F3 Knoxville

Author: Sparkler

Second Truck Stop PM – 9/11 Hills n Heat

THE SCENE: Clear sky, hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Baby Arm Circles Thumbs up, 10 IC

BAC Thumbs down, 10 IC

Windmills 10 IC

Cherry Pickers 10 IC

Robot Walk In Place 16 IC

THA-THANG:
Mosey up Sidewalk to Tape Mark

  • Nickel, Dime Quarter -between tape marks Merkins, then Squats, Then Flutter Kicks
  • Mosey Counterclockwise around lower ball diamond to hill by bathrooms on east side of park
  • 9’s – Bench Dips @ concrete wall then run down hill and do BBS
  • Mosey slowly Counter clockwise around lower ball diamond to small hill near AO parking lot
  • Set 1- 20 LBC at bottom then BEar Crawl to top, 20 Merkins, run to bottom
  • Set 2- 20 Plank Jacks, then Bernie to top, 20 Iron Mikes (10 eachleg), run to bottom
  • Set 3- 20 Squats, then lunge up hill, 20 Hello Dolly (4 ct)
  • Rinse and repeat, but run up hill
  • Mosey Clock wise around ball field to concrete steps
    • 5 step ups, then 10, then 15
  • Sloow mosey to end of parking lot and return to AO

MARY:
20 American Hammers 4 CT IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussion about 9/11- how everyone who lost their lives or were involved in the events of the day started the day thinking it was another day. Regular people did amazing things, too many stories to list.

From CNN:
Facts:
Nineteen men hijacked four fuel-loaded US commercial airplanes bound for west coast destinations. A total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.
The attack was orchestrated by al Qaeda leader Osama bin Laden.
The Victims:
At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers, or as a result of the crashes.
At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.
Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.
As of July 2019, 1,644 (60%) of 2,753 WTC victims’ remains have been positively identified, according to the medical examiner’s office.

All the stories of the affected people and heros are important – here are a few:

RICK RESCORLA

One hero was a man named Rick Rescorla, a retired US Army officer who got a job as director of security for Morgan Stanley Dean Witter (previously Dean Witter). He’d anticipated air attacks due to the vulnerable nature of the building, and pleaded with the firm to find a new office space. Because that wasn’t an option due to lease agreements, Rescorla enforced regular drills so employees knew how to evacuate in case of an emergency.On 9/11 Rescorla was supposed to be home, but was covering for a co-worker. He is responsible for saving 2,700 people, singing inspirational songs into a megaphone while escorting people in and out of the building. Sadly, Rescorla did not make it out that day; however, his memory lives on through the Rick Rescorla Memorial and a book written by his wife, Touched By A Hero: A 9/11 Widow’s Journal of Love & Legacy.

MOIRA SMITH

The only female NYPD officer to lose their life in 9/11, Moira Smith was known for her intense dedication to being a police officer. According to NYPD Angels this was her second time risking her life in an extremely disastrous situation to help others. The first was during a 1991 subway crash in Union Square, which she survived and received the Police Department’s Distinguished Duty Medal for. Sadly, the second situation on 9/11 Smith did not survive, though she was seen selflessly saving others.

On 9/11 she became known as the woman with the flashlight who helped prevent mass hysteria and the blocking of exits. She saved hundreds of lives by directing people out of the South Tower and encouraging people to “Don’t look down; Keep Moving.” There is even a famous photograph of Smith heroically leading a bloodied businessman to safety, and an account written by another man she saved.

WELLES REMY CROWTHER

Another hero on 9/11 was Welles Remy Crowther, known by the people he saved as the young man with the red bandana, which he’d used to cover his nose and mouth to protect against smoke and debris. Crowther had been a volunteer firefighter as a teenager, and during 9/11 was working as an equities trader on the 104th floor of the South Tower. When the chaos ensued Crowther took charge to move groups out of the building, going back in numerous times.He saved over 15 lives, though lost his own. His memory lives on through the Welles Remy Crowther Trust, and his red banana can be seen at the 9/11 Museum.

