F3 Knoxville

Tag: I-Beam

Descending Ladders and Climbing Walls – Dog Pound 10-28-21

THE SCENE: 46F and cloudy.  No rain though!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Twist back and forth; assorted hammy stretches; forward and backward shoulder rolls; Motivators starting at 5; grab a CMU and suitcase carry to the Skate Park
THA-THANG:

EV1 – “Tabata-like” Ab Circuit – (30sec/15sec) x 2 / 40sec for run to wall and back + recover between rounds

  • R1 – Elbow Plank
  • R2 – Flutter Kick
  • R3 – Freddie Mercury
  • R4 – Dead Bug

EV2 – Descending Ladder

  • Complete exercises 10 through 1 in descending order.  After the last exercise is complete, run to the wall, scale the wall, and either scale the wall again or run around the wall and back to the CMU to begin again with the next rung down the ladder.  Those who did not wish to scale the wall ran to the wall and completed 2 burpees before returning to their CMU.

10 – Squat Thrusters

9 – Deadlifts

8 – Iron Mike (L+R=1)

7 – Bicep 21’s – (21 CMU curl variations in 7’s – 7 from low to mid, 7 from mid to high, and 7 full)

6 – Deadlift

5 – Blockee

4 – American Hammer w/CMU (L+R=1)

3 – Goblet Squat

2 – Over the Top Merkin (Left+Middle+Right=1)

1 – CMU Snatch

MARY:
Suitcase carry CMU’s back to the AO, alternating arms.  Motivators starting at 3
COUNT-OFF & NAME-O-RAMA
9 – I-Beam, MudPuppy, Junk, Trunk, Mayberry, Snitch, Wagon Wheel, Cottontail, Tonka
CIRCLE OF TRUST/BOM:
“The best time to plant a tree is 25 years ago.  The second best time to plant a tree to today.”
MOLESKIN:
Be decisive and go after what you want in this life.
ANNOUNCEMENTS:
Going forward there will be a 25 burpee penalty for all PAX to complete if the flag does not make it to the AO

Saturday Truck Stop 10-23-21

THE SCENE: Chilly and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard warm-up exercises and a light jog approx 1/4 mile
THA-THANG:
– EV1 – PAX did the following movements (1-4) between two light posts approx 25 yards apart (there and back for each movement).  Once complete with 1-4, begin #5.  Once #5 is complete, start over with #s 1-4.  Once 1-4 are complete for the second time, begin #5 with double the reps as the first time.  Got it? Good.

1 – Sprint

2 – Lunge

3 – Imperial Walker

4 – Bear Crawl there, Crawl Bear back

5 – (a) 5 Shoulder Tap / Alt Leg Raises; (b) 10 Big Boy Sit-ups; (c) 15 Merkins ——- > reps are 10, 20, and 30 the second time around.

EV2 – CMU Tabata in the parking lot.  20 seconds work / 10 seconds rest / 6 sets of each exercise before moving to the next round.  40 seconds between each round to jog around the nearest light post (approx 30 feet away) and return to your CMU.

Round 1 – CMU Curl + Overhead Press

Round 2 – Deadlift

Round 3 – KB Swing

Round 4 – Single Arm Canoe Press (3 each arm)

EV 3 – Jog to the poop hill beneath the bathouse and run Burpee 5’s

  • 1 burpee at the bottom of the hill
  • charge up the hill to the bathouse
  • 4 burpees at the top
  • jog the path down and around back to the starting spot
  • 2 burpees at the start
  • charge up the hill
  • 3 burpees at the top
  • etc etc

EV4 – EMOM at the bleachers, 7 rounds

  • 10 box jumps
  • 5 derkins
  • 5 dank jack

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 present – I-Beam, Mayberry, Biscuits, School Zone, La-Z-Boy, Wagon Wheel, Trunk

CIRCLE OF TRUST/BOM:
Psalm 119:11 – I have stored your word in my heart, that I might not sin against you.

