F3 Knoxville

Tag: Jumbo

The Hills Are Alive With The Sounds of F3

THE SCENE: Nice Day! Chilly at 7:00 am start mid 40s. Clear sky
F3 WELCOME & DISCLAIMER

Follow the Covid recommendation’s …. I am worse than any amateur, modify as necessary. We are going to do some hills today.

WARM-O-RAMA:
SSH X 15 , Butterfly Stretch ( Coach Dunn’s advice always appreciated), IT Band/Hip band stretch, quad stretch, arm circles, 5 Burpees. ( Pluto has no rhythm so the counting is always off a little )

THA-THANG:

The goal for this workout was to hit each of the primary hills in the Asylum AO. While planning the workout Pluto realized that an appropriate theme was the movie the Sound of Music. At multiple points in the workout the Pax sang the “The Hills are alive with the sound of F3” The singing was high spirited, but not in tune.

  • Run from AO start to base of Everest. At Everest Base: 20 Beachball  Merkins & 20 LBCs
  • Run up Everest – Al Gore till 6 up then Mosey to Stop sign. At Stop Sign 15 Squats with 5 second hold at bottom. Mosey to bathroom building at base of Picketts Hill.
  • Run up Pickets Hill with 5 Burpees at each plateau ( 5 Plateaus & 25 burpees if the hard side was chosen) Mosey down to Picnic Tables
  • Picnic Tables – 15 Picnic Table Pull Ups, 15 Dips, 20 Merkins in parking lot. Rinse & Repeat 2x. Did a few yoga stretches and core at  flagpole then mosey between ballfields to base of Cardiac Hill.
  • Run up Cardiac Hill with 10 Imperial walkers at every second light ( We sang the Hills Are alive at Base and put a headlock on a passing walker )
  • Mosey to CMUs… 20 Curls, 20 Overheads, 20 rows with CMUs Rinse & Repeat x 2 then mosey to base of Baby Cardiac Hill.
  • Up & Down Baby Cardiac Hill 3 x with LBCs or Ankle touch core work at base x 20.
  • Finished together running up final hill to AO start point while singing “Climb Every Mountain”

COUNT-OFF & NAME-O-RAMA
24 Pax got better this fine morning! Pele, Drum Major, Waffle House, Lillydipper, Hot Tub, Hooker, Jumbo, Mickey, G String, Convoy, Choir Boy, Matlock, Dung Beatle, Gilligan, Abacus, Gobbler, Swimmies, High Heels, Crawldad,
CIRCLE OF TRUST/BOM:
Pluto shared how one of his favorite movies to watch during the Christmas season was the Sound of Music. As we hit the four hills of the Asylum AO this morning the song the Hills are alive with the sound of F3 was an appropriate theme. It is a rare that we do all four of these hills in a workout. Only have time to do so on a 1 hour Saturday. As we finished the workout the song ” Climb Every Mountain” was a closing song and finished  the Sound of Music workout  theme nicely. Pluto then shared 10 points of Trivia related to the Sound of Music and a tie in to leadership lessons from the Sounds of Music that were in a Forbes Magazine article a few years ago.

Sound of Music Trivia:

The Von Trapps did escape Austria as the Nazis came to power, but they didn’t flee over the Alps, they got on a train to Italy and then traveled to America, where they had a concert tour scheduled. The day after they left, Hitler ordered the Austrian borders shut.

When they left Austria, Baron von Trapp and Maria had already been married for years and had two children of their own, with another on the way.

When the von Trapps came to America they settled in Stowe, Vermont. They opened the Trapp Family Lodge, which is operational to this day.

The Sound of Music was the eighth and final musical written by Rodgers and Hammerstein, but Hammerstein never saw the movie. He died of stomach cancer nine months after the Broadway premiere.

“Edelweiss” was the last song Oscar Hammerstein ever wrote, the production of the movie had to stop for two hours to teach all of the extras the words to the song for that scene.

When it came to the movie, Julie Andrews wasn’t the first choice for Maria! Producers wanted Grace Kelly or Doris Day to replace her.

Sean Connery, Richard Burton and Bing Crosby were in the running to play Captain von Trapp, before the role went to relative newcomer Christopher Plummer.

Kurt Russell and Richard Dreyfuss also auditioned to be von Trapp children.

While filming the iconic opening scene, twirling in the hills of Austria, Andrews kept getting knocked down in the mud by the gusts from the helicopter carrying the camera.

Adjusted for inflation, it’s one of the highest grossing films ever made, right behind Gone With the Wind and Star Wars.