Key points –

  1. be ready every day to do what you can to help and act – as F3 leaders we need to be ready for anything

2. you do not know what God has planned for you, each day is a gift from God

Proverbs 27:1

Do not boast about tomorrow, for you do not know what a day may bring
MOLESKIN:
Pray for Junk’s wife, Garret’s family and Carol who will be having heart surgery on Monday
ANNOUNCEMENTS:
CSAUP run on saturday

Beyond Hot with J-Lo VQ

THE SCENE: Heat Index above 100, miserable Humidity and Partly Cloudy (Until we got onto the grass for set 1)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 x each:

⁃ Side straddle hop

⁃ Cherry pickers

⁃ Knee Hug

⁃ Arm circles

THA-THANG:
Mosey to Open Grass area:

EXERCISE “DIRTY 30”

⁃ 30 – Squads

⁃ 30 – Sit-ups

⁃ 30 – Flutter kicks

⁃ 30 – Mountain Climbers

⁃ 30 – Push-ups

Mosey to Edge of Baseball fields

  • 1.25 minutes American Hammer

Mosey to jogging path at bottom of Cardiac Hill

  • 1.5 Minutes of Lunges

Mosey to Base of Cardiac Hill

  • 1.5 Minutes of Bobby Hurleys

Mosey to near top of Hill

  • 1.5 Minutes of Merkins

Mosey to Path by Mini-Cardiac

  • Regular Plank – 1 minute
  • Right Arm Up Plank – 1 minute
  • Left Arm up Plank – 1 minute
  • Right Arm + Right Leg Up – 30 Seconds

Mosey To bottom of hill – Bernie to AO spot

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Our purpose in life is the very meaning of our way of existence and without knowing this we often suffer, ignorant of our own significance. We fall prey to the illusion that our lives don’t matter and we have no connection or impact in the world around us.

ISAIAH 46: 10-11:

10 I make known the end from the beginning, from ancient times, what is to come. I say, “My purpose will stand, and I will do all that I please.” 11 From the east I summon a bird of prey; from a far-off land , a man to fulfill my purpose. What I have said, that I will bring about; what I have planned, that I will do.

MOLESKIN:
Pray for @Hooker’s Grandmother and for @Flashback’s Grandmother
ANNOUNCEMENTS:

Hot + Dragon Fire –>Burn

THE SCENE: 

88 ish, partly cloudy and light occasional breeze

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

arm circles up
arm circles down
High Knees oyo
SSH 20 IC(mostly)
Cherry Picker 16 IC

THA-THANG:
Insert information about the workout.

Mosey to shade area down hill by rte 66

  • Nickel dime quarter – every 5th light pole
    • BBS
    • squat jacks
    • Hello Dolly (4 ct)
  • go to shaded area across grass area to cone
  • Welsh Dragons
  • Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.
  • Mosey to top of cardiac hill by benches
  • Partner up
  • 3 rounds of teamwork-
  • one partner runs to benches up the small hill while other does/exercise
    • 1. 15 Bench Dips / Lunges
    • 2. 15 Decline Merkins /Squats
    • 3. 15 Incline Merkins (chest touch) /Imperial Walkers
  • Mosey to Middle of Cardiac
    • Bernie to top of Mini – Everest- 5 burpees
    • Sprint to bottom on mini everest – 20 table saws (4ct)
    • Sprint to top of mini Everest – 25 lbcs (4 ct)
  • Mosey to shade across road by upper lot
  • Plank- hold, right arm up, left arm, left leg, right leg

Mosey to shaded area at Bathouse

MARY:

