F3 Knoxville

Tag: Operation

15 HIMs putting in the work at Asylum

THE SCENE: Overcast and in the mid 80’s with some lingering humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC – 20
Cherry Pickers 15
Arm Circles IC  10 x 2
Michael Phelps a/r
Grady Corn I/C 33
Merkins OYO 10

THA-THANG:
I

Mosey down to stop sign
5 forward lunges
5 backwards lunges
5 burpees
Mosey to pathway to the left in front of small parking lot
5, 10 , 25 Nickel dime quarter
Bernie to first light, run to second light – 5 american hammers, 2 CT
Bearcrawl to next light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Bernie to first light, run to second light – 5 Merkins
Bearcrawl to first light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Bernie to first light, run to second light – 5 Freddie Mercuries
Bearcrawl to first light, run to second 10
Side straddle  to first light, run to second 25, sweep back
Mosey to hill side, Find partner
SSH at bottom, partner runs to top Heal Raises (20)
Imperial Walkers at bottom, merkins (20)
Mountain Climbers at bottom, Squats (20)
Back down to walkway at light
Hello Dollies – single count 5, run 2 lights, 10, run 2 lights , 25 sweep back
Shoulder Taps – 2 count 5, 2 count 10, 2 count 25
mosey  up hill directly below bat cave
Top hill with partner
Squats, partner runs to wall to do 20 bench dips
up the stairs to AO, do 3 Merkins OYO

MARY:
none
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:

August 31 is International Overdose Awareness day

North America continues to experience the highest drug-related mortality rate in the world, accounting for one in four drug-related deaths globally, the United Nations Office on Drugs and Crime reports.

The US rate is about 90,000 deaths per year

Knox county, there have been 11 deaths so far this year, with year to date deaths at about 291 according to the Knox County Attorney General s office, with about 498 last year and we are on that track this year.

I lost my son Grady due to an accidental overdose caused by Fentanyl in 2018.

The drug-related death report for 2021 from Knox County Regional Forensic Center brings to light some alarming statistics.

  • The five most common drugs identified in drug-related deaths in 2020 were synthetic opioids, methamphetamine, diphenhydramine, alcohol/ethanol, and cocaine.
  • The most frequent cause of drug-related deaths in 2021 was fentanyl and fentanyl analogs, which are structurally similar to fentanyl but are types of synthetic opioids.
  • Over 75% of drug-related deaths were found to be cases of polypharmacy, where more than one drug was responsible for the person’s death.
  • Knox County had a 29% increase in drug-related deaths from 2020 to 2021.
  • People ages 35-40 experienced the most drug deaths in Knox County.
  • The sharpest increase in drug-related groups was in individuals ages 55-64.
  • The presence of anxiety, anti-depressant, and anti-psychotic medication was found in 30 percent of all drug deaths in Knox County.

 

The drug dealers are lacing everything with fentanyl which is 50 times stronger that heroin and 100 time stronger then morphine – less than a drop of water or the weight of a few grains of sand are lethal. Please talk to your children, teens and make them aware of this risk. Use of naloxone/Narvan can reverse the effects of a drug od.

On Aug 31, from 5-8 pm there will be an event at Volunteer Landing sponsored by the Knoxville Metro Drug Coalition with various speakers. The event will end with a candlelight vigil.

The Metro Drug Coalition is a local resource with a goal is to increase access to evidence-based prevention education, harm reduction programs and recovery support services for anyone desiring to maintain or seek a life free from substance misuse.

The harm reduction aspect of this organization is as follows:

Harm Reduction is a way of preventing disease and promoting health that meets people where they are rather than making judgments about where

MOLESKIN:
Pray for Bluebird (his family and especially his father in law JC) who recently lost his mother in law and for Drum Major’s daughter who is moving into the dorms and all the students who are moving from home for the first time and will be on their own
ANNOUNCEMENTS:
Welcome FNG Isaac (@Loveboat).

Steam and Brick will be leading a discussion every wednesday about the book “fighting the war inside your head”

Q101 and Rainbows

THE SCENE: Threatening rain, but stayed dry.  Humid as heck, and kind of hot when the sun came out, mid 80s.
F3 WELCOME & DISCLAIMER

IMPORTANT POINTS:

– TIME! 1. Call out TIME WARNING (2 mins, 1 min), 2. START ON TIME, 3. END on time.

