F3 Knoxville

Tag: I-Beam

Burpees, Burpees, Burpees

THE SCENE:
The gloom was a sultry 32 degrees but the temperature kept rising
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC
Imperial Walkers x 15 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC (forward and backward)

THA-THANG:
Today the theme was BURPEES!
Mosey to the Outhouse
Partner Up for 10 minute AMRAP
Partner 1 – Run to grass and perform 2 Burpees, Run Back
Partner 2 – Deconstructed Burpee (5 Merkins, 5 Donkey Kicks, 5 Jump Squats)
Switch

Mosey to Boat for Burpee Suicides
Run to 2nd Light (Perform 2 Burpees with a twist jump)
Run back to 1st Light (Perform 2 Burpees with a twist jump)
Run to 3rd Light (Perform 2 Burpees with a twist jump)
Run back to 2nd Light (…..)
Continue around all lights (Sing Paula Abdul’s “Two Steps Forward, One Step Back” for motivation)

Mosey to stairs for Sevens
Squats at bottom
Burpees at top next to rock

Mosey back to AO for Mary

MARY:
Ab Cycle
Flutter Kicks, Hello Dolly, Reverse Crunches (x15 IC)
Hold feet 6 inches above ground between exercises
COUNT-OFF & NAME-O-RAMA
8 PAX conqurered the Burpee today.  YHC (I-Beam), Ribbed, Waxjob, Excite Bike, Trolly, Mouthwash, Pool Boy, Snitch
CIRCLE OF TRUST/BOM:
Learn to accept the path God has laid out for you. Over the past three months I’ve spent a lot of time reflecting on two F3 Brothers personal struggles. In each of these situations I’ve asked what is God trying to teach them. Then moved to a place of what is God trying to teach me. Here I sit wondering what am I supposed to learn. What I am discovering is that we don’t know what God’s plan is for us or for those around us. But I do know that these two Brothers have taught me that God’s timing is his and we are only to trust in Him.
MOLESKIN:
To those two Brothers, THANK YOU for the lessons learned. You are in my prayers always and I will walk the journey with you. No matter the path.
ANNOUNCEMENTS:
Pray for Lady Junk, Butters son and Trolly’s overly busy schedule and the burden this is putting on his wife.

Change of scenery helps

THE SCENE: 33 degrees and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in a circle and do hand claps, Merkins, rockettes, squats
THA-THANG:

mosey to the hockey rink with 1 CMU per 2 people.

Partner up. 1 does exercise while 2 does suicides to each line (5). At line do one burpee. Exercises are:

  • OH Press
  • curls
  • Swing clean and press
  • Tris
  • Rows

Mosey to side lot by road. Repeat but run to 3 cones for burpee suicides (50 yds long)

mosey to tennis courts, repeat with 3 suicide burpees

MARY:
20 seconds of flutters
COUNT-OFF & NAME-O-RAMA
14 pax. No tag for ADIDAS but he was there killing it!
CIRCLE OF TRUST/BOM:

Does choosing to lose come naturally to us? No way! Most of us struggle. We love to win, and we go to great lengths to avoid second place.

Think about it:

  • The Miss America Pageant has gotten creative with second place; they call it “first runner-up.” We all know it’s a euphemism for second.
  • How about first in line for the throne? Read some history books and see what happens to that guy. Second in line takes him out.

For most of us, second place isn’t easy because it means we are second to someone who beat us. Biblical love—choosing to be second—isn’t the default setting for many of us.

Consider all the debate surrounding Ephesians 5:22, which has been translated, “Wives, submit yourselves to your own husbands as you to do the Lord.” Did you know the word submit isn’t in the original Greek translation of Ephesians 5:22? It actually reads, “Wives, to your husbands as to the Lord.”

In fact, you have to back up a verse in the Greek in order to locate it. Ephesians 5:21 reads, “Submit to one another out of reverence for Christ.”

Husbands, submit to your wives. Wives, submit to your husbands out of reverence for Jesus.

What exactly does it mean to submit? Hupotasso is the Greek word. Upo means “under.” Taso means “place.” Its voice indicates a voluntary action. So quite literally, this passage explains how husbands and wives can voluntarily place themselves second inside their marriage.

