F3 Knoxville

Seven!

THE SCENE: cool and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 7 squats
  • 7cherry pickers
  • 14 SSH

THA-THANG:

  • Mossy to the playground
  • Sevens
    • 1 V up
    • 6 Burpees
  • Fourteens
    • 13 merkins
    • 1 squate
  • Mosey to the splash pad
  • Sevens
    • 1 table row
    • 6 Box jumps
  • Fourteens
    • 13 dips
    • 1 Vup
  • Mossey back to the AO

MARY:
Box cutters, American hammers, boat canue

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:
Trust in the lord and in this time of the “world being loud” we need to calm our hearts and listen to the word of God.

JUCO Redux

THE SCENE: 54 degrees F, 81% humidity, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Walkout merkin plank stretch with Peter Parkers, Windmills
THA-THANG:
Dora:

Partner #1 starts the following:

  • 200 CMU thrusters
  • 200 CMU curls
  • 200 CMU triceps extensions
  • 200 Merkins

Partner #2 runs to the scrapyard, performs 20 WWII sit-ups and either 5 pull-ups or 10 inverted pull-ups, runs back, and then swaps with Partner #1.  Restart at thrusters if time allows.

MARY:
20 box cutters, 30 crunches, 15 box cutters, 20 crunches, 10 box cutters, 10 crunches, 5 box cutters, 0 crunches.
COUNT-OFF & NAME-O-RAMA
12 HIMs in attendance
CIRCLE OF TRUST/BOM:
I remember a tour of our smelting operations of Tennessee Operations of ALCOA in 1992 by the president, the technical director (Dick Taylor), controller, and the process technology director.  It was a time to strut our stuff … and to get raked over the coals.  The local management team assembled with the visiting entourage for a wrap-up late in the day to receive feedback.  At one point, Dick Taylor asked Rhea Miller, the carbon plant manager, if he knew that the ceiling of the carbon plant was painted blue at the Massena, New York plant.  The carbon plants are typically a very dusty environment with very fine carbon dust everywhere including the air.  Spending just 15 minutes inside without a respirator will have you blowing black snot for a day or more.

So, lets get back to the question about the blue ceiling in Massena.  Before Rhea could answer Dick’s question, Smelting Manager Dave Musi, quickly stated, “Well, Dick, how do you know that the ceiling in our carbon plant isn’t painted blue?”  Things were quiet for an uncomfortable amount of time … at least long enough for Dick’s face to return to its natural color.

Jesus knows our true colors.  He knows everything about us. As the Bible tells us in Isaiah 64:6, “All of us have become like one who is unclean, and all our righteous acts are like filthy rags; we all shrivel up like a leaf, and like the wind our sins sweep us away.” or in Romans 3:10, “As it is written: “There is no one righteous, not even one;”.

In spite of that, Jesus came to live among us and to provide salvation to all who profess Him as Lord and Savor.  He will wash away our darkness and make us clean.  Two verses that should give us all hope and peace are 1 John 1:7, “But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin.” and 1 John 1:9If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”

Confess our sins and walk in the light as we are instructed.  The rewards are worth it.

MOLESKIN:
We pray for Butterfingers’ dad as he recovers from a stroke.  Initial prognosis is very good.
ANNOUNCEMENTS:
3rd F at JUCO on March 28th starting at 7:00 am.

JUCO

THE SCENE: It didn’t rain on our parade…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side straddle hops in cadence, 10 arm rotations in cadence forward, 10 arm rotations in cadence reverse 10 merkins in cadence, 10 cherry pickers in cadence, 10 burpees

THA-THANG:

Mosie in 2 single file lines to the Library for core work. The person in the back of the line sprints to the front.

  • 25 BBSU, 10 Freddy Mercury’s in cadence, Plank with variations, 20 BBSU with clap, 10 side planks with reach through (left), 10 side planks with reach through (right), 25 LBC

Mosie in 2 single file lines to the parking lot for soccer drills. The person in the back of the line sprints to the front.

  • Side shuffles 2x’s, Front to backs facing right, Front to backs facing left, ski jumps 2x’s

Mosie in 2 single file lines to the pull up bars. The person in the back of the line sprints to the front. We stopped in between for 8 count push-ups

  • 5 pull ups run the stairs, repeat 3 x’s

Mosie back to the flag with jail break.

MARY:
10 merkins in cadence, 10 burpees, 20 BBSU with clap
COUNT-OFF & NAME-O-RAMA
16

2 FNG’s: Wanderer & Betty
CIRCLE OF TRUST/BOM:
Ezekiel 18 21-23
MOLESKIN:
God puts everything in our lives there for a reason. I spoke about how I was invited to join F3 and how much it means to me.
ANNOUNCEMENTS:

Attached

THE SCENE: Cloudy, about 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 Side-Straddle-Hops, 15 Second Squat, 10 Burpees, 30 Second Squat, 10 Imperial Walkers, 45 Second Squat, 10 Cherry Pickers, 60 Second Squat
THA-THANG:

Mosey to Stop Sign at Northeastern Corner of Administration Bldg.  Men will dive into teams of two.  We will do Doras.  While one partner runs to end of sidewalk, does 10 merkins, and runs back, the other partner will be working on exercises with a set of bricks.  The partners then switch positions.  Here are the exercises to do with the bricks:

  • 100 overhead presses
  • 100 curls
  • 100 triceps
  • 100 punches where both hands = 1
  • 100 rows with hands at each side
  • 100 wings up
  • 100 wings down
  • 100 winds out

Mosey to perimeter trail.  We will do 20 American Hammers at grassy area by the trail.