Psalm 119:105 – Your word is a lamp to my feet and a light to my path.
MOLESKIN:
My son came home from preschool and shared the following pledge that he was taught, and that he recites there daily:

“I pledge allegiance to the Bible, God’s holy word.  I will make it a lamp unto my feet and a light unto my path, and I will hide its words in my heart that I might not sin against God.”

When I heard my son talking about pledging allegiance to his Bible and storing its words in his heart it choked me up for two reasons – (1) because I know how much he’s going to need that has he grows up and learns to navigate this world, and (2) because even though I have that knowledge, I still try to go it alone so often and I feel foolish because of that.

We prayed this morning that God would create a dependency within us for his word, that he would strengthen us through that, and that we would set good examples for those who are following our lead.

The Kracken never disappoints

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the bottom steps. Do exercise and run up steps to Dwayne Johnson.
Exercises are:10 burpees -run up, 20 star jacks, 30 shoulder tap Merkins, 40 squats

Mosey to the backside parking lot for a Kraken.
do exercise and qty then run around perimeter.
exercises are:

  • 20 Merkins
  • 30 squats
  • 40 dry docks
  • 20 lunges
  • 4 round the clock Merkins
  • 20 side lunges
  • 10 inch worms
  • 15 iron Mikes

mosey back to AO doing a few burpees on the way.
circle of pain: one runs around circle jumping over people. Once you get jumped do 5 Merkins. Everyone goes around once. Run some more around the AO

MARY:
10 seconds of dead bugs
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
I shared a story about a car accident I saw last night. Three kids were in a rather nice SUV and went off into a ditch. They had been clearly drinking as I smelled alcohol in the car heavily. It was a good opportunity where I could’ve witnessed to the kids but did not. God gives us opportunities that we need to act on.  We also talked about tolerating the sinner but not tolerating the sin. Jesus died as we were still sinners for us, but he did not like sin.
MOLESKIN:
We got to know Aladdin a little better this morning since we had no FNG‘s
ANNOUNCEMENTS:
Forgot to mention it, but the Christmas party is coming up. RSVPs are needed to judge Judy

11 doing ELEVENS

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
71 ℉ 95% 73 ℉ 6.2 mi/h SW

F3 WELCOME & DISCLAIMER.
I am not a professional.  Flat out stolen from F3 Naperville. Thanks Sir Mix-A-Lot.

WARM-O-RAMA:

Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (15)
Abe Vigodas (10)
Arm Circles (10 forward, 10 back)

THA-THANG:
Mosey to CMUs. Get one. Mosey to parking lot.  On way, Burpeevators to 8.  (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.)  I made this up.

Six rounds of ELEVENS. Modifications were done for those on vacation without a coupon or access to something heavy. Once completed, do lunges till the 6 is in.
Round 1: Squats & Merkins
Round 2: Curls & Burpees
Round 3: Chest Press & Big Boys
Time To Put up CMUs – But more options if you’ve got time.
Round 4: Swings & Mountain Climbers
Round 5: Overhead Press & Bobby Hurleys
Round 6: Rows & SSHs

MARY:
• Flutter Kicks – 20 IC
• Star Gazers – 30 seconds

COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:

Run/Train to Win!!!!
1 Corinthians 9:24-27
Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
MOLESKIN:

ANNOUNCEMENTS:

Blockee Dogs Hang’n by the Totem Pole

THE SCENE: Not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Tempo Squats, LBACF, LBACB, SSH
THA-THANG:

  • Grab a CMU from the pile.  Descending Blockee Sets – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Mosey North to Light Poles.  Totem Pole: 10 8ct Body Builders, 9 Iron Mikes, 8 Elbow Planks, 7 Double Burpees, 6 Jump Squats, 5 Shoulder Taps, 4 Round the Clock Merkins, 3 Monkey Humpers, 2 BBS, 1 CDD
    • Perform all exercises with indicated reps.  After each round, Mosey to where road splits and back, repeating the exercises again but marking off the top exercise every time you return.

MARY:
Planked for the remainder of time – 3 minutes
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Be the man who brings a peaceful presence into the room.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Sign up to Q!