19 Strong at Asylum- Bearcrawling islands and pyramids

June 27, 2023 Sparkler

THE SCENE: Dark clouds, humid, 80’s with looming storms
F3 WELCOME & DISCLAIMER

standard disclaimer with no FNGS
WARM-O-RAMA:
Cherry Pickers (IC)

Twisties IC

Windmills (IC)

Motivators 5 IC

Grady Corns 25 IC

THA-THANG:

Mosey to parking lot west of playground

Bear crawl halfway – 5 excercises

Bernie to end – 10 exercises

Karaoke half back – 25 exercises

10 count rest

Rinse and repeat with different exercise (I forgot which 2 exercises we did)

20 count rest

Mosey back to Pavalon

2 sets of Ladders as follows:

Round

Pull UP

LBC
1 ct

Squat

Plank Jack

Run

Round

Step Up

Imp Walker

SSH (1 ct)

Shoulder Taps (2ct)

Run

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

You can make a difference

You can achieve a lot through either through volunteering or by starting something completely new, it just needs to begin with a spark and a little effort. There are likely others that support your cause in one way or another. Dream big, especially when it comes to helping others. Once you get the momentum and more involved, it’s hard to stop to it. In our F3 circle we can see what can result from an idea or a desire to make a difference.

Hardship Hill – Tank’s idea has grown into a large event making a huge difference with OEW

Saturday volunteer day at Lakeshore

Don’t be afraid to step up and volunteer or to initiate an event (small or large) you would be surprised in what you can achieve!

MOLESKIN:
none
ANNOUNCEMENTS:
convergence on July 8 at Shamrock

Miracles

June 8, 2023 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 10 Mountain Climbers, 7 Windmills, 7 Rockettes, 7 Twistees, 7 Little Baby Arm Circles Forward and Backward, Little of This and That.
THA-THANG:
Mosey to dirt path south of the Admin Bldg Road and then go to the Cul de Sac at the southeastern corner of the Admin Bldg. We will do 20 American Hammers.

Mosey to the Coliseum. Then mosey downhill downhill to the main park roadway. Stop at the top of each of the three hills on the way down to do 4 burpees.

Mosey to the Caribbean Parking Lot. We will run East on the South side of the parking lot stopping at the 2nd and 4th island to to the first of the listed exercises below. We will then Bernie back on the West side of the parking lot stopping at the 2nd and 4th island to do the second exercise listed below. We will repeat the above pattern with the 3rd through 6th listed exercises. Here are the exercises:

Bear Crawl 10 Lengths
Backwards Lunge 10 Lengths
Standing Broad Jump 5 times
20 Baby Crunches
Lunge Forward 10 Lengths
Backward Standing Broad Jump 5 times

Mosey back toward the roadway. Next, we will run the Pickett’s Charge up to the Coliseum.

Mosey to the small parking lot down the stairs and to the south of the Coliseum. In the parking lot we will do the first of the listed exercises below. We will then run up the parking lot, up toward the cul-de-sac, then toward the stairs that go back to the parking lot. Those getting to the stairs first will sweep everyone back to the starting point. We will then do the 2nd exercise but go the opposite direction with the rabbits sweeping us back when they reach the upper part of the parking lot. We will repeat the above pattern for the 3rd and 4th exercises. Here are the exercises:

15 Imperial Walkers
15 4 ct. Flutter Kicks
10 Hand Release Merkins
10 Shoulder Taps (both shoulders = 1)

Mosey to the steps of the Admin Bldg. We will do 20 4 ct Calve Raises.

Mosey to the AO

MARY:
Abdominals
COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:

Miracles

If only you believe like I believe baby in miracles – we’d get by. – Jefferson Starship.

Surely the lord is in this place and I did not know it. Jacob speaking in Genesis 28:16

Many of you may have heard of Salmon Rushdie’s book, The Satanic Verses. It is a famous book because after it was published, in 1989 the country of Iran’s late Supreme Leader, Ayatollah Ruhollah Khomeini, issued a fatwa against Rushdie, proclaiming that the novel was blasphemous to Islam and calling for his death. Rushdie has received protection in both Great Britain and the United States since that fatwa.

I have read the book and it really is a great book. I don’t think Rushdie meant it to be a blasphemy of Islam although he does make some criticisms of Islam writings.

I bring the book up because there is an amazing passage in it where humans fall from a hijacked Jumbo Airliner to the earth below. By miracle, two of the passengers survive. One of those is the main character in the novel. He knows it is a miracle. After all, how could a person survive such a fall? Yet, over time, he forgets the miracle.

How often do we do the same in our own lives? We have a miraculous experience, so thankful at the time for what we have experienced . . . and yet, over the years, we forget about it.

