I-Beam – Page 42 – F3 Knoxville

Flex Seal on a Birthday

October 11, 2018 Ratchet

THE SCENE: It was Dark and smelled like Birthday Cake.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 16x

Burpees 10x

Ice Skaters 20x

Hand Release Merkins 20x

ISO Squats 20x

Burpees 6x

Ice Skaters 16x

Burpees 10x

Hand Release Merkins 20x

THA-THANG:

Partner 46s

Dora Fashion: One Partner does Box Jump/StepUps while other does 23 of the following, then Flapjack

Crunchy-Frog

Hand Release Merkins

Squats

Burpees

BBS

Plank Jacks (2-count)

Bobby Hurley (Jump Squat)

Shoulder Taps (4-count)

MARY:
It was a nice day for some Shoulder Blasters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick note not to forget that the tasks at-hand were provided to you because you were up to the challenge. It wouldn’t show up at your door if it wasn’t meant for you.
MOLESKIN:
It was a good day…dry and cool. Pretty good mumble chatter, some wisecracks about getting older and yet we persevered. Great to have Hickory’s “FLEX SEAL” in attendance!
ANNOUNCEMENTS:
Nove 3 Olumpics!!!

Dealer’s Pain

October 6, 2018 I-Beam

THE SCENE:

Cool, crisp fall morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop x20 IC

Baby arm circles (forward and backwards) x10 IC

THA-THANG:
Mosey to soccer field on Watt Rd

Circle up at center of field for the Deck Of Cards

♥️ 8-count body builders IC
♦️ 4-count flutter kicks IC
♣️ Merkins IC
♠️ Squats IC
Aces – 10
Face Cards – 10
Number Cards – value
Joker – 50yd wind sprints

Mosey to goal line

100 yard wind sprints – 25%, 50%, 75%, 100% x2

Lunge to midfield

Mosey to baseline

Mosey to AI

MARY:
Dealer’s choice

Freddie Mercury x20 IC

Bridge

Starfish crunches x10

Side crunches x10 each side

COUNT-OFF & NAME-O-RAMA
10 PAX and 1 FNG – Plink – Joseph Gimness
CIRCLE OF TRUST/BOM:
Ephesians 2:1-10
MOLESKIN:
Let “But God” sit with you today

Run

September 24, 2018 Frosty

THE SCENE: 68
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Cardio Q . Ran 3 laps around the park

MARY:

COUNT-OFF & NAME-O-RAMA

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.

Truck Ruck

September 21, 2018 Frosty

THE SCENE: 70, humid . Is it really the end of sepSeptem?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
15 minutes of the following exercises. Complete the circuit, rinse and repeat for 15 minutes

Ruck merkins x 20
Ruck curls x 20
Ruck oh press x 20
Flutter kicks with ruck press x 20 on a 4 count

2 laps with rucks, 60# bag and 80# bag
MARY:
Merkin cashout

Ruck merkins to failure, then merkins with no ruck to failure then merkins on your knees to failure.

2 minutes amrap BBS
COUNT-OFF & NAME-O-RAMA

Three headed monster

September 17, 2018 Cosmo

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

Aiken legs –> Bernie Sanders –> 50 yd sprint (x2)… Legs blasted, check
Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
1. 360 degrees of bear crawl –> 10 merkins.
2. 180 degrees of boo boo bear crawl –> 10 werkins.
3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
- partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.