I-Beam – Page 47 – F3 Knoxville

Fun & Games

June 9, 2018 Bartman

THE SCENE: upper 60’s I think….forgot to check the weather. Clear & muggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20
High knee run to light pole & back
Butt kickers to light pole & back
Karaoke to light pole & back
Warm up lap around the island

THA-THANG:

Mosey to soccer field
- Wham-o lunges. PAX take turns throwing a frisbee, sprint after it while it’s in the air, then lunge to it once it hits the ground. We changed to bear crawls at some point instead of lunges.
Mosey to the other soccer field
- Dizzy bat spin. Each man spins around a bat 10 times then try to hit a ball off of a tee. Remaining PAX hold plank or Al Gore. If the batter makes contact, all PAX sprint to the ball & do 5 merkins then return to the tee. If they miss the ball, everyone does 5 burpees…we did a lot of burpees, and it was awesome.
Mosey to mid-field
- Sack race. Relay race style. Split into 2 teams & bunny hop to midfield then sprint back & tag the next man. PAX does squats while waiting for their turn to hop. Prize was 5 burpees for all contestants.
Mosey to other end of soccer field
- 3 legged race. Keep same teams as before. 2 pax at a time tie their ankle together & run to midfield and back. Remaining PAX alternates between merkins & squats while waiting. 5 burpee prize for all contestants when finished.
Mosey to baseball field
- Kickball. Offense must do 5 burpees each time they incur an out. Defense must do 5 burpees each time a run scores. Stay moving between pitches…squats, jump rope, etc.

MARY:

LBC x 20
Box Cutter x 20
ATM

COUNT-OFF & NAME-O-RAMA
Tank, La-Z-Boy, Butters, Sparky, Frosty, Cosmo, Cornhole, Driftwood, I-Beam, Gibbler, Bartman

CIRCLE OF TRUST/BOM:
Have some fun every once and a while.

I like to work hard, but sometimes it’s good to relax a little and have some fun. We did that today. There were no records set for max heart rate or calories burned or mileage. We got in plenty of sprints and quite a few burpees…it was workout worthy, but most of all it was a good time laughing at ourselves and enjoying the F3 brotherhood.

MOLESKIN:

Special recognition to Cornhole & Sparky for their dizzy bat efforts. Cornhole pretty much did a helicopter spin when he whiffed, and Sparky missed the ball by at least 10 feet. Well done men…well done!

ANNOUNCEMENTS:

Good livin at The Burbs

June 8, 2018 Umbro

THE SCENE: Beautiful morning – moderate humidity

F3 WELCOME & DISCLAIMER

THA-THANG:

Partnered up with a battle buddy – 1 sandbag per team. Alternated sandbag carries between battle buddies until we arrived at the school. 20 Ruck Merkins, 20 Ruck Squats. From there, we made our way over to the Bearden track. On the way, Partner 1 would carry the sandbag while Partner 2 did 10 Ruck Merkins and 10 Ruck Squats. Partner 2 would then catch Partner 1, take the sandbag, and continue rucking while Partner 1 would then do the merkins and squats. Rinse, repeat until we made it to the track. At the track, we did 4 sets of the following exercises (15 reps for each). After each set, we ran a lap around the track.

Ruck Curls
Flutter Kicks (4 ct) with Ruck Overhead
Overhead Presses
Lunges or Squats (Ruck on)
Bent-over Sandbag Rows

Made our way back to the AO alternating sandbag carries between battle buddies. Stopped a couple times for 15 Ruck Merkins and 15 Ruck Squats. Once back to the AO, one last set of ruck curls, flutter kicks, presses, lunges, and sandbag rows. Flutter Kicks for the last 45 seconds to finish.

COUNT-OFF & NAME-O-RAMA

15 strong this morning!

CIRCLE OF TRUST/BOM:

I felt scattered during my BOM and didn’t put in the time that I should have last night to prepare a strong word for the PAX.

I’m constantly reminded just how thankful I am for the men that God has put in my life each morning that I get to be surrounded by F3 brothers. I would never get up at 4 am to go suffer through brutal workouts without the encouragement, support, and accountability provided by my brothers. And while the physical push is great each morning, there is a much greater impact that the men of F3 make outside the 5:30 – 6:15 am timeframe (or 4:50 am on some days). When the men of F3 Knoxville catch wind that a fellow brother is struggling with something or going through a tough season in his life, it’s incredible to witness the love and support that they provide for him. That’s what being a part of the PAX is all about.

Merkin Mania!!

June 3, 2018 Butters

THE SCENE: warm, humid, armpit-like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC 20
Tempo squats IC 15
little this and a little that
Michael Phelps
Cherry pickers IC 10
Imperial walkers IC 20
THA-THANG:
We started out over to the play ground, by way of a baatan death march, the PAX were concerned about what exactly “merkin mania” was going to look like for them. Once to the playground we finished our warm up with some 7’s, pull ups at the bottom 4ct calf raises at the top Burnie Sanders up the hip and bear crawl every other trip down. Once we woke up our shoulders we officially said good morning to them with some bear crawls in the parking lot. 30yds out with 10 dry docks at every 3rd parking space and 30yds back with 10 plank jacks. Then we mosied over to the concrete bleachers….it was there we had merkin mania….
7 one arm incline merkins & 7 super man merkins
15 diamond merkins & 15 cobra merkins
10 one legged merkins and 10 grasshopper merkins
15 alligator merkins & 15 lizard merkins
15 decline & 15 Spider-Man merkins

After each complete round the PAX would run to the end of the fence and back and start again eliminating the bottom set. I called an audible after two rounds through.

We then slow mosied to the soccer field and did some sprints (600yds worth)

then it was back to the AO

MARY:
We started with some ring of fire abs (legs up at 45), then 25 each of flutter kicks, hello dollies, and LBC (which bartman led us in). And lastly an agonizing minute of boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I have been reading a book titled “Beautiful Outlaw” and in reading through it I often pondered how awesome it would be to be a disciple of Jesus in those times, all the camp fires they sat around laughing and cutting up, miles and miles they walked with Him, and many numerous gatherings they were a part of with Jesus. It almost gave me a feeling of envy to think how close they became with Jesus while he was walking amongst us. It then dawned on me how that is exactly what we are called to as Christians today. Jesus may no longer be walking amongst us in Human form but He is still very much alive and speaking and listening. I encouraged the PAX to not fall into the trap of trying to fall in love with a set of rules or the idea that God loves them but instead to pursue a friendship with the person of Jesus, just the same as his disciples did so long ago.
MOLESKIN:
Closing prayer
ANNOUNCEMENTS:

Burpicide to the Pavalon

May 31, 2018 Bartman

THE SCENE: around 70 – warm & steamy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side straddle hops x 20
Tempo merkins x 10
Tempo squats x 10
Cherry pickers x 5
this/that stretch

THA-THANG:

Indian run to base of Matterhorn – last man drops & performs 2 merkins before running to front of line
Suicide run up the Matterhorn
- 8 cones lined up the hill
- Burpees at each cone increasing by 2 each time: 2,4,6,8….16. Had to stop at 14 due to time.
Countdown at the pavalon
- Start at top & work your way down the list. Rinse & repeat eliminating the lowest rep exercise each time through the list. Finish each trip down the list by running up the hill to the gate & back.
  - 10 wide grip pullups
  - 9 thrust merkins
  - 8 speed skaters (each leg)
  - 7 dips
  - 6 box jumps
  - 5 decline merkins
Indian run back to the AO

MARY:

Box cutters x 25
Side crunch x 10 (each side)
Flutter kicks x 25
American Hammers x 20
1 minute plank

COUNT-OFF & NAME-O-RAMA
22: I-Beam, Snitch, Flute Loop, Waxjob, Driftwood, Wagon Wheel, Side Car, La-Z-Boy, Transfer, Smoker, Mayberry, Junk, Wallball, Pusher, Toto, Butters, Trap Door (FNG), Scooter, Bueller, Booger, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
My 11 year-old son is out of town on a trip and called last night with a headache. He was letting it get to him and making a mountain out of a mole hill…he was losing perspective on the situation and getting overwhelmed. Funny thing is, we do this as men all the time. It’s usually not a headache – usually it’s financial stress, work stress, family pressure, health needs. We let these things grow in our minds until we think they are too big to handle. God reminds us in the book of Deuteronomy that he is always with us.

“Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you” Deuteronomy 31:6

This verse is taken from the time of Moses, when he was getting ready to hand the reigns over to Joshua. Moses was reassuring both Joshua and the Israelites that God would take care of them in battle against their enemies. We still have that same promise today. Whatever your circumstance, large or small, God’s answer is still “I will not leave you nor forsake you”. Don’t make mountains out of mole hills – give them over to the Lord in prayer and watch him do the work on your behalf.

MOLESKIN:

ANNOUNCEMENTS:

Memorial Day at the Truck Stop

May 26, 2018 Frosty

THE SCENE: cloudy, humid, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Baby Arm Circles forward and back

Michael Phelps

Mosey to the new bathrooms
THA-THANG:
11’s From bathroom to Watt Road

Easy ups (reverse merkins, merkin pull-ups whatever they are called) and Merkins

Mosey to Upper Field

6 Corners

10 burpees, jog to mid field

20 squats, sprint to corner

20 BBS, lunge across field to corner

20 merkins, jog to mid field

20 4 count mtn climbers, sprint to corner

20 4 count flutter kicks, bear crawl back to start

Repeat 2x

Line up on end line, 25% speed up to 50% speed by midfield, full sprint to end

repeat 3x

mosey to AO

MARY:
Ring of Fire Merkins (5 and 10)

Captain Thors by Bartman

COUNT-OFF & NAME-O-RAMA
Auger, Pin Wheel FNG’s
CIRCLE OF TRUST/BOM:
Earn the sacrifices made by others for Memorial Day
MOLESKIN:
prayers for safe travels for Toto and family, Tank’s ankle

ANNOUNCEMENTS:
Murph workout tomorrow (1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run)

Ruck march (5 to 8 miles) tonight at Bearden Beer Market 7:00 PM