F3 Knoxville

Tag: Fins

20:1 Fun

THE SCENE: Upper 50s. Kinda chilly actually.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

HR Merkin x 5

Low Peter Parker x 5

Iron Mike x 5

Run down to the troll bridge and do 2 Burpees

THA-THANG:

20-1 Circuit

HR Merkin

Low Peter Parker each leg

Iron Mike each leg

Run to troll bridge and do 2 Burpees after each set of exercises

MARY:

LBCs for time

COUNT-OFF & NAME-O-RAMA
17 bros
CIRCLE OF TRUST/BOM:

Rules to teach your son

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God

MOLESKIN:
ANNOUNCEMENTS:

Lamar

THE SCENE: 74 degrees F, 82% humidity, partly cloudy skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out Front Claps, Imperial Squat Walkers, Plank Walk Outs

THA-THANG:

Meander mosey to Waxjob Hill

AMRAP:  8 Minutes Each Round/1 Minute rest

Round 1:  10 reps 3,4,5,6 Body Builder – Run Up Hill – 10 reps 1,2,7,8 Body Builder

Round 2:  10 reps 4 count Shoulder Taps – Bear Crawl Hill – 10 reps WWII Sit Ups

Round 3:  10 reps Carolina Dry Docks – Bernie Up Hill – 10 reps 4 Count Flutter Kicks

Mosey back to the Grinder

Round 4:  10 reps/leg Step Ups – Skip 40 yards – 10 reps Merkins

MARY:
Box Cutters, Windshield Wipers, LBCs

COUNT-OFF & NAME-O-RAMA
Total of 21 including two young sons (Coconut and Nightmare) of 3 Rivers and FNG Palmetto (Darren Macy)
CIRCLE OF TRUST/BOM:
There was a lot of turbulence in the 1960’s.  They were marked by assassinations, a nuclear war threat, the Vietnam War, war protests, racial tensions, and a growing drug culture. I entered high school in 1966 into a newly expanded, air conditioned building in a small town 45 miles southeast of Houston, TX.  Lamar Consolidated High School was being integrated with the closing of A. W. Jackson, an African-American only high school.  With a student population of almost 2,000, things went very smoothly from my teenage perspective.

We are presently in a period that has some resemblances to the 1960’s when it comes to racial tensions.  In the 50 years since my graduation from high school, there have been far too many incidences that remind me of the deep rooted inequality and prejudices that still exist in our country.  Each time these incidences occur and at various other times I pull out a small clip from my wallet.  It is from March of 1970 and it has been in all of the wallets I have owned over the past 50 years.  It is a short letter to the editor of Newsweek magazine. It is titled, Absurdity and Insanity:

Well, I suppose that all of those white rioters in Lamar, S.C. (NATIONAL AFFAIRS, March 16), will go home, wipe the dust off their cars, shine up their “America, Love It or Leave It” signs, watch the evening news and be disgusted with the young revolutionaries, go to church on Sunday and, when election time rolls around again, vote for George Wallace who will protect them against all of these damn dissenters.         BOB MAYHAM

Given the events around the death of George Floyd, I decided to do a little research about the Lamar SC Riots and came upon an article about some of the black students riding the buses the day two of the buses were overturned by white rioters.  The article concerned a 50th anniversary gathering of several students.  Mary Timmons was 16 years old at the time and was in one of four buses stopped.  Hers was not overturned but I can only imagine the fear she must have felt.  A quick search on Facebook and I sent her a photo of the Newsweek clip and a personal note on Facebook Messenger.  I wrote on May 28th:

Dr Timmons.   I was reading about the terrible tragedy in Minneapolis with the merciless death of George Floyd. Similar travesties happens far, far too often. Each time I pull out this little short letter to the Newsweek editor from March 1970. I have carried it in my billfold since my senior year in high school, 50 years ago.  I was sharing this clip with a Facebook friend and giving her some background about it. Today in a Google search about the Lamar Riot I came across an article with your name in it. I thought I would share it with you. Much has happened in the past 50 years. Progress has been made but the rate of change has not been fast enough. You obviously endured great pain 50 years ago. May God’s grace continue to engulf you and help you be a light to others.

It wasn’t until June 8th that I receive the following:

Thank you so much Bob.

We never know whose lives we touch as we going through. God always has a purpose beyond our imagination. What we go through is not about us, but to help strengthen others during their time. I am so happy to be a witness in this hour we are in. I never thought fifty years later we would be facing the world of change. What is so beautiful is we have the world standing with us.

I was touched by her words.  Perhaps this time around we will get it right as a society, as a country, as incredibly blessed creatures of a loving God.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Peanuts & Crackerjacks

THE SCENE: Upper 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was on the fly due to nearly double the number of pax for a Saturday and not having enough space for my planed warm-up.
SSH
Tempo Curls w CMU
Ankle Taps
Tempo Squats

THA-THANG:
Took the Pax to the Baseball Field for a baseball themed beatdown (music and all!) The dice calls the beatdown movements, roll the dice complete the exercise and return to roll the dice.  If running to a base you run them as if you would in baseball. (Example – Dice roll of 4 – Run to 3rd base and complete 30 Merkins; you would run as if you “hit” a triple, running to first then 2nd and finish at 3rd base with 30 Merkins prior to running back to re-roll the dice for the next movement.