Mosey to foot of Mt. Everest.  We will do 20 Big Boy Sit-ups, 20 Hello Dollies, and 40 Baby Crunches in cadence.  Then we run up Mt. Everest.  At the top, men alternate between Squats and Baby Crunches until all men finish.

Mosey back to pile of bricks at the Northeastern Corner of Admin. Bldg.  We will do 20 Box Cutters.  Then, men grab bricks to take to my car at the AO.

Mosey to the parking lot with islands that is located south of the northern ball fields.  We will alternate between Bernie Sanders and Sprints between each cone of the parking lot.  There will be four cones places around the parking lot.  At each cone we will stop to do 15 Merkins.  Rinse and repeat.

Mosey to start of mini-cardiac.  We will Bernie to the Green Park Sign then sprint to the AO.

COUNT-OFF & NAME-O-RAMA
Fourteen men, no FNGs but we did have Gus visiting from Memphis to honor the birthday of four years of him being in F3 at the place where he got started.
CIRCLE OF TRUST/BOM:

At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.

— Albert Schweitzer

Infants and toddlers form an attachment to loving parents.  Studies have been conducted showing that young toddlers will show confidence when near their parents but be wary and even cry when a stranger approaches if the toddler is alone.  With secure attachment, the feeling of comfort that the toddler has with a loving parent allows the toddler to feel safe enough to then move from the parent and explore the outside world.  Have you ever watched a young toddler explore?  The toddler will move away from the parent, viewing objects and people with curiosity – but the toddler will also look back to the parent to make sure they are there – and, finally, the toddler will hurry back to the parent, just to be acknowledged, to get the parent’s affection, to be touched.  After that, the toddler will move away again to explore the world.  This pattern will occur again and again over the course of minutes.  Studies have indicated that toddlers who have this type of attachment, which shows their need for the parent in order to continue to explore, are more likely to be confident adolescents and adults.

Certainly, as adults we have gained autonomy and independence.  But, I feel that adults also have that same need for some type of attachment – just at a different level.  We need some type of human base.  As Bruce Springsteen says in his song called “Human Touch”:

You might need somethin’ to hold on to
When all the answers, they don’t amount to much
Somebody that you could just to talk to
And a little of that Human Touch.

As men, most of us have found or are looking for some kind of mate.  The marriage of two people not only provides us with love but it gives us a sense of security – a stronghold.  As men it is also important to have a group of others to connect to.  The 2nd F of F3, fellowship, is a strong influence for us.  For me, I find that having the socialization with you brothers in F3 actually helps me to get out and explore my world.  And it gives me comfort to also know that I can come back a few days each week to reconnect.  Just as a toddler reconnects with the parent, adults need to reconnect with caring adults.  That connection not only gives us energy, it gives us courage.  In F3, we talk of locking shields together.  But because we lock shields in workouts and fellowship, each of us are better equipped to carry on with the challenges we must face in other settings.  As Albert Schweitzer indicates, the connection with our fellow men ignites the spark within us that keeps are own flame going.

The Faith aspect of F3 is also important here.  Because the Faith aspect connects us to an even higher power, a sustaining light, a light that will not fail us.  It gives us purpose, direction and strength.  And there is something about knowing that our brothers are also uniting in this connection that makes it the more powerful.  Indeed, “each of us have cause to think with great gratitude” of what has “lighted the flame within us.”

MOLESKIN:
Prayers for the health of Choir Boy’s mother-in-law and Lillydipper’s wife with their thyroid surgery.  Prayers for Choir Boy’s mother who also has a problem thyroid or hypothyroid.  Prayer’s for Hooker’s daughter, Emerson Grace Gentry, who was born five weeks premature and is still in the hospital at this time.  Prayers for our nation and world at this time of the Coronavirus Pandemic.
ANNOUNCEMENTS:
Convergence and 3rd F at JUCO on March 28.

The Burpees Were the Easy Part

THE SCENE: 50’s or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

Interval run ruck 3 miles – 3min on, 1min off

4 corners on field.

Run down sideline doing Burpee every 10 yards. Bear crawl one endzone. Low crawl the other.

20 reps each

Corner 1 upright rows with ruck

Corner 2 overhead ruck squats

Corner 3 ruck row/press/curl/tri

Corner 4 ruck low Peter Parker’s

AMRAP 45 minutes

Interval run ruck 3 miles – 3min on, 1min  off

MARY:
COUNT-OFF & NAME-O-RAMA
2fer
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got 3 rounds on the field
ANNOUNCEMENTS: