F3 Knoxville

Tag: MD Hammer

Pickett’s Charges

THE SCENE: Beautiful day at the Asylum, temps in the mid-60s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey down towards west of park, turn on mulch path and go down to culdasack.

10 Rocky Balboas in cadence

15 curb dips own

Mosey to Dora landing.

On own do 10 star jumps, 10 plank jacks and then do wall sit until everyone completes and Q releases you.

Mosey down path set that winds over to the base of Pickett’s Charge.

1st go through do following at each tier, starting at the bottom

1 burpie

2 merkins

3 squats

4 LBCs

Then run full loop back to bottom of Pickett’s and repeat, except that the exercise amounts now double each time…so:

2, 4, 8,16, 32…. Burpies

4,8,16,32,64….merkins

6,12,24,48,96…squats

8,16,32,64,128… LBCs

MARY:
Some stretching after the hard work
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

My son has recently had 2 friends his age pass away. One due to a car wreck, one due to cancer. It just doesn’t seem fair, but at the same time it reiterates the point that we are all lucky to still be here and we are not promised one more breath in this life. We are all lucky to be able to stand here, beat ourselves up for 45 minutes and hang out afterwards.

This summer take advantage of what little time you may have left. Try something you have wanted to try. See something you have wanted to see, Go somewhere you have wanted to go. Just take advantage.

I have long regretted not traveling more when I was younger. I figure why not take advantage now. Next week I will set forth across the country and back for more than 3 weeks. It is exciting, yet I am anxious now as I prepare to leave. It will be great though, I will see things I have longed to see for a long time and will be giving my daughter something she can carry with her the rest of her life. Think what you may want to accomplish before it is too late and I encourage you to take advantage.

MOLESKIN:
This was tough, the jump to the 32 burpie level may be too much, may try doing it pyramid style if done again and start counting back down after the 8 burpie go ’round.
ANNOUNCEMENTS:
Asylum Volunteer workday will be June 10th, more info coming soon. Hardship Hill May 29, Asylum PM obstacle work on Wed, May 10. Forg3 F3 Retreat coming up this fall.

Accepted As We Are

THE SCENE: Sunny, temperature about 80 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Burpees, 10 Twisties, 7 Cherry Pickers, 7 Windmills, 6 Pterodactyls forward, 6 Pterodactyls backward, Michael Phelps.
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of the Admin Bldg.  We will stop to do 20 Rocky Balboas.

Mosey on perimeter trail toward the entrance gate at Lyons Bend then on the trail heading east.  There will be a cone out in the field nearby. We will split into teams of two for Doras.  While one partner runs up to the tree stump at the top of the hill and back, the other partner does exercises.  Then partners switch off. Here is the exercises that each team of two partners will do:

  • 100 Squat Jumps
  • 100 Carolina Dry Docks
  • 100 Hello Dollies
  • 100 Iron Mikes (both legs = 1)
  • 100 Diamond Merkins
  • 200 Baby Crunches

Mosey back up the hill and past the stump to the roadway. Then mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg.  We will run on the shaded trail to sidewalk that loops in front of the Admin Bldg.  Then head east to the parking lot area.  Then run on roadway back to the Stop Sign at the Northeastern Corner of the Admin Bldg.  There will be five cones set up along the way.  Each time we run the route we will do different exercises at the cones:

  • First run:  10 squats at each cone.
  • Second Run: 10 Flutter kicks (4 ct) at each cone.
  • Third run:  10 Lunges, 5 each leg, at each cone.
  • Fourth run:  10 Bobby Hurleys at each cone.

From the Stop Sign at the Northeastern Corner of the Admin Bldg. will will race back to AO.

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

I hope that F3 will always be an organization where brothers feel welcomed by all brothers . . . where a man is not judged by the job he has, by the car he drives, by how fast he runs, or how fancy the shoes on his feet look.  I think the message of F3 should be, “my man, we accept you as you are.  That doesn’t mean that we won’t mold you into a better man . . . but it means that you can be you.”

One of my F3 brothers was recently talking about coworkers at his job. These guys make good money.  But the narcissistic, self-centered attitude of some of these coworkers, the selfish boasting, and the failure to help one’s fellow man sometimes make my friend feel sick.  My friend strives on at his job but he certainly doesn’t appreciate the attitude of some of his coworkers.

I formerly worked as a jury and trial consultant for a consulting firm that was hired by law firms on pretty major cases.  I highly respected many of the attorneys I worked for.  But, there were some attorneys I definitely did not respect.  I remember a mock trial that my consulting firm conducted in Jackson, Mississippi.  Some of the attorneys on the case and I arrived at the same time at the airport in Jackson and hailed a taxi together to ride to the hotel we were staying at.  I recall the smirks, comments and laughter about the taxi driver after we were dropped off.  The attorneys made fun of his accent and his seemingly backward ways while they also made negative inferences regarding the common state of the city.  I remember thinking during that stay in Jackson that I would be much more likely to enjoy eating dinner with that taxi driver than with those conceited attorneys.  I wondered what dreams that taxi driver had, what friendships, what his family was like, how hard he might be working to make sure dinner was on the table.  He certainly seemed friendlier than the attorneys and was probably much more real.  My bet was that his “seemingly backward ways” had much more depth and poignancy than the shallow sightedness of the out-of-town observers.

