F3 Knoxville

Tag: Steam

God’s Garden

AO: asylum-pm
Q: Lilydipper
PAX: Pusher, Swimmies (Nathan Chesney), Steam, Mr Jinxy, Brick, Pele (Jon Lindberg), Curveball, Doubtfire (Nick Bond)
FNGs: None
COUNT: 9
WARMUP: 20 Side Straddle Hops, Curly Stomps, 8 Twistees, 8 Tennessee Rocking Chairs, 10 Windmills, 10 Little Baby Arm Circles Forward and 10 Backward

THE THANG: Mosey south on roadway past the Administration Building to where the road curves east. We will stop to do 20 Hello Dollies

Mosey to stop sign and then head south to the the circle where the Admin Bldg Road converges with the main park road. On the curb by the garden in the circle we will do 15 Decline Merkins with feet on curb and 20 Calf Raises with heels on the curb.

Mosey west to the parking lot on the west side of the large pavilion that is west of the baseball fields. Then mosey to the grassy area just west of the pavilion. We will stop to do 20 American Hammers.

Mosey south of the pavilion to the area near the dock by the waters. We will have three points of contact. We will loop (running) clockwise around the points of contact to do the listed exercises listed. Do the first exercise listed on the first loop, second exercise on second loop, and third exercise on third loop. Here are the exercises:
– Point of contact 1, 30 yards west on trail from rock pile: 25 Flutter Kicks (4 ct), 25 Freddie Mercuries (4 ct) and 25 Baby Crunches (4 ct).
– Point of contact 2, at rock pile: With rocks, 25 Overhead pressed, 25 Curls, and 25 Rows
– Point of contact 3, picnic tables by water: 25 Step ups, 25 Bench Dips, 25 Incline Merkins

Mosey on trail just south of ballfields and go past all ballfields to grassy area near small pavilion. We will stop to do 20 Box Cutters.

Mosey across the main park roadway to grassy area. We will stop to do 15 Tempo Merkins.

Do Pickett’s Charge Run (this will be south of the usual Pickett’s Charge area) to small parking lot south of the Coliseum and then run upstairs and go north to the Coliseum.

Run to the right side of the loop and go to the steps of the Admin Bldg. All men will do calve raises until the six arrives.

Mosey to the roadway in front of the AO. We will sprint to the large tree north of the AO and sprint back to the AO. Rinse and repeat.

ANNOUNCEMENTS: Haw Ridge on Friday, March 28.

COT:

Prayers

Prayers for Brick as he financially and mentally copes with divorce. Prayers for Pusher that he will be able to use wise words as he helps his older sister, Carmen, deal with some difficult situations. Prayers for our brother Lizzy as he cope with deaths and illness of family members, for Sparkler that he has a great time on his cruise with family before his surgery for prostate cancer, and for Curveball regarding his biopsy for prostate cancer.

Message

God’s Garden

Have you ever been to a large city garden? Some of the favorite city gardens I have been to are the Portland Japenese Garden and Dallas Arboretum and Botanical Garden. These are human created gardens and the beauty, order, intricacy and attention to detail are spectacular. Heck, go to Dollywood and find the beautiful attention to detail in the gardens there.

Think about God as gardener vs the human as gardener. God’s garden seems much more haphazard. You don’t have the neatly carved details of the bushes or the artistic designs of the way flowers are displayed. Still, the beauty of nature here on our planet is spectacular to survey. And, although I have loved those manmade gardens, I love God’s garden more.

Furthermore, if we more carefully observes God’s garden, we find that it is not as random or haphazard as we think. Each flower, each insect, the soil, the rock, the flow of the rivers, the way that the sun and rains give life to it all, every atom and electron within the living creatures in this world, the way the planets rotate and spin around the sun, all point to a creator that is a designer so great that He is beyond full comprehension. As the song by Chris Tomlin proclaims:

Who has told every lightning bolt where it should go
Or seen heavenly storehouses laden with snow
Who imagined the sun and gives source to its light
Yet conceals it to bring us the coolness of night
None can fathom
Indescribable, uncontainable,
You placed the stars in the sky and You know them by name
You are amazing God

Nature is a gift from God. Let’s take it in, be grateful, give praise and enjoy.

Spring Has Sprung…Let’s Do Work

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Pele (Jon Lindberg), Waffle House (Brady Greene), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Steam, Veggie (Rylen Huddy), Doubtfire (Nick Bond), Lilydipper, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 10
WARMUP:
SSH – 100
Imperial Walker – 10
Little of this this, little of that
Tempo Merkin – 10

THE THANG:
Scamper up Baby Cardiac and over to ‘all my benches’ at the top of Cardiac.
– One cycle of the Crawdad Comebacks with 20 LBCs at the switchbacks
– Mosy over to the Pier – stopped for 50 squats (25 on 4 ct)
– At pier, added ten years to our lives with “Junk Science” – 40 merkins – and watched the BSIA in all its glory,
– Mosy’d to “District 13” (furthermost corner of the AO by River and stink plant) and did 50 more squats.
– Began the Bataan Death March up and over the Brose Bowl, past the Yoga Studio, up Pickets Charge and down Everest and then back up Everest to the Coliseum.
– Cold Yoga at the Coliseum! AND Mary.
– 100 Hello Dollies, 40 Flutters, and yoga core.
– Mosy back to AO for some 15 yard dashes.
– Closed out with some ATMs.

