F3 Knoxville

Author: Hammy

Grace

THE SCENE: Clear skies, 68 degrees F, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Indian run to the trail junction near the Springbrook Park fountain.

Partner Route 66 – Part 1

1 through 11 Merkins at ascending light poles.

HIM #1 runs to first light pole – 1 Merkin

HIM #2 begins 250 WWII Sit Ups

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 WWII Sit Ups

Partner Route 66 – Part 2

1 through 11 Squat Jumps at ascending light poles.

HIM #1 runs to first light pole – 1 Squat Jump

HIM #2 begins 250 Flutter Kicks (4 count)

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 Flutter Kicks

Indian run back to AO.

Push/Pull 11’s

1 Burpee

Bernie Across AO

10 Pull Ups

Skip Across AO

Increase 1 Burpee/Decrease 1 Pull Up each trip across AO

MARY:
Box Cutters, LBCs, Alphabet
COUNT-OFF & NAME-O-RAMA
Total of 14 with two FNGs.  Welcome Stout and Taco
CIRCLE OF TRUST/BOM:
Everyone received a little grace today.  No one had to complete the three WODs outlined in the THA-THANG.  The “punishment” was taken away, the full requirement of the workout was erased.  Just like Jesus taking away the punishment of our sins and God declaring us justified through faith by his grace.  By grace we are forgiven, by grace the burden is lifted.

We have been forgiven and we are to be examples to others by forgiving.  Not always easy to do because of our human faults but, none the less, an expectation.

An incredible example of forgiveness and faith recently was demonstrated by Miranda Talley Reagan.  She was the estranged wife of Jimmy Reagan and mother of 8 year old Clark.  Tragically Jimmy murdered Clark before killing himself on June 15th.

On June 16th Miranda wrote a Facebook post.  In it she demonstrated forgiveness and faith that few emulate.  In the post she writes, “Compassion is the remedy for anger.  This was mental illness.  It’s heartbreaking this will be his legacy and that he was so tormented in his mind.  We will never understand, but please don’t hate him.”  She goes on to talk about the things that we tend to concern ourselves while raising children but she writes, “In the end, the grace of Jesus is all that matters.”  She speaks of God’s sovereignty and how she believes He will make something beautiful come from this tragedy.  She ends with this, “I could drown in thoughts of everything we will miss or all of the tiny parts of life he will take with him.  But he’s not missing anything.  This world has nothing to offer him in comparison to what he has now.”

Grace and forgiveness is something we all need and, more importantly, something we all need to give.

MOLESKIN:
Prayers for KY’s wife Kelly to have a great job interview today, June 25th.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Psalm 27

THE SCENE: Clear to partly cloudy, 60 degrees F, 71% humidity – Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

AO Run, Bernie, and Karaoke

THA-THANG:

Starting at South end of Bomb Shelter AO

Merkins x12

WWII Sit Ups x12

SSH x12 (4 Count)

Dry Docks x12

Pull Ups (Modify – Inverted Pull Ups) x12

Box Jumps (Modify – Step Ups/leg) x12

Dips x12

Bernie to CMUs and with CMU perform the following:

Lawn Mower Pulls x12/arm

Bent Rows x12

Squats x12

Curls x12

Triceps Extensions x12

Upright Rows x12

Russian Swings x12

Bear Crawl line to line (about 25 yards)

Run past Troll Bridge (to trail intersection)

Burpees x3

Run to AO

Bear Crawl line to line (about 25 yards)

AMRAP …… until time to recover.

MARY:

Flutter Kicks, Box Cutters, and X’s and O’s

COUNT-OFF & NAME-O-RAMA
14 total, no FNGs

CIRCLE OF TRUST/BOM:

Proverb 27

17(a) As iron sharpens iron is one of the mantras of F3 but there is more wisdom from Solomon in Proverb 27.  Here are some of them:

1  Do not boast about tomorrow, for you do not know what a day may bring forth.  (Be humble, don’t be overconfident.  Be on guard.)

2  Let another man praise you, and not your own mouth; a stranger, and not your own lips.  (Be aware of and avoid self praise.  It means much more when it’s from an outside source.)

4  Wrath is cruel and anger a torrent, but who is able to stand before jealousy?  (Jealousy has a power and destructive capability that goes beyond wrath and anger.  The latter are usually from being provoked while jealousy is more secret and buried within our mental darkness.)

7  A satisfied soul loathes the honeycomb.  (When our life is satisfied from a material or physical aspect we find it easy to reject things that are usually pleasing to us.  Instead we need to fill our hearts and souls with God and His spiritual truths.)

18 Whoever keeps the fig tree will eat its fruit.  (The worker is worthy of the fruit of his labor and not just literally.)

