I-Beam – Page 23 – F3 Knoxville

Zero Burpees

February 9, 2021 Waxjob

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

1st Annual Gobbler Challenge

November 26, 2020 I-Beam

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

THE THANG
Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press

COT
Name-o-Rama

BOM
Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

HIMship

November 21, 2020 Biscuits

THE SCENE: A clear, cool morning (a balmy 39°). Absolutely designed for sharpening some iron.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
5 merkins
5 tempo merkins (4 ct)
5 tempo merkins (8 ct)
Little baby arm circles 10 forward, 10 back
Imperial walker x 10
5 squats
5 tempo squats (4 ct)
5 tempo squats (8 ct)
5 cherry pickers

THA-THANG:
Long mozey to playground parking lot
At every other light:

5 star jacks
5 dive bombers
5 v-ups

One car, one truck. Everybody does 3 rounds.
Pull the vehicle from Point A to Point B, then push it back. During each round, perform the following while not engaged on a vehicle:

Round 1 – BBS
Round 2 – Swerkins (Wide-arm side to side merkins)
Round 3 – Jump Squats

Very short mozey to playground.

5 World’s Greatest Merkins
10 Burpees
15 Pull-ups
20 Flutter kicks (4 ct)
25 Inclined merkins
30 dips
Run across the field and back
Rinse. Lather. Repeat.

Indian run back to AO.

MARY:
Side crunches x 15 each side
25 American hammers (4 ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

There was a recent post among the leadership about the language we in F3 use. We throw out terms without considering their actual meaning. We talk about servant leadership and no man left behind and leading by example. We say we’re making the HC and call each other HIMs. 12 HIMs took on the Gloom. 9 HIMs posted today. Etc. We say it with such commonality that it loses its meaning and you earn HIMship just by showing up to workouts. That’s not what F3 is about. That’s not what a HIM is. We need to adjust our culture so that being a HIM has meaning.

A HIM is defined as a high IMPACT man that is a DISRUPTOR who is COMMITTED to making FORCIBLE contact to STRONG EFFECT.

A few weeks ago, Tank asked for 3-5 guys to help him serve kids at the Wesley House for their fall festival. Out of approximately 250 active members, guys who post regularly, how many HIMs showed up? 1. Unfortunately, it wasn’t me either. Most of the time when there’s a service project it’s the same small group of men that make the HC to serve. There is a cultural change we need to make in F3 Knoxville. We need to be impactful. Disrupters. We need to commit to making forcible contact to strong effect. We need to EARN our HIMship.

To help, a new slack channel called service opportunities had been created to help us generate, plan, and execute opportunities to serve and impact our community. Please join the channel and look back at the video from Steam about the service project that’s already been completed.

The Bible talks extensively about serving others. Jesus, himself, speaks to serving our brothers and sisters.

Matthew 25:31-41

“When the Son of Man comes in his glory, and all the angels with him, he will sit on his glorious throne. All the nations will be gathered before him, and he will separate the people one from another as a shepherd separates the sheep from the goats. He will put the sheep on his right and the goats on his left.
“Then the King will say to those on his right, ‘Come, you who are blessed by my Father; take your inheritance, the kingdom prepared for you since the creation of the world. For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.’
“Then the righteous will answer him, ‘Lord, when did we see you hungry and feed you, or thirsty and give you something to drink? When did we see you a stranger and invite you in, or needing clothes and clothe you? When did we see you sick or in prison and go to visit you?’
“The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’
“Then he will say to those on his left, ‘Depart from me, you who are cursed, into the eternal fire prepared for the devil and his angels.

Our priorities are this: God first. Family second. Serving the Kingdom is a very close third. I understand family obligations and that not everyone is able or even needed to show up at every project. But if we aren’t helping people, if we aren’t serving our community, if we’re not advancing the Kingdom and giving glory to God, we’re not doing our job. We’re failing. Failing ourselves. Failing F3. Failing Him. This is a call to action. Answer the call. Serve. Be impactful. Earn your HIMship.

SYITG

MOLESKIN:
Prayer requests: Ribbed and wife, surgery scheduled Dec 14 in Cleveland; I-Beam’s friend recently diagnosed with lymphoma on top of other health issues
ANNOUNCEMENTS:
Coat drive
Gobbler Challenge next Thurs – I-Beam on Q

BUDs Seal Training (maybe)

November 19, 2020 I-Beam

When: 2020-11-19
QIC: I-Beam
The PAX: I-Beam, Mayberry, La-Z-Boy, Snitch, Junk, Biscuits, Slide Rule, Tweet-E, Bowflex, Driftwood, Tank, Excitebike, Waxjob

Conditions: Winter-like, 31 degrees

THE THANG
Side Straddle Hops x 12 IC
3 Burpees OYO
Imperial Walkers x 12 IC
3 Burpees OYO
Cherry Pickers x 65IC
5 Burpees OYO
Squats x 10 IC

Count off by 2

Mosey to Matterhorn
BUDS PT Round 1
Team 1 carries boat to Backbone
Team 2 Merkins, pull-ups, 4-ct flutter kicks (20,5,35 – AMRAP)
Swap

BUDS PT Round 2
Team 1 carry boat
Team 2 BBS, Squats, 8-ct body builders
(15,20,15 -AMRAP)

Team Indian Run with Boat
Tennis Court Suicides x 3
3 Burpees OYO in between

AbCycle
Flutter kicks x 15 IC
Hello Dolly’s x 15 IC
Reverse Crunches x 10 IC
Burpees x 5 OYO

COT
Name-o-Rama

BOM
Privilege is the idea that you have received or been granted something for which you put no effort into. This can be manifested in a lot of ways. The upbringing you had, the job you work, your race and many other areas of life. I’ve been contemplating privilege in many ways over the past couple of weeks.

I saw a video on privilege where a teach offered some kids $100 to the person who ran the fastest across a field. He handicapped those without privilege first. Look it up on YouTube. It’s an interesting watch.

I saw it played out in last nights episode of the Crown where Michael Fagan not once, but twice broke into Buckingham Palace and went the to the Queens room. He was down on his luck and the scene portrayed a kind of privilege where the queen has and Fagan did not.

I also heard it in this weeks F3 Podcast with Steam and Crawdad. Crawdad admitted his first job in DC was not because he wasn’t necessarily qualified but he knew somebody. I can relate to that in my first job.

Where does privilege hit you?

Indie 500

November 11, 2020 Waxjob

THE SCENE: Mid-50s and clear. Slight smell of 2-stroke exhaust.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Tempo Squats x10 IC
Crabettes x10 IC
LBCs x15 IC

THA-THANG:
Grab a CMU and circle up. We’re working independently today. Cardboard wienkie as follows:

15 Up & Over Merkins (L+R=1)
30 Upright Row
20 Squat Thrust
30 Curls
30 Tri Ext
30 CMU LBC
30 CMU Swing
20 Hand-Release Derkin
20 Lawn Mowers (each side)
15 Twist Lunge (each leg)
20 OHP each arm (or 50 with both arms)
20 ALPOs
20 V-ups
Total reps add to 500… But if you get done early, R&R.

After each exercise, take a lap around the outhouse.

MARY:
Just put up those CMUs
COUNT-OFF & NAME-O-RAMA
16 showed up to get better today.
CIRCLE OF TRUST/BOM:
Utmost.org from Nov 5:

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Great seeing Slide Rule out again! Also, everyone grab a Q!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.