– Carry a WATCH and PHONE!

–  INTRO! WELCOME to F3! FITNESS, FELLOWSHIP, AND FAITH!!

INTRODUCE yourself! You will be leading these men for the next 45 minutes to an hour, establish yourself as their Q!

– IDENTIFY ANY FNGs

  1. Make sure they understand the disclaimer (get a nod of understanding)
  2. Make sure you demonstrate exercises that may be unfamiliar to them.
  3. Make them feel welcome! Pay special attention to their status during the workout.

–  Include LEGAL DISCLAIMERS (Legal significance, part of F3 standards, sets the tone):

  1. I am not a professional
  2. You are here on your own volition, and participating at your own risk
  3. F3 is a free program open to all men
  4. Know your limits, and modify if you need to, but do the best you can! ALWAYS GIVE 100%… UNLESS YOU’RE DONATING BLOOD! J


WARM-O-RAMA:

IMPORTANT POINTS:

– TAKE CHARGE!

  1. Make eye contact
  2. Use your “outside voice”
  3. Use GOOD FORM
  4. Bring great ENERGY and ENCOURAGE!

 

– The Warm up usually consists of 4 to 5 exercises designed to 1. get the heart rate going, 2. Stretch the legs, and 3. Stretch the Arms. Call out:

  1. The NAME of the exercise. PAX REPEATS.
  2. Whether it’s single count or in cadence. PAX REPEATS
  3. “Ready position”… “Exercise!”
  4. Change the tone or number of the cadence on the final rep. Call out Recover! This indicates a stop to the exercise.
  5. PRACTICE doing the CADENCE count at home. Different exercises have different cadences!

 

-20 Side Straddle Hops (4-ct), in cadence

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

– 10 Steve Earls (4-ct), in cadence

– 10 LBCs forward and backward (4-ct), in cadence

– 10 calf raises, SINGLE COUNT

 

THA-THANG:

THA THANG is the main part of the workout, and usually consist of 3 to 5 “stations”, where you mosey to and then do an exercise (“String of Pearls”). Keeps the PAX together and provides some variation.

IMPORTANT POINTS:

– PLAN OUT the workout ahead of time!

– Keep an eye on your TIME

– EXPLAIN CLEARLY and ENCOURAGE

– If you can’t Q it, don’t do it!  Not a “clipboard” program where the Q sits out

– Be FLEXIBLE!

– Make sure everyone is always ACTIVE! Give the rabbits something to do if they finish first.

– Situational awareness! Pay attention to the PAX. Sweep back to get the 6. NO man left behind!!

 

MOSEY to DORA Parking Lot. Partners trade off carrying CMU.

Battle Buddy Up

ROUND 1:

Partner 1 does 20 PRESSES and 20 TRICEPS, alternating, Partner 2 runs the loop. Switch.

ROUND 2: Partner 1 does 20 ROWS  and 20 CURLS alternating, Partner 2 runs the loop. Switch.

ROUND 3: Partner 1 does 20 Off-set MERKINS, 20 ½ BURPEES, alternating, Partner 2 runs the loop. Switch.

ROUND 4: Partner 1 does 20 CMU BBSs, 20 CHEST PRESSES, alternating, Partner 2 runs the loop. Switch.

 

Leave CMUs.  Mosey to STOP SIGN at the southern point of the Loop Road.

QUARTER POUNDER:

  • Run to first cone, 25 merkins, run back.
  • Run to second cone, 50 Squats, run back
  • Run to third cone, 75 Mountain Climbers, run back
  • Run to Fourth cone, 100 SSH, run back

Mosey to AO. Partner 1 does 10 SSH, then catches Partner 2 who is RIFLE CARRYING the CMU.  Switch.  R&R until top.

 

MARY:

Random Ab exercises… The Mary is the “slush fund”.  Use it if you have extra time, but skip it if you’re at the end of the workout.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Everyone takes part in the COT.

One thing that many of us worry about when Q’ing a workout for the first time is this part… giving the message in the COT, at the end of the workout. We might think “I can’t speak the way that some people can.”  “I don’t have anything wise or good to say.”  “I’m not religious enough.”  “I will screw it up.”

