F3 Knoxville

Patience of Unanswered Prayer

THE SCENE: Sunny, temp about 90 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jacks, Plank Stretches, 10 Rockettes, 10 Windmills, Little of This and That
THA-THANG:
Mosey to Stop Sign at Southeastern Corner of Admin Bldg.  We will do 20 American Hammers.

Mosey to grassy area that is south of Area 51.  There will be four cones set up in a square pattern.  We will be going in a counter-clockwise route around the square four times, stopping to do an exercise at each cone.  By the end we will have done four exercises at each cone.  Following are the exercises at each cone and the method by which to get to the next cone:

  • Cone 1:  1. 20 Side Straddle Hops (4 ct)  2. 15 Mountain Climbers (4 ct)  3. 20 Star Jumps  4.  20 Iron Mikes (both legs = 1)  (After exercise, Sprint to Cone 2)
  • Cone 2:  1. 20 Merkins  2. 15 Shoulder Taps  3. 10 Hand Release Merkins  4. 20 Carolina Dry Docks  (After exercise, Skip to Cone 3)
  • Cone 3.  1. 20 Big Boy Sit-ups.  2. 20 Hello Dollies (4 ct).  3.  20 Flutter Kicks (4 ct.)  4. 20 Bicycle Kicks (4 ct)  (After exercise, Bernie Sanders to Cone 4)
  • Cone 4.  1. 10 Burpees  2. 15 Imperial Walkers (both legs = 1)  3. 20 Bobby Hurleys  4. 20 Squat Jumps  (High Knees to Cone 1).

Mosey to Northshore Entrance to Park.  We will go south then east on the perimeter trail, doing Nickel Dime Quarters with the following exercises:

  • Squats
  • Dead Bugs
  • Diamond Merkins
  • Dive Bombers

We will be near the Southern Ball Fields when we have done the above.  Mosey to the parking lot at the Southern Ball Fields.  We will do 8 count Bear Crawls then 8 Count Lunges, repeating this pattern from one end of the parking lot to the other.  

Mosey to Outdoor Chapel.  Take 15 second breather.  Then mosey up hill all the way to the new built area near the Admin Bldg.  Take 30 second breather.  Mosey to AO.

MARY:
25 Hello Dollies
COUNT-OFF & NAME-O-RAMA
22 men with two FNGs whom we named Whistler (Brett Marshman) and Leo Turcas (Nadia).  Nadia was a Flying EH victim!
CIRCLE OF TRUST/BOM:

Asking with Patience

Matthew 7: 7-8

“Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and the one who seeks finds, and to the one who knocks it will be opened.

Romans 8:25

But if we hope for what we do not see, we wait for it with patience.

2 Peter 3:8

But do not overlook this one fact, beloved, that with the Lord one day is as a thousand years, and a thousand years as one day.

At last week’s internet streamed worship service at my church, a line struck me from one of the songs we sang.  The song is “Spirit of God, Descend Upon My Heart” by Croly and Digerness.  The line that struck me is “Teach me the patience of unanswered prayer.”  That is certainly a line I need to hear during the time of this coronavirus and national unrest after the death of George Floyd.  I read the bible verse that says, “everyone who asks receives.”  I know that people all over Earth are asking that this coronavirus would end.  I ask, “God, when will you answer our prayer?”  Yet, I need to also ask, “God, teach me the patience of unanswered prayer.”

When I was a boy, my best friend, Neil, who lived next door, was the first family on our block to get a Color TV set.  Seven years later, most people had Color TV sets but I was still praying for our first one.  My mother was a single parent and a teacher – and, just like today, teachers don’t make enough money for all the work they do.  I remember getting excited when we went to a big store that had a television promo.  As part of the promo, people could bring in advertisements they received in the mail.  If your code number on the advertisement was one of the winning code numbers, you could get a free TV set.  My mother, of course, told me the odds were minuscule for us to have a winning number.  We went to the store and there were all these magnificent color television sets, sitting there for a kid like me to gawk at.  Needless to say we didn’t win a set.  “But, mom, can’t we even buy one of the smaller sets?”  I know my mother felt bad for me but with her lack of funds she was also teaching my about life – about limiting oneself to a budget; about not coveting; about appreciating what we have; about patience.