It’s a different way. A powerful way. It’s the secret to make your marriage grow for a lifetime. Make yourself purposely second in your relationships.

MOLESKIN:
Nice work today by the PAX. Not much mumble chatter but if they were like me, they were trying to catch their breath.
ANNOUNCEMENTS:
3rd F, veterans home donations

Driftwood VQ – Catchin the Tail

THE SCENE: 33F and calm, dark and overcast – not as cold as yesterday!

F3 WELCOME & DISCLAIMER

Also included Tony Cozy (A-di-das) but he is not registered on site
WARM-O-RAMA:

  1. SSH (Side-Straddle-Hop) 15×3 in cadence
    • 1 Burpee on your own
  2. Imperial Walkers 15X3 in cadence
    • 2 Burpee on your own
  3. Cherry Pickers 5×3 in cadence
    • 3 Burpee on your own
  4. Baby Arm Circle 15×3 in cadence forward and backwards
    • 4 Burpee on your own
  5. 15 Air squats 15×3 in cadence
    • 5 Burpee on your own

THA-THANG:

[PAX mosey’s to stop sign at parking lot split] (0.18 miles)

  1. 15’s at stop sign 3X each exercise
    • 5 Burpee on your own
    • 5 air squat on your own
    • 5 Merkin on your own

[Pax mosey to parking lot and split into teams of 3-4 people] (0.13 miles)

  1. Catch the tail – 4 loops (0.56 miles) – run circle of outside parking spaces at Lakeside parking lot
  2. Parking lot 4 corners X 3 times Double row parking with handicap (0.21 miles)
    1. Corner 1 start
      • 15 shoulder taps (both shoulders =1)
      • 20 big boy sit up
    2. Bear Crawl to Corner 2
      • 15 hand release merkins
      • 20 hello dollies
    3. Sprint to corner 3 – full speed give it everything
      • 20 Overhead press
      • 10 squat jumps
    4. Lunge to Corner 4
      • 15 side crunches left
      • 15 side crunches right
    5. Sprint to Corner 1
  3. Mosey to grass hill – directly across from restaurant facing house X 3 times 120 length of grass (0.13 mi)
    1. 15 Dry docks using curb at top of grass hill
      • Run down the hill
    2. 15 Star jack at bottom
      • Bear Crawl to top
    3. Pax return to AO (0.23 miles)
    4. Suicides in tennis court
      1. Suicide 1 (down and back)
        • 15 big boy sit ups
      2. Suicide 2 (down and back)
        • 15 side crunch left and 15 side crunch right
      3. Suicide 3 (down and back)

MARY:
ABSCESS – 10 Merkins OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Positive Thinking / Positivity is a current leadership trend and buzz word.  If you take it serious and not as Pollyanna (“an excessively or blindly optimistic person”) there are great habits and leadership skills that can be learned. Don’t just be positive, when life is easy. If you stay positive when life is hard it’s not Pollyanna. It’s about trusting God, overcoming obstacles, finding a way forward, and believing the best is yet to come!  Many COT’s provided by F3 HIM’s will give you fuel to stay positive.  The one thing that has really helped me to create a positive environment with my family is to Pray Continuously – what that means is that when you know it is about to erupt – stop for 2 seconds and say a prayer – pray for words, humility, and patience, it works – I always wondered how to Pray Continuously and by starting when I knew things might erupt I learned.

I encourage you (this means it’s really for me!) to take a 23 day challenge up to Christmas (this is practice for the Woodshack eating challenge), you don’t have to commit to eating better just try to do one “Positive” thing for the next 23 days … Truly Spread the Spirit of Christmas, Smile first, say thank you more, open the door for everyone, choose faith and not fear – Pray Continuously.

MOLESKIN:
Special thanks to Mr Jinky for getting me into F3 (it took persistence, but I am forever grateful) and Abscess the “fake gloomers” that got me hooked on F3 and for coming all the way out to the Dog Pound (my AO home) in the early morning hours.  Only true friends/HIMs do this for their fellow brother.

Also, special thanks for La-Z-Boy for putting on the Q101 a few weeks ago, that was an EH for me to step up to the Q plate.  For those that have not Q’d yet, do it sooner rather then later, you’ll be glad you did.  And don’t worry you won’t remember most of the work-out, you will only remember the great support of F3 HIM!

