F3 Knoxville

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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.

Invictus

THE SCENE: Just less than 40°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey 1/3 mile loop

THA-THANG:

Everyone has 2 CMUs at Grinder steps.

20-1

Burpee Deadlifts

Block Boys

Thrusters

Do 1 rounds of all 3 exercises then run down to troll bridge and back up.

MARY:

10 4-ct Oblique Tucks per side

10 4-ct Bottle Touches

Repeat

Hold banana for last minute

COUNT-OFF & NAME-O-RAMA
11 HIMs including FNG Wheelie
CIRCLE OF TRUST/BOM:

“Invictus” by William Ernest Henley

Out of the night that covers me,

Black as the pit from pole to pole,

I thank whatever gods may be

For my unconquerable soul.

In the fell clutch of circumstance

I have not winced nor cried aloud.

Under the bludgeonings of chance

My head is bloody, but unbowed.

Beyond this place of wrath and tears

Looms but the Horror of the shade,

And yet the menace of the years

Finds and shall find me unafraid.

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate,

I am the captain of my soul.

MOLESKIN:
I think next time we should do 2 rounds of PT then run to try and get it all in. I completed through 6 reps so still had 5 rounds to go.
ANNOUNCEMENTS:
Breakfast at Drifter’s next Saturday the 1st.

KISS

THE SCENE: C.A.F. 24 degrees and a bit o windchill
F3 WELCOME & DISCLAIMER
KISS= keep it simple stupid

Yep, it’s cold out side , no need to be creative . No need to be that funny guy, just keep it simple so we can stay warm … just run and do burpees ! 😈

WARM-O-RAMA:
SSH x20

chinook squats x 10 tempo cadence

merkins x 10 4ct IC

10 big boys
THA-THANG:

  • 10-1 burpees , running each end of the grinder , as burpee reps go down , pick up the pace on the run
  • Mosey to wax job hill for 11s , start w 1 -4ct monkey humper at the bottom , Bernie the hill and 10 big boys , continue until reps are flipped or quads are smoked
  • Mosey back to grinder , 100 burpees for time
  • Pax that get done early , run the grinder , 20 lbc in one end, run back 20 RBC, rinse and repeat

MARY:
Flutters x 20 -4ctic

lbc x10 i-4ct ic

side crunches each side x15 4ct ic

COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
From the Q source;

A man was sleeping at night in his cabin when suddenly his room filled with light, and God appeared. The Lord told the man he had work for him to do, and showed him a large rock in front of his cabin. The Lord explained that the man was to push against the rock with all his might.

So, this the man did, day after day.

For many years he toiled from sun up to sundown, his shoulders set squarely against the cold, massive surface of the unmoving rock, pushing with all of his might. Each night the man returned to his cabin sore and worn out, feeling that his whole day had been spent in vain.

Since the man was showing discouragement, the Adversary (Satan) decided to enter the picture by placing thoughts into the weary mind: “You have been pushing against that rock for a long time, and it hasn’t moved.”

Thus, he gave the man the impression that the task was impossible and that he was a failure. These thoughts discouraged and disheartened the man.

Satan said, “Why kill yourself over this? Just put in your time, giving just the minimum effort; and that will be good enough.”

That’s what the weary man planned to do, but decided to make it a matter of prayer and to take his troubled thoughts to the Lord. “Lord,” he said, “I have labored long and hard in your service, putting all my strength to do that which you have asked. Yet, after all this time, I have not even budged that rock by half a millimeter. What is wrong? Why am I failing?”

The Lord responded compassionately, “My friend, when I asked you to serve Me and you accepted, I told you that your task was to push against the rock with all of your strength, which you have done. Never once did I mention to you that I expected you to move it. Your task was to push.

And now you come to Me with your strength spent, thinking that you have failed. But, is that really so? Look at yourself. Your arms are strong and muscled, your back sinewy and brown; your hands are callused from constant pressure, your legs have become massive and hard. Through opposition you have grown much, and your abilities now surpass that which you used to have. True, you haven’t moved the rock. But your calling was to be obedient and to push and to exercise your faith and trust in My wisdom. That you have done. Now I, my friend, will move the rock.”

At times, when we hear a word from God, we tend to use our own intellect to decipher what He wants, when actually what God wants is just a simple obedience and faith in Him. By all means, exercise the faith that moves mountains, but know that it is still God who moves mountains.

