I-Beam – Page 41 – F3 Knoxville

Station Work

November 7, 2018 Bartman

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle. Do 25 reps at each station, then run a lap around the outhouse. Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

KB Swing: several size KBs
Squat Press: 20# slam ball, 25# med ball. Hold the ball, squat down and press it as high as you can throw it.
Curls: 25# & 30# dumbbells
Squats: 60# sandbags
OH Press: 35# dumbbells, golden cmu
Bent over rows: barbells with 35# on one end
Lunge: 35# weight plates. Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14. The story of Jesus walking on water. Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea. Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm. This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm. Life is this way – Jesus told us the Christian life would be difficult. Do not believe the lie that says storms only arise in your life because you are outside of the will of God. Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS:

High Wind Advisory Stand In Q

November 6, 2018 I-Beam

THE SCENE:

At 4:30am, the alarm sounded along with a massive amount of noise from the heavy rain and high wind. GroupMe messages started flying around to see if the QIC (Frosty) was going to cancel the workout. A few shameful posts later and YHC drug himself out of the house in the now misty morning. After arriving at the AO, YHC found no one in sight and again began the troll on GroupMe. Many were attempting to arrive only to be turned around or forced back to the fartsack due to downed trees and blocked roadways. Three vigilant PAX included YHC were able to post.

F3 WELCOME & DISCLAIMER

Welcome and quick disclaimer due to lost time waiting on PAX to arrive

WARM-O-RAMA:
Short warm-up included the following:

SSH – IC x 20
Cherry Pickers – IC x 10

THA-THANG:
Due to the spontaneous Q to cover for Frosty, YHC pulled out the FitDeck Exercise Playing Cards. Pulling one at a time, the PAX made it through around 30 cards before having to call it quits for the morning. There was no shortage of soaking up the surrounding water, stretching out on all four sides getting better together. A good amount of mumble chatter occurred along with the surrounding sounds of falling branches and trees.

COUNT-OFF & NAME-O-RAMA
3 PAX including YHC (I-Beam), WaxJob and Bueller

CIRCLE OF TRUST/BOM:
Listened to a good audiobook this week by Billy Crystal and Kevin Cline called “Have a Nice Day”. The story told of a the final day of a man, actually the POTUS, who was contacted by the Grimm Reaper early one morning. After some convincing, he was allowed to finish out the day to address some family matters that were incomplete. The moral of the story was “live every day as if it were your last.”

Monster Mash

October 31, 2018 Detention

THE SCENE: Insert info
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

Sometimes
bulleted
lists
are
handy.

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

Left vs Right

October 23, 2018 Waxjob

THE SCENE: Just like the perfect date. Not too hot, not too cold. All you need is a light jacket!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Left and right theme today. All excercises have delayed symmetry…
15x Left Straddle Hops IC
15x Right Straddle Hops IC
10x Travoltas (right side)
10x Travoltas (left side)
10x Buddy the Elf (left side)
10x Buddy the Elf (right side)
15x Sundials (left side)
15x Sundials (right side)

THA-THANG:
Mosey up to the Forbidden Parking Lot, line up on the curb…
10x single-leg calf raise
Mosey to other curb
10x calf raise on the other leg
Mosey back
R&R 3x, getting a bit faster each time.

Mosey on up the Matterhorn.
Stop halfway up and BooBoo Bear Crawl (bear crawl with one leg) for 25yd
Switch legs and continue BooBoo Bear Crawl for another 25yd
Mosey to the Pavalon

Perform the following exercises all on one side, run up the hill and back, then repeat with other side
10x Hanging Knee Tucks
15x Merkins – one hand and one foot on the bench
20x Step-ups (same leg)
15x One-sided LBC
10x One-handed Dips

Everyone made it through the list at least 4x (twice on each side)

Mosey back to the cones on the Matterhorn and BooBoo Bear Crawl back down.

Mosey on to the boats for 5x One-Handed 6-Count Body Builders (same as 8-Count but skip the Merkin) with each arm, then head back to the AO

MARY:
15x Side Crunches each side.
15x (or so) 4-ct Freddy Mercury
COUNT-OFF & NAME-O-RAMA
16 HIMs this morning.
CIRCLE OF TRUST/BOM:
This politics season we have left and right duking it out as usual, which was what prompted this Left and Right Q, but as I worked on the details, God brought to mind a totally different left and right context in Matthew 6:

Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven. Thus, when you give to the needy, sound no trumpet before you, as the hypocrites do in the synagogues and in the streets, that they may be praised by others. Truly, I say to you, they have received their reward. But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. And your Father who sees in secret will reward you.

Two points from the above… The first is the obvious one – Don’t do good stuff for recognition from man. Second is just one word – “When”, not “If”. It should be the default that we are going to help others – Be on the lookout for opportunities to practice “When”.

MOLESKIN:
Lovely concert during the beatdown from trumpet virtuoso Sparky!
ANNOUNCEMENTS:
F3 anniversary 11/3-4 – Sign up for picnic! Service ruck 11/17. Sign up online (links for both on GroupMe)

3 Rounds

October 16, 2018 Tank

THE SCENE: 57 degrees, no rain, dry parking lot…what more could you ask for!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, merkins x10, rockettes x20, calf stretches

THA-THANG:

Mosey to the back lot near the bottom of Matterhorn.

Round 1: 100

25 merkins run to line (50yds) and back

25 Lunges run to line and back

25 LBCs 3-count run to line

move to round 2

Round 2: 200

50 squats run to line and back

50 SSH run to line and back

50 toe touch LBCs to line and back

Move to Round 2

Round 3: 100

25 shoulder taps run to line 3 and back

25 Bobby Hurley’s run to line 3and back

25 dry docks run to line 3 and back

Move to Round 1 and keep repeating till time is up

Mosey to AO by way of steps and hill at restaurant

MARY:: dealers choice

hands up hello dollys, BBS X20, backwards leg extensions

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
WORRYING DOES BO GOOD.

““So I say to you, do not worry about your life—what you will eat or drink, or about your body, what you will wear. Isn’t life more than food and the body more than clothing? “Look at the birds of the air. They do not sow or reap or gather into barns; yet your Father in heaven feeds them. Are you not of more value than they? And which of you by worrying can add a single hour to his life? And why do you worry about clothing? Consider the lilies of the field, how they grow. They neither toil nor spin. Yet I tell you that not even Solomon in all his glory clothed himself like one of these.”
‭‭Matthew‬ ‭6:25-29‬ ‭TLV‬‬

MOLESKIN:
Big praise for Tweet-E’s M today is 18 years sober!!!! What an amazing accomplishment!
ANNOUNCEMENTS:
F3 olympics and functions around the anniversary Nov 3-4