F3 Knoxville

Tag: High-Heels

Giving in Thanks

THE SCENE: Beautiful and sunny day, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Pinto Twists, 10 Windmills, Gobble Trot around the parking lot, 7 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward.
THA-THANG:
Mosey on trail toward Mt. Everest but stop halfway for 20 American Hammers.

Continue mosey to base of Mt. Everest.  We will do 10 Tempo Merkins and 10 Tempo Squats.  We will then run to top of Everest.  At top we will do 30 Baby Crunches, 20 Hello Dollies and 10 Shoulder Taps.

Mosey to Shaded Parking Lot across street from Northern Ball Park Entrance Parking Lot.  We will do 20 Flutter Kicks.

Mosey to Caribbean Parking Lot.  We will run a U shape around parking lot stopping at every 3 islands to do exercises.  Those getting to end of U first will sweep men back.  Here are the exercises:

  • 20 Smurf Jacks
  • 10 Hand Release Merkins
  • 20 Bicycle Kicks (4 ct)

Mosey go grassy area by first ballpark off of Northern Ball Fields entrance.  We will play a game of 10 second huddle football (no more than a ten second huddle between plays).  The game will be touch with one blitz allowed per four down and only mid field being a first down mark.

COUNT-OFF & NAME-O-RAMA
29 men/boys with one FNG, 5-year-old Jack, son of Lunch Money.  Jack now has the F3 name of Turkey Gobbler!
CIRCLE OF TRUST/BOM:

I had the opportunity to look at some quotes from Presidents that each made on Thanksgiving Day.  I was struck by how many, in giving gratitude for the way our nation has prospered, also gave attention to the need to give to others, particularly the less fortunate.  I will quote from two of those presidents:

Calvin Coolidge 1925:

 “As we have grown and prospered in material things, so also should we progress in moral and spiritual things. We are a God-fearing people who should set ourselves against evil and strive for righteousness in living, and observing the Golden Rule we should from our abundance help and serve those less fortunately placed. We should bow in gratitude to God for His many favors.”

Ronald Reagan 1981:

“In this spirit, Thanksgiving has become a day when Americans extend a helping hand to the less fortunate. Long before there was a government welfare program, this spirit of voluntary giving was ingrained in the American character. Americans have always understood that, truly, one must give in order to receive. This should be a day of giving as well as a day of thanks.”

To give to others is an American call and certainly a call for F3.  I am proud of F3 for the principal we attempt to follow of giving to the community and those in need.  I have been struck by the way are N’antans, currently Judge Judy and formerly Abscess and Cap’n Crunch have made that a mission of F3 Knoxville.  Let us keep the spirit of giving in our hearts as we give thanks for our blessings.

MOLESKIN:
Prayers for Pinto, for Ribbed’s wife as she goes through surgery for removal of tumor by spine on Dec 14, for Curveball and his wife as they head to Florida on Saturday for surgery she will have there early next week, for the wonderful woman that F3 helped clean shelves in her garage last week, and for the lonely and isolated in our country on this Thanksgiving Day.

Mercy Now

THE SCENE: Clear evening, temps in 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Burpees, 10 Mountain Climbers, 10 Windmills, 10 Cherry Pickers, 10 Baby Arm Circles Forward and Backward, Little of This and That
THA-THANG:
Mosey on dragon tail and up past Haslam Boulder to street nearby.  We will stop to do 20 American Hammers.

Mosey on trail toward Lyons Bend and stop as it intersects with other trail.  We will do 20 Hello Dollies and 20 Merkins.

Mosey west on trail and then south on trail to foot of Summit.  We will do 20 Flutter Kicks and 10 Hand Release Merkins.

Mosey to grassy area by Utilities Bldg.  We will do 20 Bicycle Kicks and 15 Shoulder Taps.

Mosey to Lane that Semi-Circles by soccer fields.  We will do 20 Box Cutters and 20 Carolina Drydocks.

Mosey on Semi-Circle Lane to Southern Ball Field Parking Lot.  We will bear crawl 10 parking lane lengths, lunge 10 lengths and Bernie the remainder.  We will do the same thing going back to where we started.

Mosey to curbside by street leading back to A0.  We will do 20 Curbside Bench Dips.

Mosey to AO area.  We will do 10 Hand Release Merkins, then Bernie halfway up mini cardiac and run rest of the way up.  Run back down to AO.