20 Hell and Destruction are never full; so the eyes of man are never satisfied.  (Our longing for things we desire will never be satisfied.  The answer is to have the need channeled and satisfied in God and what He provides.)

15-16 A continual dripping on a very rainy day and a contentious woman are alike; whoever restrains her restrains the wind, and grasps oil with his right hand.  (Instead of trying to change a contentious woman, a wise and godly husband loves her as Jesus loves his church and leaves the changing up to God.)

But getting back to Verse 17, the entire verse reads, “ As iron sharpens iron, so a man sharpens the countenance of his friend.”  Just as the striking and friction of iron against iron can sharpen one another, so it is with each of us.  We should not shy away from giving and receiving critical and constructive criticism.  Don’t let a brother walk alone, sharpen him with godly communications.  Walk together in mutual concern for each other’s burdens, worries, and temptations.

Credit David Guzik, Enduring Word                                                                                                          September  6, 2017

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

Control

THE SCENE: Partly cloudy skies, 59 degrees F, 69% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10, cherry pickers x10, overhead hand claps x30, tempo merkins x10
THA-THANG:

Indian run to Mt Crumpit with 40 sandbag.

5’s on Mt. Crumpit

2-Hand release Merkins

Run Up

8-Bodybuilders (8 CNT)

Run Down

(Increase/decrease 2 each trip)

Big boy sit ups till 6up

Indian run to AO  with 40 sandbag.

AMRAP Circuit on 1/4 mile AO Loop

  1. Box Jumps x12 orStep Ups x12/leg (run across AO)
  2. Derkins x12 (Bernie back to pavilion)
  3. Squat Thrusts x12 (run across AO)
  4. Pull Ups x8 (Bernie back to pavilion)
  5. CMU Swings x12 (run across AO)
  6. Box Cutters x12 (run AO 1/4 mile loop)
  7. Burpees x8
  8. SSH x10 (4 CNT)
  9. WWII Sit Ups x12 (run back to pavilion)
  10. Curls x12 (Start back at 1.)

MARY:
Flutter kicks (4 count) x30, LBCs to cash out (x46).

COUNT-OFF & NAME-O-RAMA
13 HIMs with a couple of prodigal sons among the group.
CIRCLE OF TRUST/BOM:
Control.  Some things are within and some things are not within our control.  Coming up the hill for the last time this morning my SSHs were very sloppy, low energy style.  I realized midway through them that I was in control of the way I performed them and I better make a better showing for myself.  I was in control and I could just go through the motions or I could do them for my best benefit.  I was in charge of the impact they had.

Sometimes I get the false impression that I control things that are really bigger than me or my capabilities.  I remember a time when a very well know company did something I personally did not agree with.  Although I did not own any of the company’s stock, I called my financial adviser and told her to never invest my money in the company in the future.  A few weeks later another company began acting like an activist for a particular cause that I did not agree with so I called my adviser and informed her to sell the shares in my portfolio.  It happened again last week.  But this time I let it go and didn’t make the call to “sell.”

Why my different reaction this time?  I’ve become aware of my lack of impact, my lack of control.  I need to focus on what I can control, and let go of the things I cannot .  Yes, I do need to hold to morals rooted in God’s expectations.  Yes, I do need to stand up against sin and evil of others … and myself.  And finally, yes, I need to let God be God and let him dish out the wrath.  Vengeance is His, He will repay.  Jesus summed it up for me when He said that all the law can be summarized in two commandments, love God and love others.

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

Fully Known

THE SCENE: Clear skies, 58 degrees F, 89% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Imperial squat walkers, Baby arm circles, Tempo merkins.
THA-THANG:

7’s on Waxjob Hill

1 to 6 Hand release merkins

Bear Crawl UP

6 to 1, Eight count Body builders

Crab Crawl DOWN

Bobby Hurley’s till 6 up

AMRAP Circuit

  1. Box Jumps x20 or Step Ups x20/leg (Run across AO)
  2. Derkins x20 (Run across AO back to pavilion)
  3. Squat Thrusts with CMU x20 (Run across AO)
  4. Pull Ups x10 (Bernie across AO back to pavilion
  5. Mower Pull with CMU x20/arm (Run across AO)
  6. Box Cutters x20 (4 CNT) (Run down hill on the 1/4 mile loop to Stops 7 thru 10.
  7. Burpees x10
  8. Bear Crawl x20
  9. SSH x20
  10. WWII Sit Ups x20 (Run back to pavilion)

Repeat as time allows

 

MARY:
LBC’s to cash out (so little time, so much Mary needed)
COUNT-OFF & NAME-O-RAMA
Total of 11 HIM’s
CIRCLE OF TRUST/BOM:
I added a short thought for the day as I was driving in this morning.  Motivation was a problem for me as I’ve just completed two exercise related goals – Goruck Light and Hardship Hill.  It reminded me of 35 years ago when I hit my goal of a sub 40 minute 10K run on my first attempt.  Took me several days back then to be motivated to continue my training regimen.  The lesson is to always have a goal or goals.  As Snorkel said, “Always have a WHY.”

