F3 Knoxville

Nippy Evening at the Asylum

THE SCENE: 32 F, partly cloudy, breezy – “nippy”.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC 12
Arm Circles -forward  thumbs down – IC 12
Windmills 20
Cherry Pickers IC 12
Merkins 15

THA-THANG:
I

Bataan Death March – (3 SSH) to end of West Lot
15 Burpees
Mosey East to Big Lot across from AO
Partner Up, each team grabs a CMU
One on CMU(A) repeats the “A” exercise while  the other Moves to the opposite side of lot (B) and completes the B exercise. B returns and the A person moves to the B exercise
Part 1:
 (A) CMU Merkins (move from one side of CMU to the other- Merkin on each side)
(B) Bernie Sanders – then 10 Jump Squats 10, then sprint back
then 20, then 30
Part 2:
 (A) CMU Curls
(B) Bear Crawl – then Imperial Walkers (each leg)  (10), then sprint back, then 20, then 30
Part 3:
 (A) CMU Presses
(B) Sprint – then BBS (10), then sprint back, then 20, then 30
Rinse and Repeat with just 20 each Part (1, 2, 3)
Rinse and Repeat with just 10 each Part (1, 2, 3)

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

CIRCLE OF TRUST/BOM:
Sometimes as leaders, we need to hand off a task or assignment instead of doing it ourselves. We may have done this task many times and are good at it and have been previously recognized as a job well done, but, we should know when its time to step aside and give the ball to someone (who is ready) to take the lead and take the subsequent recognition/glory and lessons. This is how we teach and build others. God will find something else for us to do in time.
MOLESKIN:
We are praying for a fast recovery for Pinto
ANNOUNCEMENTS:
none

Dark Muddy Hills

THE SCENE: Cold, dark, muddy.
F3 WELCOME & DISCLAIMER

i am not, but I know I AM.

WARM-O-RAMA:
No cadence, no transition, silent, continuous as called out.

  • SSH
  • merkins
  • LBC
  • Burpees
  • High Knees
  • merkins
  • ssh
  • Windmills
  • Leg lifts

Mosey to Stadium (via parking lot sprints)

Dark Muddy Hills:
Four rounds of

  • 50 Merkins on cement before tree
  • Do this to the tree up the muddy hill. (Round 1 -Lunge | Round 2, Broad Jump | 3 – Bear Crawl | 4 -Frog Jump )
  • Do this at the tree ( Round 1 – 50 LBC | Round 2 – 50 Hello Dolly | Round 3 – 50 Leg Extension Crunches | Round 4 – 50 Freddy Mercury
  • Run back down to cement and advance to in between the tree (lane, slot, place, location)
  • 10 second break, then sprint up the hill to the tree line (beyond the first row of trees) (sprinting two hills basically)

MARY:

  • 10 LBC
  • 10 Hello Dolly
  • 10 Leg Extension Crunches
  • 10 Freddy Mercurys’
  • 10 Burpees

COUNT-OFF & NAME-O-RAMA
9 Hims braved the cold dark muddy hills today.
CIRCLE OF TRUST/BOM:
Life is often filled with cold dark muddy hills that we don’t understand. Luckily we know the Creator who does understand it all. The most brutal of these cold dark hills can be our marriages – the closest most vulnerable and possibly most damaging relationships we have. Luckily again, our Good God is in control. I don’t know how it all works but when I invite him into the cold dark mud, he shines a warm light. I don’t know if I’ve ever “escaped” a cold muddy hill by calling on the Lord, but I do know that when I have called on him he has somehow leveled the hill, or allowed me to walk when I had nothing left to give. The mud this morning was 32 degrees and dark and very wet and slippery. We ran up it, in it, and down it. We did merkins in the valleys, we touched the trees at the top. I pray the Good Lord Jesus gives you strength to frog jump, bear crawl, lunge, or however possible, get up the cold slippery hill that you are climbing today. Whether it’s a tough boss, job, cousin, kid, wife, or struggle with the enemy against temptation. Fight the good fight, call upon Jesus, I believe you’ll find that he’ll jump right into the neck high mud with you. He’ll warm it up a little, he’ll lift your head, he’ll light the way, and get you going!

ANNOUNCEMENTS:
Hardship hill comin.

Relentlessly pursued

THE SCENE: Heavy rain that stopped when we started, temps in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Plank arm and leg raises, 20 plank jacks, 10 Burpees, 10 Rockettes, 10 Windmills, 10 temp squats.
THA-THANG:
Quick mosey to Dragon Fly.  We will do Route 66 up dragon fly with the following exercises:

  • Squat jumps
  • Dive bombers
  • Imperial Walkers

Quick mosey back to AO.  Break into teams.  Each team grabs a set of bricks.  We will do Doras.  One partner runs around parking lot in the following fashion:  Bernie Sanders Corner 1 to Corner 2.  Bear crawl Corner 2 to Corner 3.  Sprint Corner 3 to Corner 4.  Lunge Corner 4 to Corner 1.  Meanwhile, the other partner will be doing exercises with the bricks.  Then the partners switch off.  These are the exercises with the bricks:

  • 100 Overhead Presses
  • 100 Brick Punches
  • 100 Curls
  • 100 Wings Up
  • 100 Rows with hands at sides
  • 100 Wings Down
  • 100 Wings Out

Next we Bernie up Mini Cardiac and sprint back down.  Do 20 Merkins at bottom of Mini Cardiac.  Next time we Grapevine up Mini Cardiac, switching way we face halfway up.  We sprint down and do another 20 Merkins.

Quick mosey back to AO.

MARY:

Cash out with ATM’s.

COUNT-OFF & NAME-O-RAMA
Five men, no FNG’s.
CIRCLE OF TRUST/BOM:
One of the wonderful books I have read on the subject of God is by Ken Gire.  It is entitled Relentless Pursuit.  In it, Gire talks about how God, in his love for us, relentlessly pursues us.  We may stray, we may ignore, we may hide, but God comes to find us, the Good Shepherd seeking his lost sheep.  The first chapter, “The Pursuit”, talks about a poet named Francis Thompson.

In 1987, Wilfred Meynell, the editor of a Catholic literary magazine called Merry England received a parcel of mail containing disheveled manuscripts.  An unsigned note said, “I must ask your pardon for the soiled state of the manuscript.  It is not due to slovenliness, but to the strange places and circumstances under which it has been written.”  Meynell was fascinated enough to go through the manuscript, finding some poems and prose.  One of the poems particularly moved him.  The parcel had no return address.  He published the poem in the next edition of the magazine in hopes the author would contact him.  After the publication, the author did contact the editor, leaving the return address of a chemist shop.  When Meynell went to the chemist shop, the chemist told Meynell that the author was a man who was living on the streets.  He owed the chemist a debt for opium he had purchased and was selling matches make money to live by and pay off his bills.  Meynell paid the bill and left an invitation for the author to visit his office.

One day, unannounced, a thirty-something year-old man showed up with stained and threadbare clothing.  His body was frail and many years of drug addiction had taken there toll on him. He was Francis Thompson, the author of the poems and prose in the manuscript.  He has been born into a respected Catholic family.  He had gone to med school on the wishes of his father but dropped out, not liking it.  An argument with his father came afterward and Thompson left to make it on his own.  Instead he found opium and became addicted to it.

Meynell’s family watched over him, placed him under a doctor’s care, and sent him to a monastery where he was temporarily freed from his addiction.  For the 1889 to 1907, Thompson wrote three volumes of poetry, numerous literary reviews, and an essay on Shelly that was highly acclaimed.  His most noted work was a long poem entitled “The Hound of Heaven.”  In 1907, after a major relapse into addiction, Thompson died at the age of 48.

His poem, “The Hound of Heaven”, is considered to be one of the greatest in English literature.  In the poem, he talks about being pursued by a chasing Hound Dog .

I fled Him, down the nights and the dayss;
I fled Him, down the arches of the years;
I fled Him, down the labyrinthine ways
Of my own mind; and in the midst of tears

Thompson also describes the pursuer:

But with unhurrying chase,
And unperturbed pace,
Deliberate speed, majestic instancy,
They beat – and a Voice beat
More instant than the Feet –
“All things betray thee, who betrayest Me.

The Hound thus claims that the one pursued is acting in a way that betrays him as well as the Hound.

The pursuit continues through the poem until the pursued finally turns to face the predator, the Hound.  He finds that the pursuer was not a Hound, but God, his father.  The father speaks:

All which I took from thee I did but take,
Not for thy harms,
But just that thou might’st seek it in My arms.

