F3 Knoxville

Tag: I-Beam

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Walked through the importance of cadence and how to call it.

  • SSH IC * 15
  • Merkins IC * 15
  • Imperial Walkers IC * 15

THA-THANG:
Mayberry took over

 Partner Workout

  1. 50 pullups
  2. 50 Burpees
  3. 100 Merkins
  4. 100 V-Ups
  5. 200 Squats
  6. 200 gas pumpers
  7. Alternate between SSH, Flamingos and Step ups

MARY:
I-Beam took over and showed us how to run the ab cycle.

  • Six Minutes Of Mary aka 6MOM Routine, Mary An abdominal #Routine of no specific composition as long as it promotes #TBQ.  Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://f3knoxville.com/not-my-timing-but-yours/

Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
MOLESKIN:
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
ANNOUNCEMENTS:
Hardship Hill obstacles, 3rd F on 12/7

21 Gun Salute

THE SCENE: A brisk 55 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21 IC
Imperial Walkers x21 IC
Dive Bombers x7 IC (we multiplied by 3 in our heads to get to 21)
Arm Circles x10 IC (forward), x11 IC (backward)

THA-THANG:
Mosey to the boats
21 minute AMRAP

  • 400 meter run (thanks LZB for the measurement)
  • 9 Carolina Dry Docks (CDD)
  • 21 Merkins
  • 21 Jump Ups
  • 15 Burpees

Mosey to Matterhorn
Round 1: CDD x21
Round 2: CDD x21, Squats x21
Round 3 CDD x21, Squats x21, LBC x21
Round 4 CDD x21, Squats x21, LBC x21, Flutter Kicks x 21 (4 count)

Mosey back to AO

MARY:
Abs:

Ab Cycle

  • Flutter kicks x21 IC
  • Hold feet 6 inches off ground
  • Box cutters x21 IC
  • Hold feet 6 inches off ground
  • Reverse crunches x21 IC

COUNT-OFF & NAME-O-RAMA
16 PAX:  I-Beam, Mayberry, La-Z-Boy, Tweetie, Bluecross, Aladin, Driftwood, Wagon Wheel, Excitebike, Ramrod, Cavalier, Mouthwash, Wallball, Waxjob, Repeat, Jackie Joyner
CIRCLE OF TRUST/BOM:
Nothing to see here folks!! #unprepared
MOLESKIN:
ANNOUNCEMENTS:
Continued prayer for Lady Junk, Brolympics on 10/9 with picnic and evening beer ruck to follow, can drive this week and next and Dog Pound getting some pull-up bars.

Doubtfire almost went swimming

THE SCENE: Perfect gloomy morning. 53 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The obligatory SSH, cherry pickers, some burpees and a little of this and that
THA-THANG:
Mosey around the park a little. And stopped at the upper lot for some DORAs. Partner up for totals of 50 burpees, 200 Merkins, 300 squats. Partner runs down lot and around island (100yrds +-) while partner 2 does exercises.

After that we hit the parking lot lines for some suicides. Each time you got back to start you did 1 burpee. Total of 15 lines (I think)

then mosey around some doing some Mary Lou Rettons on the concrete snake ramp up and down.

Mosey to splash pad or 7s with dips and decline Merkins. Mosey back to AO stopping for 10 pull-ups.

MARY:
box Cutters x25, some yoga leg and arm raise stuff and 10 more Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 are better than 1. Work with your brother to help further God’s kingdom. Psalm 133
MOLESKIN:
Doubtfire dodged a bullet this morning. His back was hurting him and he put out a last-minute post at 4:33 AM asking for coverage. None of us saw the message until after we got started. We were all discussing what we would do to him at the equalizer for missing a Q. We landed on jumping in the water. Fortunately for him he got in the text before. Get better soon Doubtfire!

On another note there was a gentleman there at the flagpole with all kinds of stuff laid out, lights incense rugs etc. He was very friendly, and we invited him to join us next Wednesday.

ANNOUNCEMENTS:
Cross bar is in need of a job. He’s an industrial engineer but it impressive background. Maybe looking for something in construction as well. Prayers for him to find something quickly.

Go figure

THE SCENE: 46, little fog perfect gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead claps

Windmill

Imperial walkers

Butt kickers

Mosey to MRSA field
THA-THANG:
Divide into 2 teams.

Start at end line.  1 man does inchworm merkins while rest of team runs to far end line and complete 10 merkins,  10 BBS, 10 squats together. then run back relieve the inch worming guy.  Switch and repeat until inch worming 200 yards.  Do the exercises at each end line.

Figure 8’s

Run a figure 8 around the field.  At each corner do 10 reps.  Do same exercise at each corner.   Switch exercise each lap.

  • Burpees
  • Merkins
  • BBS
  • CDD
  • Monkey jumpers

Mosey to playground

5 rounds of

10 squats,  10 toes to bar, 10 Bobby Hurley

Mosey to AO
MARY:
Superman’s

Boat canoe

Freddy mercury

Flutter kicks 4
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics

Q school at the dog pound