Drum Major – Page 19 – F3 Knoxville

15 HIMs putting in the work at Asylum

August 20, 2022 Sparkler

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”

chocolate chip

August 5, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Feels Like	Humidity	Wind Speed	Wind Direction
Partly Cloudy	88 ℉	96 ℉	63%	5.6 mi/h	SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Stretching with Cherry Pickers, Willie Mays, Neck Rolls. 10 Imperial Walkers. Mountain Climbers.

THA-THANG:

On my phone is an app. Tiny Decisions. It is a spinning wheel that randomly selects an exercise and a rep count.

Mostly just run from shaded area to shaded area. Then spin the wheel and do what it says.

We did move along the walking path and do 2 burpees at each lamp post.
We did 11’s at one point that included Merkins and Squats.
And at the top of Cardiac, we used 5 lamp posts to do LBCs. Starting at 5 increasing by 5 at each post. (25 at last post.)

Then
We saw a little silhouetto of a man
Scaramouche, Scaramouche, will you do the Fandango?
Thunderbolt and lightning very, very frightening me
(Galileo) Galileo
(Galileo) Galileo
Galileo Figaro
Magnifico-o-o-o-o

So we headed back to the flag.

MARY:
Storm moved away so we did some Mary based on the spinning wheel.
COUNT-OFF & NAME-O-RAMA
14 Cookie Lovers.
CIRCLE OF TRUST/BOM:

Welcome FNG – Steve-O

MOLESKIN:
For Andrew and his battles to find a better path. And for all the sick and suffering. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

I Am Mine

July 20, 2022 Pele

THE SCENE: Cool. If you call 90 degrees cool, which, given recent temps, it actually kind of felt like. Sunny. Nice puffy clouds. Slight breeze.
F3 WELCOME & DISCLAIMER

Done.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 20 Moroccan Nightclubs

– Michael Phelps

– 10 Plank Jacks (4-ct), in Cadence

THA-THANG:

Mosey to Stop Sign to northeast of admin building. Do 30 seconds of the following 4 exercises (AMRAP). Rinse and Repeat.

Froggie Jumps
Rocky Balboas
Bobby Hurleys
Smurf Jacks

Mosey to grassy hill area by side of Everest. Battle buddy up. Do 5/10/15s:

PARTNER 1 RUNS to top of hill does 5x two exercises, runs back while PARTNER 2 does a slow mosey back and forth in the “bull pen”. Switch. Rinse and repeat two more times, increasing the reps to 10x and 15x. (* = exercise is a 2-count)
- Round 1 Exercises: PLANK JACKS AND SHOULDER TAPS *
- Round 2 Exercises: FLUTTER KICKS* AND BOX CUTTERS

Mosey to Everest. RUN UP EVEREST to base of Summit

Do 30 seconds of the following 4 exercises. Rinse and Repeat.

Bottle Openers
Pickle Pounders
Mountain Climbers
Shoulder Taps (changed to Merkins on the second round due to PAX complaints about repeating an exercise)

AYG with Battle Buddy up the Summit, in pairs, cheering on the next pair when we get to the top. Mosey to AO

MARY:

Crunchy Frogs x10, 4 ct IC (Man, these are hard!)
E2K x 20 4 ct IC left
E2K x20 4 ct IC right

COUNT-OFF & NAME-O-RAMA
18 Strong
CIRCLE OF TRUST/BOM:

There’s a line from a Pearl Jam song that I love. The song is called “I Am Mine”, and the line that has been sticking in my head recently is:

“I know I was born and I know that I’ll die. The in between is mine.”

The song was written by Eddie Vedder after the tragedy at the Roskilde festival in Denmark, where several members in the audience were trampled and killed at a Pearl Jam concert in 2000. The song has an existential feel to it, and what I appreciate about the lyric I mentioned is that 1.) it acknowledges that we only have a finite amount of time on this earth, and 2) it issues almost a challenge to oneself to make the most of this beautiful gift of life we’ve been given. Even the title of the song, I AM MINE, declares that the narrator is taking ownership and responsibility for that time in between birth and death. It’s almost defiant. I can choose what to do with it. The in between is mine.

