F3 Knoxville

15 HIMs putting in the work at Asylum

THE SCENE: Overcast and in the mid 80’s with some lingering humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC – 20
Cherry Pickers 15
Arm Circles IC  10 x 2
Michael Phelps a/r
Grady Corn I/C 33
Merkins OYO 10

THA-THANG:
I

Mosey down to stop sign
5 forward lunges
5 backwards lunges
5 burpees
Mosey to pathway to the left in front of small parking lot
5, 10 , 25 Nickel dime quarter
Bernie to first light, run to second light – 5 american hammers, 2 CT
Bearcrawl to next light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Bernie to first light, run to second light – 5 Merkins
Bearcrawl to first light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Bernie to first light, run to second light – 5 Freddie Mercuries
Bearcrawl to first light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Mosey to hill side, Find partner
SSH at bottom, partner runs to top Heal Raises (20)
Imperial Walkers at bottom, merkins (20)
Mountain Climbers at bottom, Squats (20)
Back down to walkway at light
Hello Dollies – single count 5, run 2 lights, 10, run 2 lights , 25 sweep back
Shoulder Taps – 2 count 5, 2 count 10, 2 count 25
mosey  up hill directly below bat cave
Top hill with partner
Squats, partner runs to wall to do 20 bench dips
up the stairs to AO, do 3 Merkins OYO

MARY:
none
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:

August 31 is International Overdose Awareness day

North America continues to experience the highest drug-related mortality rate in the world, accounting for one in four drug-related deaths globally, the United Nations Office on Drugs and Crime reports.

The US rate is about 90,000 deaths per year

Knox county, there have been 11 deaths so far this year, with year to date deaths at about 291 according to the Knox County Attorney General s office, with about 498 last year and we are on that track this year.

I lost my son Grady due to an accidental overdose caused by Fentanyl in 2018.

The drug-related death report for 2021 from Knox County Regional Forensic Center brings to light some alarming statistics.

  • The five most common drugs identified in drug-related deaths in 2020 were synthetic opioids, methamphetamine, diphenhydramine, alcohol/ethanol, and cocaine.
  • The most frequent cause of drug-related deaths in 2021 was fentanyl and fentanyl analogs, which are structurally similar to fentanyl but are types of synthetic opioids.
  • Over 75% of drug-related deaths were found to be cases of polypharmacy, where more than one drug was responsible for the person’s death.
  • Knox County had a 29% increase in drug-related deaths from 2020 to 2021.
  • People ages 35-40 experienced the most drug deaths in Knox County.
  • The sharpest increase in drug-related groups was in individuals ages 55-64.
  • The presence of anxiety, anti-depressant, and anti-psychotic medication was found in 30 percent of all drug deaths in Knox County.

 

The drug dealers are lacing everything with fentanyl which is 50 times stronger that heroin and 100 time stronger then morphine – less than a drop of water or the weight of a few grains of sand are lethal. Please talk to your children, teens and make them aware of this risk. Use of naloxone/Narvan can reverse the effects of a drug od.

On Aug 31, from 5-8 pm there will be an event at Volunteer Landing sponsored by the Knoxville Metro Drug Coalition with various speakers. The event will end with a candlelight vigil.

The Metro Drug Coalition is a local resource with a goal is to increase access to evidence-based prevention education, harm reduction programs and recovery support services for anyone desiring to maintain or seek a life free from substance misuse.

The harm reduction aspect of this organization is as follows:

Harm Reduction is a way of preventing disease and promoting health that meets people where they are rather than making judgments about where

MOLESKIN:
Pray for Bluebird (his family and especially his father in law JC) who recently lost his mother in law and for Drum Major’s daughter who is moving into the dorms and all the students who are moving from home for the first time and will be on their own
ANNOUNCEMENTS:
Welcome FNG Isaac (@Loveboat).

Steam and Brick will be leading a discussion every wednesday about the book “fighting the war inside your head”

Not Burbs Burbs

THE SCENE: High 60s? Nice and cool relatively speaking
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO
THA-THANG:
Co-Q spirit at the Not Burbs Burbs. Pfeiffer took the first portion, split into two and two.
Group 1: ruck and sandbags up the hill to Trader Joe’s and back.
Group 2: complete three rounds

  • 20 ruck merkins
  • 15 OH press
  • 10 thrusters
  • 20 ruck press flutters

Flapjack and do the opposite.

Abort with the second portion, armed with stupid ideas from the Tribe app.

  • 50 ruck swings
  • 40 ruck sit-ups
  • 30 sandbag shoulder throws
  • 20 burpees (slick)

Amazon took the third portion, and decided our legs needed to suffer.
Group 1: Sandbag complex – clean, front squat, overhead press, back squat, drop. Repeat x10
Group 2: clean and press sandbag to shoulders, 10 squats. Drop and repeat, 8 squats. Then 6, 4, 2.
Flapjack.

Leave sandbags and ruck 2 miles with some hills.

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA
4

Competition & Challenges

THE SCENE: Less hot than it has been, but still hot enough to cause one to drip massive amounts of sweat off their nose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops because Pool Boy was not yet in attendance
5 Cherry pickers
10 Baby Arm Circles forward & backward
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the Merkin Mile
1st round
Pair up with a partner, and at each line one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the next speed bump.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round (cut short for time)
Same format but one partner did 20 Shoulder taps, while the other partner did 10 BBS

Time was called and we set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
There was no time for Mary, we did plenty of core work during the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Simple, love God & love others.
MOLESKIN:

ANNOUNCEMENTS:
Health Expo at Catholic Friday evening and Saturday.
The project is changing the AOQ on Tuesday 8/23, if possible let’s got support them.