About six or seven months later I came home to find a portable television set sitting on a cabinet in our living room.  It was on, it was playing a television show, and the show was in living color!!!  My mother had saved for quite some time to get that portable but color TV set.  I was so happy!  It may have been small but it was a COLOR SET!

God, teach me the patience of unanswered prayer.  I think of people who have endured wars that last for many years.  Teach me to be grateful for what I do have.  I think of people who endured plagues like the Black Plague where cities of people were wiped out by the disease or indian tribes in America who were practically wiped out by diseases that Europeans brought from another continent.  God, teach me to have trust that you are there for me, for us, no matter what difficulties and even tragedies beset us.  For in You we have something that hardship, suffering, even death cannot take away.  As the famous poet, John Donne, said, in you Death Shall Die.

MOLESKIN:

Prayers for our nation at this time of unrest, prayers for Iceman’s father who will need surgery for his heart again, prayers for Thunderstruck’s mother and grandfather, prayers for Lillydipper’s wife.

ANNOUNCEMENTS:
F3 Launch at Morristown this weekend.

Grateful

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators starting with seven, 10 Cherry Pickers, 10 Rockettes, 10 Windmills, 5 Baby Arm Circles Forward and Backward, 5 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to the South Ball Fields Parking Lot.  We will be running from one end of the parking lot to the other.  There will be four cones set up along the run.  At each cone, stop to do ten of the first exercise listed.  Keep going in order from each end of the parking lot.  Here are the exercises:

Running south to north:

  1. Squat Jumps
  2. Merkins
  3. Big Boy Sit-ups
  4. Hello Dollies (4 ct.)

Running north to south:

  1. Flutter Kicks (4 ct)
  2. Plank Jacks
  3. Carolina Dry Docks
  4. Shoulder Taps (each shoulder)

Once done with all exercises, jog around the parking lot.

Next, starting from Cone 1 we will do a five parking lane bear crawl to 5 lane lunge all the way to Cone 4.

Next, we will mosey to soccer field.  We will do suicides on field going to first, second, and third cone and back.  Each time coming back men will do 20 Baby Crunches.  We will do a different type of run on each suicide.  They will be as follows:

  • Bernie Sanders.
  • Grapevine Left
  • Grapevine Right
  • Skip
  • High knees

Mosey to perimeter trail at the end of the parking lot.  We will head east and north on the trail doing Nickel Dime Quarters.  Here are the exercises for each stop.

  • Bobby Hurleys
  • Diamond Merkins
  • Bicycle Kicks
  • Iron Mikes (each leg = 1)
  • Dive Bombers
  • Box Cutters
  • Imperial Walkers
  • Squats

We will turn west at the Serpentine Sidewalk and continue to the Island Parking Lot.  At the parking lot we will have the Relay Race Around the Island.  Men divide up into teams with each team stationing men at an island.  The race starts with the first man running to second man, second to third, etc. until last man meets first man again (no touching, keep social distance).  The first man starts again.  The race isn’t over until the last man gets back to where he started.

Mosey to base of Mini Cardiac.  Do 20 Buzz Saws.  Next we will Bernie Sanders up Mini Cardiac to Park Sign, then sprint the rest of the way to the AO.

