Sparkler – Page 28 – F3 Knoxville

Dog Day Sun and Run at Asylum

April 3, 2019 Sparkler

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”

The Last Shall Be First and First Shall Be Last

March 26, 2019 Lillydipper

THE SCENE: Sunny, clear, temps in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Michael Phelps, Little of This and That
THA-THANG:
Mosey to parking lot by entry to northern ball fields. Line up on curb of parking lot closest to street. There will be two cones in middle of parking lot. On some of the following exercises we will ignore the cones while on some we will use the cones. These are the exercises:

Side twister run to other curb and back, facing south as we run.
Bernie Sanders to curb and back
High Knees run to curb and back
Bear crawl to first cone, hop to second cone and lunge to curb. Do same thing going back.
Sprint to curb and back.

Next we go to CMU pile. Each man grabs a CMU. We will do the following exercises:

25 Overhead Presses
25 Curls
25 Rows
25 Squats
25 Bench Presses

Mosey to Serpentine Sidewalk (between northern ball fields and outdoor chapel). We will do 14’s (run one light with listed exercise and sprint four lights, continuing pattern with that exercise until done) all the way to perimeter trail. First men getting to perimeter trail sweep other men back. The following are the exercises for the 14’s:

Duck walk one light, sprint four
Hop one light, sprint four
Bernie one light, sprint four

Mosey to Playground at northern ball fields.

We will do elevens, starting with one Bench Dip and ten Bench Jumps. We will repeat elevens with one Decline Merkin and Ten Legs Up Sit Ups.

Mosey to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
God uses all people, whether big or small, powerful or lowly, famous or unknown, rich or poor, for his purposes. We are all important to God – His Kingdom is quite different than that of what we see in our world. We may feel sometimes that we don’t count. We believe there are others out there who have much more “say” than we do. But each one of us, each one of you, count just as much to God as do presidents and rulers. Who did Jesus go to for his disciples? Was it the rulers of Isreal, the rabbis or scholars? He chose “common” men. And he said to them, that in God’s Kingdom “The last shall be first and the first shall be last.”

In his book, The Great Divorce, by C.S. Lewis, a group of tourists are visiting heaven. They see a great parade held in honor of someone who had recently died on Earth. They wonder who the parade is for. Surely, it was for someone special on Earth, an inventor whose invention changed the course of the world, a dignitary, a ruler, a great athlete. They find the parade is for Mary Smith, an unknown woman who loved God and lived out that love toward others.

If my mother-in-law, Ruby Grimes, were to have a resume, it wouldn’t stack up very well with most people. She had one job in her life, as a bookkeeper for a local school in Kentucky. But, as David Brooks would say, her Eulogy Virtues will far outweigh her Resume Virtues. And, I believe, there will be a great parade in heaven for her when she arrives there. She is the type of person that you just feel good being around. I truly love visiting her. One problem though, is that when you go her church with Ruby it seems you can never get away after the service is over. Everyone wants to talk to her and you find yourself standing around, waiting to get to the car and get home. When we visit my wife’s parents for Christmas, you can count on people coming and knocking on the door on Christmas Eve or Christmas Day. Who are these people? Relatives? No, the relatives are probably already in the house. The people who come by are just folks who Ruby has somehow touched in their lives. Often it is former neighbors who knew Ruby when they were kids. They probably got cookies from her, came on in the house when they were little, knowing the home was a place where they were always welcome. They still want to see her as adults, just to let her know they still love her. Ruby’s refrigerator door is constantly littered with cards from folks who she has known. They may now live in other cities or states but they still want to keep in touch with her. She has touched others with a love that is difficult to put into words. But God surely sees it.

Each one of us may not be the top dogs in our jobs, the best on the sports teams we play for, the best known in our communities. But we are important to God. And, we can serve God’s purposes in ways that the world may not see as incredible but in which God surely sees as incredible. The last shall be first and the first shall be last. Remember that as you go out and live for God’s purposes.

ShamPain Toast at the Asylum

March 20, 2019 Pele

THE SCENE: Mid to upper 50s, sunny, beautiful
F3 WELCOME & DISCLAIMER Check.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 20 Imperial Walkers (4-ct), in Cadence

– Bolt 45s

THA-THANG:

MOSEY to open, low-lying field near north entrance.

SHAMROCK of PAIN!! FOUR (THREE) CORNERS : There will be three sets of cones set up in diamond formations, somewhat reminiscent of a shamrock… Hmm. Imagine that.

We will split up and move through the Shamrock of Pain and do the exercises on each cone. Rinse and repeat each leaf. We did 1/2 the number of reps about 3/4 of the way through to save time.

First “leaf” (Bear Crawl between posts)

- 10 Burpees
- 20 Merkins,
- 20 Carolina Dry Docks

Second “leaf” (Hop between posts)

20 Big Boy Situps
20 American Hammers (4-ct)
20 Hello dollies (4-ct)

Third “leaf” (Lunge between posts)

- 20 Smurf Jacks
- 20 Iron Mikes (each pair of legs = 1)
- 20 Tempo Squats

MOSEY along path adjacent to Northshore to EVEREST

EVEREST PYRAMID :
1. Run 3/4 way up Everest to big tree, at the bottom do the following:
  - 10 Tempo Squats
  - 10 Tempo Squats, 10 Mountain Climbers (each pair of legs = 1)
  - 10 Tempo Squats, 10 Mountain Climbers, 10 Diamond Merkins
  - 10 Mountain Climbers, 10 Diamond Merkins.
  - 10 Diamond Merkins

Go over Everest and Mosey to AO

MARY:

Flutter kicks
Boat/canoe
Ring of Fire Merkins (had to stop after 4 reps because we were out of time)

COUNT-OFF & NAME-O-RAMA
11 Men, including one FNG, Shane (forgot his last name, sorry!) who we named Shakespeare.

CIRCLE OF TRUST/BOM:

Leadership Shamrock . I read an article in the Harvard Business Review recently about Leadership. Creating Trust is a critical component of being a leader. The level of trust is the #1 factor for how people rate the effectiveness of a leader. How can you follow or take direction from someone you can’t trust? A huge study was performed that looked at data from 360 assessments of 87,000 leaders. The objective was to identify “clusters” of traits that are most often the foundation of trust. The researchers performed correlations and factor analysis statistical tests on the data to “group” the characteristics that most strongly influence the level of trust in a leader. There were three primary factors (kind of a “Leadership Shamrock” that can be used to reinforce trust principles similar to how St. Patrick used the shamrock to describe the Holy Trinity) that were commonly grouped as most important for engendering trust among others.

POSITIVE RELATIONSHIPS

Stays in touch on the issues and concerns of others.
Balances results with concern for others.
Generates cooperation between others.
Resolves conflict with others.
Gives honest feedback in a helpful way.

GOOD JUDGMENT/EXPERTISE (how well informed and knowledgeable you are)

They use good judgement when making decisions.
Others trust their ideas and opinions.
Others seek after their opinions.
Their knowledge and expertise make an important contribution to achieving results.
Can anticipate and respond quickly to problems.

CONSISTENCY (do they walk their talk and do what they say they will do)

Are a role model and set a good example.
Honor commitments and keep promises.
Follow through on commitments.
Are willing to go above and beyond what needs to be done.

Additional take-home messages of the study:

You don’t have to be outstanding at all these to be an effective leader, just strong/above average. Being below average in any can destroy trust.
RELATIONSHIPS the most important of the three. Perhaps people understand that leaders can’t know EVERYTHING, and that some inconsistency is to be expected. But once Positive Relationships are damaged, every other aspect of trust suffers.
Think about which of these three you are weakest at, and then work to improve that area.

MOLESKIN:
Prayers for Pusher’s mother, who is very ill.

ANNOUNCEMENTS:
F3 Convergence is the last Saturday of the month. Sign up on the Calendar!

Nippy Evening at the Asylum

March 6, 2019 Sparkler

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

March 4, 2019 Trolley

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.