F3 Knoxville

20:1 Fun

THE SCENE: Upper 50s. Kinda chilly actually.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

HR Merkin x 5

Low Peter Parker x 5

Iron Mike x 5

Run down to the troll bridge and do 2 Burpees

THA-THANG:

20-1 Circuit

HR Merkin

Low Peter Parker each leg

Iron Mike each leg

Run to troll bridge and do 2 Burpees after each set of exercises

MARY:

LBCs for time

COUNT-OFF & NAME-O-RAMA
17 bros
CIRCLE OF TRUST/BOM:

Rules to teach your son

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God

MOLESKIN:
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.

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.

100 Rep Rounds

THE SCENE: Mid 50s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 Burpees
Low Plank Jacks IC x 20
2 Burpees
Catalina Wine Mixer IC x 10
2 Burpees
High Plank Toe Touches IC x 20
2 Burpees
Superman/Banana on Q
THA-THANG:
As many rounds as possible
10 Burpee Box Jumps
20 Derkins
30 Knee Tucks
40 Dips
Run down to troll bridge and right to the road to make a loop.
Repeat
MARY:
Butterfly Sit-ups x 20
Kick Out and Pulse x 20
Low Plank Spider Knees x 20
Toe Touches x 20
Repeat
COUNT-OFF & NAME-O-RAMA
18 including two 2.0s
CIRCLE OF TRUST/BOM:
The Wise Man

People have been coming to the wise man, complaining about the same problems every time. One day he told them a joke and everyone roared in laughter.

After a couple of minutes, he told them the same joke and only a few of them smiled.

When he told the same joke for the third time no one laughed anymore.

The wise man smiled and said:

“You can’t laugh at the same joke over and over. So why are you always crying about the same problem?”

Moral of the story:

Worrying won’t solve your problems, it’ll just waste your time and energy.

MOLESKIN:
was shooting for 5 rounds. If you got there, you’re welcome. 500 reps to start the day. Plus however many rounds of Mary we did.
ANNOUNCEMENTS:

Top to Bottom

THE SCENE: Clear skies, 35 degrees F., 78% humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Knees to Chest, Arms across Body, Quad Stretch, Arm Circles (1st Forward, 2nd Backward), Spine Openers (two rounds)

Bear Crawl and Crab Crawl across the grinder.

THA-THANG:

Top to Bottom 21-15-9

Dry Dogs – Merkins – Shoulder Taps (perform 21, 15, and then 9 of the three exercises in sequence)

Run a Lap (about 1/4 mile)

Hollow Holds (30 seconds) – Tuck Ups – WWII Situps (perform 21, 15, and then 9 of the three exercises in sequence)

Run a Lap (about 1/4 mile)

Step Ups – Air Squats – Iron Mikes (perform 21, 15, and then 9 of the three exercises in sequence)

Run a Lap (1/4 mile

(Repeat)

MARY:
Did THA- THANG until time was up
COUNT-OFF & NAME-O-RAMA
9 total HIMs including three FNGs.  Welcome Peach, Shorthorn, and Walk-On
CIRCLE OF TRUST/BOM:
The sweet spot is often utilized in business training sessions.  It is the area of intersections of three circles.  An example of the three circles might be 1.) What We Want, 2.) What They Want, and 3.) What We Can Do.  The sweet spot, where the three circles intersect, is the place of mutual benefit and capability for the parties.  There has been another example floating around lately.  It has to do with COVID 19.  The three circles are People taking COVID 19 seriously, People worried about expansion of authoritarian government policies, and People very concerned about impending economic devastation.  In this case the sweet spot is ME.  That is the place where I am during this time in history.  I don’t want to let any one of the circles to be bigger than the others and I want the sweet spot to be as big as possible.  I think all three issues are huge problems and all three need to be balanced in thought and efforts.  There certainly has been a lot of air time given to the treating this flu seriously as there is a lot of effort going toward opening up the economy.  An area that lagged the attention I believe it needed was the overstretch of government rules and regulations.  It has gained some steam with protesters showing up in various places around our country.

The three circles devoted to COVID 19 would get me on my pulpit in social media and I used to to make my point.  At least I did use it.  Not any more.  Now when I thing about it I think that Jesus is the one I should be concerned about.  I should not worry about government officials exerting too much on me.  I need to let Him exert His authority over my life.  Do I let His light shine on me, in me, and through me to others? That is what Jesus wants.  That needs to be all I want.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.