F3 Knoxville

Blowin’

THE SCENE: 47 degrees F, 97% humidity, beautiful skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Bulldogs, Imperial Squat Walkers
THA-THANG:
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

MARY:
Box cutters, flutter kicks, Chest presses
COUNT-OFF & NAME-O-RAMA
15 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

MOLESKIN:
Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU Modify

THE SCENE: Partly cloudy, 30 degrees (record low for April 22nd), 88% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops, Bulldog drill, Baby Arm Circles, Jog length of the grinder, Skip back.
THA-THANG:
5 Rounds (2 minutes work, 1 minute rest)

10 burpees over CMU followed by CMU shoulder press AMRAP to the two minute mark.

Waxjob Hill 7’s

Merkins at bottom, WWII Situps at top. Finish early – alternate 5 Merkins & 5 WWIIs until entire PAX completes the 7’s.

5 Rounds (2 minutes work, 1 minute rest)

10 bench jump ups or 15 step ups followed by CMU Russian Swing AMRAP to the two minute mark.

(Modification: The CMU tended to get very heavy so Bent Rows, Curls, Presses, and Lawn mowers were substituted on some of the 10 total rounds.)

MARY:
Box cutters, Big Boy Sit ups, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs plus one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
The nations supply chain has been severely disrupted due to Covid 19.  That hasn’t gone unnoticed by a patient individual like myself.  My whole working career was spent in manufacturing so I understand the fine balance that exists in getting inventory levels right and meeting delivery targets.  I admit that not all my finest traits have shown through when an item I have ordered takes weeks to receive rather than days I have come to expect.  Recently I was taking to Nadine about an item on order for my truck from the company she works for.  I placed the order in early March and initially was told that it might take 15 to 20 days to receive.  6 weeks after order date she tells me that it will take another 6 or more weeks to receive.  My response surprised Nadine.  I had a little bit of a chuckle, told her that I understood that the entire nation is trying to climb out of a disruptive supply situation, and my light hearted response with her told her that I was not upset about it.  She stopped me in mid sentence just to tell me how much she appreciated my attitude.  Too often she is on the wrong side of a phone conversation from an angry customer.  I told her that I was sorry she had to be exposed to that kind of abuse and we ended our phone time with goodwill coming from both sides.  Actually, she made my day as she felt I had made hers.  Kindness and love isn’t required but it sure makes life more bearable.

The exchange with Nadine reminded me of a verse from 1 Peter 4:8 “Above all, keep loving one another earnestly, since love covers a multitude of sins.”  Our loving God cared enough for us that He sent His Son, Jesus, and Jesus loved us enough to die for us to cover a whole lot of multitudes of sins.  The least we can do while on this earth is recognize this and pass it along in all types of way – even during short phone conversations.

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

Backup

THE SCENE: 47 degrees F.,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Baby Arm Circles, Cherry Pickers, Imperial Squat Walkers
THA-THANG:

Set 1 Exercises (Under Pavilion)

Step Ups x12/leg

Dry Docks x12

Squat Jumps x12

Merkins x12

SSH (4 count) x12

WWII Sit ups x12

Mountain Climbers x12

Run Across Grinder

Set 2 Exercises (All with CMU)

Russian Swings x12

On the Shelf x6/side

Bent Rows x12

Curls x12

Goblet Squats x12

Lawnmowers x12/arm

Overhead Press x12

Run down to the road.

Road Work

Merkins x12

BBS x9

Drydocks x6

Burpees x3

Run back to Pavilion and repeat until “Recover” is called

MARY:
21 Boxcutters, 20 Flutter kicks, 60 LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

Merry Clayton and Gimme Shelter

We started the workout to the song Gimme Shelter, the opening track from the Rolling Stones 1969 album, Let It Bleed.  When asked who sang the song most will generically say the Rolling Stones or specifically, Mick Jagger.  When I listen to the song, I hear Merry Clayton.  She is the background vocalist and the one who puts her heart and soul in the song.  Merry was born on Christmas Day, 1948, and was the daughter of a Baptist minister in the New Orleans area.  She began singing gospel music in church before she was tagged as a background singer for Ray Charles and others at the ripe age of 14.

In 1969 she was pregnant and living with her husband in Los Angeles.  The phone rang around midnight and an agent said this British rock group needed a background vocalist for a track to complete a soon to be released album.  They needed her to come to the recording studio right away.  At first she said no, she was tired and she wasn’t feeling too well.  Her husband said she needed to go; that it might be good for her singing career.  Merry shows up at the studio and talks to Keith Richards about the song, the significance of the words written by Jagger, and the way they wanted it sung.

She sang one take, got some feedback from Richards and Jagger, and then said she would give it one more try.  After the second take she offered a third and then said goodnight.  The rest is history for the Stones.

Merry is always the singer I hear in the song.  She was the one that gave it everything she had and she blows it away – as a backup singer.  The Rolling Stones almost always gets the credit for this hit from almost 50 years ago.

There are many times that our roll in life is like Merry’s that night.  We are not the one to make the decisions, we are not THE face in the crowd, we are not the leader, we may not get the recognition we deserve.  We are the backup, the support member of the team, the one given a specific task in the big picture, the one that will be an integral part of future success.  Regardless, our job is to push ourselves, attain the objective, and move on to the next.  Always remember that there is no limit to what can be attained if no one cares who gets the credit.