You don’t have to deliver a long speech for the BOM.  Also, you don’t need to know the bible front to back, or worry about whether your message passes some level of religious muster.  Just speak about something you have learned, something important to you, something that might help others.  Not everyone will respond the same way but I can guarantee that pretty much every one of your brothers will get something out of your message.  I personally love hearing what different brothers have to say, the little pearls of life wisdom they can share with me.  And, as for your ability to speak well, think about Moses, who lead the Israelites from Egypt to Isreal:

From Exodus 4: 10-12

10 But Moses said to the Lord, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the Lord said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the Lord? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

As to worrying about screwing up, your brothers are on your side no matter what.  And, screwing up is what we do.  As an example of this think of Abraham Lincoln.  The following list is from an article by Ron Kurtus:

A common list of the failures of Abraham Lincoln (along with a few successes) is:

  • 1831 – Lost his job
  • 1832 – Defeated in run for Illinois State Legislature
  • 1833 – Failed in business
  • 1834 – Elected to Illinois State Legislature (success)
  • 1835 – Sweetheart died
  • 1836 – Had nervous breakdown
  • 1838 – Defeated in run for Illinois House Speaker
  • 1843 – Defeated in run for nomination for U.S. Congress
  • 1846 – Elected to Congress (success)
  • 1848 – Lost re-nomination
  • 1849 – Rejected for land officer position
  • 1854 – Defeated in run for U.S. Senate
  • 1856 – Defeated in run for nomination for Vice President
  • 1858 – Again defeated in run for U.S. Senate
  • 1860 – Elected President (success)

The fact is that we are supposed to screw up as leaders.  That is how we learn and how we grow.  Don’t let fear of failure keep you from moving forward, whether it be in F3 or in life.  We’re here to support each other, and grow and develop as leaders.  If you haven’t Q’d yet, take that plunge.  I guarantee you will be better for it!

MOLESKIN:

ANNOUNCEMENTS:
Bearden band fundraiser car wash this week-end.  Ask for Kaitlyn (Pusher’s daughter)!

chocolate chip

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
88 ℉ 96 ℉ 63% 5.6 mi/h SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Stretching with Cherry Pickers, Willie Mays, Neck Rolls.  10 Imperial Walkers.  Mountain Climbers.

THA-THANG:

On my phone is an app. Tiny Decisions. It is a spinning wheel that randomly selects an exercise and a rep count.

Mostly just run from shaded area to shaded area. Then spin the wheel and do what it says.

We did move along the walking path and do 2 burpees at each lamp post.
We did 11’s at one point that included Merkins and Squats.
And at the top of Cardiac, we used 5 lamp posts to do LBCs. Starting at 5 increasing by 5 at each post. (25 at last post.)

Then
We saw a little silhouetto of a man
Scaramouche, Scaramouche, will you do the Fandango?
Thunderbolt and lightning very, very frightening me
(Galileo) Galileo
(Galileo) Galileo
Galileo Figaro
Magnifico-o-o-o-o

So we headed back to the flag.

MARY:
Storm moved away so we did some Mary based on the spinning wheel.
COUNT-OFF & NAME-O-RAMA
14 Cookie Lovers.
CIRCLE OF TRUST/BOM:

Ode to Chocolate Chip Cookies

Patted into sticky spheres of tender delight and spotted with chocolate chips.
I watch carefully as they melt into the dough.
The smell of overpowering joy wafdes throughout my tickled
nostrils, and having to wait another second for them to cool
is anything but bearable.

All I can think as they rest on a plate before me is,
“They’re mine, ALL MINE!”
I grab one and let it explore my impatient
taste buds as it travels down the dark tunnel
and into a tomb of pure happiness.

Like a mother to a child, I hold you tight
(Into my stomach, that is). How can something
so small cause so much explosive
excitement to travel through my veins?
Chocolate chip cookies are little bites of heaven.

 

So, Today (August 4th) is National Chocolate Chip Cookie Day.

  • Ruth Graves accidentally creates the first-ever chocolate chip cookie. She’s working at an Inn in Massachusetts called Toll House.  Cookie creation created the Toll House Company
  • She sold her recipe to Nestle for a lifetime supply of cookies.
  • 1963 Chips Ahoy debuts
  • 1991 Ben and Jerry’s releases Chocolate Chip Cookie Dough ice cream.
  • 1997 Chocolate Chip Cookie is named official cookie of Massachusetts.

