F3 Knoxville

Tag: Sparkler

The Road Not Taken

THE SCENE: Warm, mid 80s, sunny, with a slight breeze (thank goodness)
F3 WELCOME & DISCLAIMER

Nailed it.


WARM-O-RAMA:

20 Side Straddle Hops (4-ct) IC, 10 Cherry pickers (4-ct) IC, 20 Lateral Hops (4-ct) IC, 10 baby arm circles (small to wide) forward and backward(4-ct) IC

THA-THANG:

PE EXAM!! (Hat tip to Erector!)

Mosey to stop sign at main road for the first letter of P.E. E.X.A.M.

P – 10 Prisoner Cell Merkin Burpees aka PCMBs.

Mosey to the grassy hill partway down the Dragon’s Tail.

E – Elevens – merkins at the bottom and Bobby Hurleys at the top.

Do Escalator down Dragon’s Tail.

E – Escalator – 10 burpees, 20 squat jumps, 30 mountain climbers (2-ct), 40 iron mikes (2-ct, audibled to 1), 50 LBCs at each successive light.

Took the road less travelled.  Play a bit in the sprinklers by the new bathrooms, and then Mosey cross country all the way across grassy field in front of Admin building to stop sign at junction of circle drive.

X – Xs and Os , 2 minutes

Mosey to parking sign up the road towards admin building

A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Froggie Jumps, 15 Lunges (each leg), 15 star jumps.

Mosey back to AO for the…

M – Mary

MARY:

  • Captain Thors
  • 20 Bottle Taps or Openers, always forget what they’re called (4-ct) IC
  • 20 Box Cutters (4-Ct) IC
  • 20 Pickle Pounders
  • 20 Hello Dollies (4-Ct) IC
  • Ring of Fire
    COUNT-OFF & NAME-O-RAMA
    8 strong, including one FNG, whom we named Squirtle. J-Lo not tagged.
    CIRCLE OF TRUST/BOM:
    Recently, a friend’s blog led me to revisit one of my favorite poems, The Road Not Taken by Robert Frost (note the title… The Road Not Taken, NOT The Road Less Traveled):

    Two roads diverged in a yellow wood,

    And sorry I could not travel both

    And be one traveler, long I stood

    And looked down one as far as I could

    To where it bent in the undergrowth;

     

    Then took the other, as just as fair,

    And having perhaps the better claim,

    Because it was grassy and wanted wear;

    Though as for that the passing there

    Had worn them really about the same,

     

    And both that morning equally lay

    In leaves no step had trodden black.

    Oh, I kept the first for another day!

    Yet knowing how way leads on to way,

    I doubted if I should ever come back.

     

    I shall be telling this with a sigh

    Somewhere ages and ages hence:

    Two roads diverged in a wood, and I—

    I took the one less traveled by,

    And that has made all the difference.

    A common misconception about this poem is that the road that the protagonist takes truly is less traveled, and as such has some additional inherent worth than the other road.  But upon closer reading, the two paths are actually equal, the other path being “just as fair” and was worn “really about the same”.  Having this pointed out to me was fascinating, as I had never noticed it before.  Two key conclusions can thus be made:

    1. The paths are essentially equal in worth, and therefore, picking one over the other is essentially like flipping a coin.
    2. The way we perceive choices affects our decision and the ultimate outcome.  The author PERCEIVES that one path seems to be less traveled, and takes it, and as he says in the last line, “that has made all the difference”.

    But what affects our perception??  This is where I see a bit of a religious meaning in the poem.  Two options exist.  Which one to choose?  I tend to agonize over big decisions, and have prayed over such choices, asking God to direct me down the best path.  But there may not truly be a “best path”… each may have its own advantages and disadvantages.  But for me at least, given some time, my preference of one path over the other grows stronger, and I select it.  And you know what?  Each big choice has worked out.  That doesn’t mean that if I had picked a different path my life would be in flaming ruins.  But God has gently guided me down the roads that have lead me to where I am today, and I am very grateful that He is with me to help me choose, even if the choices are relatively equal.  Don’t beat yourself up over the choices you make.  Sometimes we choose well, sometimes, perhaps poorly, but open your heart to God and let him help lead you down whatever path your life takes.

