F3 Knoxville

Tag: Taco

Forgiveness

THE SCENE: 70 degrees F., 89% humidity, cloudy skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Mosey to the fountain area just past Mt. Crumpit.  Split into two groups of six.  One does Route #1 while other does Route #2.  Groups switch after completion of their route.

Modified Route 66 #1

1 WWII, Run to 1st Light Pole, 11 Merkins, Run to Start

2 WWII, Run to 2nd Light Pole, 10 Merkins, Run to Start

3 WWII, Run to 3rd Light Pole, 9 Merkins, Run to Start

4 WWII, Run to 4th Light Pole, 8 Merkins, Run to Start

5 WWII, Run to 5th Light Pole, 7 Merkins, Run to Start

6 WWII, Run to 6th Light Pole, 6 Merkins, Run to Start

7 WWII, Run to 5th Light Pole, 5 Merkins, Run to Start

8 WWII, Run to 4th Light Pole, 4 Merkins, Run to Start

9 WWII, Run to 3rd Light Pole, 3 Merkins, Run to Start

10 WWII, Run to 2nd Light Pole, 2 Merkins, Run to Start

11 WWII, Run to 1st Light Pole, 1 Merkin, Run to Start

Alternate 5 WWII and 5 Merkins until Recover is Announced.

 

Modified Route 66 #2

1 Burpee, Run to 1st Light Pole, 11 SSH, Run to Start

2 Burpees, Run to 2nd Light Pole, 10 SSH, Run to Start

3 Burpees, Run to 3rd Light Pole, 9 SSH, Run to Start

4 Burpees, Run to 4th Light Pole, 8 SSH, Run to Start

5 Burpees, Run to 5th Light Pole, 7 SSH, Run to Start

6 Burpees, Run to 6th Light Pole, 6 SSH, Run to Start

7 Burpees, Run to 5th Light Pole, 5 SSH, Run to Start

8 Burpees, Run to 4th Light Pole, 4 SSH, Run to Start

9 Burpees, Run to 3rd Light Pole, 3 SSH, Run to Start

10 Burpees, Run to 2nd Light Pole, 2 SSH, Run to Start

11 Burpees, Run to 1st Light Pole, 1 SSH, Run to Start

Alternate 5 Burpees and 5 SSH until Recover is Announced.

 

Mt. Crumpit 7’s

1 Dry Dock / 6 Box Cutters

Order of ascent to top of Mt. Crumpit.

Run – Bernie – Run – Bear Crawl – Run – Bernie

 

Note: A few completed both Route 66 versions and about half of the Mt. Crumpit 7’s.  None felt cheated.

MARY:
Box Cutters, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
12 HIMs including FNG Veep – Welcome!
CIRCLE OF TRUST/BOM:
In 1989 I quit buying Exxon gasoline and motor oil although it was my product of choice before then.  I didn’t like the way Exxon handled the aftermath of the Exxon Valdez tanker spill along the Alaskan coast.  11 million gallons of crude oil along 1300 miles of pristine coastline with untold numbers of fowl and animals affected.  I didn’t think Exxon owned the problem.  Fast forward to 2010 and the BP Deepwater Horizon spill.  20 times the oil spill of the Exxon Valdez.  Although, not as readily available in this are, I continued to buy BP gasoline.  I liked the response I saw and I believed they were truly sorry for the accident. You see, we all make mistakes and, since companies are made up of people like us, companies make mistakes too.

Owning up to them and trying to mitigate the consequences is important to me.  I make purchasing decisions based on a lot of factors.  Most of them are private decisions and I don’t go public with them.  My boycott decisions can be long term, short term, forever, or a few days.  All can be reversed because I only have to convince myself and since most are private or limited broadcast, I don’t have to justify my change of heart.

Forgiveness is the key and I see far too little of that in our country and our world.  Sure, the offender needs to own up to the transgression and there needs to be remorse but the one offended needs to take the next step.

I’m certainly thankful that God shows us the way in these matters.  While we were hopelessly lost in our sin and transgression, He reached out to us by sending Jesus to suffer the consequences of our worldly actions.  He took the first step and made the next one, our step, so much easier and so much more healing in our relationship with Him.  For God so loved the world, and me, and you, that He took the first step toward forgiveness and everlasting joy for us.