MARY:
At AO we will finish with Ring of Fire doing merkins.
COUNT-OFF & NAME-O-RAMA
18 men including one FNG, Crawdad’s 11-year-old son, Asher, whom we dubbed Speed Flash.
CIRCLE OF TRUST/BOM:

Hebrews 4:16:   Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

I was listening to Spotify and heard a song with words that made me think of Corona Weight’s brother who is currently in prison.  Corona Weight has asked for prayers for his brother a number of times at our Asylum PM BOM. Corona Weight obviously loves his brother and prays not only for his brother’s health, but his salvation.

The song I was listening to is called Mercy Now and is sung and written by Mary Gauthier (pronounced GOH-shay).  Here are the lines that made me think of Corona Weight and his brother:

My brother could use a little mercy now
He’s a stranger to freedom, he’s shackled to his fear and his doubt
The pain that he lives in it’s almost more than living will allow
I love my brother, he could use some mercy now.

This “brother” in the song may not even be in prison but is a stranger to freedom.  And, from what Corona Weight has told us about his brother, that he loves so much, even out of prison he will be “shackled” unless he can turn his life around.  His brother needs mercy.

Yet, as I listened more to Gauthier’s song, I realized that she was talking about more people than her brother (and her father, whom she described in the first lines of the song).  Our country and even our churches need God’s mercy:

My church and my country could use a little mercy now
As they sink into a poisoned pit it’s going to take forever to climb out
They carry the weight of the faithful who follow them down
I love my church and country, they could use some mercy now.

The true Christian knows that Gauthier is right.  We realize that we, too, are sinners who wear our sin as much as anyone else.  And, we trust in God’s mercy to save us.  For the fact is that we all, no matter how rich or poor, no matter where we live, no matter what church we attend or people we associate with, need mercy.

Some of the last lines of Gauthier’s song read that every living thing could use some mercy now:

Only the hand of grace can end the race towards another mushroom cloud…
I know we don’t deserve it but we need it anyhow
We hang in the balance dangle ‘tween hell and hallowed ground

And every single one of us could use some mercy now.

Lord, have mercy on every single one of us.  We can use it and we need it now.

MOLESKIN:
Prayers for Corona Weight’s brother, Jared.
ANNOUNCEMENTS:
Bring coats by next Tuesday for charity drive.

Omaha to Paris

THE SCENE: Couldn’t be a nicer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lots of on-time pax this morning! Stalled with some Michael Phelps or something while we waited on the stragglers, and did burpees in honor of Swimmies’ on-time (for him) arrival. Then it was time to get going. I read an article on the op-ed page of the New York Times ( https://www.nytimes.com/2014/06/06/opinion/memories-from-normandy.html ) that got me thinking I’d like to meet the author, who lived in Sweetwater.
THA-THANG:
Down to the CMUs. 5 rounds of Keepaway, or whatever that game is called. Whiskey Tango Foxtrot in between rounds. Team 1 won, although numerous lawsuits have been filed and the outcome will be contested until the recounts are over and the results have been certified.

Clint’s mom thought she outsmarted the US Army by sending Clint to typists school to keep him out of the draft. He was sent instead to the 82nd Airborne, 512th Glider Infantry.

There was work to do at the Cloud. Stepdowns, LBCs, Box cutters.

Jack Webb showed up…easily the least welcome guest at any workout.

Clint trained in Africa and was dropped into Italy. Fought his way past Mt Vesuvius, which he sketched in his secret and illegal diary.

Moseyed to the dock, practiced some Junk Science – like 90% of us are statistically entitled to 10 more years.

Clint Riddle got into a glider again and landed somewhere near Sainte Mere Eglise, and they fought their way into France.

Operation Overlord, our tribute to those guys. Omaha (Beach) to Paris. It’s almost a half a mile, and it’s all uphill. It is not easy.

Back to back Have a Nice Days, mosey home, ATM.

MARY:
Ain’t nobody got time for that

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Clinton Riddle stayed a Private until the war was over and he was finally discharged. He came home to Sweetwater, married, had kids, became a bi-vocational pastor, and started talking about his experience of war in his 90s, when he was one of the few people left to talk about them. He spent 3 hours one morning with me and my sons, telling us about every part of his time in battle. Pvt Riddle died last December. He was 98 years old.
MOLESKIN:
With gratitude to Clinton Riddle and everyone who serves selflessly. With gratitude to the men of F3.
ANNOUNCEMENTS:
I owe Jumbo breakfast – INCREDIBLE Omaha-to-Paris sprint.

