I-Beam – Page 18 – F3 Knoxville

Haircut 100

November 23, 2021 Tank

THE SCENE: First REAL cold day. Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff, literally warm up stuff. Nothing special,
THA-THANG:
Mosey to the steps, stopping for some incline Merkins and SSHs.
start with 5 burpees, run up steps and hill to Dwayne Johnson and back, 4 burpees run up, 3 burpees run up etc Repeat till all finish.

Walkers walked to marina sign. Runners ran long way around doing a lap around the big island.
At sign start “Love plus One” Haircut 100s only hit in the 1980s.
start with 1 of the exercise and add one rep at each cone. Alternate run and Bear crawls each time. Exercises are:

Merkins
Squats
Dry docks
Lunges x2

once done mosey back to AO. Runners go up to Dwayne Johnson twice and walkers walk to the AO.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
15 including one FNG
CIRCLE OF TRUST/BOM:
Remember to Thank God on Thanksgiving. Don’t forget the reason of Thanksgiving.

ANNOUNCEMENTS:
Christmas party rsvp

The DogPound Becomes the Real ‘Man Park’

November 18, 2021 Blindside

THE SCENE: Cool, but nice. INCREDIBLE moon set over the trees during the PreRuck. Probably the last not-super-cold day for a while.

F3 WELCOME & DISCLAIMER Did this. Everyone welcomed and disclaimed.

WARM-O-RAMA:

SSH IC x20 — 1 Burpee — Tie Fighters IC x10 each way — 2 Burpees — Cherry Pickers I(DogPound)C x4 — 3 Burpees

THA-THANG:

Blindside’s Fellowship SeaBiscuit w/ CMU:

4 Rounds; Subject 5 reps from each exercise each round; Add a lap to each round. Selected ab work OYO until the 6 arrives. Finish with 10 reps IC and start the next round together

10 Blockees
15 OH Press
20 Curls
25 Rows
30 Up & Over Merkins (each Merkin counts as “1”)

Ab Work:

Round 1: Hello Dolly
Round 2: Flutter Kicks
Round 3: Freddie Mercury
Round 4: Box Cutters

Return to AO for a Ring of Fire of Merkins starting with 5.

COUNT-OFF & NAME-O-RAMA

13 HIMs including 1 FNG. Welcome Salad Spinner!

CIRCLE OF TRUST/BOM:

I am reading a book called Behold the Man which is a deep dive into the spirituality and faithfulness of Catholic men in today’s culture. The author references Pope St. John Paul II when he wrote that we are currently living in a “Culture of Death.” We are in spiritual warfare. Saying that Satan and evil don’t exist is foolish. The Evil One may not walk around as a red-horned devil, but he absolutely is present. Over the past few decades, men have become marginalized in society. Our culture puts such low expectations on men that it has left many men wondering how to navigate our world.

In last weekend’s episode of Saturday Night Live, there was a fake commercial for “Man Park.” This was a park similar to a Dog Park where men can meet and make friends, alleviating their wives and girlfriends from being the only person their husbands and boyfriends talk to. While many aspects of the skit were funny if you really look at what the writers had the men and women saying, it was incredibly sad and should be a big eye-opener for our society. A 2019 Harper’s Bazaar article wrote about how men no longer know how to form emotional bonds with each other. The tagline from the skit said, “It’s not their fault masculinity makes intimacy so hard.” F3 is the real ‘Man Park,’ and I am thankful that we are able to grow physically, mentally, spiritual, and with meaningful male friendships.

This was so sad for me because it shows just how real male loneliness is, I absolutely experienced it before starting in the Gloom.

I think it is that our masculinity is just what CAN make emotional intimacy possible, both here in the Gloom as well as the spiritual heads of our households. We must continue to lead, throw off spiritual laziness & timidness and become a strong witness to the Truth of our Faith with passion and conviction. When enough of us do this in our society, the stereotype of the lazy, buffoon of a father in our culture/society will change.

MOLESKIN:

Behold the Man

Man Park SNL skit

Men’s Health Article on ‘Man Park’

F3 Twitter mentions of ‘Man Park’

ANNOUNCEMENTS:

Christmas Party. RSVP by December 1st. #annual-christmas-party channel on Slack

Brovember: With the introduction of Weekly Winners, there is still time to compete! #brovember2021 on Slack!

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

October 28, 2021 Trunk

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

October 27, 2021 Trunk

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

October 26, 2021 Tank

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