I-Beam – Page 53 – F3 Knoxville

“Good” Ascent

October 12, 2017 Shooter

THE SCENE: lil nippy

WARM-O-RAMA:
Lil this and that

Around the Worlds

Cadence for the following

10 4-count merkins

10 tempo squats

THA-THANG:

Big hill

Squat jump halfway up, bear crawl the second half, when tired of jumping bear crawl, when tired of bear crawling, squat jump
At the top did some Al Gore then went back to the bottom
Second time up, Lunge halfway, then sprint to the top

Pavalon

70 pullups combined with partner, when not doing pullups we were getting our burpee on

Mosey back to the top of the hill

Mosey to the lil hill with some steps, along the way we got some merkins cranked out

Flutter kicks + merkins in cadence followed by a trip up the hill to the Lakeside Rock. then back down

Mosey to the AO, along the way, some more MERKS!

At the last speed bump we got 10 burpees in and then had ourselves a jailbreak

MARY:
Some cadence Merkins, ankle touches, and the lovely BOAT CANOE
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
I drew the following from Jocko Willink

The appropriate response to failure or generally adversity is acceptance of personal responsibility and duty to overcome. I think that this is one of the themes of Judeo-Christian theology and of existentialism. It is also an incredibly pragmatic outlook. If you adopt this, then you will never fall into the trap of learned helplessness or self-victimization. Jocko beautifully demonstrated this with one word, “Good”. Throughout his time as a Navy Seal, his response to adversity was and still is “Good”. I encourage you all to at least consider the above, and to read Jocko Willink’s books as well as his podcast Jocko Podcast.

Jocko discusses responsibility around minute 135

Turning off Auto Pilot

October 11, 2017 QuickBooks

THE SCENE: So humid it felt like we were working in Jello. Dimples wore long sleeves- bad choice..
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX rediscovered the importance of form over speed. Warm-o-rama included 10 good squats on a 4 count and 10 mercians on a 4 count.

THA-THANG:
Insert information about the workout.

Thunderstruck by ACDC – Side straddle hops until the song said thunder or thunderstruck. At thunder or thunderstruck we did a burpee
Mosey to the new parking lot and new path
Route 66 up the path with 4 rounds.
- Dive Bombers
- Star Jacks
- Mercians
- Squats
Mosey back to the AO
Flower by Moby (aka Bring Sally Up) – squat down when song said down, holding squat until song said up.

MARY:
7s with American Hammers and flutter kicks

COUNT-OFF & NAME-O-RAMA

23 with no FNGS

CIRCLE OF TRUST/BOM:

Man is not designed to go through life alone. So often when things get hard we isolate ourselves and we can begin to just go through the motions. F3, Breakfast, work, dinner, play with kids, Netflix … repeat. As men we need other men in our lives to encourage us to keep running the race and pursuing Christ. Not letting auto pilot set in. Just like we encouraged each other today to keep good form and to keep going, we have got to do this for each other in life. Ask the hard questions and be a good listener.

MOLESKIN:
Find and a friend who walk through life with and he can keep you encouraged.

ANNOUNCEMENTS:

Maryville/Alcoa launch Oct. 14
Truckin’ to the Pound Oct. 28
Please note the new Q calendar. If you haven’t Q’d before and you’re skeered, grab a co-Q or ask a veteran some questions. You’ll be glad you jumped in!

Pair up in groups of 3

October 5, 2017 Waxjob

THE SCENE: Clear, cool, the kind of weather that makes you not think about it. Oh, and that full moon! Wow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 burpees OYO
SSH IC x26
4 burpees OYO
Outhouse run, Bernie back
Remove sweatshirt (solo exercise by La-Z-Boy)
6 burpees OYO
Merk-jacks IC x15
8 burpees OYO
White Boy Breakdance IC x10 (Plank, lift left arm and walk legs to Crab, right arm up back to Plank, reverse)
10 burpees OYO
Tempo Squat IC x20
LBAC IC x20 Fwd x20 Bwd

I think we’re warmed up… Mosey to the hockey rink

THA-THANG (Part 1):
Pair up in groups of 2

69 Merkins (I’m not allowed to explain this one) x10 each
Over the wall, to the grass, back over the wall
1 man BBS x30, other Plank, high-5 each rep. Switch.
Over the wall, to the grass, back over the wall
Helping Hand (PAX sit facing one another, grab right hands, stand together) x10 each hand
Over the wall… Mosey to the Party Rock pile

THA-THANG (Part 2):
Pair up in groups of 3. Each group gets 2x hand-size rocks, 1x CMU size. 2 lines facing one another across parking lot. One line has CMU size, other line has hand size. Each line does exercise until relieved by third member of pair. 2 trips through this list:

CMU size line:

Squrl ( simultaneous Squat and Curl)
Forward raise
Hip Thrust
RowMo (CMU at chest, bow at waist, perform row, return to standing)