MARY:
Mary on the go.

ANNOUNCEMENTS:
Lots of prayer requests. People are hurting. People are sick. Reach out to your brothers.

COT:
Johann Sebastian Bach is said to have walked about 250 miles (400 km) from Arnstadt to Lübeck in 1705 to meet and learn from the famous organist and composer Dieterich Buxtehude.

How often are we willing to put in the work spiritually, professionally, or personally? Bach was a prodigy and was willing to do it. Part of today’s workout was to come out and sweat. The guys that completed the real Bataan Death March were surviving…so today wasn’t about time or racing but about finishing…and a lot of guys did.

Great work today men!

[genesis-ruck] Elevation

AO: genesis-ruck
Q: Brick
PAX: Steam, Swiss Roll, Single (Ryan Chambers), Swiss Roll
FNGs: 1 Swiss Roll
COUNT: 4
WARMUP:

SSH x20
Cherry Pickers
LBACs
Tempo Merkins

THE THANG:

-Trade route 4 – at top and bottom – 5
10 Overhead press
10 Burpee overhead throw
10 BBS w sand bag
10 60 second plank

-Moto Hill 4 – at top and bottom – 5
20 mountain climbers 2C
20 American Hammers 2C
20 Ruck Leg Raises
30 second single arm overhead carry

-Parking lot Hill 4
20 rows
20 pull throughs
20 upright rows
20 up and overs

MARY:

Stretch

ANNOUNCEMENTS:
Hardship Hill

COT:

If you want to make healthy choices—to be well and whole again—you have to become meek. Now meek doesn’t mean you are weak, even though the two words sound similar.

The truth is, meekness and weakness are at opposite ends of the spectrum. Meekness is nowhere near weakness. In fact, the Greek word for meekness literally means “strength under control.”

It’s used to describe a wild stallion that has been tamed. That stallion still has all the strength it had when it was wild, but now its strength is under control. It is strength harnessed for its master’s use.

God doesn’t want you to be weak, but he does want you to be meek. The Bible teaches that meekness is one of the keys to stress reduction in your life.

Matthew 5:5 says, “Blessed are the meek, for they will inherit the earth” (NIV).

The Bible lists many benefits of meekness: The meek will be satisfied (Psalm 22:26); God will guide them (Psalm 25:9); they will become wise (Proverbs 11:2); they will be filled with fresh joy (Isaiah 29:19).

Here’s a simple definition of the word “meek”: Let go and let God. That is the essence of meekness. It’s surrendering, submitting, and agreeing to what God wants to do in your life. It’s letting God be God in your life.

Let go and let God. I don’t know a phrase that will do more for your health—physically or emotionally—than this phrase. If you begin to practice it in your life, it will relieve stress, eliminate worry, defuse anger, and end your hurt and resentment.

And as you submit to God, you’ll actually become stronger.

If you find yourself struggling today, start to develop meekness in your life. Let go, and let God.

[lostpearls-otb] Clinton Stroll

AO: lostpearls-otb
Q: Bail Bonds
PAX: Steam, flyball, 30 second warning, Biohazard (Jay Shepherd), Alec fritts, Bail Bonds, Squatch (Josh Foster)
FNGs: 1 Squatch (Josh Foster)
COUNT: 7
WARMUP:
Tempo Squats, Tempo Merkins, Calf Raises

THE THANG:
Stroll around downtown Clinton while passing around a 60# sandbag, find some hills for burnees, and a gazebo with benches for Incline Merkins and Split Squats.

MARY:
None

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 17:17
A friend loves at all times, And a brother is born for adversity.

We have been given attributes and gifts from God, which can be used to help our friends and brothers in their time of need. Likewise, they have unique ways to help us. The thing we all need to do is swallow our pride, be vulnerable, and ask for help. If not, we never change. This is one of the many great things about F3. If you are seeing this, you have men in your corner.

[genesis-ruck] A Ruck Circuit?

AO: genesis-ruck
Q: Mermaid
PAX: Steam, Mermaid
FNGs: None
COUNT: 2
WARMUP:
The warmup was carrying our ruck, and 2 sandbags, (40 & 60lbs) to the pavilion.
THE THANG:
We set a timer for 36 minutes. There were six exercises set at 50 seconds each with a 10 second transition in between each exercise. There were 6 rounds. This is nice because can control the intensity, and go at your own pace. You have a timer, so no counting is needed, and you can have some great fellowship while you get your butt kicked.
MARY:
After the beatdown, we had time to ruck up and around the trade route and moto hill, and we finished with some calf stretches on the curb as time expired.
ANNOUNCEMENTS:

COT:
The F’s in order. Fitness, Fellowship, and Faith. The Q Source lists them in that order, and even though you would think Faith should be first, the Q Source argues that you have to learn to deny yourself and train yourself so that you can be more receptive to the 2nd and 3rd F. My prayer/struggle right now is to do better at denying my lack of self control in the area of food. My inability to control that has a direct impact on my relationship with God. If I can’t deny myself, then I am selfish, and less effective in leadership, and that becomes an impediment to following God. It all starts with us, and if we are in the way by not exhibiting self control, then we are less effective followers of Christ, and less effective leaders.

www.biblegateway.com/verse/en/Matthew%2016%3A24
Then Jesus said to his disciples, “If anyone wants to follow after me, let him deny himself, take up his cross, and follow me.