F3 Knoxville

Tag: I-Beam

46

AO: dogpound
Q: Mayberry
PAX: Junk (Sam Yoakum), I-Beam, Goat Dish, Aladdin, Choir Boy, Madoff, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), 2 FNGs
FNGs: None
COUNT: 11
WARMUP: 46
THE THANG: 46
MARY: Ab Cycle
ANNOUNCEMENTS: starfish
COT: Love your kids, love your wife.

Tanning Bed Friday

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, I-Beam, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope)
FNGs: None
COUNT: 6
WARMUP:

Burpees, et al

THE THANG:

3 10 minute EMOMs with a mosey between rounds

Round 1:
10 box jumps
10 deekins
5 dank jacks

Round 2:
10 squat jumps
10 v-ups

Round 3
10 hand release merkins
10 lunges

MARY:

Plank til 6:15

ANNOUNCEMENTS:

Go ruck at asylum daybreak coming up

COT:

Everything we have is a gift… be thankful
James 1:17
1 Cor 4:7
Romans 11:36
Matt 7:9-11

Full body gauntlet

AO: dogpound
Q: ExciteBike (Micah Stair)
PAX: Mayberry, Imaginary, Earmuffs (Dan Studt), Aladdin, Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Madoff (Daniel Hereford), Google(Tim Dugas)
FNGs: None
COUNT: 10
WARMUP:
Side Strattle hops
Tempo squat
Tempo Mercan
Imperial walker
Cherry picker
5 burpees

THE THANG:
Pickup a peerock.
Mosey to the small island and steps.
Setup line of cones with 3 exercises at each. Perform the first exercise and move to the next cone. After the last cone, run a lap around the small island and do the second exercise at each cone.

Squat to Reverse lunges / Squat to side lunge / Squat to lunge – 10 each side
Curls / skull crushers / Thruster – 20 reps
LBCs / Hammer frogs / Raising the dead sit-ups – 30 reps
Bear Mercan / Power T Mercan / spider Mercan – 25 reps
Bird Dog / flamingo / Skater – 10 reps each side
Half burpee to squat / break dancer / should taps – 20 reps
Star Gazer / Plank / Star Gazer – 10 count

MARY:
ANNOUNCEMENTS:
COT:
Balanced Man: we as men, fathers, husbands, and leaders are all pulled on for each role everyday. Some men have let go of the pull for whatever reason. Maybe they were taught to let go when the pull was to hard, maybe they are holding on but it’s just dragging them away from everything else, maybe one thing is easier so they let go of the others to hold on to the one thing with both hands. That one thing is safe and comfortable.
What does it look like to be fully balanced?
How do we help balance those we are tethered to?
How do we show others how to be balanced?

November 2 Circuits

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Mayberry, Ribbed, Earmuffs (Dan Studt), Choir Boy, I-Beam, Madoff (Daniel Hereford), Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:

15 SSH
10 tempo squats
10 Rockettes
5 Cherry pickers
Run across street to hockey court

THE THANG:
3 Circuits – 40 seconds work 20 seconds rest – 1 min rest between circuits

12 min – Circuit 1: Cardio
      Inch worm to Merkin
      SSH
      Burpees
      Skaters Jumps

12 min – Circuit 2: Legs and Glutes

      Squat to Alternating Side Leg Raise
      Reverse lunge
      Georgia Cheerleaders
      Gas Pumpers

12 min Circuit 3: Core Strength

      Plank with Alternating Leg Lift
      BBS
      Dead Bug
      Sweat Angels

MARY:
N/A
ANNOUNCEMENTS:
Brolympics and GoRuck Event mentioned
COT:
Discussed the role of intentional communication as a leader. Working hard to be understood and as a leader taking the hit in any conversation where you are misunderstood. Have to be willing to swallow pride or anger when we are misunderstood.

The Halfpipe

AO: shamruck
Q: Mermaid
PAX: Betty, Anchorman, Tailhook, Curry, Hot Pants (Darin Sowa), Dumpster Dive, Photograph, Toretto, Swifty, The Situation, Glamper, I-Beam, Mermaid, Nadia (Aaron Jacques)
FNGs: None
COUNT: 14
2 runners
1 workout warrior in the parking lot
11 rucking the half pipe

Don’t be afraid to pray for the things you desire. It may not come to fruition, but you should take it to prayer just as Jesus did in the Garden of Gethsemane. Matthew 26:36-46