The problem is… we don’t know how long we have to make it ours. We don’t know exactly how long we have to fully craft the tapestry of our lives. I had a sudden reminder of that last week with my car accident. If just one safety feature in my car had failed, I might very well be dead.

Have I lived my life to its fullest? Have I told those I love how much they mean to me? Have I made peace with my enemies? Have I taken that trip that I’ve always wanted to take? Have I served others enough to have made a difference? Have I fully committed to my Faith and my God? Fellows, the end to our beautiful gift can come at any moment. The “in between” is yours. Use it well.

MOLESKIN:
Prayers for an 8 year old boy who lost his mother in a car accident, and is also paralyzed from it. Prayers to Jan, Lilydipper’s wife, who was one of the first to talk to the boy following the crash.
ANNOUNCEMENTS:
F3 Work Day Aug 6!

15 Strong at Asylum

July 12, 2022 Sparkler

THE SCENE: Hot, humid and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH	IC – 21
Arm Circles up	IC 10
Arm circles dow	IC 10
Michael Phelps	a/r
Cherry Pickers	11
Mosey to bottom of stairs and around the cones and back up
Grady Corn	IC 20

THA-THANG:

Mosey to stop sign

11’s – Rocky Balboa – Squat – to cone

Pause

Mosey to wall

Peoples Chair against wall for 60 sec

Mosey to second wall

Peoples Chair against wall for 60 sec

Mosey to Admin Bldg

Get Partner

Heal dips – partner runs to tree on lawn, does 1 squat

Step up, partner does 5 squats

Bench dips , 15 squats

pause, rinse and repeat

LUnges, 1 squat

Freddy Mercury, 5 squats

Imperial Walker ,15 squats

Ring of Fire – 3 rounds

Mosey back to AO with cooler

Down Stairs

Bear crawl around cones, then run back up stairs

20 2 count american hammers

LBC – 30 IC

MARY:
no
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Following up on the 5 things that Steam mentioned on Tuesday, one of the 5 is habits with the T in habits = Time . The time factor is huge when you look at things you are doing. Simplifying your life will open up your available time and make room for high impact activities. Simplify

Personally, as an engineer I tend to over complicate things in order to make whatever I am doing the absolute best. Often times that the effort ends up taking longer and really wasn’t worth the extra effort. Look for the simple solutions that are good enough.

I recently was notified by Google that my storage was at the max, so I needed to buy more space or reduce storage. I had over 14,000 emails in my primary box. Over the years I had subscribed (intentionally and unintentionaly) to various companies and they kept sending me email some sent something once every few days or more. I don’t even open 99% of them and took me forever to reduce these and I realized why in the heck did I subscribe since I did not read any of them. I also don’t delete the uncritical ones after I read them, so I ended up where I am today- 14.5 Gb of emails because I didn’t file them and delete them correctly to begin with.

Facebook – I don’t post but I check it once a day. This is time that I can never get back

News feeds on my phone, 95% of what I read is pretty much worthless

TV- I watch the morning news while I have been doing my physical therapy exercises daily since Feb 10, pretty much every day. I can get the essentials in less that 10 minutes and can use the rest with better input.

Paying someone to do the tedious tasks. I change the oil and do most of the maintenance on my vehicles.

The ability to simplify means to eliminate the unnecessary so that the necessary may speak (Hans Hofmann)

Point is, these things can suck your time and keep you from finding your higher level purpose, keep you away from those in your life that need your time and of course from doing Gods’ work. So take a close look at the things or habits that have made your life un necessarily complex and find a way to simplify.

MOLESKIN:
Pray for @Bluebird in his upcoming trip to Greece
ANNOUNCEMENTS:
August 6 – Work Day at Cerebral Palsy Center – need help!

God Our Father

July 9, 2022 Lillydipper

THE SCENE: Thunderstorms, temps in high 70s and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We started out under the Pavilion because it was raining like crazy with lightening and thunder.

25 Side-Straddle Hops, 10 Mountain Climbers, 10m Cherry Pickers, 10 Twisties, 10 Little Baby Arm Circles Forward and Backward, Little of This and That

THE THANG:

Run around the Pavilion 5 times.

Next, we did a Ladder with 30 seconds each of the following exercises, going up ladder than down while cutting first exercise out etc. so that by the end we did each exercise for five periods of 30 seconds.

Burpees
Bench Dips
Decline Merkins off Benches
Iron Mikes
American Hammers

Lunge around Pavilion one time. Next, we did 30 second Al Gore with backs to wall.

Run around pavilion 4 times.

Elevens starting with 10 Picnic Table Pull-ups and 1 Bench Step-up.

With the rain subsiding we moseyed to the parking lot just north of the Pavilion. We ran to the four corners doing the following exercises. After the exercises we ran all the way around the parking lot one time.

Corner 1, 10 Smurf Jacks
Corner 2, 10 Star Jumps
Corner 3, 10 Bobby Hurleys
Corner 4, 10 Squat Jumps

Mosey back to Pavilion to do 20 Bench Step-ups.

Mosey back to the same parking lot. We circles the parking lot again, stopping at each corner to do the following exercises, then running all the way around the parking lot when finished:

Corner 1, 20 Hello Dollies
Corner 2, 20 Big Boy Sit-ups
Corner 3, 20 Flutter Kicks
Corner 4, 20 Bicycle Kicks

Next we went to the curb on the eastern side of the parking lot. We did the following types of runs the eastern curb to the western curb:

Half speed sprint to western curb.
Bernie Sanders to the eastern curb.
Karaoke Right to the western curb.
Karaoke Left to the eastern curb.
Butt kick run to the western curb.
High knees run to the eastern curb.
Sprint to the western curb.
Sprint to the eastern curb.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNGs. Mr. Jinxy joined us for the BOM and went to Coffeeteria with us.
CIRCLE OF TRUST/BOM:
God Is Our Parent

Romans 8: 38-39 says, “For I am convinced that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.”

1 John 4:16: “So we have come to know and to believe the love that God has for us. God is love, and whoever abides in love abides in God, and God abides in him.”

In the Bible we are told to call God “our father.” We are also taught that there is no greater love than that of God for us. We are His children. When I take time to dwell upon that, it gives me great comfort. Because those of us who are fathers know how incredible our love is for our children.

I found that out after my oldest child, Faith, was born. I remember going to work the few weeks after she was born and sometimes hearing babies cry in the clinic I worked at. I had heard similar cries before Faith was born. But those same types of cries now stirred up something in me, as if I was hearing her cry and needed to comfort her by instinct.

As parents we ache for our children. My son, Bennett, played on the freshman basketball team at West High School. He was a good player but found himself sitting on the bench in most games. I remember the tears on the rides home from the games, his frustration and anger at not being able to play for even a few minutes in a game. I ached for him, I hurt for him, I felt tears myself on those long rides home. I remember Faith going through a time of depression in high school, worrying about her, hoping that each day she would just be ok. She was such a hard working and efficient student yet would get so down on herself.

And I recall such happy times as well, moments when I felt so overjoyed and proud of my children. I remember Faith having the primary role in a musical at Bearden Middle School and the ovation she got from the audience. I took a walk that night by myself, dreams of Faith performing on Broadway in my head. I remember Bennett winning the Geography Bee at Bearden Elementary School. My son Bennett, shockingly winning over these other smart kids who seemed to always get the accolades. I recall Jan and I going to Starbuck later that morning, just to share a cup of coffee and giggle with pride.

Those little moments as parents when we ache, when we hurt, when we laugh, when we bask in the happiness of the actions of our children may seem so small to someone else. But it is so huge for us as parents. If Jan and I can have that kind of love for our children, how great must God’s love be for us. Think of God watching your own hurts, your own victories. Think of Him hurting for you. Think of him shouting for joy with your own victories. Is that really possible? If God is all powerful, if God is our creator, if God is Love, then the answer is yes. Think of that when you go through the rest of your day. Think of that when you go to sleep to night. God, your loving father, is with you.

MOLESKIN:
Prayers for Mr. Jinxy and his wife as they come to an important real estate decision regarding his wife’s business operation.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Center on Saturday, August 6.