F3 Knoxville

Tag: Taco

Perspective

THE SCENE: Noice!
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
SSHx30, squats x10, round the clock merkin, v ups, sundial big boys
THA-THANG:

The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Plank jack tucks
  • 7 Squats
  • 6 V ups
  • 5 Iron mikes (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Super star jacks
  • 1 Body builder

MARY:
Flutter kicks

iron cross, the power T( flutter kicks while holding iron cross)
COUNT-OFF & NAME-O-RAMA
20 pax including pigskin and lactose (not tagged yet)
CIRCLE OF TRUST/BOM:

Capn crunch sent to me in a group text w a few others and really like it so I wanted to share the following ;

For a small amount of perspective at this moment, imagine you were an American born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million.

When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet.

When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish.

At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening.

As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

MOLESKIN:
Not to say there isn’t any suffering out there today but overall, our generation has been blessed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

StayAway

THE SCENE: Mid 50s and wet
F3 WELCOME & DISCLAIMER

We had one FNG – Postpone

WARM-O-RAMA:

  • 25 Side Straddle Hops
  • 6 Cherry Pickers
  • 15 four count Merkins

THA-THANG:
Suicide Style workout.

Block and Bear from Baseline to first cone, Bernie back to baseline, Karaoke back to block and block and Bear to next cone, once the block is at the last cone pick it up and carry back to baseline to start next round.

 

Odd Rounds: Preform exercises at baseline

  1. 20 Incline Merkins
  2. 20 Iron Mikes
  3. 20 Merkins
  4. 20 Jumping Squats

 

Even Rounds: Preform exercises at Cone with Block

  1. 30 curls
  2. 30 Tricep Extensions
  3. 30 Overhead Presses
  4. 30 Bent Rows

MARY:

  • 20 Clover and Stems (On your six, extend arms and legs out like a four leaf clover, then   perform a “V Up” to create the Stem)
  • 30 second low plank
  • 15 Clover and Stems
  • 45 second low plank to finish time

CIRCLE OF TRUST/BOM:
With the Covid-19 scare, keep your distance. It is not air born, it is transmitted from person to person. Please only get the supplies you need, leave some for others that really need it. Do not take baby wipes if you do not have a baby. Everyone needs to do their part to help. If later it seems like everyone “Over Reacted”, then it was a success.

JUCO Redux

THE SCENE: 54 degrees F, 81% humidity, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Walkout merkin plank stretch with Peter Parkers, Windmills
THA-THANG:
Dora:

Partner #1 starts the following:

  • 200 CMU thrusters
  • 200 CMU curls
  • 200 CMU triceps extensions
  • 200 Merkins

Partner #2 runs to the scrapyard, performs 20 WWII sit-ups and either 5 pull-ups or 10 inverted pull-ups, runs back, and then swaps with Partner #1.  Restart at thrusters if time allows.

MARY:
20 box cutters, 30 crunches, 15 box cutters, 20 crunches, 10 box cutters, 10 crunches, 5 box cutters, 0 crunches.
COUNT-OFF & NAME-O-RAMA
12 HIMs in attendance
CIRCLE OF TRUST/BOM:
I remember a tour of our smelting operations of Tennessee Operations of ALCOA in 1992 by the president, the technical director (Dick Taylor), controller, and the process technology director.  It was a time to strut our stuff … and to get raked over the coals.  The local management team assembled with the visiting entourage for a wrap-up late in the day to receive feedback.  At one point, Dick Taylor asked Rhea Miller, the carbon plant manager, if he knew that the ceiling of the carbon plant was painted blue at the Massena, New York plant.  The carbon plants are typically a very dusty environment with very fine carbon dust everywhere including the air.  Spending just 15 minutes inside without a respirator will have you blowing black snot for a day or more.

So, lets get back to the question about the blue ceiling in Massena.  Before Rhea could answer Dick’s question, Smelting Manager Dave Musi, quickly stated, “Well, Dick, how do you know that the ceiling in our carbon plant isn’t painted blue?”  Things were quiet for an uncomfortable amount of time … at least long enough for Dick’s face to return to its natural color.

Jesus knows our true colors.  He knows everything about us. As the Bible tells us in Isaiah 64:6, “All of us have become like one who is unclean, and all our righteous acts are like filthy rags; we all shrivel up like a leaf, and like the wind our sins sweep us away.” or in Romans 3:10, “As it is written: “There is no one righteous, not even one;”.