It had the longest first run in U.S. cinemas ever at four and a half years.

Forbes Magazine: Four Leadership Lessons from Maria Von Trapp 

https://www.forbes.com/sites/geoffloftus/2016/05/28/four-leadership-lessons-from-maria-von-trapp-julie-andrews/?sh=3c7d0e4210c6

MOLESKIN:

As we prayed together we as HIMS so often pray for our significant others and others in the Pax undergoing spoken challenges. Please remember that each of us has our own challenges each day & that all of us are going through something. Remember to pray for all the unspoken needs of our Pax and fellow f3’ers
ANNOUNCEMENTS:

The workout was followed by a well attended and enjoyed coffee time at Panera.

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.

Don’t Look Back

THE SCENE: Sunny, temps in low 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Y 20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Cherry Pickers , 32 Grady Corns, Left Leaner (Liberal), Right Leaner (Conservative), Little of This and That.
THA-THANG:
Mosey to Coliseum. We will do 20 American Hammers and 10 Tempo Merkins.  Mosey to parking lot below Coliseum.  Each man gets a partner for Doras.  While partner runs up stairs and to driveway coming back to parking lot the other partner does exercises.  Here are the exercises that each two-man team completes:

  • 100 Squat Jumps
  • 100 Iron Mikes (both feet = 1)
  • 100 Hello Dollies (4 ct)
  • 100 Flutter Kicks (4 ct)
  • 200 Baby Crunches

Mosey to stop sign at southeastern corner of Admin Bldg.  There will be cones planted along the roadway.  Men will stop at each cone to do exercise listed.

  • Cone 1:  10 Hand Release Merkins.  Sprint to Cone 2.
  • Cone 2:  Ten Burpees.  Bernie to Cone 3.
  • Cone 3:  20 Big Boy Sit-Ups.  Bear Crawl to Cone 4.
  • Cone 4:  Run to front of Admin Bldg to do 25 Calf Raises at Steps.  Then run back to Cone 5 which is on roadway at other end of parking lot.
  • Cone 5:  Hop to Cone 6.
  • Cone 6:  Run down stairs by bat cave, head left to grove and run up top of summit to come back to this cone.  Then Bernie to Cone 7.
  • Cone 7:  20 Dive Bombers.  Butt Kick to Cone 8.
  • Cone 8:  20 Bicycle Kicks (4 ct.)  Sprint to Stop Sign.  Alternate between Big Boys and Merkins until rest of PAX arrives.

Mosey to Haslam Boulder.  30 Second Gander at River Area below.

Mosey to Parking Lot with CMUs.

Each man grabs CMU.  We will do the following exercises then run to Pavilion to do 15 Picnic Table Pull-ups between each exercise:

  • 20 Overhead Presses
  • 20 Bell Ringers
  • 20 Curls
  • 20 Rows
  • Note:  We just happened to team up and play a little game called “Encore” while in the midst of the CMU exercises.  Losers had to do some Burpees.

COUNT-OFF & NAME-O-RAMA
22 men, no FNGs.
CIRCLE OF TRUST/BOM:

Philippians 3:13:  Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead. . .

From Lyrics to “Don’t Look Back” by Boston:

Don’t look back
A new day is breakin’
It’s been too long since I felt this way
I don’t mind where I get taken
The road is callin’
Today is the day.

A patient of mine told me of a quote he heard that he wanted to apply to his own life.  The quote is, “There is a good reason why the front window of a car is bigger than the rear view mirror.”  I love that quote.  If we spend too much time looking at the rear view mirror what happens?  We crash.  We are injured.  We are not dealing with what lies ahead.

I see another patient who is frankly stuck in the past.  It keeps him from moving on in the present.  He made a decision to leave a job he hated, retire early, leave the expensive city he lived in up north, and move to the mountains of East Tennessee.  His life has not been what he had dreamed about when he made the decision.  He has struggled financially and doesn’t have as many friends here as he would hope to have.  He now regrets the decision he made to quit the job he had and move here.  He keeps thinking of how much more money he would have if he had stayed with the job.  Trouble is, he was miserable at that job and treated unfairly in it.  He had good reasons for making the decision he did.  And, he could make his life better here.  He has opportunities to meet new people, meet friends.  He could get a part-time job to bring in a little extra income besides his retirement income.  But he lives in regret, looking at the past through that rearview mirror.