When everything seems to go wrong . just P.U.S.H.!
When the job gets you down … just P.U.S.H.!
When people don’t react the way you think they should … just P.U.S.H!
When your money is “gone” and the bills are due….just P.U.S.H!
When people just don’t understand you, just P.U.S.H.

P= Pray

U= Until

S= Something

H= Happens

MOLESKIN:
100 burps for time felt like the big rock ! Sometimes my faith feels like a big rock too but I know I am getting stronger in my faith everyday. Don’t let your adversary talk you out of pushing to get better every day , no matter the situation ! Keep pushing brothers !
aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Checking In

THE SCENE: 33 degrees F, Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Inchworm Merkins, Little Baby Arm Circles

Jog across grinder, skip across grinder, bear crawl to CMU storage and claim one.

THA-THANG:

Mosey with your CMU on the Block Party circuit while stopping at the following 20 stations:

    • Bent rows x24
    • On the shelf x6 each side
    • CMU toe tap x67
    • Squats x24

    Road Block merkins, x18

    • Clean and press x12
    • Roll over merkins x6 each of 4 CMU ends

    Run to Springbrook fountain w/o CMU and then return to retreive CMU

    • Dead lift x6 per arm
    • Triceps extensions x12
    • Dips x24
    • Straight arm overhead lift x12
    • Upright rows x24
    • Burpee press x12

    Interlude: Mt Crumpet count off by 2’s.

    #1 run up, #2 farmer hold – switch.

    #1 Bernie up, #2 farmer hold – switch.

    #1 bear crawl up, #2 farmer hold – switch

    • Curls x24
    • CMU swing x12
    • Overhead press x12
    • Lawn mowers x12 per side
    • Squat press x12
    • Lunge to grinder with CMU

MARY:
Box Cutters, Floor Wipers, Flutter Kicks, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 15 HIMs including Knoxville visitor Umbro.
CIRCLE OF TRUST/BOM:
When I first started with Alcoa, Inc in 1974 the Engineering and Maintenance Manager was Dick Taylor.  In his late 40’s, Dick was three levels of management above me and reported to the Operations Manager.  Dick was sharp, energetic, smart, confident, experienced, driven, and demanding.  He was also introverted.  Like many of us, we are often required to function out of our personality comfort zone.  Dick did and he did it well.

Dick had the habit of touring around the plants to maintain a pulse on things.  Often he would show up in an engineer’s office, say hello, and take a seat.  And he would be quite.  We have heard of the pregnant pause.  This seemed longer.  When it happened to me the first time, I was taken off guard.  What did he want?  Why was he in my office?  What should I do or say?

In short order I started telling Dick what I was into from a work perspective.  I talked about the projects that were consuming my time.  I asked for any advice he might have.  After that we might get into a little conversation about life things outside of Alcoa, Inc.  Dick used these impromptu meetings to touch base, to learn some details, to connect with his entire staff.  Over a period of 5 years, Dick probably stopped in 3 or 4 times.  Each one got easier and more beneficial to me.  Perhaps for Dick also.

Years later I looked back at the time spent with Dick and it hit me that this is a good way for me to spend time with God.  Instead of Dick sitting across the room from me, what if it was God that just came in and sat down.  I know, He was there all the time, just like He is here as I type this.  But the difference is that I act like He is in front of me.  There are certainly things I need to tell Him; not for His sake since He already knows it, but for my sake.  By telling Him, I can bounce things off of Him, ask Him for advice, and understand His will for me.  I need that kind of relationship with God and I know He wants that from me.

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

Neuralyzer

THE SCENE: Clear and low 30’s. Our hair was freezing at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 4-ct IC

Lunge down grinder

Bear crawl back

THA-THANG:

Mosey to Suckmore the long way around the backside of the park

DRIFTERS COMPOUND

Do one rep of each compound exercise then run up the hill for increasing reps of burpees. Increase reps by one after each run.

HR Merkin/Merkin/Clap Merkin

Lunge each leg/Squat/Jump Squat

OH Clap 4-ct/Shoulder Tap 4-ct/Dry Dock

LBC 4-count/BBS/WWII sit-up

Go up to 10 reps

MARY:
Broga
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Talked about needing to use this time of year to reconcile with family and friends. We only get one shot at life. Forget what’s in the past and move forward toward a better relationship.
MOLESKIN:
Mt. Suckmore combined with Drifter’s Compound erased all our brains. We got upwards of 8 rounds and 2.5+ miles.
ANNOUNCEMENTS: