F3 Knoxville

WARM-UP
20 SSH
10 Imperial Walkers
10 Forward Arm Rolls
10 Backward Arm Rolls
10 Cherry Pickers
10 Gradual Squats

Mosey on Road to South of Admin Building
20 Hello Dollies on 4 count
15 Mountain Climbers on 4 count

Mosey to Area East of Admin Bldg To Second Flight of Stairs
10 Shoulder Taps (four count) in Merken Position
Run up Stairs and Go left to the other flight of stairs
20 Big boys
Run down stairs and go back to original flight of stairs
Repeat

Mosey to Roadshow Run
Go down and up the long flight of stairs once, staying to right to avoid men coming up or down
Go back down second time and run to trail. Do big boys while waiting on others.

Mosey to Bottom of Mt. Everest
20 Merkens
Run all the way to top of Everest and back to original meeting place by Admin Bldg.

Around the Bases

Grab Large Boulders out of my pickup truck
Set up four bases.
Have a pair of guys at each base.
Base 1: 20 Overhead presses and 20 squats
Bear crawl to base two
Base 2: 20 Curls and 15 Star Jumps
Sprint to Base 3
Base 3: 20 Squat Lifts and 10 Box Cutters
Run backwards to Base 4
Base 4: 20 Bench Presses and 15 Squat Jumps
Sprint to Base 1
We repeated this almost three times until it was time to end workout

BOM
Message

Power of the Powerless is a book by Christopher de Vinck

About his brother, Oliver, born with birth defects and who lived 33 years unable to talk, walk or see, profoundly retarded, fed by family throughout his life.
The author first published a short article about the life and death of his brother in The Wall Street Journal
He talked about how this powerless person had a life that was profoundly meaningful
He made the lives of the author and his family more meaningful through the sacrifices and love that they, as humans, gave to him.
The response from around the nation and around the world was profound.
Some responses came from famous people like President Ronald Reagan, Fred Rogers, and Eunice Kennedy Shriver.
Others came from bishops, ministers, rabbis and priests.
Others came from folks like you and me but also from people who had family members who were powerless, just like Oliver.
The article was published again, numerous times, in other newspapers and magazines.

Henri Nouwen, the famous priest, theologian, and professor met Christopher de Vinck before he wrote that article. Christopher visited Nouwen when Nouwen was a professor at the Harvard School of Divinity. It was after meeting Christopher that Nouwen went on to work with the mentally and physically handicapped at the L’ Arche Community.
In writing the forward to de Vinck’s book, written after the article was published, Nouwen said that Oliver’s story and the story of many others who have also been powerless (written about in de Vinck’s book) “breaks with all human logic, all intelligent predictions, all normal norms of success and satisfaction. It turns everything upside down. It speaks not only about the power of the powerless but also about love offered by those who cannot speak words of love, joy created by those who suffer grievously, hope given by those whose lives are complete failures, courage enkindled by those who cannot make the slightest move on their own.”
Jesus Christ, of course, turned the world’s notions of success upside down. In a week when we have seen images of helpless children gassed to death in the horrors of those who attempt to dominate others, we are touched, we are moved beyond the comforts of everyday living, and moved by the power of the powerless.