God, let me be surrounded by people who can be real with one another, who will appreciate one another for who they are and bring out the best in their fellow humans.  God, help F3 Knoxville to continue to be that type of band of men.

MOLESKIN:
Prayers for daughter of Glamper as she is currently ill.  Prayers for Abacus’ son who is struggling with some issues and for his daughter as she prepares to graduate from high school.  Prayer for the wonderful way our F3 brothers pull together to help each other across the finish line.
ANNOUNCEMENTS:
On Tuesday of next week, Justice Knox has their annual Nehemiah Action event at the Civic Auditorium.  A coalition of faith communities will meet and work to make Knoxville a better place to live for everyone.  All are invited.  We will be preparing the Asylum PM made obstacles for Hardship Hill on May 20. This will be the weekend before Hardship Hill.  Sparkler will be in charge and we can use everyone’s help.

Jesus Wept

THE SCENE: Beautiful spring day, sunny, little breeze, low 70s.
F3 WELCOME & DISCLAIMER Done adequately
WARM-O-RAMA:
Bolt 45s, Tempo Squats, Motivators, El Capitans, LBAC forward and backward, Grady Corns
THA-THANG:

MOSEY to bottom of Pickett’s…

Run PICKETT’S CHARGE, Bernie-ing the slopes and running on the flat parts.

Mosey to center of colosseum.  Do Mucho Chesto, then Run to 12 o’clock position, do Aiken Legs. R&R.

Aiken Legs: 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)

MUCHO CHESTO: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right

Mosey to field below Overlook.  Cones laid out in a rectangle pattern.

FIELD OF PAIN:

  • Long side 1: Suicides
  • Short Side 1: 10 merkins, Bear Crawl, 10 Merkins at opposite corner.
  • Long side 2: Bernie to ½ way cone, 20 Iron Mikes (2-ct), 20 Bobby Hurleys. Run to next corner
  • Short Side 2: El Capitan lunge , with 5 Prisoner Cell Merkin Burpees at each cover.

Mosey about 1/2 way to road, then do 7s on small hill.  Flutter Kicks and Bobby Hurleys.

MARY:
Flutter kicks and Homer/Marge
COUNT-OFF & NAME-O-RAMA
11 strong.
CIRCLE OF TRUST/BOM:

Today’s Word is taken from John Chapter 11, which is a story that’s probably familiar to many of you, as it describes Jesus’ raising of Lazarus from the dead.  It builds on Steam’s WORD about Expectations that he gave last week, which also referred to a passage that included the sisters Mary and Martha.  In John Chapter 11, Jesus travels to Bethany to visit Mary and Martha after their brother Lazarus died.  THREE TIMES the sisters ask “Why? Why did my brother have to die? If you had been there, he would still be alive.”  Expectations.  That question of “If I had mattered to you, this wouldn’t have happened” is a question I think we’ve all asked ourselves, and certainly for those friends and family of those killed in yet the latest mass shooting event just down the road in Nashville, that has affected some of our F3 brothers.

But I want to focus on one specific part of the passage in John 11.  It contains the answer to a great Trivia Question  When confronted with the reality of the situation, what did Jesus do?  Jesus wept.  Our God is deeply moved and troubled when his Children suffer, and when we grieve.  We have a feeling and empathizing God.

Dr. William Sloane Coffin was a famous Presbyterian minister from Boston and Chaplain for Yale for a number of years, who lost his son in a car accident a few decades ago.  He gave a sermon just 10 days later.  (How does someone DO that??)  Dr. Coffin had the same questions about his son’s death that we all would have, that Mary and Martha had.  Where were you God?  But he said in that sermon,.

He said, “For some reason, nothing so infuriates me as the incapacity of seemingly intelligent heads that God doesn’t go around this world with His finger on triggers, His fist around knives, His hands on steering wheels.  the one thing no one should say to someone dealing with tragedy is “I know it was the will of God”.  Never do we know enough to say it is the will of God.  When my son died, my own consolation is that it is NOT the will of God that he died, it is that God’s Heart was the first of all of our hearts to break.”  As he closed his sermon, he said “As the grief that once seemed unbearable now turns to bearable sorrow, The truths in Biblical passages are beginning to once again take hold.  ‘In this world you shall have tribulations, but be of good cheer.  I have overcome the world; My light shines in the darkness, and the darkness has not overcome it.  Weeping may endure in the night, but joy cometh in the morning’.  When my son beat me to the grave, it was not because God WILLED it.  It was because for him, the Dawn had come.”

This is the key lesson of John.  What God wills is Life out of Death.  What did Jesus do in the presence of Mary and Martha when told the news about Lazarus?  Jesus wept.  This is the compassionate nature of God.  God doesn’t just see from far away our pains and sorrows.  He is WITH us in our sorrow.

MOLESKIN:
Prayers for those who were affected by the Nashville school shooting earlier in the week. Prayers for Title 9 as he looks for other career opportunities.
ANNOUNCEMENTS:
FORGE! growth week-end, end of September.  Haw Ridge and Hardship Hill coming up!

