F3 Knoxville

Tag: Tenderfoot

Run baby run

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AO: asylum-pm
Q: Switchhitter (Tony)
PAX: Tenderfoot, Rooney (Carl Whipple), Kung Blue, Lilydipper, Curveball, Drum Major, Serpentine (Jason Pierce), Doubtfire (Nick Bond), Switchhitter (Tony), Crash Dummy, Brick, Pele (Jon Lindberg), Jinxy, Title IX
FNGs: None
COUNT: 14
WARMUP:
Side straddle hops, 25
The windmill, 25
Imperial walkers, 25
Hurdler’s stretch, 2 minutes
Groin stretch, 25
THE THANG:
Mosey .25 miles
Run .4 miles, 25 merkins
Run .5 miles, 25 squats
Run .5 miles, 15 burpees
Run .5 miles, 2 minutes hurdler’s stretch
Run .6 miles
MARY:
Flutter kicks, 25
Plank, 2 minutes
Groin stretch, 2 minutes
ANNOUNCEMENTS:
None
COT:
I learned from my grandfather what it means to be a man. 1. Provide. 2. Don’t punch down. 3. Don’t be afraid to admit you’re weak. 4. Change if you need to.
PRAYER:
One of the fs is faith: let’s have faith in each other…and let’s earn the faith others have in us.

Listen for the Whisper

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Pele (Jon Lindberg), Mr Jinxy, Rooney(Carl Whipple), Drum Major, Abacus, Crash Dummy, Pusher, Lilydipper, Tenderfoot, Curveball, Brick, Lizzy
FNGs: None
COUNT: 12
WARMUP: 20 SSH (4 ct IC), 10 Cherry Pickers (4 ct IC), 10 Pterodactyles (complete with mating calls) forward/backward (4 ct IC), 10 Plank Jacks (4 ct IC)

THE THANG:
Met at the New Pavilion, aka Food Court, and started off doing a Dora exercise but quickly switched to a workout under cover when the death thunder started. Moved under the Pavilion, played some music, tried not to bother other rain-shelterers, and did the following circuit workout:
STATION
1:
ROUND 1: CMU ROWS / CMU CHEST PRESS
ROUND 2: TRICEP PRESSES / CMU OVERHEAD PRESSES
ROUND 3: AROUND THE WORLDS / CMU CURLS
STATION 2:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: AMERICAN HAMMERS / FLUTTER KICKS
ROUND 2: V-UPS / GAS PUMPS
ROUND 3: LBCs / BOX CUTTERS
STATION 3:
ROUND 1: STEP UPS / SQUATS
ROUND 2: ISOMETRIC SQUAT LEFT / ISOMETRIC SQUAT RIGHT
ROUND 3: BUTT TOUCHES / LUNGES
STATION 4:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: SIDE STRADDLE HOPS / PLANK JACKS
ROUND 2: HIGH KNEES IN PLACE / IMPERIAL SQUAT WALKERS
ROUND 3: BUTT KICKERS IN PLACE / WALL SIT
STATION 5:
ROUND 1: PERIMETER BEAR CRAWL / PERIMETER LUNGE
ROUND 2: PERIMETER EL CAPITAN / PERIMETER INCH WORM MERKINS
ROUND 3: PERIMETER SIDE CRAWL LEFT / PERIMETER SIDE CRAWL LEFT
STATION 6:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: MERKINS / CAROLINA DRY DOCKS
ROUND 2: HAND RELEASE MERKINS / SHOULDER TAPS
ROUND 3: OFF SET MERKINS LEFT / OFF SET MERKINS RIGHT
MARY: Nope. Ran out of time.

ANNOUNCEMENTS: Hardship Hill this Saturday!

COT: Quote from RALPH FIENNES as the Cardinal LAWRENCE in the movie CONCLAVE (Part Two from Daybreak’s COT Word):
“Over the course of many years in the service of the church, there’s one sin that I come to fear above all others. Certainty. Certainty is the great enemy of unity. Certainty is the deadly enemy of tolerance. Even Christ was not certain at the end, in his agony, on the ninth hour on the cross, crying out MY FATHER, MY FATHER, WHY HAVE YOU FORSAKEN ME? Our faith is a living thing precisely because it walks hand in hand with doubt. If there was only certainty, and no doubt, there would be no mystery and therefore no need for faith. Let us pray that God grants us a Pope who doubts.”