ROLL 2 DICE AND COMPLETE THE EXERCISE:
2. Run to 1st base and complete 10 burpees
3. Run to 2nd base and complete 20 V-ups
4. Run to 3rd base and complete 30 Merkins
5. Run to pitchers mound and complete 20 CMU Thrusters
6. run to right field and complete 50 Air Squats
7. Run to center field and complete 40 BBS
8. Run to left field and complete 50 Ankle Taps
9. Millennial run around baseball field
10. Run stairs 10 times
11. Complete 30 bleacher Dips
12. Walking Lunge around all the bases

MARY:
CMU Flutter Kicks
CMU American Hammers
LBC Cash Out

COUNT-OFF & NAME-O-RAMA
14 H.I.M.S
CIRCLE OF TRUST/BOM:
James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.

*James doesn’t say IF you face trials, but WHENEVER you face them. He assumes that we will have trials and that it is possible to profit from them. The point is not to pretend to be happy when we face pain, but to have a positive outlook (“consider it pure joy”) because of what trials can produce in our lives. James tells us to turn our hardships into times of learning. Tough times can teach us perseverance.

Word to Ya Moms

THE SCENE: Mid 60’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Arm circles x 10 each way
Hillbillies x 10
Burpees x 5
Lunges x 5
Merkins x 5
BBS x 5
Squats x 5
THA-THANG:
Drop BOMBS on this side the park.
5 targets on the loop. Run and drop BOMBS. Run and drop BOMBS. Etc.
B Burpee 10
O Lunges 15
M Merkins 20
B BBS 25
S Squats 30
MARY:
B O M B S
COUNT-OFF & NAME-O-RAMA
14 including 2 FNGs Kipper and 3Rivers
CIRCLE OF TRUST/BOM:
The bombs in our lives fall on our heads and attempt to blow us to pieces. We here at the Bomb Shelter have an circle of protection from the destruction. Through our bond of sweat and pain we support each man and lift them out of the ashes when it all becomes too much.
MOLESKIN:
Fun!
ANNOUNCEMENTS:

Surrender

THE SCENE: 67 degrees F, 90% humidity, sprinkles turning to partly cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Overhead Claps, Cherry Pickers, Imperial Squat Walkers

THA-THANG:

With a CMU, run to the first light pole and perform 12 exercises indicated

Light Pole (LP) #1:  Floor Press (leave CMU at light pole)

Run back to starting point, run to LP #2 (pick up CMU on the way)

LP #2:  Floor Press, Bent Rows (leave CMU at LP #2)

Run back to starting point, run to LP #3 (pick up CMU on the way)

LP #3:  Floor Press, Bent Rows, Curls

Repeat above sequence until all listed exercises are completed.

LP #4:  Floor Press, Bent Rows, Curls, Lawn Mowers

LP #5:  Floor Press, Bent Rows, Curls, Lawn Mowers, Triceps Extensions

LP #6:  Bent Rows, Curls, Lawn Mowers, Triceps Extensions, Incline Merkins

LP #6:Curls, Lawn Mowers, Triceps Extensions, Incline Merkins, On The Shelf

LP #5:  Lawn Mowers, Triceps Extensions, Incline Merkins, On The Shelf, Upright Rows

LP # 4:  Triceps Extensions, Incline Merkins, On The Shelf, Upright Rows, CMU Swings

LP #3:  Incline Merkins, On The Shelf, Upright Rows, CMU Swings, Squat Press

LP #2:  On The Shelf, Upright Rows, CMU Swings, Squat Press, Blockees

LP #1:  Upright Rows, CMU Swings, Squat Press, Blockees, Decline Merkins

MARY:
Box Cutters, Protractors, LBCs

COUNT-OFF & NAME-O-RAMA
11 HIMs plus Lactose and Pigpen
CIRCLE OF TRUST/BOM:
The small group I’m in with my church had a Zoom meeting last week with Petra and Tom Damms of Dignity International in Prague, Czech Republic.  They provide Christian ministry services to refugees detained in an area camp.  Most are seeking political asylum and some are escaping imprisonment and/or death.  The goal for the majority is to reach Germany but the Czech Republic is in the way and that government is not too sympathetic to their plight.  Some are granted visas but most are turned back and deported.  The whole process can take as long as three years for each refugee to learn their fate.

During the conversation, Tom and Petra were asked what kept them going physically and emotionally.  Part of the answer was anticipated.  Part was not.  Faith in God and the desire to be the hands and feet of Jesus was the obvious.  “Surrender” was not, yet proved the be the most convicting to me.  Petra said she used to pray for wisdom and to know God’s will.  Now she prays for surrender.  She believes she knows God’s will for her and that He has given her the wisdom to determine what her response is to be.  She now prays that she surrenders herself fully to God to carry on His mission.

What a powerful thought!  I looked up what that should look like to those who believe in God and what that should mean.  This is what I found.

Surrender means to yield ownership, to relinquish control over what we consider ours: our property, our time, our “rights.” When we surrender to God, we are simply acknowledging that what we “own” actually belongs to Him. He is the giver of all good things. We are responsible to care for what God has given us, as stewards of His property, but by surrendering to God, we admit that He is ultimately in control of everything, including our present circumstances. Surrendering to God helps us to let go of whatever has been holding us back from God’s best for our lives. By surrendering to God, we let go of whatever has kept us from wanting God’s ways first.

Please God, help me surrender to You.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.