Drum Major 52nd Birthday Workout

THE SCENE: Gloomy, but rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 rockettes

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey long route to top of the dragon (stop at Haslam rock area and do some rocky balboas)

Skip 66 – skipping to each light

Exercise is the plank jack

 

Doras at Parking lot by Good Restrooms (If heavy rain do this in Pavilion)

Battle buddy up

One man karaoke one way to hallway point, turn around karaoke rest of way to end and then run back, other does:

52 flutter kicks (each leg is 1)

52 Bobby Hurleys

52 Major Merkins

52 Peter Parkers (each leg is one)

52 Imperial Squat Walkers (each leg is one)

52 Big Boys

Help other teams finish after you finish

**Rinse and repeat with other Battle Buddy starting this time. Runner do high knees to halfway and then butt kickers to end before running back on this round.

 

 

Choose Your Own Adventure – Stay Dry or Get Wet – HIMs Choice run back up to AO

 

Added challenge is you must do 52 hand release merkins along the way to the flag

MARY:
Finished in time
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:

Grace meaning – undeserved favor

For Christians it is the belief that God bestows this undeserved favor on us all and that we all are meant to do the same for our fellow man.

 

“Grace is the very opposite of merit… Grace is not only undeserved favor, but it is favor, shown to the one who has deserved the very opposite.” – Harry Ironside

 

This belief does not need to be restricted to Christians, and I believe our world could use a lot more of this. Think of times you could offer more grace, maybe while driving, dealing with your kids, or at work and put it to practice more often in your life.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Updates on upcoming F3 events and service opps

Facing Your Fears

THE SCENE: Gorgeous! Mild (almost warm) 78 degrees, outstanding sunset
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-25 Side Straddle Hops (4-ct), in cadence

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

– 10 Imperial Walkers (4-ct), in Cadence

– 10 LBACs backwards and forwards (4-ct)  (in cadence)

-10 plank jacks (4-ct)  (in cadence)

  • Misc. stretching

THA-THANG:

MOSEY to bottom of Pickett’s Charge:

  • 5/10/15s up 3 of the small hills
    • PARTNER 1 moseys up to the top of the hill, does 5x of both exercises, then hands off to PARTNER 2, who is slow moseying in the bullpen (flat part). R&R with 10x, then 15x. If you finish early, start over until 6 is done.
      • ROUND 1: MERKINS AND PLANK JACKS (2-ct) /BEAR CRAWL
      • ROUND 2: BBS AND AMERICAN HAMMERS (2-ct) / BERNIE
      • ROUND 3: SSH AND IRON MIKES (both 2-ct) / RUN

MOSEY to Small Parking Lot next to Coliseum:

  • 25’s:
    • Run around loop. At bottom and midpoint do 5/20, 10/15, 15/10, 20/5 reps of:
      • Shoulder taps (2-ct) / Flutter Kicks (2 ct)

MOSEY to Haslem’s rock, 20 American Hammers (4-ct, IC)

MOSEY To AO

MARY:
We did a Welsh Dragon contest to see who could go farthest without stopping.  Of course it was Doubtfire…
COUNT-OFF & NAME-O-RAMA
21!
CIRCLE OF TRUST/BOM:

Today I want to talk a little bit about the pilot Neal V. Loving. 

  • Loving was born in 1916
  • Was passionate about being a military pilot from a young age but had to switch his focus to aeronautical engineering upon discovering that the Army Air Corps did not accept Black aviators (the US AIR FORCE wasn’t established until 1947- TRIVIA QUESTION!).
  • He helped found an all-black squadron of the Civil Air Patrol, a volunteer training program for young pilots. This led to a horrific crash while flying for the patrol and left him a double amputee. When the doctors removed his second leg, they estimated a 50-50 chance of survival. He did survive, and was fit for protheses.  He recalled being asked by the prosthesis fitter what size shoe he would like to have with his new legs.  What a question!

 He was made an offer to visit a local municipal airport.  He was hesitant, but ultimately agreed, and when he got there he felt his passion for flying returning, and was given the opportunity to climb into the cockpit again.  While on his first flight back, as he says, “I entered a 180-degree turn followed by a stall entry and spin, the same sequence of events that led to my accident. The ground rushed toward me, spinning in a familiar blur of green and brown. I recovered quickly and returned to level flight. My co-pilot leaned forward and patted me on the back. I smiled in return, happy in the realization that the fears or emotional scars that might destroy my love of flying had not materialized.”

 

After returning to the cockpit, Loving continued his love of aviation by:

– launching his own flight school

– building experimental rading planes. One of Loving’s airplane designs is on display at Smithsonian’s National Air and Space Museum.

– Earning a degree in aeronautical engineering  

– Conducting research for the Air Force, retiring in 1982 and

– publishing his memoir in 1994. He died in 1998 at age 83.

 What fears do you have that are keeping you from pursuing your goals?

MOLESKIN:
Perfect weather, and a big welcome to FNG Z-Bone!
ANNOUNCEMENTS:
Saturday AM triple Q this Saturday!