Indeed, the newly elected Pope, Pope Leo XIV is a man who has felt abandoned by God, who has had doubts. Recently he said the following: I speak to you, especially to those who no longer believe, no longer hope, no longer pray, because they think God has left.
To those who are fed up with scandals, with misused power, with the silence of a Church that sometimes seems more like a palace than a home.
I, too, was angry with God. I, too, saw good people die, children suffer, grandparents cry without medicine.
And yes… there were days when I prayed and only felt an echo. But then I discovered something: God doesn’t shout. God whispers.
And sometimes He whispers from the mud and from the pain. Faith is a walk with stones, puddles, and unexpected hugs.

I remember Lilydipper saying in one of his Words years ago, “Nothing ticks me off quite like someone who acts like they have all the answers with Faith.” Even the Pope has felt the silence at times, and that he doesn’t present faith as a perfect journey. My own faith was challenged when I lost my mom and dad relatively young, two years apart. Where was God then? But then I saw…. Neighbors bringing over dinner, tributes from former students and colleagues, funerals that brought long lost companions together, friends that drove hundreds of miles to say goodbye and to give me an unexpected hug. God was there in those moments, He was whispering to me from the mud and from the pain. He was always there. And He will always be there for you. Just look. Just listen. For the whisper.

Keep Striving

AO: asylum-pm
Q: Lilydipper
PAX: Pele (Jon Lindberg), Curveball, Windex, Crash Dummy, Tenderfoot, Mr Jinxy, Pusher, Sparkler, Brick
FNGs: None
COUNT: 10
WARMUP: 20 Side Straddle Hops, 10 Squat Jumps, 10 Mountain Climbers, 10 Windmills, 10 Twistees, 10 Rockettes, 7 Pterodactyls Forward and 7 Backward

THE THANG: Mosey to the stop sign at the Northeastern Corner of the Admin Bldg. We will go up the road that semi-circles the Admin Bldg and stop at nine different cones to do the exercises listed and then go to the next cone as listed. Here are the exercises at the nine cones:
Cone 1: 10 Shoulder Taps, both shoulders = 1. Sprint to next cone.
–
Cone 2: 20 Hello Dollies. Bear Crawl to next cone.
–
Cone 3: 20 Imperial Walkers where both legs = 1. Bernie to next cone.
–
Cone 4: Go down stairs by bat cave. Run to summit on left and go up summit. Then go to roadway where you will see next cone.
–
Cone 5: 40 Baby Crunches. Slow Mosey to Cone 6
–
Cone 6: 20 Bobby Hurleys. Bernie to Cone 7.
–
Cone 7: 20 Flutter Kicks, both legs = 1. Hop to Cone 8.
–
Cone 8: 20 Merkins. Sprint to Cone 9.
–
Cone 9: 20 Mountain Climbers both legs =1, 20 Freddie Mercuries both legs = 1, 20 Big Boy Sit-ups, 20 Box Cutters, 20 Diamond Merkins, 20 Backwards Lunges, 20 Plank Jacks, 20 Iron Mikes both legs = 1.
–
Mosey to Coliseum. We will stop to do 20 Squats. The Coliseum is 6 oclock. We will run counterclockwise around circle. At 3 o’clock we will do 10 Carolina Dry Docks. At 12 o’ clock we will do 10 box jumps on stairs of the Admin Bldg. At 9 o’clock we will do 10 Wide Merkins. At 6 o’clock do 20 Bench Dips at steps. Rinse and repeat.
Next, guys will number off into two teams. Team one will mosey to Stop Sign on the Northeast Corner of the Admin Bldg, then go up semi-circle road to AO, picking up cones on the way. Team two will mosey to Stop Sign on Southeast Corner of the Admin Bldg, then go up semi-circle road to AO, picking up cones on the way.

MARY: Stretches.

ANNOUNCEMENTS: Hardship Hill will be May 17. Volunteers are needed. Also, guys who participate can arrive early to help set up or stay late to help break down and clean up. Tomorrow morning at Shamrock, at the 5:30 am workout, Slappy will be passing the baton to Stitch as AO captain. Be there if you can.

COT:

Message

Keep Striving

As a psychologist and as a human being, I have experienced, had family members experience, and had patients experience deep depression. When depressed the idea of going through another day can seem absolutely overwhelming. When depressed, just getting out of bed to shower can be difficult. And, when we do get more active, when we do put in the effort, it may feel like we will never get rewarded. For us who are believers in God, we may wonder where He is and why He doesn’t respond. We may feel like giving up. Yet, we can’t give up. We must keep striving.