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

Lamar

THE SCENE: 74 degrees F, 82% humidity, partly cloudy skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out Front Claps, Imperial Squat Walkers, Plank Walk Outs

THA-THANG:

Meander mosey to Waxjob Hill

AMRAP:  8 Minutes Each Round/1 Minute rest

Round 1:  10 reps 3,4,5,6 Body Builder – Run Up Hill – 10 reps 1,2,7,8 Body Builder

Round 2:  10 reps 4 count Shoulder Taps – Bear Crawl Hill – 10 reps WWII Sit Ups

Round 3:  10 reps Carolina Dry Docks – Bernie Up Hill – 10 reps 4 Count Flutter Kicks

Mosey back to the Grinder

Round 4:  10 reps/leg Step Ups – Skip 40 yards – 10 reps Merkins

MARY:
Box Cutters, Windshield Wipers, LBCs

COUNT-OFF & NAME-O-RAMA
Total of 21 including two young sons (Coconut and Nightmare) of 3 Rivers and FNG Palmetto (Darren Macy)
CIRCLE OF TRUST/BOM:
There was a lot of turbulence in the 1960’s.  They were marked by assassinations, a nuclear war threat, the Vietnam War, war protests, racial tensions, and a growing drug culture. I entered high school in 1966 into a newly expanded, air conditioned building in a small town 45 miles southeast of Houston, TX.  Lamar Consolidated High School was being integrated with the closing of A. W. Jackson, an African-American only high school.  With a student population of almost 2,000, things went very smoothly from my teenage perspective.

We are presently in a period that has some resemblances to the 1960’s when it comes to racial tensions.  In the 50 years since my graduation from high school, there have been far too many incidences that remind me of the deep rooted inequality and prejudices that still exist in our country.  Each time these incidences occur and at various other times I pull out a small clip from my wallet.  It is from March of 1970 and it has been in all of the wallets I have owned over the past 50 years.  It is a short letter to the editor of Newsweek magazine. It is titled, Absurdity and Insanity:

Well, I suppose that all of those white rioters in Lamar, S.C. (NATIONAL AFFAIRS, March 16), will go home, wipe the dust off their cars, shine up their “America, Love It or Leave It” signs, watch the evening news and be disgusted with the young revolutionaries, go to church on Sunday and, when election time rolls around again, vote for George Wallace who will protect them against all of these damn dissenters.         BOB MAYHAM

Given the events around the death of George Floyd, I decided to do a little research about the Lamar SC Riots and came upon an article about some of the black students riding the buses the day two of the buses were overturned by white rioters.  The article concerned a 50th anniversary gathering of several students.  Mary Timmons was 16 years old at the time and was in one of four buses stopped.  Hers was not overturned but I can only imagine the fear she must have felt.  A quick search on Facebook and I sent her a photo of the Newsweek clip and a personal note on Facebook Messenger.  I wrote on May 28th:

Dr Timmons.   I was reading about the terrible tragedy in Minneapolis with the merciless death of George Floyd. Similar travesties happens far, far too often. Each time I pull out this little short letter to the Newsweek editor from March 1970. I have carried it in my billfold since my senior year in high school, 50 years ago.  I was sharing this clip with a Facebook friend and giving her some background about it. Today in a Google search about the Lamar Riot I came across an article with your name in it. I thought I would share it with you. Much has happened in the past 50 years. Progress has been made but the rate of change has not been fast enough. You obviously endured great pain 50 years ago. May God’s grace continue to engulf you and help you be a light to others.

It wasn’t until June 8th that I receive the following:

Thank you so much Bob.

We never know whose lives we touch as we going through. God always has a purpose beyond our imagination. What we go through is not about us, but to help strengthen others during their time. I am so happy to be a witness in this hour we are in. I never thought fifty years later we would be facing the world of change. What is so beautiful is we have the world standing with us.

I was touched by her words.  Perhaps this time around we will get it right as a society, as a country, as incredibly blessed creatures of a loving God.

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

Musical Chair Power Hour

THE SCENE: Beautiful 70ish.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 overhead claps IC

10 tempo merkins IC

8 cherry pickers IC

8 hillbilly squats (4ct)

20 gorilla humpers (4ct)

10 burpees OYO
THA-THANG:
Took the Pax to the outfield of the baseball field for musical chairs power hour. 8 stations set up in wide circle, 2 exercises per station AMRAP. Music changed every minute. Pax ran around circle for one minute. After one minute and song change, stop at nearest cones and complete 2 exercises for full minute. Rinse and repeat for more fun. Exercise stations listed below.

  • Agility ladder (dealers choice)
  • Plank
  • 8 Star jack/ 5 hillbilly squat
  • 10 shoulder tap (2ct)/ 8 X and O
  • 15 BBS/ 8 gorilla humpers
  • 10 merkins/ 8 tuck jumps
  • 15 mountain climber (2ct)/8 burpees
  • burpee dans (1:4 to cone, 2:4 way back)

MARY:
20 flutter kicks IC

20 Freddie mercury IC

LBCs to close
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

A lot of current unrest in this world. Spoke on own situation reading a Facebook comment that made me want to make a quick decision. The Lord laid this passage on my heart the following day:  1 Thessalonians 5: 13-16.

