F3 Knoxville

Tag: Hammy

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.

Do over with miles and burpees

THE SCENE: Warm and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

50 SSH
THA-THANG:
mosey to the back of the strip mall

  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Run the length of the front of the mall and a door is a Burpee = 10
  • Run over to the base of jucomanjaro
  • Bernie up to the first light poll
  • bear crawl for a 30 count
  • mosey to the first turn off.
  • 10 count
  • mosey up to the power lines and do BBS waiting for the six
  • Bernie up to the top
  • Mosey back to the bottom stopping to do 20 4x Pickle punders at the power lines, turn off, and light poll.
  • Mosey to the front of the strip mall
  • Run the length of the front of the mall and a door is a Burpee = 10
  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Mosey to the parking lot
  • a modified route 66 every light we pass in the parking lot we do 5 4x monkey humpers
    • one round
  • start at the top of the row and bear crawl to the nextt light
  • crawl bear to the next night
  • bear crawl to the final light

Mary time head back to the AO

MARY:
40 hello dollys
COUNT-OFF & NAME-O-RAMA
all tags assigned
CIRCLE OF TRUST/BOM:
men, we need to hate porn and lust. I encourage everyone to have men in their life that they can walk in the light and that can help you when you’re tempted. Hate lust, it’s not OK to serve lust it will kill you and your relationships.

Bombing Raid

THE SCENE: Low 30’s and snowy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH and leg stretches
THA-THANG:

Drop BOMBS on this side the park.

5 targets on the loop. Run and drop BOMBS. Run and drop BOMBS. Etc.

B Burpee 10

O Lunges 15/leg

M Merkins 20

B BBS 25

S Squats 30

MARY:
COUNT-OFF & NAME-O-RAMA
10 HIMs.
CIRCLE OF TRUST/BOM:
The bombs in our lives fall on our heads and attempt to blow us to pieces. We here at the Bomb Shelter have an circle of protection from the destruction. Through our bond of sweat and pain we support each man and lift them out of the ashes when it all becomes too much.
MOLESKIN:
It was hard to think of exercise that started with O, hence the birth of the O-lunge. It’s not different from a regular lunge except somehow it was the worst exercise so I started thinking “oh ****, lunges”. Was shooting for up to 2 laps with 10 stops for BOMBS. Most got a lap and half.
ANNOUNCEMENTS:

Crumpet Clockwork

THE SCENE: Cool, Damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC
  • SSH x20
  • Imperial Squat Walkers x 15
  • Merkins/Calf-jumps 5/10, 10/20, 15/30

THA-THANG:

  • Take a CMU and mosey over to Mt. Crumper
  • Rounds of 15 reps, 30 sec, 45 sec, 60 sec. (exercise at the bottom of Crumpet, run halfway up, set of clockwork merkins, run to top and do another set of exercise, mosey back down and move to the next exercise
    • Round 1:
    • 15 Burpies
    • 30 sec.: Tuck Jumps
    • 45 sec. CMU Curls
    • 60 sec. Mt Climbers
    • Round 2
    • 15 Iron Mikes
    • 30 sec. Over the Block
    • 45 sec. CMU-On the Shelf
    • 60 (ran out of time), Mosey back to Grinder
  • MARY:
    • Flutter Kicks
    • Roaster Planks with leg lifts
    • Supermans
    • Pickle Pounders
    • Step-Through Planks
  •  CIRCLE OF TRUST/BOM:
    Eph. 5:15, 16: Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.
  • Walk wisely with the time that God has gifted us. BE PRESENT because that is the time we are promised.
  • I mentioned this book: Living Life Backward: How Ecclesiastes Teaches Us to Live in Light of the End. Not a long book, but an awesome study of that book of the Bible and really transformed my perspective about the time we’ve been given to live.
    MOLESKIN:
  • Welcome FNG Attention!.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Home Again

THE SCENE: 42 degrees F, 60% humidity, light drizzle at the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Merkins, Low plank, Cherry pickers
THA-THANG:

Two workout areas set up about 40 ft apart.

Start by doing the following 7 exercises.

Merkins x12, Peter Parkers x12, WWII Sit-ups x12, Inverted Pull-ups x12, Dry Docks x12, Step Ups x12/leg, Dips x24

Lunge to the second station and perform the following 7 exercises with a CMU.

