F3 Knoxville

Tag: I-Beam

Does your Abacus go to 50?

THE SCENE: Warmish cool. Or coolish warm. Like 50 or something.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x50 IC (4ct)
TN Rocking Chair x15 IC
Squats x50 (single count)
Mountain Parkers x15 IC
Crabettes x15 IC (I think it was 15… Lost count watching everyone flail about like a pack of drunken baby giraffes…

THA-THANG:
Mosey to the upper soccer field. Man, it looks too dark. Keep going to Watt Rd field.
50yd forward roll burpees
50yd crawl bear back

Mosey to concrete bleachers
20x Giant Step-ups (3 steps up, 3 steps down = 1 rep)

Charge up the hill to the upper field. Guess it’s not that dark after all.
50yd Broken Wheelbarrow (switch w/ partner as needed)
Burpee Backward Broad Jump back (shortened it up a little on audible)
50yd regular wheelbarrow – Each partner completes 50yd before switch

Mosey around to the base of the hill
5 rounds:
Sprint up to the top
Mosey back down
10 merkins
Flutter kicks 4 the six

Mosey back toward where it looks like Frosty and Tank are unloading.
Oops, NVM they’re leaving.
Well, we made it to the bleachers so knock out six more Giant Step-ups

Mosey back to the AO. Grab tents and tables from Frosty and Tank, scatter distribute to the fields.

MARY:
Ring of Fire – Leg pushdown style
LBCs x20 IC
Row your Boat
Side Crunch x15 IC each side
Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
10 HIMs for the full beatdown. Special guest appearances by Tank and Frosty
CIRCLE OF TRUST/BOM:
Talking to my daughter the other day… I forget what it was we were even referring to, but I playfully told her she was being lazy. She said, “No, I was being tired!” I told her, “Tired is a feeling, lazy is a choice.” There’s often a poor choice that goes along easily with what we’re feeling at any time. As guys, we have a tendency to suppress feelings and try to ignore them as we make choices. However, some time ago I took a class on “Emotional Intelligence”. At the time, I thought it was kind of stupid because we took a lot of time looking at emotions, then at the end we went into how making decisions based on emotions was a bad thing. I thought, “Hey, of course. Why did we spend all that time on emotions when we’re supposed to just ignore them like I was already trying to do.” It wasn’t until later that I realized the subtle difference between trying to ignore emotions and recognizing those emotions and realizing in the moment how they are trying to affect your decision making. As Eph. 4:26 puts it, you can be angry (and recognize that you are), but choose to sin not.
MOLESKIN:
Happy birthday to Abacus – Thanks for sharing part of your 50th birthday with us!
ANNOUNCEMENTS:
Prayers for Cornhole as he defends his thesis choice this week! (He wouldn’t tell us where this was going to be happening for some reason…)

Burn the Wet Wood

THE SCENE: 48 and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20

Cherry Pickers IC x5

‘Mericans IC X10

Mountain climbers IC x10

THA-THANG:

CMU Exercises
Ratchet Squrls = Ratchet squat curls
French Military Squats
Stocky Balboas = weighted Rocky’s
Lunging Tricep Extensions
Blocky Hurley’s
BURN OUTS
250 of each
Start wherever you want, finish wherever you want – but once you start an exercise you have to finish it!
When you burn out either arms or legs, run to the tennis courts and grab a ball. Do what it says x 10. Run back and start where you left off.
Dodgeball – we have balls, if you get hit you do the exercise x10. If you catch it they do it x20.. Once the exercise is done you join again

COUNT-OFF & NAME-O-RAMA

Junk, Mayberry, Sparky, I-beam, Hot Tub, Scooter, Snitch, Abacus, Waxjob
CIRCLE OF TRUST/BOM:

– Recapped the story of Elijah
1 Kings 18
God is the igniter of wet wood. Sometimes the wood is wet because of our circumstances, or our environment. Sometimes it’s wet because of relational issues, or our internal crapola. Sometimes it’s wet because we have been pouring buckets of water over ourselves with our own decisions. Whatever the reason, He is the igniter of wet wood. Sometimes He even wants the wood wet for His Glory, just to show that it’s only Him who could have done it. So even if you feel like you’re dealing with wet wood, ask for the fire!

.
MOLESKIN:
We spent time praying for Wallball’s dad who is getting a consultation for a heart transplant today..
ANNOUNCEMENTS:
None.

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

pavalon

THE SCENE: slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

T Merk IC x 10

T Squat IC x 10

Lil baby arm circles IC x 10

Cherry Pickers (with the short shorts on) IC x 7

Mosey
THA-THANG:
Insert information about the workout.

 

Lil merks and flutters at base of Maddercorn

  • Pavalon
  • 10 Pullups, 10 burpees, 10 BBS, then 9,8,7…..

Mosey to the tavern

5 turkish get up, 5 man makers at the top

Mosey back

MARY:
10 merkins OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes life hands you what seems like a bad set of circumstances, but you must not get down and frustrated. Sometimes this bad situation is actually something good. A friend of mine received what was seemingly bad news, but now (not for sure) it seems like what was previously bad conditions are actually something better. So, roll with the punches life throws you filthy animals.

MOLESKIN:
Frosty smiled at the verrrry end
ANNOUNCEMENTS:
Hardship Hill

Convergenec on the 30th

It’s All Downhill

THE SCENE: upper 40’s but breezy – chilly until we got moving

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • Rockettes x 10
  • Burpees x 10
  • Tempo Squats x 10

THA-THANG:

  1. Indian run to the place the boats used to be
    • Iron Mikes at each light pole (route 66 style) around the parking lot to the marina sign.
  2. Matterhorn suicide
    • 5 cones in a line up the hill.  Bernie Sanders to each successive cone and do exercises written by the cone.  All exercises performed facing downhill.
      • 8-count body builders x 20
      • Lunges x 20 (each leg)
      • Shoulder taps x 20 (4 count)
      • Carolina Dry Docks x 20
      • Merkins x 20
  3. DORA 1-2-3
    • Small hill by the restaurant parking lot.  Partner A runs to top of hill and does 2 burpees while partner B does the exercises.  Then flapjack.
      • 100 Merkins
      • 200 Big boy situps
      • 300 Jump squats
  4. Indian run back to the AO

MARY:

  • Side crunch x 15
  • Hello Dolly x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Bowflex, Frosty, Aladdin, Sparky, Kilowatt, Tank, Blue Cross, Wagon Wheel, Waxjob, I-Beam, Toebox, Butters, Junk, Mayberry, Tweet-E, Bartman
CIRCLE OF TRUST/BOM:

As I’ve observed those around me lately – specifically male Christians – I have noticed a lot of passivity.  There is an old adage that goes something like this:  “Share the love of Jesus everywhere you go, and if necessary, use words”.  I understand the point this is trying to make, and we should be living in a way that others take notice.  However as Christian men, we should also be taking a stand for Christ – which means using words, debating/disagreeing when necessary.  I’m not suggesting we go around starting arguments, but we should definitely reject the passive approach and be steadfast in how we represent ourselves.  So often the Christian faith is seen as curling up in Jesus’ lap and getting coddled.  Yes, Jesus does offer rest to the weary and is a place of refuge when needed, but the example that Jesus set while on this earth was not that of someone in the fetal position…he was bold in his words, strong in his position, confident.  As men, I pray we are attuned to God’s word and are actively looking for opportunities to be bold for him.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill is right around the corner, May 18th.   Join a team if you haven’t already.