In spite of that, Jesus came to live among us and to provide salvation to all who profess Him as Lord and Savor.  He will wash away our darkness and make us clean.  Two verses that should give us all hope and peace are 1 John 1:7, “But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin.” and 1 John 1:9 “If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”

Confess our sins and walk in the light as we are instructed.  The rewards are worth it.

MOLESKIN:
We pray for Butterfingers’ dad as he recovers from a stroke.  Initial prognosis is very good.
ANNOUNCEMENTS:
3rd F at JUCO on March 28th starting at 7:00 am.

Super Set Tuesday

THE SCENE:  Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH’s 4ct , 5 Cherry Pickers, Tempo Merkins, Lunge to the end of the grind
THA-THANG:
Super  Set   Suicides
4 Sets  15   CMU Curls  Bench Dips to Failure
4 Sets  15   Tri Ceps     Ext Pullups to Failure
4 Sets  15   Squat        High Knees to Failure
4 Sets  20   Single Leg  CMU Jump Overs to Failure
4 Sets  20   Merkins      Inverted Pullups to Failure
4 Sets  20   Overhead Press  Upright Row to Failure

Between set 1 and 2 run to the far cone (cone #1). Between 2 & 3 run to (cone#1) back to start and then to (cone#2)……add a cone each time.  Finish with 4 cones on the last set.

MARY:
Alternate between Scissor Kicks and Dancing Bears……finish with LBC’s

COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Espy, KY, Napster, Pinnochio, Radio Shack, Snorkel, Swayze, Taco
CIRCLE OF TRUST/BOM:

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.

-Dagobert D. Runes

Springbrook Legacy

THE SCENE: 48 degrees F, 64% humidity, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Windmills, Inchworm merkins with extra stretch.
THA-THANG:
Mosey to the upper field and stop at the fountain.

Route 66 #1:  With the fountain light pole as a home base do a compound Route 66 up the Greenway.  Run to first light pole and do 1 merkin and 11 WWII situps, run back to starting point and then run to the second light pole to do 2 merkins and 10 WWII situps.  Continue back to the starting point before running to each successive light pole to increase by 1 merkin and decrease 1 WWII situp.

At light pole 7 we all recovered and then ran cross country to the source of the Springbrook stream.  After some comments we ran back to the home base at the fountain.

Route 66 #2:  With the fountain light pole as a home base do a compound Route 66 down the Greenway.  Run to first light pole and do 1 dry dock and 11 squat jumps, run back to starting point and then run to the second light pole to do 2 dry docks and 10 squat jumps.  Continue back to the starting point before running to each successive light pole to increase by 1 dry dock and decrease 1 squat jump.

Around light pole 7 we all recovered and ran back to the fountain to learn a few things about the fountain construction and the King’s and Queen’s Chairs rock formation above the fountain.

We ran back to the AO via the Troll Bridge, another structure from the early Springbrook era.

At the scrapyard we did 20 pull ups and 20 step ups per leg before circling up at the Pavilion side for Mary.

In reality, no one was able to complete all of the prescribed beat down due to time constraints.  No complaints were registered.

MARY:
Edward Scissorlegs, flutter kicks
COUNT-OFF & NAME-O-RAMA
13 HIMs and no FNG’s
CIRCLE OF TRUST/BOM:
Springbrook was an area owned and developed by the Aluminum Company of America starting in the 1910’s.  Company executives at the time decided to set aside one acre of park land for every 100 employees.  What is now Springbrook Park from Hunt road past Springbrook Pool originated from the ALCOA promise. Many of the structures like the fountain, stone bridges, and pool date back to the early 1930’s with much of it being built by company employees.  When orders were low during the Great Depression, management would assign workers to perform construction work at the park.  We also need to remember that most of the infrastructure of the area was provided and build by ALCOA because none existed prior to the company’s arrival.

This is a significant difference from our day and time.  Now, companies want concessions from local governments before they commit to moving in.  They want tax reductions and improved infrastructures.  They expect the communities to already exhibit those things that add up to good quality of life for their employees.  Seldom do we hear of a company starting from scratch and providing all those things.

It is good to know our beginnings.  It is good to know of our legacy.  F3 is leaving a legacy in Springbrook Park (the Bomb Shelter).  The great thing is that F3 is adding to the legacy of Springbrook Park with its goal of providing Fitness, Fellowship, and Faith to anyone that shows up.  I think it is a legacy that those who poured and will pour their effort into Springbrook Park will be pleased to see.

No man left behind; no man left unchanged.

MOLESKIN:
Prayers for Swerve as he officiates a funeral and for Woodshack and Dreamer and their families in the death of David White.
ANNOUNCEMENTS:
3rd F at JUCO on March 28th.