    PROVERBS 3:5-6

    Trust in the Lord with all your heart,
        and do not lean on your own understanding.
    In all your ways acknowledge him,
    and he will make straight your paths.

    ISAIAH 30:21
    And your ears shall hear a word behind you, saying, “This is the way, walk in it,” when you turn to the right or when you turn to the left.

    Psalm 119:105

    Your word is a lamp to guide me
    and a light for my path.

    MOLESKIN:
    Good luck to the Ruckers competing this week-end!
    ANNOUNCEMENTS:

Q has no rhythm and Bearmuda Triangle Survival

THE SCENE: Overcast, Mid 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Candy corns – 30 IC (kind of)

Windmills 15 IC

Arm Stretches

Imp Walkers (20) IC

THA-THANG:
Mosey Down Steps – all the way to the path way at base of Everest

  • Bernie up back of Everest to Plateau
  • Bearmuda Triangle – 3 rounds-bearcrawlbetweeneachcone
    • 1st Round – 1 burpee at 1st cone, 2 burpee at 2nd cone, 3 burpee at 3rd cone
    • 2nd round – 4 strides, 4 merkins til 2nd cone, last cone 8 strides, 4 merkins
    • 3rd round – 8 bbs at first, 16 bbs at 2nd, 24 bbs at 3rd
  • Mosey back down to path at bottom of hill – 3 rounds with “Peoples Wall” at end of each (sit against fence for 1 minute) for a total of 3
    • station 1 – pulse squat x5 + squat jump x 5, station 2- 20 American Hammers, station 3 – 20 plank jacks, station 4- 20 lbc (4 ct)
    • station 1- 25 bbs, station 2- 20 bobby hurleys, station 3 20 decline merkins, station 4 – 20 imp walkers (4 ct)
    • station 1- 20 hello dolly, station 2- flutter kicks (4 ct), station 3- 20 bbs, station 4- 20 slow squats
  • mosey back up stairs to top stairs with hand rail- 20 heal dips heals parallel, 20 head dips, heal inward, toes outward
  • mosey to AO

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

CIRCLE OF TRUST/BOM:
We all go through seasons of change, God decides when we will have each season, it is out of our control. Sometimes we may initiate a change of seasons, but God controls the pace. Some season changes come fast and completely upset your universe. This is God’s way and we cannot change it. We often question these changes, but it is futile to try and understand the reasons. No one is spared from these season changes – some will get alot, others more gradual, but no one is immune. We need to understand this is God’s way and we need to accept it. Psalm 104:19 “He appointed the moon for seasons: the sun knows his going down.”
MOLESKIN:
Pray for Sharpie and his wife Kerri
ANNOUNCEMENTS:
none

Pain is Gain

THE SCENE: Beautiful day, temps in high 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle-hops, 10 Pinto Twists, 10 Windmills, Plank stretches, 10 Cherry Pickers
THA-THANG:
Mosey to stop sign on southeast corner of Admin Bldg.  20 Hello Dollies.

Mosey to Area 51.  We will run up hill stopping three times to do decline merkins.  Rinse and repeat.

Mosey to bat house above Roadshow Run.  We will do the Pinto Grinder.  We will start with 20 Star Jumps by bat house.  Then run down stairs and do 20 Diamond Merkins.  Run to grove of trees just below peak of Mt. Everest.  Do 10 Burpees.  Run up to peak of Mt. Everest and do 20 Big Boys.  Rinse and repeat.

Do 20 American Hammers in Shade.

Mosey to stop sign at northeast corner of Admin Bldg.  20 Hello Dollies.  We will head back on road toward AO but stop at each cone along the way.  The cones will instruct us what to do next.  The instructions at each cone are as follows:

  • Cone 1:  10 Shoulder Taps (both arms = 1).  Bear Crawl to Cone 2.
  • Cone 2:  25 Baby Crunches.  Lunge to Cone 3.
  • Cone 3:  20 Flutter Kicks (four count).  Bernie Sanders to Cone 4.
  • Cone 4:  20 Buzz saws (four count).  Grapevine with face away from Admin Bldg to Cone 5.
  • Cone 5:  20 Carolina Dry Docks.  Grapevine with face toward Admin Bldg to Cone 6.
  • Cone 6.  Go back to Cone 1 to rinse and repeat.

