I-Beam – Page 30 – F3 Knoxville

Doubtfire almost went swimming

October 21, 2019 Tank

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

October 19, 2019 Frosty

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

Matterhorn BurpeeFest

October 17, 2019 I-Beam

THE SCENE: PAX consensus said 43 degrees and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Baby arm circles x 10 IC (each way)
Imperial Walkers x 20 IC
Cherry Pickers x 5 IC

THA-THANG:
Mosey to Matterhorn and Partner Up for Matterhorn Dora Ladder

Partner 1 – run to first light; Partner 2 – 100 merkins, switch
Partner 1 – run to second light; Partner 2 – 200 burpees, switch
Partner 1 – run to first light; Partner 2 – 300 V-Ups, switch

Mosey around boats
(5) 8 Count Body Builders on command

Mosey to AO (Waxjob called for Jail Break)

MARY:
Ab Cycle: Flutter kicks x 20 IC; Hello Dolly x 20 IC; Reverse Crunches x 15 IC
Box Cutters x 20 IC

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:
“A key to success is playing the hand you were dealt like it was the hand you wanted.” -Inky Johnson.

MOLESKIN:
Mumble chatter was high today even throughout the burpees. PAX pushed hard and kept YHC motivated to push to the end. Success was had throughout the workout with the only audible being the 300 V-Ups. I believe we hit about 1/3 of those.

ANNOUNCEMENTS:
Goliath at the Gorge this weekend. See @Tank for details
Pray for Lady Junk – continued chemo treatment but prognosis is looking good.
Pray for Excite Bike’s family. BIL passed away last year and family is still struggling.

Dog Pound Iron Pax week 3

September 20, 2019 Tank

THE SCENE: The dog pound Pavilon. Cooler than it has been recently.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mayberry warmed up the crew
THA-THANG:
The Iron pax week 3 consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
10 pull ups
15 Burpee’s with jumping over CMU
20 CMU curls
25 squat thrusters with CMU
30 gas pumpers (reverse crunches)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Sadly we did not have a BOM. People took off pretty quick to work.
MOLESKIN:
Today was third Thursday coffeteria.
ANNOUNCEMENTS:
None

IPCwk2 – Dog Pound

September 10, 2019 La-Z-Boy

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees OYO x 10
THA-THANG:

Hey watch dis’ ^^^^^^
Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves.

No man left behind, no man left the same.

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!