Hand size line:

Man-Makers
Lateral shoulder raise
Wax On/Wax Off
Raise the Roof

MARY:
Only a couple minutes left for Mary: Row Row Row Your Boat. Sing the song while doing American Hammers in Boat position. Switch to Canoe, keep paddling, sing the song again. R&R like 3 times or so.
COUNT-OFF & NAME-O-RAMA
18 PAX showed up for work today, welcome to FNG Quaker!
CIRCLE OF TRUST/BOM:
Sunday’s message has stuck in my mind this week. The topic was faith and putting trust in God for both the big things like salvation and the little things that bring us anxiety or worry. The phrase that hung in my mind was “practicing” trust. If we are not intentional about where we place that trust on a day-to-day basis, our natural tendency is to trust ourselves or something that we can see. We get together in the mornings to stress ourselves physically, training our bodies to respond to the demand. Spiritually, it’s only through intentional practice of continually turning things over to God that we can train our stress response to do the same. Search your heart for any areas where your trust is placed elsewhere, and surrender those to Him.
MOLESKIN:
Good shoulder content today… The DP Pax may be a little too uptight for the breakdancing. Or maybe they just need more practice!.
ANNOUNCEMENTS:
Lunch today at Hardin Valley Brown Bag (11:30).

Truckin’ to the Pound (first annual) 10/28. Starts 6AM at the Truck Stop!

F3 Knoxville 2nd anniversary 11/4 at Anchor Park

Burpee Attack

August 5, 2017 Mayberry

THE SCENE: 61 degrees and PERFECT

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

SSH X20

Baby arm circles x20

Mosey around the parking lot

SSH burpees x5

Karate kid burpees x 5

Plank jack burpees x5

Inch worm burpees x5

LBC burpees x5 (5 LBCs in between)

THA-THANG:

Mosey to soccer field

Diamond burpee x5 (5 diamond merks inbetween)

Donkey kick burpee x5

Superman burpee x5 (5 sec hold)

Rocketts burpee x5 (touch each toe 5 times)

Mosey to the dugout stands

Decline burpee x5

Ratchet squat burpee x5

Box jump burpee x5

Fence cling “30” count

Fence sit “30” count

Balls to the wall “30” count w/ 4 merkins

Bear crawl up hill and mosey to Turf field #1

Candlestick burpee x5

Domo burpee x5

Long jump burpee x5

(Run 10 yards and jump as far as you can, do burpee)

Competition 2 teams of 10;

Two men bear crawl to midline while team high knees with them. Switch every 50 yards until all have crawled.

Then burpees x5

Roll burpees x10 across the field

Competition same teams:

All members Bernie sanders to midline, sprint back, Bernie sanders to other goalline then sprint back (2 burpees on the way)

All do burpee x5

Ring o burpees:

Circle up. While pax member runs around outside we hold al gore and then do burpee on return. Burpee count 20

MARY:

Reps of 5 three count inbetween

Flutter burpees x5

(122 burpees total + -)

CIRCLE OF TRUST:

Doing more than what’s required.

One of the things that my wife and her father has taught me is to do things better than needed. It use to drive me crazy that they would be so intense on perfection and doing things exactly right or better than what was asked of them. My thought process was just get it done, get it done right, but just get it done and do it quick.

She has taught me to take my time at things when I can and really look at details and how it can be done the best way not just “done”.

Challenge: the next thing you are tasked to do, do it one to two steps better.

BOM

ANNOUNCEMENTS:
October 6, Trail run with Moses

October 28, Truckin to the Pound

November 4, 2year anniversary of F3 Knoxville

Working for the wives

July 17, 2017 I-Beam

THE SCENE: 65 and clear

Q – I-Beam

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20 IC

Cherry Pickers x10 IC

Michael Phelps

Baby arm circles x IC each direction

THA-THANG:
Mosey to the courtyard

Husbands and wives

Name: I-Beam

I – 30 SSH
B – 20 Crunches
E – 1 min wall sit
A – 50 SSHs
M – 20 burpees

Mosey around the courtyard

Name: Abacus (has trouble spelling….)

A – 50 SSH
B – 20 crunches
B – 20 crunches
A – 50 SSHs
C – 30 squats
U – 30 Baby arm circles
S – 30 Burpees

Mosey around the courtyard

Name: Resie (I-beam’s M)

R – 15 Merkins
E – 1 min wall sit
S – 30 Burpees
I – 30 Jumping jacks
E – 1 min wall sit

Mosey around the courtyard

Name: Loretta (Abacus’ M)

L – 2 min wall sit
O – 40 SSHs
R – 15 Merkins
E – 1 min wall sit

Ran out of time, mosey back to the AO

COUNT-OFF & NAME-O-RAMA
BOM:
Prayed for our children, wives, and friendships in F3