Other Facts

  1. It Was First Called The Chocolate Crunch Cookie
  2. Chocolate chips never melt because they have less cocoa butter than chocolate bars.
  3. The Chocolate Chip Cookie is America’s most popular cookie.
  4. The first chocolate chip cookie was the size of a quarter.
  5. A person eats around 35,000 cookies during their lifetime.
  6. There are 7 billion Chocolate Chip Cookies eaten in the United States every year, with about 50% of those homemade cookies.

COOKIES ARE GOOD FOR THE SOUL

Seriously, is there anyone out there who doesn’t love cookies?

There are so many options and varieties. One of the absolute best things about cookies is the sheer variety.

They’re perfect for on the go. Have you ever tried to take a piece of cake home from a restaurant or pack an ice cream cone in your lunch? It’s not so easy.

Their designs will make you smile  Cookies come in all shapes, sizes, patterns, and colors.

They will help you make friends

There’s nothing better than a warm cookie right out of the oven

You can feel like you’re eating something healthy (sometimes)

Cookies and milk will remind you of your childhood

 

Cookies – and specifically for me, Chocolate Chip Cookies represent life as a kid and the fun times I had specifically with my mom and dad.  Eating them with my dad.  And then baking and then eating with my mom.  The cookie jar is quite important piece of equipment in my parents kitchen.  As the poem above says, they are a little bites of heaven.  As you go through your day, embrace those ‘little bites of heaven’.  Whether in a chocolate chip cookie or what ever.

Welcome FNG – Steve-O

MOLESKIN:
For Andrew and his battles to find a better path.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

St. Francis and the Birds

THE SCENE: Partly Cloudy Skies, about 92 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Squat Jumps, 5 Burpees, 10 Twisties, 10 Windmill, 10 Tempo Merkins, Michael Phelps
THA-THANG:
Mosey to the stop sign by the Northeastern Corner of the Admin. Bldg.  We will stop under the shade of the large tree to do 20 Hello Dollies.

Mosey to the perimeter trail and take it as if going to the bottom of Mt. Everest.  We will stop, however, in the shade by Lyon’s Bend to do 20 American Hammers.

Next, we will run up Roadshow Run, stopping to do Ten Calf Raises at each set of the three sets of stairs and 3 Burpees above each set of stairs on up to the top.  At the top, we will do 20 Flutter Kicks and 25 Baby Crunches.

Mosey past the Space Needle to the steps at the Admin Bldg.  There will be a water cooler and cups to stop for one minute to have cold water.

Mosey to the sidewalk that goes underneath the shade to the stop sign at the Northeastern Corner of the Admin Bldg.  There will be 6 cones set up along the sidewalk and along the roadway that comes back to the Coliseum.  We will run in a clockwise motion down the sidewalk and back up the road, stopping at each cone to do 10 Merkins.

Rinse and Repeat with 10 Big-Boy Sit-ups at each cone.  Rinse and repeat with 5 Hand Release Merkins.  Rinse and repeat with 10 Star Jumps.

Mosey back to steps of the Admin Bldg for another one minute drink of water.

Next, we will run in a counterclockwise circle around the loop stopping at each of the following locations to do the following exercises:

  • 12 o’clock:  20 Bench Dips at the steps of the Admin Bldg.
  • 9 o’clock:  20 Carolina Dry Docks
  • 3 o’clock:  20 Box Cutters

Mosey to AO.

MARY:
Boat Canoe.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:

God, Nature, St. Francis and the Birds

St Francis of Assisi was an Italian Catholic Friar, deacon and mystic.  He founded the Order of Friars Minor, the women’s Order of St. Clare, the Third Order of St. Francis and the Custody of the Holy Land. He was canonized patron saint of Italy by Pope Gregory IX.  He is one of the most venerated religious figures in Christianity.  He was known to be a man of grace and a great lover of God’s creation.  He loved animals.  Legend has it that birds would fly up to him and alight on his shoulder.  On one journey he took with fellow monks, it was told that he stopped to preach to his sisters the birds.  Legend has it the birds became still and silent while he preached.

An Irish Poet, Michael Longley, wrote the following poem about St. Francis which is a beautiful depiction of the patron saint marveling on God’s creation and speaking to birds.  By the way, Michael Longley is not a Christian although he is obviously an admirer of St. Francis.