”Live in peace with each other. And we urge you, brothers, warn those who are idle, encourage the timid, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always try to be kind to each other and to everyone else. Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.”

Seek truth in the Bible everyday and it will preach to you with a current daily struggle you may be having. Remember the first two commandments during this time and LOVE. Seek the word of Christ daily, make it simple, and do not make things more complex than they have to be.

MOLESKIN:
Music too low- turn it up! Pax almost wrestled a bear.
ANNOUNCEMENTS:
Q101/ Growschool at the Bombshelter June 20, 2020.

Good ole deck of cards

THE SCENE: Perty nice out !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x10 squats x10  gas pumps x 10 merkinsx10
THA-THANG:

deck of cards

  • Spades -squats …. hearts -burpees….diamonds merkins …….clubs gas pumps
  • Cards 2-6 are suicides respective to that number
  • face cards are 10 reps except aces are 20 reps
  • Joker is dealers choice
  • We got close to 1.75 miles of suicides and lots of reps !

MARY:
Flutter kicks , power T, power T flutters
COUNT-OFF & NAME-O-RAMA
18 pax
CIRCLE OF TRUST/BOM:
We need to be voices of reason during these times
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Surrender

THE SCENE: 67 degrees F, 90% humidity, sprinkles turning to partly cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Overhead Claps, Cherry Pickers, Imperial Squat Walkers

THA-THANG:

With a CMU, run to the first light pole and perform 12 exercises indicated

Light Pole (LP) #1:  Floor Press (leave CMU at light pole)

Run back to starting point, run to LP #2 (pick up CMU on the way)

LP #2:  Floor Press, Bent Rows (leave CMU at LP #2)

Run back to starting point, run to LP #3 (pick up CMU on the way)

LP #3:  Floor Press, Bent Rows, Curls

Repeat above sequence until all listed exercises are completed.

LP #4:  Floor Press, Bent Rows, Curls, Lawn Mowers

LP #5:  Floor Press, Bent Rows, Curls, Lawn Mowers, Triceps Extensions

LP #6:  Bent Rows, Curls, Lawn Mowers, Triceps Extensions, Incline Merkins

LP #6:Curls, Lawn Mowers, Triceps Extensions, Incline Merkins, On The Shelf

LP #5:  Lawn Mowers, Triceps Extensions, Incline Merkins, On The Shelf, Upright Rows

LP # 4:  Triceps Extensions, Incline Merkins, On The Shelf, Upright Rows, CMU Swings

LP #3:  Incline Merkins, On The Shelf, Upright Rows, CMU Swings, Squat Press

LP #2:  On The Shelf, Upright Rows, CMU Swings, Squat Press, Blockees

LP #1:  Upright Rows, CMU Swings, Squat Press, Blockees, Decline Merkins

MARY:
Box Cutters, Protractors, LBCs

COUNT-OFF & NAME-O-RAMA
11 HIMs plus Lactose and Pigpen
CIRCLE OF TRUST/BOM:
The small group I’m in with my church had a Zoom meeting last week with Petra and Tom Damms of Dignity International in Prague, Czech Republic.  They provide Christian ministry services to refugees detained in an area camp.  Most are seeking political asylum and some are escaping imprisonment and/or death.  The goal for the majority is to reach Germany but the Czech Republic is in the way and that government is not too sympathetic to their plight.  Some are granted visas but most are turned back and deported.  The whole process can take as long as three years for each refugee to learn their fate.

During the conversation, Tom and Petra were asked what kept them going physically and emotionally.  Part of the answer was anticipated.  Part was not.  Faith in God and the desire to be the hands and feet of Jesus was the obvious.  “Surrender” was not, yet proved the be the most convicting to me.  Petra said she used to pray for wisdom and to know God’s will.  Now she prays for surrender.  She believes she knows God’s will for her and that He has given her the wisdom to determine what her response is to be.  She now prays that she surrenders herself fully to God to carry on His mission.

What a powerful thought!  I looked up what that should look like to those who believe in God and what that should mean.  This is what I found.

Surrender means to yield ownership, to relinquish control over what we consider ours: our property, our time, our “rights.” When we surrender to God, we are simply acknowledging that what we “own” actually belongs to Him. He is the giver of all good things. We are responsible to care for what God has given us, as stewards of His property, but by surrendering to God, we admit that He is ultimately in control of everything, including our present circumstances. Surrendering to God helps us to let go of whatever has been holding us back from God’s best for our lives. By surrendering to God, we let go of whatever has kept us from wanting God’s ways first.

Please God, help me surrender to You.

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