The father later exclaims:

Ah, fondest, blindest, weakest,
I am Whom thou seekest!
Thou dravest love from thee, who dravest Me.

God pursues us.  For Thompson, God took the form of a hunting hound.  For others, God takes a different form.  For example, the author Anne Lamont talks about God pursuing her in the form of a mewing cat, continually showing up at her door.  She reluctantly feeds it milk and the cat keeps showing up until finally it is purring on her chest, gently kneading her.

God pursues each of us.  How is God pursuing you?  Does God come to you as a question that keeps ringing in your head? In the form of dissatisfaction with your current job or position in life that your are afraid to change?  In the longing for new meaning or answers that you just can’t seem to find?  We are unique individuals whom God seeks in different ways.  How might God be pursuing you right now?  Are you ignoring Him, running from Him, afraid of Him, dissatisfied with Him, angry with Him?  Dare to listen, dare to turn your head to see Himm.  You just may find a loving father with outstretched arms, saying “I am what you are seeking!”

MOLESKIN:
Prayers for Iceman’s mother, Mr. Jinxy’s father and Pinto.  Praise for the birth of Sparkler’s cousin.
ANNOUNCEMENTS:
Board meeting immediately after workout!

Card Games

THE SCENE: Rainy Thursday Evening around 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side straddle hops
10 Cherry Pickers
10 Figure 4’s each leg
10 Curtsy Lunges each leg

THA-THANG:

Played with a deck of cards

  • 2-5 Face Value 4 count MTN Climbers
  • 6-10 Face Value, J-A 15 reps
    • Clubs = LBC’s & Big Boys
    • Spades = Flutter Kicks & Hello Dollys
    • Hearts = Box Jumps & Smurf Jacks
    • Diamonds = Tempo Merkins & Regular Merkins
  • Joker = 10 burpees

Ran one lap around parking lot the started Pancakes and Lunges

Bear Crawl across outdoor chapel, 20 bobby hurleys, crab walk back
Lunge across outdoor chapel, 15 squats, lunge back

One more lap around parking lot

MARY:
2 Minute Planks
COUNT-OFF & NAME-O-RAMA
Also had J Lo with us as #8 but didn’t see his tag
CIRCLE OF TRUST/BOM:
quoted Warren Buffet about reaction. ” you will continue to suffer if you have an emotional reaction to everything that is said to you. True power is sitting back and observing things with logic. True power is restraint. If words control you that means everyone else can control you. Breathe and allow things to pass.”

Cited this to make the point that in a world where everyone seems to have a negative reaction to everything done or said, be a positive one if you have to react at all.  If we start at home and lift one another up, who knows how that will translate in life for the person who is being negative.  People don’t always remember what you do but they do remember how you made them feel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rainy and Cold Asylum

THE SCENE: Heavy Rain, 39 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC 15
Arm Circles -forward  thumbs down – IC 15
Big Arm Circles -forward  thumbs up – IC 15
Cherry Pickers IC 20

THA-THANG:

IN Da Chapel
10’s
Sloow Merkins IC – 1 , then arm thrust straight up x2, then 2, then 4 x arm thrust, etc til 10 + 20
11’s – increase by one
American Hammer (4x)  – Jump Squats
Mountain Climbers (4x) – BBS
bobby Hurleys  – Alabama Ass Kicker
Grab a  CMU
25 pull ups
25 Rows
25 Push Ups
On sixes, pass the CMUs in line with legs up – 12 X
Squat Potato – line up in Squat position, pass CMU down line
LT Dan’s for 2 mintues
4 Minutes of planking

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
@sparkler, @Jinxy, @lillydipper, @high heels, @iceman, @J-Lo
CIRCLE OF TRUST/BOM:

Martin Luther

They gave our Master a crown of thorns. Why do we hope for a crown of roses?”

Revelation 14:13

Then I heard a voice from heaven say, “Write this: Blessed are the dead who die in the Lord from now on.” “Yes,” says the Spirit, “they will rest from their labor, for their deeds will follow them.”

MOLESKIN:
Praying for @abscess family, @Iceman’s friend, the Smith’s in AZ and @Pinto
ANNOUNCEMENTS:
none