Swimmies + 2 For Tuesday Tribute

THE SCENE:

70s, feeling good, feeling great, pre-ruckers come back around 1735

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’m honored to be out here as your Q tonight
  • Couple of things before we kick off
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have so if you do need to modify anything we do this evening feel free to do so but push yourself and the men around you

(COVID concerns – maintain 6ft if possible)

  • FNGs — Edgar (GORUCK)


WARM-O-RAMA:

(Swimmies Birthday Warm-o-Rama)

  • 35×4 SSH
  • 35×4 SSH
  • 17×4 Rockette
  • 17×4 Rockette
  • 17×4 Baby Arm Circles Forward
  • 17×4 Baby Arm Circles Backwards
  • 17×4 shoulder taps
  • 17×4 shoulder taps

 

THA-THANG:

(Mosey to the Bat Cave)

(1) 20s

  • 2 points of contact: bottom of the stairs + up here at the Bat Cave
  • Bottom of the stairs: Imperial Walkers
  • Bat Cave: BackBelly Flops
    • 1 BBS — 1 burpee (chest on ground)
  • 5 reps each POC for a total of 20 reps
    • All on a 1 count
  • Happy 2FT
    • R&R — everything on a 4 count now

(35 count from Swimmies – first 35 count in the history of F3 probably)

Running against the remaining time, PAX mosey down the hill around the back side of the AO, stopping every so often to knock out 5 reps of an exercise either on a 4 count or 1 count (SSH, merkins, flutter kicks, wall-sit bus drivers)

(Mosey back to AO — Snowflake sprints because he’s a beast)

MARY:

Core 4 – Happy Birthday edition

– Flutter Kicks while PAX sings Happy Birthday once through

– Rinse and Repeat because 2 For Tuesday

American Hammers while PAX sings Happy birthday once through

– Rinse and Repeat because 2 For Tuesday

COUNT-OFF & NAME-O-RAMA

26 including 1 FNG – Goosecall

CIRCLE OF TRUST/BOM:

[ “What A Time To Be Alive” ]

The Crucible – USMC

  • The final challenge of recruit training is known as the Crucible. It is a 54-hour training exercise that validates the physical, mental and moral training they’ve endured throughout recruit training.
  • The recruits are broken down into squads to face the challenges of the Crucible. They face challenges testing their physical strength, skills and the Marine Corps values they have learned throughout training. Throughout the event, the recruits are only allowed a limited amount of food and sleep.
      • Anyone else faced challenges this year that have tested their physical strength and skills and their values?
      • Anyone else had limited sleep this year?
      • Anyone else learn anything in the past year?
  • The final stage of the Crucible is a 9-mile hike from the training grounds to the Iwo Jima flag raising statue at Peatross Parade Deck. Upon completing this challenge, the recruits are handed their Eagle, Globe and Anchors, symbolizing the completion of their arduous journey to become U.S. Marines.

                                              ___________________

  • There was a time in my life not too long ago that I wanted to make it there more than anything. I studied, I worked hard, I put in the hours, I did all of the right things – and it’s not what the Lord had for me at that time.
  • I craved it. I could see it. I wanted it so bad. And it’s not what the Lord had for me at that time. But that’s not the point.

                                              ____________________

As HIM – we’re in the crucible right now. Congratulations, you made it.

And what a time to be alive — for such a time as this.

And I can understand that it might feel like we’ve been in that final 9 mile ruck March for months now. But if you stop at mile 7 you miss it. If you stop at mile 8 you miss it. If you stop at mile 8.5 you miss it.

And unlike the Marine Core Crucible – you don’t get anything for making it through tough times. You don’t (always) get this tangible thing you can hold in the palm in your hand as a representation of how much you’ve been through. No ones going to give you anything for making it through.

But there is someone who gave up everything so that you COULD go through. So that you could go through the crucible for such a time as this. And He gives you everything you need to do so.

MOLESKIN:

Proverbs 4:25-27 (ESV & Message)

Enter the Sanctuary – Embrace the Crucible (sermon by Rick Dunn) — https://subspla.sh/c6sz9xd

– Prayer requests for loved ones that are no longer with us

ANNOUNCEMENTS:

F3’s 5 Year Anniversary Convergence

– Saturday, November 7th

– Asylum AO

– 0700 – 0800 followed by transfer of leadership of Nantann role and breakfast celebration

Give Up Your Seat

THE SCENE: Perfect! Mid 70s, slight breeze, partly cloudy, low humidity
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!  Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet.  We will be splitting up into groups smaller than 50 if necessary.  We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.