St. Francis to the Birds by Michael Longley

And, summing up, I think of when
With cloud and cloudburst you confer,
By God’s sheer genius lifted there,
Lighthearted starling, nervous wren.
It is perfection you rehearse –
God placed the limpet on a rock,
He dressed the primrose in its frock upside down with its leg showing
And closed the chestnut in its purse:
Creating one more precedent,
With no less forethought, no less care
He gave you feathers and the air
To migrate to his best intent.
To useful angles well aligned,
At proper heights compelled to tilt,
Across kind landscapes yearly spilt –
Birds, you are always on his mind.
Quick emblems of his long estate,
It’s good to have you overhead
Who understand when all is said,
When all is done, and it is late.
May my sermon, like your customs,
Reach suddenly beyond dispute –
Oh, birds entire and absolute,
Last birds above our broken homes.

Thank you God, for your creation.  Thank you for the birds in the sky that sing to us each day.  Help us to protect the blessings you have bestowed upon us.

MOLESKIN:
Prayers for Doubtfire who has an ailing back – prayers that he heals quickly; prayers for Dawg Paddle whose wife has told him that he wants to divorce him – prayers for her as well.
ANNOUNCEMENTS:
We will have a F3 Knoxville 2nd F gathering after our Asylum PM workout this Thursday.  We will meet at Union Jacks.

15 Strong at Asylum

THE SCENE: Hot, humid and overcast
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH IC – 21
Arm Circles up IC  10
Arm circles dow IC  10
Michael Phelps a/r
Cherry Pickers 11
Mosey to bottom of stairs and around the cones and back up
Grady Corn IC 20

THA-THANG:

Mosey to stop sign
11’s – Rocky Balboa – Squat – to cone
Pause
Mosey to wall
Peoples Chair against wall for 60 sec
Mosey to second wall
Peoples Chair against wall for 60 sec
Mosey to Admin Bldg
Get Partner
Heal dips – partner runs to tree on lawn,  does 1 squat
Step up, partner does 5 squats
Bench dips , 15 squats
pause, rinse and repeat
LUnges, 1 squat
Freddy Mercury, 5 squats
Imperial Walker ,15 squats
Ring of Fire – 3 rounds
Mosey back to AO with cooler
Down Stairs
Bear crawl around cones, then run back up stairs
20 2 count american hammers
LBC – 30 IC

MARY:
no
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Following up on the 5 things that Steam mentioned on Tuesday,  one of the 5 is habits with the T in habits = Time . The time factor is huge when you look at things you are doing. Simplifying your life will open up your available time and make room for high impact activities. Simplify

Personally, as an engineer I tend to over complicate things in order to make whatever I am doing the absolute best.  Often times that the effort ends up taking longer and really wasn’t worth the extra effort. Look for the simple solutions that are good enough.

I recently was notified by Google that my storage was at the max, so I needed to buy more space or reduce storage.  I had over 14,000 emails in my primary box.  Over the years I had subscribed (intentionally and unintentionaly) to various companies and they kept sending me email some sent something once every few days or more. I don’t even open 99% of them and took me forever to reduce these and I realized why in the heck did I subscribe since I did not read any of them.  I also don’t delete the uncritical ones after I read them, so I ended up where I am today- 14.5 Gb of  emails because I didn’t file them and delete them correctly to begin with.

Facebook – I don’t post but I check it once a day.  This is time that I can never get back

News feeds on my phone, 95% of what I read is pretty much worthless

TV- I watch the morning news while I have been doing my physical therapy exercises daily since Feb 10, pretty much every day.  I can get the essentials in less that 10 minutes and can use the rest with better input.

Paying someone to do the tedious tasks.  I change the oil and do most of the maintenance on my vehicles.

The ability to simplify means to eliminate the unnecessary so that the necessary may speak (Hans Hofmann)

Point is, these things can suck your time and keep you from finding your higher level purpose, keep you away from those in your life that need your time and of course from doing Gods’ work. So take a close look at the things or habits that have made your life un necessarily complex and find a way to simplify.

MOLESKIN:
Pray for @Bluebird in his upcoming trip to Greece
ANNOUNCEMENTS:
August 6 – Work Day at Cerebral Palsy Center – need help!