I-Beam – Page 22 – F3 Knoxville

Wallball returns!!!

March 12, 2021 Frosty

THE SCENE: A nice spring morning, 50’s, not raining, EXCELLENT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 merkins, 20 squats

COUPONS: 5 – 60 # sandbags, 1 – 90# sandbag, 2 lengths of rope or straps

THA-THANG:
Ruck with ALL coupons the long way around to Watt Rd. field.

Segment 1 – AO to first right turn on path. Start with 20 merkins & 20 sandbag squats at AO; Shoulder carry sandbag to Segment 2 at right turn on Path

Segment 2 – 20 merkins & 20 sandbag squats; Front carry sandbag to segment 3 at corner of bathroom

Segment 3 – 20 merkins & 20 sandbag squats; farmer carry sandbag switching hands as needed to Watt Rd. field

At Watt Rd. Field – Sandbag Toss

Drop all coupons and rucks at the end line and get a battle buddy with 1 – 60# sandbag.

Round 1 – Battle Buddy 1 starts tossing the 60# sandbag down the field. Battle Buddy 2 – runs a lap around the field (no ruck) when his lap takes him to the coupon pile, do 20 ruck curls then catch up to BB 1 and switch. BB 2 begins his run at the switch, makes his lap, does his curls and catches up to BB 1. Continue tossing sandbag the length of the field and back.

Audibled to running half laps of the field cause the tossing went too fast.

Round 2 – Rucks on. Battle Buddy 1 sandbag tosses down the field. Battle Buddy 2 does 10 ruck merkins, then bear crawl (ruck on) to catch BB 1. Battle Buddy 2 starts tossing the sandbag while BB 1 does 10 ruck merkins, then bear crawls to catch up. Repeat the switching and tossing until you go down the field and back.

If there is an odd # of PAX then the odd man can join a team or he can toss the sandbag 10 times, then do the exercise and continue tossing.

DORA’s – get a battle buddy. Each team needs 2- 60# sandbags and a strap or rope. Clip the 2 sandbags together and clip a rope to them for a pain train Dora.

BB 1 runs to end of strap, sits down and pulls the sandbags to him. (think seated rows). Complete 2 lengths of strap and run back to start and BB 2.

BB 2 completes the exercises until BB 1 returns. Then they switch positions. Continue until all reps are completed. No ruck required if running to the sandbags.

Cumulative counting for the exercises. The exercises are:

100 Lion kings – ruck or sandbag
200 ruck curls
300 ruck swings

If there is an odd # of PAX then the odd man can join a team or he can do the sandbag rope pulls, run back to start and do the exercises and switch when he sees fit. Cut all reps in half.

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

March Madness

March 6, 2021 Biscuits

THE SCENE: Cool, clear, and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4 ct x 20
Merkins, 4 ct x 10
Windmills, 4 ct x 10
30s stretching
Cherry Pickers x 5

THA-THANG:
Mosey around to lower field stopping for merkins, bbs, and Bobbey Hurleys

5x each
10x each
15x each

Count off in 2s. Shuttle run competition, 1s vs 2s. 3 rounds.
Winning team each round does 5 burpees
Losing team does 10

Mosey to outhouse
20 each easy ups, squats, 4ct American Hammer

Mosey back to AO with merkins, bbs, and Bobbey Hurleys

15x each
10x each
5x each

Agility dribbling:
Serpentine through cones, around the last, and pass to next PAX in line.

