust God in the dark valleys, just like David, who prayed, “When I am ready to give up, he knows what I should do” (Psalm 142:3 GNT).

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.

Go Do Good!

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Comfort Zone, Brick, Pele (Jon Lindberg), Abacus, Drum Major, High Heels, Lilydipper, Mr Jinxy, Pusher, Tenderfoot
FNGs: None
COUNT: 11
Weather was hot and sunny with a breeze.
Great to have Comfort Zone with us!

WARMUP: 1 minute each of:
SSHs
Arm circles
High knees
Squats
Stretch as needed

THE THANG:
Mosey to the rock pile below Coliseum.

12 4-count Merkins
15 squats w/rock
10 rows (4-count)
12 lunges w/rock
15 glute bridges

Mosey around the Coliseum back to the rocks.

Rinse & repeat.

Mosey back to AO. Hydrate.

40 second exercises – 20 second rest for each of the following:

Jump squats
Mountain climbers
Burpees
Skaters
High knees

1 minute rest, rinse and repeat.

MARY:

ANNOUNCEMENTS: June 26, Handing over the reins to Crash Dummy!

COT: Go Do Good! God’s love will make you see yourself and your neighbor through the eyes of grace. When you see God’s love, you see other people.

Run baby run

AO: asylum-pm
Q: Switchhitter (Tony)
PAX: Tenderfoot, Rooney (Carl Whipple), Kung Blue, Lilydipper, Curveball, Drum Major, Serpentine (Jason Pierce), Doubtfire (Nick Bond), Switchhitter (Tony), Crash Dummy, Brick, Pele (Jon Lindberg), Jinxy, Title IX
FNGs: None
COUNT: 14
WARMUP:
Side straddle hops, 25
The windmill, 25
Imperial walkers, 25
Hurdler’s stretch, 2 minutes
Groin stretch, 25
THE THANG:
Mosey .25 miles
Run .4 miles, 25 merkins
Run .5 miles, 25 squats
Run .5 miles, 15 burpees
Run .5 miles, 2 minutes hurdler’s stretch
Run .6 miles
MARY:
Flutter kicks, 25
Plank, 2 minutes
Groin stretch, 2 minutes
ANNOUNCEMENTS:
None
COT:
I learned from my grandfather what it means to be a man. 1. Provide. 2. Don’t punch down. 3. Don’t be afraid to admit you’re weak. 4. Change if you need to.
PRAYER:
One of the fs is faith: let’s have faith in each other…and let’s earn the faith others have in us.