Bent Rows x12, Curls x12, Upright Rows x12, Thrusters x12, Triceps Extension x12, Lawn Mowers x12/arm, Russian Swings x12

Run 1/3 mile on the AO trail stopping midway to perform 3 burpees.  Return to AO, lunge 40 feet, and repeat sequence until “Recover” is called.

MARY:
Flutter kicks, Box cutters, LBC’s
COUNT-OFF & NAME-O-RAMA
12 HIMS, no FNGs
CIRCLE OF TRUST/BOM:

The BOM centered around the 4 points of this article with hopes that each HIM will read, absorb, and dwell on the entire piece.

THE DEATH OF DECENCY IN THE AMERICAN MIND

February 7, 2020 by Melissa Edgington

It used to be easier to be a “decent” person. It was easier to come to the end of a life imperfectly lived, in which mistakes were made and convictions shifted through different phases, without being labeled a bad human being. We used to be allowed to think wrong things until we figured out better ways to think. It used to be permissible to say the wrong thing, to do something stupid, to hold a belief that was different from our neighbor’s, without being written off as hopeless, vile, or worthless.

These days, something as benign as leaving a shopping cart in a parking lot or putting a dog in the backyard is enough to make Americans despise each other. It seems that the era of general agreement about what makes a person “good” is over. Can we expect to see funeral crowds dwindling because, in our ultra-sensitivity, in our refusal to see beyond a careless word or deed, in our determination that any belief that contradicts our own is indecent, we will no longer allow people to be honored for the good that God accomplished through their imperfect lives? Are vitriol and mistrust the new languages of humanity in this nation?

It appears so.

How can people who live in the same country have such different and clearly defined ideas of what makes a person “good” or what makes a life worthy of honor? How is it possible that even two people who both claim to be applying Scripture can be so oppositely situated on moral issues?

And, maybe more importantly, what are my responsibilities as a follower of Christ in a time when decency seems completely arbitrary? What are the social standards that “good” people adhere to? Who decides? And how much should I care?

I can’t control how people think, how they speak, or what they think of me. But, there are a few things that I can remember that will make me a better and more God-honoring participant in the culture.

1. No one is good. (Romans 3:10)

The whole concept of “good” people is a secular one. The Bible clearly tells us that we are all bad, much worse than we care to admit.  Maybe it’s time to stop being so shocked when people prove that we are all the sinners that God tells us we are. Goodness is a fruit of the spirit, not a righteousness scale-tipper. If there is any good in me, it is from God alone, and not something that I should try to take credit for.

2. The Bible is my authority, not the culture. (1 Thessalonians 2:13)

I shouldn’t get my instructions about how to live a godly life from politicians or movie stars or bloggers. If I am living according to Scripture, I will see the world differently, and that means I will sometimes be misunderstood and considered prudish, judgmental, out of touch, and irrelevant, even by some in the church. I have to learn to be okay with that. Biblical convictions shouldn’t hinge on the approval or disapproval of those who don’t share my worldview.

3. I should live to please God above all. (Galatians 1:10)

As much as I would love to come to the end of my life and hope that people have good things to say about me, my aim is to please God and obey Him, even if it costs me the good opinions of some. Not everyone I know will appreciate or respect my viewpoint, especially given the current hatred of certain biblical ideals. Am I willing to be labeled by the world so that I can hear “Well done, good and faithful servant” from my Lord?

4. As far as it depends on me, I should live at peace with everyone. (Romans 12:8)

It is possible to live a quiet life and still stand on biblical truth. Sometimes we are called to be quiet and sometimes we are called to be voices crying out in the wilderness, but we are never called to be cruel.

It’s easy to get caught up in the desire to please people. It’s difficult to be THAT person–the one who is saying unpopular things and holding to unpopular beliefs. Yet, didn’t Jesus tell us that we would have trouble in this world? Didn’t He promise that this faith would bring division? For a long time American Christians coasted along, enjoying a culture that said decent human beings lived according to the Bible. Things are different now. Now we will be called wicked for believing God’s good commands. We will be called good if we reject parts of Scripture that conflict with the culture. I guess the question we all have to ask ourselves is this: are we willing to accept the label “bad human” for the sake of the gospel, knowing that living to please the Lord is choosing to be despised by the world?

“And you will be hated by all for my name’s sake. But he who endures to the end will be saved.” Mark 13:13

MOLESKIN:
Several fighting cancer including Snorkel’s father-in-law, Fin’s co-worker, and Dreamer’s dad.  Praying for Chaucer’s mom in her personal battle.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.