Shooting practice: Around the world
Each PAX shoots from a cone. 3 reps if missed. 2 if made.
Merkins, iron mikes, bbs, dry docks, calf raises
Backward overhead toss from free throw line: 1 burpee if missed, 0 if made

Relocate to the Junkyard for Mary and Coffeeteria

MARY:
20 4ct hello dolly’s
20 4ct box cutters
Finish out with a round of Gotcha
COUNT-OFF & NAME-O-RAMA
7 in attendance
CIRCLE OF TRUST/BOM:
Be flexible and accommodating. We have to be ready and willing to adapt and change while standing firm in our faith. Christ and the disciples were always witnessing to diverse crowds. We are no different. We have to be willing to meet people where they are and change accordingly to maximize our effectiveness. Take today for example, we modified the Q and location to make sure we could include a PAX that was unable to post otherwise. Don’t be rigid and unmoving. Be flexible. Be accommodating. Meet people where they are. Share His love and joy.
MOLESKIN:

ANNOUNCEMENTS:
Collections for Street Hope

Escalator

March 4, 2021 Frosty

THE SCENE: mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers

Cherry pickers
THA-THANG:
Everyone gets a cmu and take it to the backbone. Get battle buddies.

Backbone is base. Everytime you are at base do

25 curls, 25 oh press, 10 pull ups or hangs

Escaletor. 5 stations around base of hill. Run to first station, do the exercise, run back to base.

next time, run to cone 1 and complete exercise, then run to 2 and complete the exercise then back to base.

proceed as escalator for all 5 cones.

Cone 1 close to sign at bottomofmatterhorn- 20 squats

Cone 2 at the boats- 20 merkins

cone 3 at corner- 20 BBD

cone 4 at bottom of stairs- 20 Burpees

cone 5 at Dwayne the rock – 20 derkins

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Intent matters

March 2, 2021 Ribbed

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
first station
- Curls
- OHP
- Murder bunnies
Second station
- lunges
- Wojo Squats
- Mountain Climbers
Third station
- Burpee’s
- man makers
- Hand release merkins
Fouth station
- Freddie mercury’s
- V-ups
- Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

2 Forward, 1 Back

February 13, 2021 Waxjob

THE SCENE: Just about the worst you can get… 34 and raining. Not much shelter available at the Truck Stop either.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30
Cherry Pickers x5
Windmills x10
Quad stretch
Tempo Squats x10
Tempo Merkins x10
THA-THANG:
Soggy cardboards laid out around the path with exercises and reps… Start at the first cardboard, then go 2 forward, do exercises and 1 back, do exercises, until there’s no more cardboard.

Layout was:
15 Burpees
25 Merkins
30 BBS
25 Catalina Wine Mixers
25 Monkey Humpers
25 Easy-Ups
5 Hill Sprints
25 CDD
15 Double Box Jumps
25 4ct Pickle Pounders

So the actual order was:
15 Burpees
30 BBS
25 Merkins
25 Catalina Wine Mixers
30 BBS
25 Monkey Humpers
25 Catalina Wine Mixers
25 Easy Ups
25 Monkey Humpers
5 Hill Sprints
25 Easy Ups
25 CDD
5 Hill Sprints
15 Double Box Jumps
25 CDD
25 Pickle Pounders
15 Double Box Jumps
25 Pickle Pounders

1 lap backwards to pick up the cardboard

MARY:
30 LBCs
20 American Hammers
20 Gas Pumpers
15 Side Crunches each side
Stopped at 6:56. Sorry Judge Judy, you can dock my check…
COUNT-OFF & NAME-O-RAMA
Just 2 dudes out in the rain.
CIRCLE OF TRUST/BOM:
We have a dog. She’s pretty smart. Knows what we want her to do. But when she’s in her bed, she doesn’t want to get up. Just looks at you like, “Nah.” “Time to go upstairs!” “Nah.” “Let’s go outside!” “Nah.” So I have to physically dump her out of her bed onto the floor. Can’t be pleasant. She knows what she should do. It would be better if she would just get up. I’m sure she knows the dump is coming. Wouldn’t happen if she would just get up. But she still doesn’t obey. Message received, God.
MOLESKIN:
I’m glad I-Beam showed up this morning. Definitely would have been a car-sack if I was the only one there, but as usual now that it’s done I’m glad to have done it.
ANNOUNCEMENTS: