F3 Knoxville

Memory Lane

Bomb Shelter
Workout Date: 27 Nov 2021
QIC: Hammy

THE SCENE:  26 degrees F, 97% humidity, mostly sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH and Imperial Squat Walkers
THA-THANG:
For about 5 years starting in 1979, I spent my lunch “hour” (more like 1 hour, 5 minutes) at Springbrook Park (aka the Bomb Shelter).  Several guys from Alcoa Inc. did the same.  Most played basketball but myself and two others would run the perimeter roads around the Park.  Two laps plus the run from the gym to the road and back up at the end equaled about 3.6 miles.  At least that’s what the car odometer indicated.  A quick shower and lunch while driving back to the plant ended a quick workout.  I probably ran 400 laps each year but none in the past 38+ years.  Who knows, today may have been Lap 2001.

So today is something of a 40 year Average Anniversary workout.  The beatdown consisted of running one of the Springbrook laps and stopping 15 times at various corners and street intersections to do 40 reps of the following exercises.

  1. Bobby Hurleys
  2. Merkins
  3. WWIIs
  4. Tempo Squats
  5. Box Cutters
  6. Iron Mikes
  7. Plank Jacks
  8. Imperial Squat Walkers
  9. Dry Docks
  10. Lunges
  11. LBCs
  12. SSH
  13. Flutter Kicks
  14. Dips
  15. Bear Crawl (40 paces)

MARY:
LBCs, BBS, Protractors, 1 minute plank.
COUNT-OFF & NAME-O-RAMA
5 HIMs and 1 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Romans 5:3-5, NIV

3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

I have to admit that there is not much suffering in my life – certainly not compared to that endured by the early Christians or those that don’t live in freedom like that which exists in the United States. So how are we to have perseverance produced with a lack of suffering. We can help ourselves by manufacturing some pressure and training ourselves.  Push limits – physically, mentally, and spiritually.  Make a tough climb on your bike, hike for many miles, fast for a period of days, turn devices off and embrace quiet and solitude and prayer for an uncomfortable period of time.  God designed us for perseverance. Start training and learn about ourselves.

MOLESKIN:
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ANNOUNCEMENTS:
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