I love the song Your Labor is Not in Vain by Isaac Wardell, Paul Zach and Wendell Kimbrough. The song is about having faith and knowing God is with us although all our work and efforts may not currently seem to be paying off. Imagine God saying the following to you:

Your labor is not in vain
Though the ground underneath you
Is cursed and stained
Your planting and reaping are never the same
Your labor is not in vain

Your labor is not unknown
Though the rocks they cry out
And the sea it may groan
The place of your toil may not seem like a home
But your labor is not unknown

Chorus
For I am with you I am with you
I am with you I am with you
For I have called you
Called you by name
Your labor is not in vain

The vineyards you plant will bear fruit
The fields will sing out and rejoice with the truth
For all that is old will at last be made new
The vineyards you plant will bear fruit

The houses you labored to build
Will finally with laughter and joy be filled
The serpent that hurts and destroys will be killed
And all that is broken be healed

Remember, God is with you. He has called you by name. He is there when all seems broken. Keep striving. Your labor is not in vain.

Prayers: Prayers for Slappy and Stitch as Slappy passes leadership as the AO Captain of Shamrock to Stitch. Prayers for our brothers at Shamrock as well. Prayers of thanks for Sparkler’s continuing recovery from surgery related to prostate cancer. Prayers for Crash Dummy’s friend as her recovers from the removal of a tumor near his pituitary gland. Prayers of thanks that Windex’s daughter, Mattie, has recovered so well from her terrible car accident.

Rucker turns to runner

AO: asylum-pm
Q: Lizzy
PAX: Pele (Jon Lindberg), Pusher, Colonel, Mr Jinxy, Abacus, Doubtfire (Nick Bond), Rooney (Carl Whipple), Lilydipper, Tenderfoot, Glamper
FNGs: None
COUNT: 11
WARMUP:
No ssh

THE THANG:
Did lots of dumb things with hill sprints

MARY:

ANNOUNCEMENTS:

COT:

Positive Reinforcement

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: High Heels (Henry Ritchie), Brick, Mr Jinxy, Lilydipper, Glamper, Switchhitter (Tony), Crash Dummy, Tenderfoot, MD Hammer, Abacus, Pele (Jon Lindberg), Double Dribble, Boomer
FNGs: None
COUNT: 13
WARMUP:- 15 Split Jacks L, 15 Split Jacks R (4ct, IC)
– 15 Moroccan Nightclub (4 ct, IC)
– 15 Grady Corns (4 ct, IC)
– 15 Water Wheels (4 ct, IC)
-15 Steve Earles (4-ct IC)

THE THANG:Mosey to bottom of Everest
Run 1/3 up the hill, do 5x the following exercises:
Prisoner Cell Merkin Burpees (PCMBs)
Imperial Walkers (2-ct)
Catalina Wine Mixers
Run 2/3 up the hill, do 10x the same exercises
Run up to the road and do 15x the same exercises.

MOSEY on mulch trail to round-about. 5/10/15s
PARTNER 1 RUNS to metal box past intersection does 5x two exercises, runs back while PARTNER 2 does a slow mosey back and forth in the “bull pen”. Switch. Rinse and repeat two more times, increasing the reps to 10x and 15x. (If in doubt, exercise is a 2-count)
– Round 1 Exercises: PLANK JACKS AND PETER PARKERS *
– Round 2 Exercises: SQUATS AND IRON MIKES*
– Round 3 Exercises: FLUTTER KICKS* AND BOX CUTTERS
(Did Round 1 and 3, then 5x/10x Round 2; PAX finishing early did Prisoner Get Ups until 6 arrived)
MOSEY to AO

MARY: No time for her today.

ANNOUNCEMENTS: Haw Ridge and Hardship Hill. Be There!

COT: We talked about how we all make mistakes… even Albert Einstein!– but negative reinforcement can be a bit toxic, especially if the bulk of someone’s effort is excellent. Don’t let negative comments be the only feedback you give to people. Positive reinforcement can be much more motivating.
POINT #1 of the BOM: don’t keep the fear of making a mistake keep you from trying something, but…
POINT #2 of the BOM: don’t let negative feedback be the only feedback you give someone. Don’t take for granted all the good things they’ve done, whether it’s your spouse, co-worker, etc. Praise them for that. Don’t just correct them when they make mistakes.