F3 Knoxville

Tag: Neighbor

12 Daze

THE SCENE: 46 degrees F, 90% humidity,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One SSH
THA-THANG:
Mosey to Mt. Crumpit with CMU gift in hand. From the base of Mt. Crumpit run to the first Daze and do the exercise with CMU.  Run back to base and do the first Home Base exercise.  Run to second Daze and do that exercise plus the first one.  Run back to base and perform second exercise. Continue till all 12 Daze are completed (all 12 are performed at the last Daze) and all Home Base is complete.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (4/side)

5x CMU Swings

6x Goblet Squats

7x Upright Rows

8x Triceps Extensions

9x Curls

10x Lawn Mowers (per arm)

11x Bent Rows

12x Dips

 

Home Base Exercises  (12x Each)

  1. Dry Docks
  2. Iron Mike Squats
  3. Body Builders
  4. WWII Situps
  5. Shoulder Taps (4 ct)
  6. Squat Jumps
  7. SSH (4 ct)
  8. Plank Jacks (4 ct)
  9. Box Cutters
  10. Merkins
  11. Flutter Kicks (4 ct)
  12. Mountain Climbers (4 ct)

(Note:  Most completed the first 10 or 11.  All were gathered together at the 12 Daze and completed the exercises in cadence before heading back to the AO.)
MARY:
No time for Mary today.  Actually ran 4 minutes over time.
COUNT-OFF & NAME-O-RAMA
13 HIMs bearing CMU gifts
CIRCLE OF TRUST/BOM:
What does this time of year bring to your mind?  Past gatherings with family and friends? Reminders of favorite gifts received when you were young?  The excitement you had when you saw your wife or children open a special gift you gave them?  I certainly have those memories.

There is another memory I have and it comes to me every time I hear or sing Silent Night.  Back in the late ’60s and early ’70s, Bob Hope would take a USO show to the soldiers in Vietnam.  It was his way of bringing joy to a desperate place; his way of giving back to those who were giving so much for us back home. It was about two hours of comedy, song and dance, and beautiful women for the GIs to enjoy.  And did they ever enjoy the time.  The looks on their faces told it all.

As tradition had it, Bob Hope ended each show with clips from the several locations they visited.  That clip was a montage of the singing of Silent Night.  It was hard to keep the tears from flowing – from me or from the military personnel in the audiences.  It is a scene I will never forget.

All of this reminds me of the verse in Luke that captures the feelings of Mary on that first night of Jesus as a baby.  The shepherds had appeared at the manger and told Mary and Joseph all that the angels had told them about the child.  Luke 2:19 “But Mary treasured up all these things, pondering them in her heart.”

We need to do the same. We need to ponder the beauty of God’s gift of His Son.  The gift that is our only way to everlasting life with God.  And if we haven’t done a good enough job of it, we need to provide those experiences with the ones we love so they can treasure up and ponder for years to come.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifter’s on Saturday, December 28th.

Slow Down

THE SCENE: Cool and frosty, 32 degress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x Windmills, Knee-to-chest-to-lunge(10 yds), Inchworm merkins back

  • THA-THANG:
    Mosey to Mt. Crumpet
  • 2 sets of everything
    • 20 hand-release merkins, run Crumpet, plank at top
    • 15-20 Iron-Squats, run middle hill, plank with leg-lift
    • 5 burpees, run third hill, squat hold for the 6
  • Mosey back to grinder
  • Set 1 (x2)
    • Over-CMU merkins, 8ct. IC x3
    • Squat hold, tempo curls, IC, x10
    • Calf-raises, IC, 4ct-10x, 3 positions(toes neutral, in, out)
  • Set 2 (x2)
    • Slow lunge with CMU press x10
    • Slow Dips, IC, 4ct x10
    • Slow Water pumps, IC, 4ct, x10
  • 1 min, leg-under plank

CIRCLE OF TRUST/BOM:
In the craziness and and business of the holiday season we all need to intentionally take time to SLOW DOWN: take time to reflect on God sending Christ for us at Christmas, take time to spend with your family without distractions of technology, take time to be alone and simply reflect on what God has blessed you with.
MOLESKIN:

Checking In

THE SCENE: 33 degrees F, Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Inchworm Merkins, Little Baby Arm Circles

Jog across grinder, skip across grinder, bear crawl to CMU storage and claim one.