MARY:

10 Bottle Caps, 20 Box Cutters, Stretches.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNGs.

CIRCLE OF TRUST/BOM:
2 Corinthians 4:16-18 That’s why we are not discouraged. No, even if outwardly we are wearing out, inwardly we are being renewed each and every day. This light, temporary nature of our suffering is producing for us an everlasting weight of glory, far beyond any comparison, because we do not look for things that can be seen but for things that cannot be seen. For things that can be seen are temporary, but things that cannot be seen are eternal.

It can be human nature to desire the easy way out.  But the fact is that truly good things generally involve toil, effort and pain.  I often times witness people wanting to move forward but unwilling to accept anxiety, stress or pain in order to get there.  As a psychologist I see people wanting to take narcotics or avoid challenges to that they don’t have to experience anxiety.  I am not belittling the anxiety that those with Anxiety Disorders must battle.  But some people actually think humans aren’t supposed to experience anxiety.  They want to avoid anxiety at all costs.  The fact is that anytime we take on new challenges, we are going to experience anxiety.

I see some people wanting to improve physically without experiencing pain.  I know that doctors and physical therapists see this all the time.  Someone gets total knee replacement and then is sent to see a physical therapist.  They stop going saying the physical therapy only made them feel worse.  Of course it made them feel worse – it is supposed to make them feel worse – so that through work, pain and effort they will improve and eventually feel much, much better.

We in F3 get up early mornings to face the gloom and experience the pain and thrashing of an F3 workout.  It is supposed to be painful.  Without the pain we don’t receive the gang.  We could wimp out and make it easy for everyone.  But as Cheatsheet proclaims, “Treat yourself, don’t cheat yourself!”

We often think relationships are supposed to be free from pain and turmoil.  Nothing goes wrong in our relationships in the Honey Moon stage.  Your lover can do no wrong.  It is later that we wake up to the reality that this lover is a real person – with her own strange idiosyncrasies and opinions that don’t,God forbid, always coincide with ours.  We begin to think, what’s wrong with this person – maybe she isn’t right for me.  But maybe, just maybe, that person is right for you.  To find true love is to work through differences with another that can sometimes be painful.  But in working through these differences we see we can learn and live with them.  We find something richer and greater – not a person who will agree with us about everything – but someone who will love us, no matter how hard that task can be (look at yourself, that can be pretty doggone difficult) and will help us to grow stronger and better for it in the process.

Finally, with God it is not always rosy and wonderful.  We sometimes want to turn from Him when things aren’t wonderful and going our way.  We may blame Him for it, say “Where the hell are you God?”  Or, we may not want to follow Him when He wants us to do something we don’t like to do.”  But God’s way is the best way, not the easy, rosy way.  We don’t just follow God when it feels good.  We follow God when it is difficult, when it is not all fun and games, when we doubt, when we hurt, when we are ready to give up, when we are angry and pissed at Him.  In so doing, we find faith, we find hope, and we have a true relationship with a God who desires relationship and desires to make us better men.

MOLESKIN:
Prayers for five of Abscess’ friends who have had heart attacks.  Continuing prayers for Pinto who is recovering from his heart attack and heart surgery.
ANNOUNCEMENTS:
Hardship Hill!

God Has Our Six

THE SCENE: Cloudy with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 15 Squat Jumps, 10 Rockettes, Plank Stretches, 10 Cherry Pickers
THA-THANG:
Mosey northeast to perimeter trail near intersection of primary park roadway and roadway going to admin bldg.  We will be doing nickel, dime, quarters (running one light to stop and do 5 of exercise, running two lights to do 10 of exercise and running five more lights to do 25 of the exercise.  We will initially head west on perimeter trail, following it all the way to southern ball field area.  Here are the exercises we will be doing

  • Big Boy Sit-ups
  • Merkins
  • Star Jumps
  • Hello Dollies
  • Diamond Merkins
  • Smurf Jacks
  • American Hammers
  • Carolina Drydocks
  • Iron Mikes
  • Flutter Kicks (four count)
  • Dive Bombers
  • Plank Jacks

Mosey to Outdoor Chapel.  We will do sevens starting with one Decline Merkin at stage area and six Mountain Climbers at other end of chapel.