MARY:
Boat Canoe and ATMS
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:

From John 15: 12-15.
12 My command is this: Love each other as I have loved you. 
13 Greater love has no one than this: to lay down one’s life for one’s friends. 
During this coronavirus epidemic I had to lay out from F3 as did you.  When F3 started meeting again, it hurt me not to be able to join with you brothers.  I was concerned about working out with you because, as you know, my wife, Jan, was diagnosed with breast cancer at about the same time the coronavirus epidemic was beginning to spread in the United States.  We hear that we can carry the coronavirus without even knowing it. I didn’t want to catch the virus by getting close to others, then unknowingly spread it to my wife.
I realized during the months away from you guys how much strength I get from just meeting with you.  I did work out alone and with my son, Bennett (aka Puddle in F3).  So, I kept in ok shape.  What I missed was the strength of the fellowship, of the encouragement we get from one another as men, of the message shared at the end of each workout, of the commitment to lock shields through the struggle, of the way we push each other forward not only in workouts but as HIMs, of the way we pray for each other, reach out to each other, hold each other in our hearts.  Man, I missed you guys.
On Thursday, May 21, Jan and I had a serious talk with her oncologist.  Jan has an aggressive breast cancer.  The chemotherapy weakens her immune system.  She can’t fight off Covid-19 the way you and I might be able to.  She was understandably scared about having me go to F3 workouts.  She doesn’t want to die and the odds would be significantly higher of that happening to her than to most if she did get Covid-19.  But, God bless her, she also saw how much as was missing F3.  On the way to chemotherapy, she said that we should talk to the oncologist about the safety of my working out with you guys.  The oncologist told me that she felt pretty good about the low risks of outdoor workouts, particularly if a social distance is kept from others.  She gave me the green light to come to F3 and so did Jan.  Sweat release!!  I can’t tell you how that felt to me.  I couldn’t believe it. With the news about the coronavirus sticking around all year long, I was wondering if I would ever to get to see you again.  And now, if I keep a distance from you, forgive me, it isn’t that I don’t want to be near you.  Heck, I want to give each of you a big ol bear hug.
Anyway, what I am saying is thank you.  Thank you for praying for me and for Jan.  Thank you for the encouraging words you have sent me. Thank you for praying for Jan and me.  And, thank you for being a greater source of strength than I even realized.

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

Tune That Name

THE SCENE: Spring
F3 WELCOME & DISCLAIMER Are we allowed to call it F3 again?
WARM-O-RAMA:

SSH, Cherry Pickers, Rockets. I read somewhere that if you can do 40 Merkins, your chances of dying in the next 5 years are really low. So statistically, whoever didn’t skip reps is doing OK.

10 Burpees OYO in honor of Crawdad and Jumbo’s standard on-time arrival.

THA-THANG:
Moseytown USA.

Every 5th light pole we pyramided up to 5 burps, 10 merks, 15 squats, 20 LBCs. Then back down.

Up towards the Asylum, where various spectators had come with tickets to the gun show. We Bearcrawl 360d our way over to the center of the Colosseum, and it turns out all they really wanted was to see Mr Jinxy in action. Take a number, ladies.

We played Tune That Name, winner moseys while loser holds position. Gore, plank, arm circles, lunges for everyone, and we provided melodic entertainment for a couple at the cafe table. I think it’s safe to assume we saved their marriage.

Native American run down the dragon, and Q forgot how fast US State’s Attorneys run, so Choirboy got in some extra mileage after a late directional call from Q.

The Cloud is as closed as Amazon is to a Robertson Dickens thriller that mentions COVID, so we made use of the Pavilon for some Box Baby Box Rows, followed by a wall sit that severely tested our ability to endure Convoy’s deep concentration.

Over to the stairs in honor of Crablegs who is doing calf raises somewhere in the fine state of Florida today.

Then to the Meadow for some Jack Webb, just in case anybody had anything left.

PAX choice whether to sprint or Bernie up mini cardiac (finally paved! What the what?!?).

Q made the unwise decision to sprint and it almost cost him last night’s Dead End barbecue.
MARY:
Mary is a High Heels kind of a thing, and High Heels was fartsacking.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
This thing is dragging on and it’s time for me to recommit to loving my family well, not being a jerk, and being kind. But the way for me to do that is not to decide and just make it happen – that doesn’t really work, not for me anyway. I have to recognize my need for Christ (pretty easy to do if I take the time) and then out of gratitude for the life he’s given me, I more or less naturally find myself wanting to love people better.
MOLESKIN:
Great to have Beavis back in town! Praying for Choirgirl, Swimmies’ friend, and of course Mrs. Lilly.
ANNOUNCEMENTS:
Go download The Other Virus by Roberston Dickens! One of these days he’s going to sew up that legendary pectoral, and when he does, we’re all in for a really bad beatdown.