Even if we do make mistakes in life, we cannot go back and fix it.  We can only learn from our mistakes and move on.  That is the key to finding what we need.  I think this is what Jesus meant when he said, “No one who puts his hand to the plow and looks back is fit for the kingdom of God.” (Luke 9:62) He means that if we keep looking back we will miss out on God’s heavenly blessings, on the opportunity He gives us to live in Him.

Gents, don’t look back.  We all make mistakes.  Put your hand to the plow and move forward, trusting in God to be with you along the way.

MOLESKIN:
Prayers that racism would end in our country, our melting pot; for the victims of Covid-19 around the world; of praise for Lily’s wife, Jan, being cancer free; for Abscess’ sister who will be getting a biopsy to see if she does have breast cancer; and for Ribbed’s wife who has surgery near the cervical area of her spine to remove a tumor.
ANNOUNCEMENTS:
Bring coats for the collection we are gathering for charity.  Come on out to Panera this morning for the book signing by a fellow named Robertson Dickens (aka Crawdad).

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.

Believe It

THE SCENE: Sunny, temps in 60s.  We met at Parking Lot at Southern Ball Fields because the Admin Bldg Parking Lot and area has a large political rally there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Iron Mikes each leg, 10 Cherry Pickers, 7 Twists, 10 Little Baby Arm Circles Forward and Backward, 10 Tempo Merkins
THA-THANG:
Mosey to parking area by residential units north of the soccer fields.  We will do 20 American Hammers.

Mosey to roadway that heads to Northshore Entrance of the park.  Go left on the little drive that heads south before you go to the park entrance gate.  We have dubbed it “The Road to Nowhere.”  We will have cones set up in a flag formation.  We will run to each cone and do the exercises listed.

  • Cone 1:  10 Burpees  Bernie Sanders to Cone 2
  • Cone 2:  10 Shoulder Taps (both shoulders = 1)
  • Cone 3:  10 Hand Release Merkins
  • Cone 4:  20 Star Jumps
  • Cone 5:  20 Big Boy Sit-ups.  Bear Crawl to Cone 6
  • Cone 6:  20 Hello Dollies (4 ct)
  • Cone 7:  20 Merkins
  • Rinse and Repeat two more times

Mosey to Area 51.  We will do 20 Curb Dips in Parking Lot, then run up hill to roadway.  Those on roadway will do Baby Crunches until all men arrive.

Mosey past stop sign at Southeastern corner of Admin Bldg to hillside.  We will do Sevens off the hill toward the cone planted about 20 yards away in the grass.  At top of hill we will start with one Mountain Climber.  At bottom of hill we will start with six Burpees.

Mosey to AO.  We will do sprints between large light poles, starting with sprints at half speed, then going to 3/4 speed and ending with full speed.

MARY:
20 Flutter Kicks, 20 Bicycle Kicks, 10 Tempo Merkins.
COUNT-OFF & NAME-O-RAMA
19 men with one being an FNG, Hayden Corbitt, whom we dubbed “Kermit.”
CIRCLE OF TRUST/BOM:

“Let your faith roar so loud that you can’t hear what doubt is saying.” Author unknown.

During times like this coronavirus pandemic it may be more difficult to believe in God.  How can God let this terrible thing happen to us and to the whole world?  Yet, at the end of April, when the Coronavirus was hitting us hard and so many were quarantining, a Pew Research Center survey of Americans found that 24% said that as a result of the pandemic there faith was stronger.  Only 2% said their faith was weaker.

When people say they don’t believe in God, or when we ourselves express disbelief in God, our actions usually portray something different.  People may say they don’t believe but find themselves praying for something good to occur when a loved one is ill.  People who believe that this world is nothing but chaos or that creation is random still desire and strive for order in their lives.  People who say that the world is bad still hope for good things to happen to them.  People who say there is no love in this world still hope to be loved.  Unbelievers still yearn for something more in their lives, and essentially pray for their holes to be filled.

God sees our disbelief and tells us to believe.  I think of Christ coming to the disciples after breathed his last breath on the Christ and saying to Thomas, touch my, fill the wounds in my skin.  And he felt for Thomas for not believing until he did see him, did touch him.

God, help us through this difficult time.  Fill our holes.  We pray for you, even at times of disbelief.  Let our faith in you roar so loud that we can’t even hear what doubt is saying.

MOLESKIN:
Prayers for Knoxville area in face of Covid-19 as there has been a recent rise in hospitalizations here.  Prayers for Romeo after his very serious motorcycle accident.
ANNOUNCEMENTS:
Convergence and 3rd F at Bomb Shelter this Saturday, October 17 from 7 am to 9:30 am.