Mosey to AO.

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:
One psychological definition of anxiety states that it is 1. the overestimation of threat and 2. the underestimation of competency to handle the threat.  It is not uncommon for us to experience anxiety, particularly when we take on new things.  For example, when taking on a new challenge (such as starting a new job) we tend to worry about the many things that could go wrong – in so doing we exaggerate the likelihood of bad things occurring.  Those of you who have never taken the Q at an F3 workout may worry that the guys would not like what you have put together, that what you planned will not be hard enough or that it would be too hard, that you will plan too much or too little, or that you will screw up when leading the exercises. You may not think about it being common to make mistakes when you do your first Q and that the other guys will understand that and accept you.  When taking on new challenges we also tend to underestimate our competency.  When taking on a new job you may forget that you were hired because of abilities and skills that the employer saw in you and that you can learn and adapt to new situations.  When thinking of leading a Q you may underestimate how much you have learned from being involved in F3 workouts, how even though you have never led a Q your ability to do so will be just as good as other guys who have never led a Q, how you can write out a good outline for a workout, how you can adapt your workout as you move along, how you can be inventive and come up with new ways of doing things, how when delivering the message guys will be interested in your experiences and what you have learned in life.

Take on new challenges.  Remember it is common to feel some anxiety when you do so.  But remember that you are probably overestimating the threats of the new challenge as well as the negative reactions to your making mistakes.  Remember your abilities, your ability to adapt, your ability to get up when you have been knocked down, and that God and friends are there to turn to when mistakes are made because in taking on new challenges you are supposed to make mistakes.

Remembering these words from Christ in Matthew, Chapter 6, may also help:

25 e“Therefore I tell you, fdo not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? 26 gLook at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. hAre you not of more value than they? 27 And which of you by being anxious can add a single hour to his ispan of life?7 28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, 29 yet I tell you, jeven Solomon in all his glory was not arrayed like one of these.

 

Dog Day Sun and Run at Asylum

THE SCENE: Sunny, Slight Breeze – Temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – IC 20

Candy Corns – 4CT IC – 24

Windmills – IC 12

Cherry Pickers – IC 15

Merkins (slow) IC – 10

THA-THANG:
Mosey Down Stairs to West Pathway- turn right

  • RTE 66 Round 1
    • BBS at each light post – starting with 1, increase by 1 to 11 (Rabbits sweep back)
    • Alternate Bearcrawl and Bernie between posts
  • RTE 66 Round 2
    • Diver Bomber at each light post – starting with 1, increase by 1 to 11 (Rabbits sweep back)
    • Alternate Lunge and Run between posts
  • Long Mosey to CMU pile by baseball fields – each grab CMU
    • 25 curls IC
    • 25 Rows IC
    • 25 Press IC
    • R n R
  • Mosey to Picnic Shelter
    • 11’s – Alternate bench dips with Squat Jumps
  • Mosey up winding path to Monument – wait for 10 ct
  • Slow Mosey back to AO
  • Hello Dolly – IC 25
  • Ring of Fire Planks – one round of 4 Merkins while rest of Ring holds plank, second round of just one Plank

MARY:

COUNT-OFF & NAME-O-RAMA
9 HIMs + Dog. Welcome FNG @ Chapter 11 (Patrick Woodside)

CIRCLE OF TRUST/BOM:
In our personal circles, in our families and at work we have certain “go to” people we count on for support all the time – like our spouses or certain team members. We delegate tasks many times at the last minute and many times without asking and/or maybe they just know what to do and do it- alot.  We count on them and we wouldn’t be able to do what we need to do without them. We need to take the time to recognize their constant support and give something back- maybe pick up some of their tasks unannounced. Reach out, acknowledge their constant efforts and let them know our appreciation.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
See Jinxy for Heatbreak Hill Team – Asylum Team name is “Boardroom”