F3 Knoxville

THE SCENE: Thunderstorms initially but clearing after we got started
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We met at Northern Ball Fields Pavilion instead of Admin Bldg parking lot due to the initial thunderstorm.  We started with:  20 Side-Straddle Hops, 10 Pinto Twists, 10 Picnic Table Pull-ups, 10 Bench Dips, 10 Tempo Merkins, 10 Cherry Pickers, Arm Swings, Little of This and That
THA-THANG:
Mosey to parking lot with islands in it that is south of northern ball fields.  Stop to do 20 American Hammers.  Mosey to CMU Pile.  Each man grabs one CMU.  There will be cones placed in the CMU Pile parking lot and the shady parking lot directly across the street.  We will make the circuit of cones four times.  These are the exercises at each cone:

• Cone 1:  (with CMUs) 1. 25 Overhead Presses  2. 25 Curls  3. 25 Squats  4. 25 Rows  (Bernie to Cone 2 )
• Cone 2:  1. 20 Curb Jumps  2. 10 Burpees  3. 20 Squat Jumps  4. 20 Bobby Hurleys  (Run to Cone 3)
• Cone 3:  1. 20 Hello Dollies (4 ct)  2. 20 Flutter Kicks (4 ct)  3. 20 Box Cutters  4. 20 Bicycle Kicks (4 ct) (Bear Crawl to Cone 4)
• Cone 4:  1. 20 Iron Mikes (both legs = 1) 2. 20 Mountain Climbers (both legs = 1)  3. 10 Burpees 4. 20 Plank Jacks (High Knees to Cone 5)
• Cone 5:  1. 10 Hand Release Merkins 2. 20 Merkins 3. 20 Big Boys 4. 15 Shoulder Taps (both shoulders = 1) (Lunge to Cone 6.)
• Cone 6. 1. 10 Burpees.  40 Baby Crunches.  3. 20 Diamond Merkins.  4. 20 Carolina Dry Docks.  (Butt Kick to Cone 7).
• Cone 7:  1. Run to top of Mini Cardiac (to the crosswalk) and then run back to Cone 1.  2, 3 and 4.  Same as above.

Go back to CMUs that are at Cone 1.  Do the following exercises with CMUs, running to curb at other side of parking lot and back after each exercise:

• 25 Overhead Presses
• 25 Curls
• 25 Squats
• 25 Rows

Replace CMUs.

COUNT-OFF & NAME-O-RAMA
We had 13 men with no FNGs.
CIRCLE OF TRUST/BOM:

Examining What We Take For Granted

In our lives we need to take a close look, more often than what we usually do, at the things we take for granted.  This Coronavirus Epidemic has been a reminder to me, and I know it has to you as well, of things that we take for granted.  Hugging our friends.  Standing together for a picture.  For me, going to Coffeeteria with my buddies.  Watching Current sporting events on television.  Going to a good old crowded restaurant, even if you have to wait to be seated. Feeling the jostle and enthusiasm of sitting with fans at a sporting event.  Going to a live music concert.  For some of us, staying in a hotel.  Going up to greet a neighbor without having to stand a social distance away from them.  Dropping your kids off at school without worrying about what the school will look like, how your children will keep their masks on, whether they may be exposed to Covid-19, or whether school might have to close again.  Finding what you want at a grocery store.  Helping out an old man or lady without scaring them because you might expose them to “you know what.”  The fact is, we are blessed with so much that we rarely take a close look at.  It sometimes takes awful events, tragedy or pandemics to make us truly see.  I know Pinto always loved coming to F3 workouts but I guarantee he thinks on it more poignantly because he is suffering Multiple Myeloma.  I know Filter will yearn for F3 now that he tore his Achilles.  I know Thunderstruck has always loved his mother but I think now of how he relishes the days with her knowing she has cancer.  My wife’s breast cancer has certainly brought home the idea of how much she means to me.

Even in this difficult year of 2020 we can look to see the ways we are blessed.  In those awful days in late March and April when I couldn’t work out with you guys, it sure helped me to just sit on my porch and watch the birds.  To see the flowering trees and bushes.  We may not be able to go to movie theaters or watch live sporting events but we can certainly spend meaningful time with our families.  The mountain, the stars, the cool breeze on a hot summer day, the blue sky, the smell or rain, the wandering animals, even the tiny little crawling insects are still there for us to observe or experience.  I encourage you to just take some time now and then to be thankful for it.  And, thank our Lord for it.  He is still there, he is still Majestic, even in 2020.
MOLESKIN:
Prayers for Crispr’s father who just had total knee replacement surgery; for Thunderstruck’s mom as she continues with chemotherapy and for Lillydipper’s wife as she continues with chemotherapy.
ANNOUNCEMENTS:
We will have Q101 at Asylum PM on Thursday, June 16.  Don’t forget CSAUP at Dog Pound on June 18.