So where is Merry?  She went home after the Stones session and had a miscarriage late that morning.  She believes the stress she put herself in earlier was a factor and she could barely bring herself to sing the song for a few years afterwards.  She continued mostly in a backup singer roll and was highlighted in a 2012 documentary about others in similar rolls that made many of the legendary songs of the past.  Finally some well deserved recognition has come to her.  In 2014 a car accident left her without legs.  Her faith in God and the inner strength and determination derived from that faith is keeping her on her feet and her music alive.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
OTBs start January 4th at Sandy Springs Park and will be held each Monday, Wednesday, Friday at 5:30 am.  These will continue until launch of the new AO in Maryville.  Meet at the basketball court.

Silent Night

THE SCENE: 42 degree F, 67% humidity, very dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Baby arm circles, Cherry pickers, Imperial squat walkers

THA-THANG:
Grab your numbered CMU and mosey to Mt. Crumpit.

 

Mt. Crumpit Dora  (1 partners with 2, 3 with 4, 5 with 6, etc.)

(Partner #1 starts exercises while Partner #2 runs to back side of tree, does 3 Burpees, runs back down, and switches with partner to complete required number of exercises.)

100 Squat Trusts

200 Bent Rows

200 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

200 Derkins

200 Dips

200 Triceps Extensions

100 Russian Swings

 

Mosey back to AO

MARY:
Everyone did 10 Russian Swings before time was up.

COUNT-OFF & NAME-O-RAMA
14 HIMs and 1 2.0 (Lumberjack)
CIRCLE OF TRUST/BOM:
The Simon and Garfunkel album Parsley, Sage, Rosemary, and Thyme was released in October 1966.  Silent Night/7 O’Clock News is one of the tracks.  It starts with the duo singing Silent Night and soon into the song a broadcaster starts to present the top headlines of the day. There is mention of antiwar protests, civil rights marches, calling in the National Guard, mass murders by Richard Speck, suicide by comedian Lenny Bruce, and messages of political dispute.  In the midst of the beautiful singing of Silent Night, the listener realizes that there never seems to be one.

The reality of this broken world is that there never will be a night without strife and turmoil and greed and disagreement and pain and sorrow.  Only when Jesus comes again will all of this be wiped away.  The good news is that we are all able to cope with the worlds brokenness when we lay our troubles at the feet of our Savior.  We can only have a silent night when we rest in His arms.

The challenge for us is to take the time and do this.  Rest in His arms if only for a short time.  Do it with your family and loved ones.  Carve out that time this Christmas season and then try to make a habit of it.

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

11, 11, 11

THE SCENE: 36 degree F., 93% humidity, partly cloudy skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Inch Worm Stretch, Cherry Pickers, Baby Arm Circles
THA-THANG:
Indian Run on the way to Alcoa Elementary and stop at First Baptist Church to do 20 squats, 20 SSH, and 20 dry docks.

Continue to Alcoa Elementary and perform the first set of 11’s.  WWII sit-ups and flutter kicks at the basketball court.  Traverse the court with Bear Crawls

Second set of 11’s performed at the school soccer field.  Box jumps and burpees and Bernie across the field.

Third set of 11’s performed at Mt Suckmore.  Box cutters and merkins were the exercises between runs up and down Mt Suckmore.

Mosey back to the AO with a quick stop at First Baptist Church to do squats, SSH, and dry docks.

Perform 5 reps of each of the 6 exercises in the three sets of 11’s

MARY:
ABC’s and Little Baby Crunches to cash out.
COUNT-OFF & NAME-O-RAMA
10 HIMs including Fins who joined us after an 8 mile run.
CIRCLE OF TRUST/BOM:
Today we commemorated Armistice Day (Veterans Day in the USA).  The fighting during WWI ceased with this truce signed at the 11th hour of the 11th day of the 11th month of 1918.  This brought and end to the conflict that took the lives of 9 million soldiers and well over 5 million civilians.  We performed 3 sets of 11’s in remembrance.

The conflict started as a result of the assassination of Archduke Ferdinand of Austria-Hungary in 1915 by a Serbian patriot.  Various treaties that existed in Europe combined with forms of aggression of one nation toward another led to the involvement of major players like Russia, Germany, France, Belgium, England, and the United States.  The 14+ million dead and 22 million wounded were basically the result of people believing and following the positions taken by their leaders.  Certainly patriotism was a major driving force but leaders of nations and principalities brought it to their citizens.  The leaders believed that enemies of the State must be crushed but when it comes to ordinary citizens of the state it is summed up by the line in poem The Charge of the Light Brigade, “Ours is not to reason why; ours is to do and die.”

So most of us may not have influence or impact over the conflicts between nations but the Bible gives us clear direction on how we are to treat those that we fight with, those we count as enemies.  Here are two good passages:

“You have heard that it was said, ‘Eye for eye, and tooth for tooth.’ But I tell you, Do not resist an evil person. If someone strikes you on the right cheek, turn to him the other also. And if someone wants to sue you and take your tunic, let him have your cloak as well. If someone forces you to go one mile, go with him two miles. Give to the one who asks you, and do not turn away from the one who wants to borrow from you. You have heard that it was said, ‘Love your neighbor and hate your enemy.’ But I tell you: Love your enemies and pray for those who persecute you, that you may be sons of your Father in heaven.”  (NIV, Matthew 5:38-45)
“Never pay back evil for evil to anyone. Respect what is right in the sight of all men. If possible, so far as it depends on you, be at peace with all men. Never take your own revenge, beloved, but leave room for the wrath of God, for it is written, “Vengeance is Mine, I will repay,” says the Lord. “But if your enemy is hungry, feed him, and if he is thirsty, give him a drink; for in so doing you will heap burning coals upon his head.” Do not be overcome by evil, but overcome evil with good.”  (NAS, Romans 12:17-21)

As Christians, we are sent into our world with the expectations found in Holy Scripture.

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