I-Beam – Page 24 – F3 Knoxville

Didn’t happen

November 5, 2020 Waxjob

THE SCENE: Low 40s, clear, crisp, waning gibbous moon almost bright enough to read by.
F3 WELCOME & DISCLAIMER
Didn’t happen
WARM-O-RAMA:
Didn’t do 25x SSH IC
Didn’t do 5x Cherry Pickers IC
Didn’t do 15x Tempo Squats IC
Didn’t do 5x Cobra Burpees OYO
Didn’t do 20x Mountain climbers IC
DID do 20 Burpees
THA-THANG:
After a 10 count, didn’t mosey to Long Island
8 stations were not set up around Long Island for a “bump and run” style rotation. However, with only 8 PAX that’s one station too many. Didn’t take a lap to call out the exercises and select which one to drop. One PAX at each station stays and does exercise until bumped. When bumped, move to next station and bump that PAX.

Embrace the Earth Burpees were not chosen to skip, therefore the stations were not:
Monkey Humpers
Merkins
Catalina Wine Mixers
BBS
CDD
Sprint up both sets of stairs
Pickle Pounders

Just shy of two rounds were not completed. Did not mosey back to AO.

MARY:
Didn’t do 35x Flutter Kicks IC
Didn’t do 20x Freddie Mercs IC
Didn’t do 10x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
8 PAX didn’t show up today and kill this beatdown.
CIRCLE OF TRUST/BOM:
With apologies to Snitch who got it on Tuesday, a repeat of that BOM.
Proverbs 21:1 –
The king’s heart is a stream of water in the hand of the Lord;
he turns it wherever he will.
Proverbs 19:21 –
Many are the plans in the mind of a man,
but it is the purpose of the Lord that will stand.

So what then should we do? 1 Timothy 2:1-4 tells us:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

Note that it says “Thanksgivings” for “all people”…. Not for your guy if he wins, but all.
MOLESKIN:
No flag = no pic = didn’t happen.
ANNOUNCEMENTS:
Nov 7 (this Saturday) convergence and 5 year anniversary at the Asylum. There better be a flag…

A couple planned routines and some random stuff

November 3, 2020 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 south parking lot With a CMU.

line up with a CMU in front of you. Do 25 squat, curl, press tris and sprint to end line and do 5 burpees, sprint back and Repeat while walking CMU to next cone but knocking off 5 reps. 20, 15, 10, 5.

Mosey to ice rink. line up on goal line. One lax ball per person. Squat walk (with your back straight!)while bouncing ball with palm (no catching it and dropping) Continue and repeat twice or till everyone looks completely uncoordinated.

Partner up across from each other on side lines. Each has a CMU but only one lax ball. Throw ball to partner with one bounce. Do a blockee , partner throws it back and does blockee. Repeat till Q says stop.

*At this point I start making stuff up.
Curl-press-tri walks across the ice rink. line up on end lines and do 2 big circles around the face off circles of side shuffle planks. Then side lunges around two circles. Then sprints from end line to end line x7. (I may be out of order…but does it really matter. ) by the way, if you are reading this, post the letter D of the Dog Pound chat. I’m guessing no one really reads this past a certain point. Mayberry might since he missed. Well, back to the backblast…hummm not really sure what else we did. But we stayed busy. No one was cold. Well maybe ur fingers were.

mosey to AO.

MARY:
Flutters with block presses x31
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
“The problem with quotes found on the internet is that they are often not true.” -Abraham Lincoln

big party at the DeFrancos house! Story of party getting out of control quickly.

there are so many things that look accurate but have no truth in it at all.
example: “Good things happen to good people”, “Follow Jesus and your life will be perfect” God has never promised a perfect life with no troubles. In fact, he says that once you become a Christian your trials will continue and possibly get tougher. BUT….you now have hope. You have hope because you know the end. You know that with what ever you face you can and WILL Overcome with Jesus. . May not be on your time, but as a follower of Jesus you know that you are forgiven and that ultimately you will have all of your troubles and debts paid off.
So, is it going to be easy?……. Nope, will we win?…..yep!