WARM-O-RAMA:

– 7 decreasing Motivators (in cadence)

– 10 Steve Earl’s

– Little bit of this and that

– 10 Cherry Pickers (4 ct, IC)

–  15 Moroccan Nightclub (4 ct, IC)

THA-THANG:

Mosey to Hill near Area 51.

  • HILL PYRAMID : Do each exercise then run to hill after each set (All are 4-ct, except plank jacks)
    • 20 Tempo Squats
    • 20 Tempo Squats, 20 Mountain Climbers
    • 20 Tempo Squats, 20 Mountain Climbers, 20 Plank Jacks
    • 20 Mountain Climbers, 20 Plank Jacks
    • 20 Plank Jacks

Mosey to parking lot near Area 51

  • DORA SUICIDES- PARTNER UP!
    • Partner does modified suicide (HOP to first cone, run back, LUNGE to second cone, run back, BEAR CRAWL to last cone, run back), while partner does the following, then switch. Cumulative reps:
      • 100 CDDs, 100 LBCs, 100 Side Straddle hops

Mosey to mowed field southeast of Admin building.

  • RECTANGLE OF DEATH
    • AT FOUR CORNERS: 20 BBS, 20 AMERICAN HAMMERS , 20 BOBBY HURLEYs, 20 BOTTLE OPENERS
    • How to get to the corners… : Short Side 1: Bear Crawl Merkins (Four Bear Crawls, then 1 merkin), Short Side 2: Burpee Broad Jumps (4 broad jumps then 1 burpee) Long Side 1: Suicides, Long Side 2: Bernie Suicides.

Mosey to stairs that lead to the Coliseum.  50 Calf Raises OYO.

Mosey to AO.

MARY:
Homer/Marge

Captain Thors

COUNT-OFF & NAME-O-RAMA
12 HIMs, no FNGs

CIRCLE OF TRUST/BOM:

https://www.youtube.com/watch?v=L-LK_MyvnLA

I recently watched the clip above, and it hit me at a time when I needed to watch something to remind me of good in the world, of true kindness.  It’s only 3 minutes long, and is worth the watch.  In summary, it portrays an elderly man walking down the aisle of a crowded train.  Most of the passengers– with one exception– avoid looking at the man, not wanting to make eye contact, out of shame… they know they should offer their seat to the old man, but are unwilling to sacrifice their own comfort for his.  The exception is a middle-aged woman who offers him her seat.  He initially refuses, as his is a standing room only seat.  She winks at him and says that hers is as well, and that she is younger and has more energy and won’t mind standing.  He finally accepts the seat, and they travel in silence for awhile.  Day turns to evening and evening to night. She has 5 more hours to go, standing the whole way.  A conductor comes down to check tickets.  When he checks her ticket, he realizes that she has a ticket for the seat where the old man is napping.  She gives the conductor a conspirational wink, indicating that she willingly gave up her seat, and that there is no need to disturb the man.  The conductor appreciates this gesture, and tells the woman there is an empty seat in another car that she can have.  She nods and thanks him.  Then she reaches up to the luggage rack and takes down crutches, which she uses to walk down the aisle.  She is handicapped. Yet she sacrificed her own comfort, standing for hours, to help a stranger in greater need than her own.

This story reminded me a bit of SANTA MOUSE, my favorite Christmas story.  Santa Mouse who was a lonely mouse in a big, empty house, who had nobody to talk to and very little food, and no name.  He has imaginary friends, has imaginary tea parties, and scrounges for scraps of food.  His greatest possession is a small hunk of cheese he has been saving.  On Christmas Eve, he carefully wraps up the cheese, his greatest treasure, to give to Santa, because he realizes that Santa gives away presents, but never receives any in return.  Santa is so grateful for the gift that he takes on the mouse as his helper, and gives him a proper name for the first time… Santa Mouse.

Real kindness is when you are willing to give up something that you very much need yourself.

LUKE 21: 1-4

1 As Jesus looked up, he saw the rich putting their gifts into the temple treasury. 2 He also saw a poor widow put in two very small copper coins. 3 “Truly I tell you,” he said, “this poor widow has put in more than all the others. 4 All these people gave their gifts out of their wealth; but she out of her poverty put in all she had to live on.”

MOLESKIN:
Prayers for Guppy’s Grandmother.

ANNOUNCEMENTS:
Convergence and Third F this Saturday at the Bomb Shelter, 7 am.  Bring a lawn chair and suggested $10 donation for breakfast, which will be provided.  Drifter will be the speaker.  Another convergence is planned at the Asylum on Nov. 7.