I personally need to hang on to those miracles, pin them to my chest. I know that miracles have happened in my past that I have simply forgotten. I do remember some. One example: I didn’t think it would be possible for me to get into a doctoral psychology program after I had spent years studying law and floundering in that profession. It would take too much time and money and it would be crazy to make such a change in careers. On a day when I was ready to quit the law practice my boss convinced me to take undergrad courses in psychology and, afterwards, apply to doctoral psychology programs. I did so but didn’t get into the program in Dallas I was hoping for. Instead, I was accepted by a program in Aggieland – Texas A&M. Through loans, stipends, and very cheap housing, I was able to get my doctorate. What I had only dreamed of actually happened. And, another miracle: I met this woman from Kentucky who just happened to apply there as well – that woman became my wife.

I never want to forget that miracle. I still thank God for it. There are others I remember but some that I unfortunately have forgotten.

What miracles have happened to you in your lives? Are there places where God is working in your life but, like Jacob, you don’t know it? Search for the miracles that God has presented to you. Write them down and remember them. Finally, wait for more miracles to occur. They will happen. God remains with you and will continue to perform them for you.

MOLESKIN:
Prayers for On Star regarding his citizenship status. Prayers for those impacted by the fires and smoke from coming from Canada, including the wildlife impacted.
ANNOUNCEMENTS:
This Saturday we will gather at 9 am to help work on and beautify the Asylum. On Saturday, June 17 we will have a F3/Fia team for the KARM Dragon Boat Race. Through the following 1 1/2 weeks, F6 and the Tennessee Valley Players will be performing Beauty and the Best at the Auditorium of Catholic High School. The website for tickets is posted on Slack. Our own F6 will be in the performance.

Better Versions of Ourselves

May 12, 2023 Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 10 Mountain Climbers, 7 Twisties, 7 Windmills, 7 Cherry Pickers, 7 Pterodactyls forward and 7 Pterodactyls Backward, Little of This and That.
THA-THANG:
There will be bricks laid out by the AO. We will split into teams of two for Doras. While one partner starts on the exercises listed below the other runs on the road going north and east to the large shaded tree. Do five merkins at the tree and run back. Partners change position and the other runs. This pattern goes on until each team has completed the following exercises:

100 Overhead Presses
100 Triceps
100 Curls
Rows
100 Punches (both hands = 1)
100 Wings Up
100 Winds Down
100 Wings Out.

We will mosey with the bricks to my car in the parking lot and place the bricks behind the back of my car. Next we will run to the steps of the Admin Bldg. There will be a list of exercises that we will do while running around the loop. The steps of the Admin Bldg will be 12 o’clock. We will do the first exercise at 12 o’clock and then will run around the loop stopping to do the first exercise at 3 o’clock, 6 o’clock and 9 o’clock. The first man to finish the exercise at 9 o’clock will sweep men back to 12 o’clock. Each time we reach 12 o’clock we will run up and down the stairs one time. Then we will start the loop again but with the next set of exercises. Here are the exercises:

5 Burpees
10 Merkins
10 Big Boy Sit-ups
10 Plank Jacks
10 Carolina Dry Docks
10 Box Cutters

Mosey Back to AO.

MARY:
Abdominals.
COUNT-OFF & NAME-O-RAMA
Eleven men, no FNGs.
CIRCLE OF TRUST/BOM:
I recently attending a video seminar that discussed people with disabilities and discrimination that can occur, even from the health professions, towards those with disabilities. Some of the best moments of the seminar were when two men with disabilities were interviewed. One of them, a man in his forties named Matt, was born with a very rare disease that caused his bones to be deformed. His shoulders were awkwardly small, his hands deformed and turned inward, his legs small and crooked, and other bones deformed as well. Fortunately, the disease had not impacted his brain and he was quite an intelligent person. Because of his deformities, he had gone through periods of depression in his lifetime but was now a man comfortable in his own skin. He has a career in film production.

Matt had many important things to say at the seminar but one that stuck out for me and which I want to share with you regarded his physical conditioning. He was asked what it was like growing up and not being able to do things other kids did like play kickball, run around on the playground and climb the jumble gym. He did say it was difficult and that the inability to do the things others were doing impacted his self-esteem and mood. He commented that as a younger man he was overweight. After all, he could not do the types of things that we do in F3. After some time, he decided to work on his conditioning. He said he began to realize that we cannot expect, through physical conditioning, to look like Dwayne “The Rock” Johnson but we can certainly become a better version of ourselves. So Matt began to work on his diet, eating healthier foods. He also began to work out doing simple exercises that he could perform, like leg lifts and raising books above his head. He could do things to raise his heartbeat and work up a sweat without jumping or running. For a guy with the disabilities he had, Matt looked to be in very good condition. He had some muscle tone despite the slumped shoulders and curvature in his body. He felt good about himself and, like I said, was comfortable in his own skin.

