I-Beam – Page 38 – F3 Knoxville

Counting is Hard

January 22, 2019 Sparky

THE SCENE: Somewhere between 20 and 30 degrees, cloudy, and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Pax performed a burpee drill to get warmed up (all Pax does high knees until someone yells “down!” to perform a burpee. Pax must call out “down!” in order)

10 x Rockettes IC

10x Lunges OYO

10x Merkins OYO

Indian run to marina parking lot
THA-THANG:

PAX performed two sets of 11s with the following exercises:

Set 1: LBC (4 ct.) & Imperial Squat Walkers

Set 2: Carolina Dry Docks & Tuck Jumps

PAX sprinted two sets of stairs to touch the rock at the top and then moseyed halfway back. Two members of the group were then declared disabled and the remaining PAX had to carry them back. We rotated the disabled PAX halfway through.

MARY:
Box Cutters x 30 IC

Flutter kicks x 25 IC

2 rounds of PAX facing legs out of the circle & at 45 degree angle off the ground while one member runs around to push their feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was recently caught up thinking about my own “problems” when an acquaintance mentioned that he was heading to a doctor’s appointment to find out whether or not his daughter’s cancer was in remission. I was immediately reminded that I have no real problems in my life and should be more diligent about counting my blessings instead of worrying about the little stuff. It was a great reminder to maintain a positive perspective.
MOLESKIN:

ANNOUNCEMENTS:

I-Beam Wake Up Call

January 19, 2019 Frosty

THE SCENE: 40’s, no rain which was kinda nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Rockets

Merkins

Mosey around the AO parking lot

THA-THANG:
At each light along the path do the following (14 lights)

5 burpees
5 merkins
10 BBS
10 Squats

Omaha about half way and did the exercises at every other light to save time

11’s at the bathrooms: underhand grip easy ups and merkins at end of parking lot adjacent to Watt Rd.

Battle Buddy, at playground 1 buddy does close grip lat pull ups while partner runs to end of lot and does 5 – 8 count man makers, switch and repeat 2x.

Mosey to AO

MARY:
Flutter kicks – Swirly/ Shooter

Side crunches – Ratchet

Shoulder Blasters – Ratchet
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Special thanks to I-beam for the wake up call at 0500! We almost got Boulder to post again but I failed to tell him we started at 0600 instead of 0700.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BRICK

January 15, 2019 Detention

THE SCENE: 34 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey on “Tha-Thang” Loop
THA-THANG:
Complete the #BRICK in alternating 5 & 10 reps of each of the following exercises and complete a lap between each set. Rinse and Repeat.

Burpees
Rocky Balboas IC
Incline Merkins
Capt. Thor’s
King Kong Thrusters

MARY:

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
CIRCLE OF TRUST/BOM:

BRICK: A singular positive Habit that is Advantageous to the individual or others

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Players Choice Deck O Cards

January 11, 2019 I-Beam

THE SCENE: Crisp cool morning. No rain so all was good.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x20
Cherry Pickers IC x 10 (low and slow)
Baby arm circles IC x10 (forward and backwards)
Rockettes IC x20

THA-THANG:
Mosey to the boats

Deck O Cards

Burpees x 5
Run two light poles (40 yards)
Pick a card from the deck and perform the exercise
Run back to start
Rinse and Repeat
YHC called recover after 5 to 6 rounds

Mosey around boat parking to base of Materhorn

Squat Run

5 squats
Run to next light pole
10 squats
Run to next light pole
Rinse and repeat up to 25 reps and then back down
Finished last reps at AO

Mosey to and around Outhouse x 2

Pee Rock Weightlifting

Pick two fist size rocks or one large rock
Bicep Curls x 10
Overhead Press x 10
Front Arm Lift x 10
Squats x 10

Mosey back to AO

MARY:

LBC IC x20 (4-count)
Six Inches
Legs up 6 inches, Hello Dolly, keep feet up 6 inches, Flutter Kicks, keep feet up 6 inches, Reverse Crunches

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Shared my word for the year. TIME. Come to find out La-Z-Boy shared the same thing the day before at RAW. My word came over the holidays as I read the book One Word. It currently represents me being intentional with my time. Being around (and present) with my M, the 2.0’s and others in my life. Let’s see where God will takes me this year.

ANNOUNCEMENTS:
Lifted up prayers

Persistence

January 7, 2019 Gibbler

THE SCENE: 42 degrees and cool. Perfect weather

WARM-O-RAMA:

imperial squat walkers
baby arm circles forward and backwards
cherry pickers
SSH

THA-THANG:

20 merkins and 20 squats w/2 burpees in the middle between each exercise. Decrease by 2 exercises after each round.
20 table rows and 20 flutter kicks – decreasing by 2 at each round
merkin/bear crawl across parking lot
Dry Docks and then hill run

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.” Calvin Coolidge

ANNOUNCEMENTS:
Cheat Sheet Granny and daughter. Ben who lost his wife. G-6 son