Ungroomed

THE SCENE:  68 and clear
F3 WELCOME & DISCLAIMER:  Blurted out at 0529 so we could squeeze every last minute of fitness in.  No FNGs…you all know the drill.  
WARM-O-RAMA:

  • Phelps
  • Fence steppers
  • Grady corns
  • Finkle swings
  • Cherry Pickers
  • Willy Mays Hays
  • Merkins
  • Mountain climbers
  • Down/up dog

THA THANG:

  • Mosey to the guardrail. 20 bulgarian split squats (10 each leg) + 20 Dips + 20 Derkins

 

  • Mosey across the street to JUCOmanjaro.  Mosey up the hill to a cone.  Stop for some merkins and flutter kicks, then back down the hill.
    Give each man a playing card.  When I say “go” – sprint up the hill toward the cone.  The first man who makes it there will turn around at the cone and come back down.  When that man passes you, lay your card down where he passed you, then come back down the hill with him.
    Back at the bottom…we do some Mary and a short rest.
    Time for another sprint up the hill.  You know how far you made it last time (where you laid your card down).  You can make it farther this time!  When your legs and lungs are aching, dig deep and keep going.

 

  • Mosey to Tune-Up Salon.  7 of diamonds with…
    • Diamond Merkins
    • Iron Mikes
    • Burpees

MARY:

3 minutes of Mary – dealer’s choice

COUNT-OFF & NAME-O-RAMA

Me, 14 of the best men I know, and two of the best 2.0s I’ve ever known

CIRCLE OF TRUST/BOM:

I combed my hair this morning…because every third Friday in August is “National Men’s Grooming Day”.  So, that’s what we talked about…grooming.

Of all the books in the New Testament that are attributed to Paul, the book of 2 Timothy is believed to be his last writing.  Paul was imprisoned in Rome and knew that he would be executed soon.  In writing to Timothy, Paul warns him about types of men that he should avoid.  Paul says to avoid men who are arrogant…abusive…ungrateful…treacherous…reckless… he names 19 characteristics of men to avoid.  The last of those is “have nothing to do with men who have the appearance of godliness, but deny its power”.  Men who have an appearance…who created and maintain a façade…men who groom themselves to look like something that they are not authentically.  Avoid that type of men.  We talked this morning about how we can avoid being the type of man who grooms himself to try and look like something that he is not. 

In F3, we use the acronym EQV.  It’s short for the Latin phrase, “Esse Quam Videri” – “to be, rather than to seem.”  To BE…rather than to seem.  All these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – to strive to genuinely BE them in your core, not just to seem to be them.  EQV means your motives and thoughts match your actions.  We are striving to be the Real Deal.

“To be, rather than to seem.”

Here’s the hard question:  Is there an area of your life that you’ve groomed yourself to have an appearance of something instead of genuinely being?

I have two.

  1. I want to BE a fully devoted and faithful husband.  By that I mean not only outwardly…not just 99.9% of the time… but also in every action…in every secret thought…in every private moment… Truly faithful at all times, in all ways, in my very core.
  2. I want to BE an authentic friend.  Not just the appearance of a friend – but a real, genuine, valuable, friend.  That requires me to be transparent and vulnerable with my friends.  It also requires me to speak hard truths to my friend about his missteps, it requires me to hold him accountable to a high standard*.  None of those I enjoy – but they are what an authentic friend does.

I’m working on those things.  How about you, BB reader?  Will you do some work today on living authentically?  Work on BEING instead of SEEMING.  Not groomed, not appearance, but the genuine real deal.

Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”

MOLESKIN:

*Hat tip to Guardrail for being this kind of friend.  After a time I was Q a few weeks ago, he caught up with me and corrected me on an important point I made during the BOM.

PRAYERS / ANNOUNCEMENTS:

Prayers for BK’s uncle, for Guardrail’s daughter, Dart’s father, Shrubbery’s friend, for Wingman’s family.

Passing the shovelflag at The Project on Tues.

Friday-Ish

THE SCENE: Could only be better if there were fewer clouds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We mosey’d to the flagpole by the water
THA-THANG:
Tabata-ish (20 seconds hard work, 10 seconds rest between rounds, 30 seconds rest between sets)

Totally awesome burpees

A bunch of merkins

Bountiful SSHs

A lot of jump squats

Took to the benches for some dips

Agility work with some Bonnie Blairs

Incredibly we were on our 6s for some LBCs

Switched it up to some dead bugs

How do you do fire hydrants or supermans?

MARY:
We fellowshipped mosey’d, then mosey’d to the shovelflag to time
COUNT-OFF & NAME-O-RAMA
10 PAX no FNGs
CIRCLE OF TRUST/BOM:
Stay accountable to you, your family, friends, and community
MOLESKIN:
Ribbed’s wife, show grace to others
ANNOUNCEMENTS:
F3 picnic Sunday 9/11; Sept 11 memorial stair/hill climb at Lakeshore at 10am on Saturday 9/10