Gents, we do not have to look like Dwayne “The Rock” Johnson, but we can become, like Matt said, “better versions of ourselves.” We may not have the speed of Swimmies or the all-around ability of someone like Woodshack but we can strive to increase our physical, mental and spiritual prowess. That’s important to know for an old geezer like me who cannot keep up with you younguns.

Colossians 3:23-24

Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.

MOLESKIN:
Prayers for employees at Crispr’s workplace where some things have been happening and an employee will be fired; prayer for safe travel for Drum Major and his daughter and for Dawg Paddle; prayers for Pusher’s son as he decides on graduate school; prayers for Abacus’ daughter as she prepares for graduation; prayer for all students at the end of this school year.
ANNOUNCEMENTS:
We will meet again to work on our Obstacles at Hardship Hill on Saturday, May 20.

Pickett’s Charges

May 5, 2023 Drum Major

THE SCENE: Beautiful day at the Asylum, temps in the mid-60s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey down towards west of park, turn on mulch path and go down to culdasack.

10 Rocky Balboas in cadence

15 curb dips own

Mosey to Dora landing.

On own do 10 star jumps, 10 plank jacks and then do wall sit until everyone completes and Q releases you.

Mosey down path set that winds over to the base of Pickett’s Charge.

1^st go through do following at each tier, starting at the bottom

1 burpie

2 merkins

3 squats

4 LBCs

Then run full loop back to bottom of Pickett’s and repeat, except that the exercise amounts now double each time…so:

2, 4, 8,16, 32…. Burpies

4,8,16,32,64….merkins

6,12,24,48,96…squats

8,16,32,64,128… LBCs

MARY:
Some stretching after the hard work
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

My son has recently had 2 friends his age pass away. One due to a car wreck, one due to cancer. It just doesn’t seem fair, but at the same time it reiterates the point that we are all lucky to still be here and we are not promised one more breath in this life. We are all lucky to be able to stand here, beat ourselves up for 45 minutes and hang out afterwards.

This summer take advantage of what little time you may have left. Try something you have wanted to try. See something you have wanted to see, Go somewhere you have wanted to go. Just take advantage.

I have long regretted not traveling more when I was younger. I figure why not take advantage now. Next week I will set forth across the country and back for more than 3 weeks. It is exciting, yet I am anxious now as I prepare to leave. It will be great though, I will see things I have longed to see for a long time and will be giving my daughter something she can carry with her the rest of her life. Think what you may want to accomplish before it is too late and I encourage you to take advantage.

MOLESKIN:
This was tough, the jump to the 32 burpie level may be too much, may try doing it pyramid style if done again and start counting back down after the 8 burpie go ’round.
ANNOUNCEMENTS:
Asylum Volunteer workday will be June 10th, more info coming soon. Hardship Hill May 29, Asylum PM obstacle work on Wed, May 10. Forg3 F3 Retreat coming up this fall.

Murph Prep / 2 For Tuesday

May 3, 2023 Steam

F3 Q – 5.2.23

Asylum PM
5:45pm – 6:30pm
- Pre-ruck / Shield Lock at 5:10pm

[ The Scene ]

60s
Windy
Sunny

[ Welcome/Disclaimer ]

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
FNGs?

The cool thing about today? It’s 2 For Tuesday ON May 2nd. So let’s roll. So let’s roll.

[ Warm o Rama ]

SSH: 5×4
- 5 merkins
SSH: 10×4
- 5 merkins
SSH: 15×4
- 5 merkins

(Rinse + Repeat — 2FT!)

[ The Thang ]

— Mosey to the Coliseum —

(1) Murph Practice — May’s Metric Workout

Murph
- 1 mile run
- 300 push-ups
- 200 squats
- 100 pull-ups
- 1 mile run
- All with a 20lb weighted vest

TOC (Top Of Coliseum)
- 5, 10, 15 model — all on a 1-count
  - 5 shoulder presses (in place of pull-ups — hitting the lats)
  - 10 merkins
  - 15 squats
  - Sprint, not mosey, sprint around the circle as fast as you can
  - Rinse and repeat once

- 10, 10, 10 model — all on a 1 count
  - 10 dry docks
  - 10 merkins
  - 10 squats
  - Sprint, not mosey, sprint around the circle as fast as you can
  - Rinse and repeat once

- 10, 20, 30 model — all on a 1-count
  - 10 shoulder presses
  - 20 merkins
  - 30 squats
  - Sprint, not mosey, sprint around the circle as fast as you can
  - Rinse and repeat once