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Simple word – make every effort to be positive to other people. Treat people the way you want to be treated. Do not look for the negative/find fault and criticize, look for the positive. It is easy to find fault- don’t fall into that trap and do not jump in on group criticism (especially on social media).  Be loyal to the abscent (do not criticize those who are not present).  Follow this at work and at home.
MOLESKIN:
Pray for @Sugarhill friend who is undergoing cancer diagnosis. Pray for @Thunderstruck and his family whose mother has cancer and is not responding to treatment. You and your family are in our thoughts and prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Nancy Kerigans, Candy Corns and Round the Clock

THE SCENE: 80’s and Sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20 IC
windmils – 20 IC
ARM Circles – forward
ARM Circles- Back
Left Foot Nancy Kerrigans-
Right Foot Nancy Kerrigans-
Candy Corn – 30
Imperial Walkers – 15 IC

THA-THANG:

Mosey to Bottom Hill
Rock Around Clock – Aligator Style
Partner up
6-12  – 20 merkins IC
in plank position, rotate to 3-9 position
3-9 25  BBS IC
in plank position, rotate to 12- 6 position
12-6 15 diamond merkins
in plank position, rotate to 9 – 3 position
20 Hello Dollys(4 ct)
in plank position, rotate to6- 12 position

Mosey to top of hill by benches

25 dips

Mosey to bottom of hill

11’s Squats

MOsey to Pavillion

11’s Bench pull ups – Bench Step ups

Dips and Merkins

Mosey to Statue

30 second plank

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The body is only a garment.

How many times you have changed your clothing in this life,

yet because of this you would not say that you have changed.

Similarly, when you give up this bodily dress at death you do not change.

You are just the same, an immortal soul, a child of God.

~ Paramahansa Yogananda

 

What we have once enjoyed we can never lose; all that we deeply love becomes a part of us. – Helen Keller

 

“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.”– George S. Patton Jr.

We need to talk about those significant people in your life because they made us what we are, if they are gone, we need to honor the legacy and pass on how they influenced each of us.  Talk to your families about relatives past. It shows respect and honor
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill

Q has no rhythm and Bearmuda Triangle Survival

THE SCENE: Overcast, Mid 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Candy corns – 30 IC (kind of)

Windmills 15 IC

Arm Stretches

Imp Walkers (20) IC

THA-THANG:
Mosey Down Steps – all the way to the path way at base of Everest

  • Bernie up back of Everest to Plateau
  • Bearmuda Triangle – 3 rounds-bearcrawlbetweeneachcone
    • 1st Round – 1 burpee at 1st cone, 2 burpee at 2nd cone, 3 burpee at 3rd cone
    • 2nd round – 4 strides, 4 merkins til 2nd cone, last cone 8 strides, 4 merkins
    • 3rd round – 8 bbs at first, 16 bbs at 2nd, 24 bbs at 3rd
  • Mosey back down to path at bottom of hill – 3 rounds with “Peoples Wall” at end of each (sit against fence for 1 minute) for a total of 3
    • station 1 – pulse squat x5 + squat jump x 5, station 2- 20 American Hammers, station 3 – 20 plank jacks, station 4- 20 lbc (4 ct)
    • station 1- 25 bbs, station 2- 20 bobby hurleys, station 3 20 decline merkins, station 4 – 20 imp walkers (4 ct)
    • station 1- 20 hello dolly, station 2- flutter kicks (4 ct), station 3- 20 bbs, station 4- 20 slow squats
  • mosey back up stairs to top stairs with hand rail- 20 heal dips heals parallel, 20 head dips, heal inward, toes outward
  • mosey to AO

MARY:
none.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all go through seasons of change, God decides when we will have each season, it is out of our control. Sometimes we may initiate a change of seasons, but God controls the pace. Some season changes come fast and completely upset your universe. This is God’s way and we cannot change it. We often question these changes, but it is futile to try and understand the reasons. No one is spared from these season changes – some will get alot, others more gradual, but no one is immune. We need to understand this is God’s way and we need to accept it. Psalm 104:19 “He appointed the moon for seasons: the sun knows his going down.”
MOLESKIN:
Pray for Sharpie and his wife Kerri
ANNOUNCEMENTS:
none