ANNOUNCEMENTS:
3rd F convergence at the Truck Stop – Saturday at 7AM Workout followed by 3rd F at Two Rivers Church

#EarnTheBird2019-DP

THE SCENE:  A little past chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Penalty Burpees (My Bad)
  • SSH IC x 25
  • Windmill IC x 15
  • BA Cir IC x 10
  • Tempo Merkins IC x 10
  • Little bit of this & that
  • Cherry Picker (DP Style) IC x 5

THA-THANG:

  • Mosey to the bottom of Plymouth Rock
  • 6:06 AMRAP
  • 16 Turkish Get ups Run to “The Rock” 20 Merkins
  • (It took the Mayflower 66 days to sail to Plymouth Rock in 1620)
  • Mosey around the island to bottom of the steps
  • Battle Buddy up for Dora Style –Partner A does Exercise/Partner B runs to Rock–switch
  • 53 single reps of the Following Exercises (53 – is the number of Pilgrims at the first Thanksgiving)
  • CDD
  • Merkins
  • Bobby Hurley’s
  • Squats
  • Lunges
  • 90 single reps of the following exercises (To represent the 90 Native Americans at the 1st Thanksgiving)
  • American Hammers
  • Flutter Kicks
  • Star Jacks
  • Shoulder Taps
  • OH Claps
  • x3 — The First Thanksgiving lasted Three Days
  • Take a lap around the median after 1 completed round

MARY:

  • Mayberry Punished us with 50 LBC’s, 20ish Gas pumpers, 20ish Hello Dolly’s – 10 merkins OYO for time

COUNT-OFF & NAME-O-RAMA
Lucky 13 HIM’s
CIRCLE OF TRUST/BOM:

Thanksgiving the Holiday was 1st put into place by George Washington for day of  “Public Thanksgiving and Prayer”. He called it a day devoted to “the service of that great and glorious Being who is the beneficent Author of all the good that was, that is, or that will be.” Abraham Lincoln made it a Federal Holiday. He called it a national day of “Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens.” — Let’s treat today as our own day of Thanksgiving and Prayer. Start a tradition or start a new one. Enjoy your families.

MOLESKIN:
We didn’t quite make 3 rounds of the Thanksgiving Feast. Mumblechatter was A+ today – You could tell the boys were excited to see Gus. We all thought the world of Tank for coming out in a neckbrace this morning to tough it out with us. Thanks for being brave Tank.
ANNOUNCEMENTS:
Donations for the Old Folks, Convergence on December 7th

90 second AMRAPS x22

THE SCENE: slightly warm with heavy rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x tempo squats

10 x moroccan night clubs

THA-THANG:

each PAX received an exercise card upon arrival. a quick count-off after name o-Rama With Q as #1. in order, each PAX called out their exercise case resulting in a random mix of exercises performed for as many reps as possible in 90 seconds with a 30-second breather in between. the deck of cards included a random mix of exercises from the Lexicon that included exercises such as Pickle Pounders, Squats, Mercans, Little Baby Arm Circles, Freddie Mercury’s, Alphabet on 6, Flutter kicks, Bear Crawls in a circle, Planks, Mountain Climbers, Big Boy Situps, etc.. (Note: Pax made a quick mosey to the adjacent covered carport to get some cover from the heavy rain thanks to Trolley)18 various exercises were performed in approximately 42 minutes.

MARY:
None – Out of Time
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!
CIRCLE OF TRUST/BOM:
on this Thanksgiving eve, we can all find many things to be thankful for, many of them simply because of the country were fortunate enough to be born in. From our health to the food we will be blessed with this Thanksgiving to the Men we surround ourselves with in F3 and so on. Ultimately, being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others (coveting thy neighbor) and striving to acquire more and more material objects.

“Ephesians 5:20 New International Version (NIV)
20 always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
MOLESKIN:
Apologies to those 3 prayer requests that were mentioned. My short term memory loss strikes again.
ANNOUNCEMENTS:
a 2nd order is being gathered for Brolympics shirts. Also, See Mayberry with donations for the TN Veterans Home.