I-Beam – Page 35 – F3 Knoxville

pavalon

March 28, 2019 Shooter

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

March 26, 2019 Bartman

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:

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.
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
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
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.

Crawl bears anyone?

March 23, 2019 Butters

THE SCENE: 40’s clear…..crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7 cherry pickers IC
20 SSH
10 cobra merkins ea arm (a crowd favorite)
10 wide grip merkins
THA-THANG:
Mosey to the playground
7’s pull ups at the bottom and 8ct BB up top
Mosey to little Everest (every time we stop at the bleachers for some decline wide merkins and diamond merkins IC)
start at the bottom and crawl bear to the top (everyone gave me a poopy face when they heard crawl bear) and complete 20 bobby hurleys, bear crawl down and 20 CDD. repeat decending by five reps every time.
Mosey to the bathrooms (more merkins on the way)
7’s easy ups and burpees (about 50yrds away)
Mosey to upper field (yup more merkins)
50yd sprints with 10 second rest in between (6 reps)
Mosey to AO

MARY:

20 box cutters IC

ATM’S

COUNT-OFF & NAME-O-RAMA
Welcome FNG dig dug!
CIRCLE OF TRUST/BOM:

Intercede for your wives just as Christ intercedes on our behalf. When we pray we need to always include our wives in our prayers. As husbands we are called to present her as holy and blameless. Pray for her greatest need, (same as ours) for her to have a deeper relationship with Jesus in her life.

MOLESKIN:

ANNOUNCEMENTS:
3rd F next Saturday after convergence at the asylum at 0700

Time for the speed round

March 14, 2019 Tank

THE SCENE: I don’t know what the temperature was but it was Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.

14 different stations:(any order)

PAX slips up and everyone goes to a station.

Stations:

35lb plate press (press both at once if your a stud)

Bobby Hurley’s

Merkins

Lunges

Plank Supermans

Side lunges

Dry docks

Squat jumps

Dips on curb

Plank leg raises

More squat jumps

round the clock merkins

10lb medicine ball slams

Plank jacks

One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.

After everyone does all exercises….

SPEED ROUND: move as fast as you can through exercises doing a qty of 10.

SUPER SPEED ROUND: 5 exercises even faster.

Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

Sally’s Super 21

March 12, 2019 Sparky

THE SCENE: Low 40’s and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Tempo Squats x 25 IC

– Carolina Dry Docks x 20 IC 4ct.

– Lunges out and back

– Shoulder blasters

THA-THANG:
Mosey to tennis courts for Super 21s:

– 1 Merkin, run across court for 1 big boy sit up

– 2 merkins, 2 sit ups

– Increase by 1 rep each set until 21

– Pause after 10, 15, and 21 to keep the Package together and do 21 rest squats

The PAX crushed this so we had time for a set of Bearpees across the court:

– 5 bear crawl steps to 1 burpee, 5 steps to 2 burpees, and continue across court. Once we hit the other side, we crawl beared back with the same burpee intervals. Naturally, the PAX loved the burpee/bear crawl combo!

We spent our last few minutes squatting to ole Green Sally.

MARY:
– Box cutters x 25 IC

– Hello Dolly x 25 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed being content in our lives without being complacent. As leaders and HIMs we should strive to improve our own situations instead of waiting for someone else to step up.
ANNOUNCEMENTS:
The Equalizer is expanding to Monday & Wednesday, be sure to check it out. F3 Dad’s Camp is coming up in the fall so look out for that as well.