The second thing I originally planned is based on a Christian song with the words, “fully known and loved by You.”  The you is capital and it is amazing that our God is so loving that He loves us, yet He is really the only One who truly knows everything about us.  Everything.  He knows me more that my wife after almost 45 years of marriage.  He knows me more that any child, grandchild, friend, neighbor, … anybody.  Yet He loves me.  What a gift!  What grace!  What an example for us all!  As Jesus said, all the law is summed up in two commandments.  Love God. Love each other.

MOLESKIN:

ANNOUNCEMENTS:
2nd F at Hardrock Pizza next to JUCO at 11:30 am today.  Breakfast at Drifters after the beat-down this Saturday.

Last Hello

THE SCENE: Partly cloudy, 66 degrees F, 91% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run, Grinder Bernie, Grinder Skip

THA-THANG:

Push Pull

Two Groups:  First group does 11 Inverted Pull ups or 5 Pull ups while second group does 11 Merkins.  Switch spots and exercises.  Perform 6 rounds for a total of 66 Merkins and 66 Inverted Pull ups.

Indian Run to the Educator

Educator Workout

Burpees x3 at the base of hill

Alternate ascents: Bear Crawl half/Bernie half on odd number, then run on even number.

At the top perform following exercises with CMUs: Swings x11, Thrusters x11, Curls x11, 4 count Flutter kicks x11, Derkins x11, Upright Rows x11

Loop down the Educator by way of the sidewalk.

Mosey back to the AO.

MARY:
Box cutters, LBCs, Flutter kicks.
COUNT-OFF & NAME-O-RAMA
11 in attendance with a cameo appearance by Woodshack and a special appearance by Moses.  Good to see some back after a few weeks.
CIRCLE OF TRUST/BOM:
My reflection today is based on a memory error on my part.  I thought May 2 was the anniversary but it was actually October 2.  Just assume its October 2 today.

On that day in 2002, the Alcoa, Inc plant was getting ready for a visit by the CEO.  Finishing touches on cleanup, painting, mowing, etc was in full gear.  Just before noon, I was heading back to my office though a glass hallway when I see Rod using a push mower around the office area.  I stop and waited for about 30 to 45 seconds for Rod to see me.  Finally during one of his changes in direction he looks up and sees me.  I nod, give him a wave, and open my mouth as if to say “hi.”  Rod does the same and then we both go about our business.

Rod usually ended his work day at 3:00 pm but with much to be done, he accepted an overtime shift to work 3:00 pm to 11:00 pm.  On that shift he and coworker, Danny Boone, were to get rid of an old glove vending machine that had been at the South Gate for ages.  No longer did workers have to spend 10 cents for a pair of cotton gloves.  Safety had progressed to a point dictating gloves as essential to job performance.  Plus many task required specialized gloves much more protective than thin cotton ones.

Danny and Rod loaded the vending machine onto a 10-ton flatbed truck and took it around to the dumpster box area on the North end of the plant.  At the top of the bunker they started to push the vending machine into the dumpster below when Danny got a page.  He told Rod that he needed to find a phone to return the call.  He asked that the machine not be moved until he returned.  About 5 minutes later, Danny returns and notices that the vending machine was no longer on the truck and he did not know where Rod was.  Looking over the top rail of the offloading area, Danny sees that the machine is in the dumpster.  Tragically, he also sees Rod has fallen between the dumpster box and the bunker wall.  The 8 to 9 foot fall proved to be fatal to 48 year old Rodney W. Martin.

One of the pillars of F3 is Fellowship.  I bring up my memory of Rod to remind us how important it is to make those small, short, and sincere connections.  We do that as we gather each workout with a simple fist bump and perhaps short chatter like “how are you doing” or “how did that work out for you at work.”  It’s that simple connection to let each other know that they matter and they add to our life.  Someday we will look back and smile about each other and the impact that F3 fellowship made.

I think back to October 02, 2002 frequently and I remember Rod mowing in his Christian slogan T-shirt.  More often than not, he had one on.  Perhaps that is what drew me to him.  Perhaps that is what encouraged me to have some chit-chat with him.  Perhaps I admired his impeccable work ethic.

Most often I think back to that day and know that I didn’t stop to say “hello” to Rod.  I had stopped to say “goodbye.”

MOLESKIN
Continue prayer for Butterfingers’ M concerning employment.  Lifted up Moses, Squiggly, and Snorkel in the 100 miler this weekend.
ANNOUNCEMENTS:
Hardship Hill – Be there or be square.  May 18th.