— Mosey to the picnic tables beside the Coliseum —

(2) There And Back Again

Points of contact: picnic table + far bench on the hill
Ping Pong Model
- 5 pull-ups on the table / 5 merkins on the bench
- 10 pull-ups on the table / 10 merkins on the bench
- 15 pull-ups on the table / 15 merkins on the bench
- 20 pull-ups on the table / 20 merkins on the bench

(3) Enough Upper, Focus on Lower

Points of Contact: picnic table + wall at the Coliseum
Ping Pong Model
- 10 squats / 10 squats
- 20 squats / 20 squats
- 30 squats / 30 squats

— Mosey back to the AO —

[ Mary ]

Breathe

[ COT ]

# off — 9

Name o Rama

FNGs

Word — Tear Up The Planks – God Wants What’s Underneath

No doubt I now grew very pale; — but I talked more fluently, and with a heightened voice. Yet the sound increased — and what could I do? It was a low, dull, quick sound — much such a sound as a watch makes when enveloped in cotton. I gasped for breath — and yet the officers heard it not. I talked more quickly — more vehemently; but the noise steadily increased. I arose and argued about trifles, in a high key and with violent gesticulations; but the noise steadily increased. Why would they not be gone? I paced the floor to and fro with heavy strides, as if excited to fury by the observations of the men — but the noise steadily increased. Oh God! what could I do? I foamed — I raved — I swore! I swung the chair upon which I had been sitting, and grated it upon the boards, but the noise arose over all and continually increased. It grew louder — louder — louder! And still the men chatted pleasantly, and smiled. Was it possible they heard not? Almighty God! — no, no! They heard! — they suspected! — they knew! — they were making a mockery of my horror! — this I thought, and this I think. But anything was better than this agony! Anything was more tolerable than this derision! I could bear those hypocritical smiles no longer! I felt that I must scream or die! — and now — again! — hark! louder! louder! louder! louder! —

“Villains!” I shrieked, “dissemble no more! I admit the deed! — tear up the planks! — here, here! — it is the beating of his hideous heart!”

The Tell-Tale Heart by Edgar Allen Poe

— RD’s talk at the Fellowship men’s retreat – he spoke on this idea of “tearing up the planks.”

— More recently, I’m learning a lot about flooring. We’re going to have to replace our wood floors at some point this year, and unfortunately, due to some water damage from the dishwasher and fridge, the subfloor is now damaged in some places too, which means we’ll have to replace that. Ah, the joys of home ownership.

— All that being said, when we first realized some of the planks were warped and twisting up, and probably needed to just be taken off and covered, we tried to get them to lay flat again, or covered them with a rug.

— If you think about your life like a floor, you have a couple of components

- Planks (floor) top level
- Subfloor is underneath
- Whatever is under the subfloor

— My journey in vulnerability over the past year or so has increased tremendously, and to be honest, more rapidly than I am comfortable with — but I don’t think we’re called to be comfortable in this life. It’s in the uncomfortable places that growth happens.

— Maybe this is true for you – it definitely it for me. Here’s what happens a lot of times: something really tough or hard happens in our life, maybe that we’ve done or caused, or maybe that someone else has, and we want to stow it underneath the surface so no one can see it. And we nail that plank down super hard – with self-denial, disassociation, coping mechanisms, distractions – these are some of the nails we use to do this.

— This is a good fix – it’s safe for the time being, it’s underneath the surface where no one can see it. But up top on the surface, man! That floor looks good. Polished, put together, everything’s cool!

— But unfortunately like in my case with my house — what’s not addressed and brought out of the darkness and into the light, can damage the subfloor over time. It can be maddening – just like in The Tell-Tale Heart. How does everyone not see this?! Surely they’re on to me and know what I’m struggling with! But unfortunately, our culture have become masters in the art and tactics of camouflage.

— Over time, that plank needs to be ripped up and dealt with, and addressed — but what’s true in my life is that anytime I get the sense that the plank I don’t want to come up starts to come up, I grab some of those nails (self-denial, disassociation, coping mechanisms, distractions) and nail that sucker back harder than the first time, or the most recent time that is.

— “I’m not ready to tear that plank up yet! I don’t want to go there. It’s too painful. I’m the only one that deals with this. No one would understand or be empathetic.” These are all lies.

— But God is not just interested in how you look from the outside, he wants what’s underneath.

— You know what a good homeowner does? They don’t just pay attention to what’s on the surface in their home, they deeply care about what’s going on underneath. God is the best homeowner – because in reality He does own the home (our lives). And over the course of our lives there is a sometimes gentle and sometimes more urgent invitation to tear up the planks. He wants what’s underneath. Those places that are really hard to go sometimes. And His deep care and love for us wasn’t enough, he puts people and things in our life, just like F3 and our community of men, to help in this process.

The journey of vulnerability and tearing up the planks is not easy nor is it comfortable, but it is good, very good.