THA-THANG:

Mosey with your CMU on the Block Party circuit while stopping at the following 20 stations:

    • Bent rows x24
    • On the shelf x6 each side
    • CMU toe tap x67
    • Squats x24

    Road Block merkins, x18

    • Clean and press x12
    • Roll over merkins x6 each of 4 CMU ends

    Run to Springbrook fountain w/o CMU and then return to retreive CMU

    • Dead lift x6 per arm
    • Triceps extensions x12
    • Dips x24
    • Straight arm overhead lift x12
    • Upright rows x24
    • Burpee press x12

    Interlude: Mt Crumpet count off by 2’s.

    #1 run up, #2 farmer hold – switch.

    #1 Bernie up, #2 farmer hold – switch.

    #1 bear crawl up, #2 farmer hold – switch

    • Curls x24
    • CMU swing x12
    • Overhead press x12
    • Lawn mowers x12 per side
    • Squat press x12
    • Lunge to grinder with CMU

MARY:
Box Cutters, Floor Wipers, Flutter Kicks, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 15 HIMs including Knoxville visitor Umbro.
CIRCLE OF TRUST/BOM:
When I first started with Alcoa, Inc in 1974 the Engineering and Maintenance Manager was Dick Taylor.  In his late 40’s, Dick was three levels of management above me and reported to the Operations Manager.  Dick was sharp, energetic, smart, confident, experienced, driven, and demanding.  He was also introverted.  Like many of us, we are often required to function out of our personality comfort zone.  Dick did and he did it well.

Dick had the habit of touring around the plants to maintain a pulse on things.  Often he would show up in an engineer’s office, say hello, and take a seat.  And he would be quite.  We have heard of the pregnant pause.  This seemed longer.  When it happened to me the first time, I was taken off guard.  What did he want?  Why was he in my office?  What should I do or say?

In short order I started telling Dick what I was into from a work perspective.  I talked about the projects that were consuming my time.  I asked for any advice he might have.  After that we might get into a little conversation about life things outside of Alcoa, Inc.  Dick used these impromptu meetings to touch base, to learn some details, to connect with his entire staff.  Over a period of 5 years, Dick probably stopped in 3 or 4 times.  Each one got easier and more beneficial to me.  Perhaps for Dick also.

Years later I looked back at the time spent with Dick and it hit me that this is a good way for me to spend time with God.  Instead of Dick sitting across the room from me, what if it was God that just came in and sat down.  I know, He was there all the time, just like He is here as I type this.  But the difference is that I act like He is in front of me.  There are certainly things I need to tell Him; not for His sake since He already knows it, but for my sake.  By telling Him, I can bounce things off of Him, ask Him for advice, and understand His will for me.  I need that kind of relationship with God and I know He wants that from me.

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

Leg Day

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER

Welcome to F3. It stands for Fitness, Fellowship and Faith. You are here on your own volition. I am not a professional. This is a free workout. I do not know your injuries and if you need to modify, please modify.

WARM-O-RAMA:

  • Side-Shuttle Hops incadence x 20
  • Merkins x15
  • Mosey to Church Parking lot while farmer carrying CMUs with 5 calf raises

THA-THANG:
DORA Style workout.

Round 1 – Bear Crawl up hill and 10 merkins

  • 150x 3sec hold Al Gore’s
  • 200x iron mikes
  • 250x

Round 2 – Bernie up hill with 10 WWII

  • 150x burpees
  • 200x
  • 250x

MARY:
Mosey back to Grinder while farmer carry CMUs with 5 calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With going along with Leg Day, your legs are your base. In your lives, your family and friends are your base. You can’t always hold yourself up. It is okay to rely on others to be your base. With my grandmother in nursing home and getting worse every day, it has been critical to keep my base close to help hold me up. Keep your base close.
MOLESKIN:

ANNOUNCEMENTS:.

 

Drifter’s 28th

THE SCENE: It was a good November gloom. Little on the chilly side, but I got them sweating still.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 28 SSH IC to set the tone
  • 28 Boxer Jax IC
  • 7 cherry pickers
  • Soccer style warmup lap in parking lot

THA-THANG:
7s (+7 reps of each for a bonus) on waxjob hill – iron squats/best merkin ever and Bernie up hill

7s (+7, makes for 28 reps of each btw, MATHEMATICAL!) on bonus hill – 4ct calf raise / 4ct mtn Climbers and crawl bear up hill

7s (+7) on ma’am hill – body builders / box jumps

7 sit squats, 7 pullups, 7 sit squats, 7 pullups

Jail break to ao, 1min Al Gore, done!

MARY:

No time left

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:
Like all the crazy hills we went up and down on, life has us on peaks and in some dark valleys. But remember that God is at work in those valleys as well as the peaks. Trust him. He can even work through our stubbornness to make us into his son’s likeness. How much more if we’ll surrender and relax knowing that he’s got it all taken care of.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday the 23rd.