Here is another quote from a president from our bible Devi: “Courage is not the absence of fear, but rather the assessment that something else is more important than fear.” – Franklin D. Roosevelt

God is not controlled by fear. Have courage thru trials by trusting God.

MOLESKIN:

tweet-e gets the “most patriotic award” on “voting day” for his super rad American Flag shorty short/spandex combo! And…Cavalier gets the “best new nickname hand sign” award

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The left won?

October 20, 2020 Tank

THE SCENE: Classic gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20

10 tempo Merkins

20 squats

20 BACs

THA THANG:

Mosey to pull up bars carrying a CMU. Do 10 OH presses, tris and curls every so often

Goal to move all 5 of your team’s CMUs to the top of the hill

You can move them to the next cone only by doing one of the exercises below. You can’t repeat an exercise until you have done them all.

10 burpees

20 Merkins

20 squats

Run to speed bump and back

10 pull ups

After exercise, run to CMU and overhead press it while walking it to the next cone.

You can also move the other teams CMU back a cone but not both

First team to get all 5 CMUs to top wins.

(Aladdin’s pointed out that the left kicked the right’s butt confusing several pax that thought he was making a political statement)

Partner up

One partner takes both CMUs and farmer walks them and swaps halfway. At the bottom the Matterhorn. One partner farmer walks with both CMUs while other does 5 burpees and then catches up. Swap.

At boat, each takes one CMU and heads to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Leadership in our family. Lead by example, teach and don’t dictate. Explain and don’t bark orders.
MOLESKIN:
Good push from the Pax this morning. A little competition pushes everyone
ANNOUNCEMENTS:
None

Difficultship Hill

October 1, 2020 Waxjob

THE SCENE: Clear and crisp. Dang, look at that moon!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
LBAC/OHC x15 IC
Failure to Launch x7
Asphalt Kissers x10 IC

THA-THANG:
Mosey to the sign at the base of the Matterhorn. 16 cones are set up starting at 40yd and each 10yd thereafter for a total of 200yd to the furthest cone.
Start at the sign with 16 burpees, run to the 16th cone, and do the exercise written on the cardboard beside it.
Return to the sign for 15 burpees, run to the 15th cone, and do the exercise written on the cardboard beside it.
Continue after this fashion. There are 2 sets of 8 cardboards, in the same order. Upon reaching the 8th cone, the pattern begins to repeat, but double the reps.

15 Monkey Humpers (4ct)
15 Merkins
10 Squat Jumps
20 Mountain Climbers (4ct)
10 Iron Mikes (each leg)
20 Flutter Kicks (4ct)
15 Carolina Dry Docks
20 Big Boy Situps

MARY:
Made it back for <1min of Row your Boat COUNT-OFF & NAME-O-RAMA
16 including 3 FNGs. Welcome to Gummy, Bedpan, and Eeyore
CIRCLE OF TRUST/BOM:
Lyrics from Faithful Now:
I am holding on to faith
‘Cause I know You’ll make a way
And I don’t always understand,
And I don’t always get to see.
But I will believe it, yes I will believe it.

You make mountains move, You make giants fall
You use songs of praise to shake prison walls
So I will speak to my fear,
I will preach to my doubt
That You were faithful then, You’ll be faithful now

MOLESKIN:
I think the rep counts were a little low on this one. Should have started out doubled!
ANNOUNCEMENTS:
Hardship Hill is this Saturday! Sign up if you haven’t yet!

To Pav or not to PAV, that is the question

September 29, 2020 Tank

THE SCENE: It wasn’t raining, it rained, it wasn’t raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry-picking and shoulder burners
THA-THANG:
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

Clubs = Merkins
Diamonds= squats
Hearts= dry docks
Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

MARY:
40 flutter kicks, 20 V ups, yes 20 fire hydrants
COUNT-OFF & NAME-O-RAMA
18 pax
CIRCLE OF TRUST/BOM:
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
MOLESKIN:
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.
ANNOUNCEMENTS:
HHOCR