Perspective

THE SCENE: 83° Sunny and Breezy .
F3 WELCOME & DISCLAIMER
You are here on own volition. Please abide by the Covid 19 Phase One Guidelines

WARM-O-RAMA:
Rockets x 15, Imperial Walker x 20, High Knees 3 Burpees x 4, Tempo Merkins x 10, Tempo BBS x 10…Mosey to Coliseum

 

THA-THANG:
The Half Biscuit- 5 Burpees 10 Merkins 15 Squats run 1/2 lap REPEATexercises, 1 Lap REPEAT Ex, 2 Laps Repeat Ex, 1 Lap Repeat, 1/2 Lap Repeat

Mosey to field beside The Dragon- Ab Kraken with Flutters, Hello Dolly, Box Cutters, super Mans, BBS, LBCs, Dead Bug, V-UPS

Route 66 with Dive Bombers up The Dragon

Mosey Back to AO

MARY:
No Time for Mary
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:

For a small amount of perspective at this moment, imagine you were born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million. When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet. When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish. At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening. As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

Dave Proberts

MOLESKIN:
We have F3 to get thru the trials

Pray for Lily Dipper and Jan
ANNOUNCEMENTS:
Hike the Smokies this weekend

Just 5 More

THE SCENE:

Chilly and a slight bit windy (30s)

Title9 and Steam get back from the pre-ruck as guys are pulling in and getting ready.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m your Q in charge this morning
  • Let’s get a couple things out of the way before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your body and any injuries you may have – I don’t. If you need to modify anything we do this morning feel free to do it. But push yourself and the men around you!
  • FNGs?
  • The name of the game for the next 58 minutes or so is “5 more.” Look at one of your hands – how many fingers? Hopefully 5. When you’re beat down, tired, cold, asking yourself why am I out here in the freezing cold, tell your mind and your body “5 more.” Whether it’s 5 more breaths, 5 more steps, or 5 more seconds of suffering, it will pass and you will push through. AYE?


WARM-O-RAMA:

 

  • SSH: 10 x 4 IC
  • Rockette: 10 x 4 IC
  • Baby-Arm Circle: 5 x 4 (F) & 5 x 4 (B)
  • Mountain-Climbers: 10 x 4 IC
  • Cherry-Picker: 10 x 4 IC
  • Windmill: 10 x 4 IC

THA-THANG:

[ 10s ]

  • Battle buddy teams will run to the next light post
  • 1 BB will hold the feet of the other, as they execute 10 BB sit-ups
  • Run to the next light – same thing
  • The BB that is executing sit-ups will roster every light
  • Go to the street
  • Once at the street – execute flute kicks

(10 count)

[ 5s ]

  • Same type of deal – we’re going to go back down this path
  • Every light = 5 battle buddy merkins together

[ Flying EH from Hooker – Mahamoud (FNG) ]

    • Hooker picks up a runner named Mahamoud
    • Mahamoud knows who we are – he sees us every Saturday running around the park.
    • Joins PAX in finishing up “5s” exercise – PAX gives a warm welcome and Lillydipper sticks with our new FNG
  • Finish in that parking lot where we started – squats until 6 recovers

[ Parking Lot Obstacle Course ]

  • 3 points of contact: middle + 2 perimeter sides
    • PAX bear crawls to one side – executes 15 x 4 SSHs
    • PAX bear crawls back to middle – executes 10 x 4 SSHs
    • PAX bear crawls to opposite side – executes 15 x 4 SSHs
    • PAX bear crawls back to middle side – executes 10 x 4 SSHs

(15 count)

(Mosey to Cardiac)

[ Blackjack/21 ]

  • New Battle-Buddy
  • Push each other through this evolution
  • 3 points of contact on Cardiac
    • Top
    • Curve (middle)
    • Bottom lamp post
  • Top: 10 x 4 Mountain Climbers
  • Curve (Middle): 10 x 4 Merkins (Army)
  • Bottom: 10 x 4 SSHs
  • Run back Up to Top and hold the plank until 6 is up

[ All PAX does Blackjack/21 together – finishing at the bottom ]

[ Mahamoud is still with us! ]

(15 count from PAX)

(PAX moseys to covered pavilion facing lake below baseball fields)

[ 5 More ]

  • All-Together
    • 5 incline merkins on bench
    • 5 dips
    • 5 decline merkins on bench
  • Rinse & Repeat 3x
    • EXCEPT – 1 evolution = 10 reps each – Mahamoud answered the questions “How many fingers are on your hand” with 10 – so 10 it was.
  • PAX push through 1 more set of 5 together

(Mosey to big pavilion next to morning AO)

[5s]

  • All Together
  • 5 pullups under table
  • rotate to the right
  • 5 incline merkins
  • rotate to the right
  • 5 pullups under table
  • rotate to the right
  • 5 decline merkins

( Rinse & Repeat – Q asks PAX for just 5 more )

(PAX mosey to morning AO parking lot)

  • Q leads PAX in cool-down drills
    • karaoke, frankenstein stretches, side-shuffles, jog/merkins across the lot and back

(New Battle Buddy Teams)

  • Q releases each battle buddy team to sprint it out and finish up the hill to the Saturday AO parking lot

(30 seconds left)

  • 5 final SSHs

COUNT-OFF & NAME-O-RAMA

12 PAX – 1 FNG

CIRCLE OF TRUST/BOM:

[ What Are You Fighting For ]   [ 5 More ]

MOLESKIN:

[ What Are You Fighting For ]

(LOTR – The Two Towers)

Frodo : I can’t do this, Sam.

Sam : I know. It’s all wrong. By rights we shouldn’t even be here. But we are. It’s like in the great stories Mr. Frodo. The ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end. Because how could the end be happy. How could the world go back to the way it was when so much bad happened. But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come. And when the sun shines it will shine out the clearer. Those were the stories that stayed with you. That meant something. Even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something.

Frodo : What are we holding on to, Sam?

Sam : That there’s some good in this world, Mr. Frodo. And it’s worth fighting for

This pivotal question halfway through the story-line of Lord of the Rings must be asked and called out. What are we holding on to as High Impact Men? What are you holding on to?

When you’re in the suck (whatever that is for you), remind yourself of this crucial question. That YES, THERE IS evil in the world and it’s not always a good and fair place BUT YES, THERE IS some good left in this world and it absolutely is worth fighting for. It’s worth going toe to to with men at 0530, it’s worth being the leader of your family day in day out, it’s worth that conversation, it’s worth pushing your battle buddy and reminding them of this truth as well.

Biblically – I think this ties in extremely well with Sam’s truth that he speaks in the midst of a hellish and seemingly impossible mission.

“Though the fig tree should not blossom, nor fruit be on the vines, the produce of the olive fail and the fields yield no food, the flock be cut off from the fold and there be no herd in the stalls, yet I will rejoice in the Lord; I will take joy in the God of my salvation. God, the Lord, is my strength; he makes my feet like the deer’s; he makes me tread on my high places.”

‭‭Habakkuk‬ ‭3:17-19‬ ‭ESV‬‬

Note the similarities in this rhetoric. Not ideal situations BUT/YET – the reminder of hope appears.

[ 5 More ]

  • Take a look at your hand at some point in time this week and look at how many fingers you have. 5 (hopefully….)
  • I encourage all of us to push ourselves and the people around us this week with this simple challenge: Can I give 5 more?
    • 5 more breaths
    • 5 more steps
    • 5 more reps
    • 5 more minutes
    • 5 more_____________
  • Tell your mind that you’re going to push harder, go further, and give 5 more this week.