Proton – Page 10 – F3 Knoxville

Pyramid Scheme

June 10, 2019 Proton

THE SCENE: A nice reprieve from 2 days of rain with plenty of humidity to go around.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop x 20
1 Burpee
Imperial Squat Walker x 15
2 Burpee
Merkin x 10 (4 ct)
3 Burpee
Baby Arm Circles x 15, Over head Clap x 10
4 Burpee
TN Rocking Chair x 15

THA-THANG:

Mosey to the lower parking lot, See Skunk, Stop abruptly, fast mosey…

Pyramid Scheme. Partner up with someone of similar speed. Run in the opposite direction and every time you meet do 25 of the following exercises with the exception of burpees which are x 10

lap 1 merkins
lap 2 merkins, superman
lap 3 merkins, Superman, mtn climbers
lap 4 merkins, Superman, mtn climbers, Bobby Hurley
lap 5 merkins Superman mtn climbers, Bobby Hurley and burpees
lap 6 Superman, mtn climbers , Bobby Hurley’s , burpees
lap 7 mtn climbers , Bobby Hurley , burpees
lap 8 Bobby Hurley’s , burps
lap 9 burps
lap 10 victory lap

Mosey to the Cloud.

7’s with Box jumps and Bulgarian squats

Mosey through the start point to the base of baby Everest….sike. No, we are not going to circle up for mary.

Grinders x 3
- Sprint up the hill 2 burpees
- Reverse up the hill 4 burpees
- Sprint up the hill 6 burpees

MARY: Flutter kicks by 30, BBS x 20

CIRCLE OF TRUST/BOM:
Be Proactive in life not Reactive. If you only react to the day you will be subject to the circumstances that come your way. Working out in the am before the sun comes up ensures you will get it in. We can proactive in our spiritual lives and relationships as well. “Play the ball before the ball plays you”

Coupons at the Burbs

May 31, 2019 Capn Crunch

THE SCENE
68 and a little damp

THA-THANG
2 mile ruck-run to warm up (stop half-way for 20 Merkins and 20 Squats)

Once back at the cars, everyone take their ruck off and grab a sandbag (60lb). Carry the sandbag to the base of the hill between the tennis courts.

Sandbag Circuit (all exercises with sandbag)
Start point is the base of the hill between the tennis courts:

Bear Crawl/Sandbag Drag up the hill alternating arms (pulling the sandbag up)
At the top of the hill, x10 Cleans then carry sandbag toward the parking lot
At the parking lot, x10 Reverse Lunges with sandbag (5 each leg), then carry the sandbag down the parking lot
At the intersection of the trail and parking lot, x10 Over Head Presses, then carry the sandbag to start point at the base of the hill
At the base of the hill, x20 4ct Flutter Kicks holding up the sandbag

Rinse and repeat x4

After the fourth round, cash out with x30 Push-ups/Sandbag Drag (Push-up then pull the sandbag across your body, Push-up then pull the sandbag across your body the other direction).

Carry the sandbag back to your ruck. Everybody grab their ruck and keep their sandbag for a loop around the park. Half-way around the loop, stop for 20 Merkins and 20 Squats.

After the loop, drop off the sandbags and then ruck a victory loop up Lover’s Lane.

MARY
4ct Flutter Kicks holding Ruck x30

Rusty Math

May 18, 2019 Waffle House

THE SCENE: Couldn’t be prettier
F3 WELCOME & DISCLAIMER Choirboy is a lawyer, so I’m going to say we’re covered
WARM-O-RAMA:
SSH, Windmills, Crawdad’s arrival (not an exercise, but certainly a ritual), BACs+OHCs, reverse and repeat
THA-THANG:
We took the Moseytown train up to the old Rockpile (RIP), where midnight elves had created Blockhenge. We tore it down and beat our arms and shoulders to death. We crawled like bears, we ran like I guess Bernie Sanders would if he could, we lifted CMUs in every way we could.

Moseyed over to Grinch’s Hill, which honestly is way worse than Hardship Hill. We were raising money for Operation Enduring Oatmeal, which is a charity that tries to get Jinxy’s order right at Panera. Squat and Merkin 11s. Proton swept us to the Cloud.

Rusty is a math genius and just for us, he invented a new way to concieve numbers and counting.

Box Baby Boxes at the cloud, followed by a visit from Jack freaking Webb, whose superpower is changing the density of air. He does not make it lighter I’m afraid.

We took Skunk Alley to Cardiac and by then it was time to take it to the house.

MARY:
There’s no Marys in Operation Enduring Oatmeal
COUNT-OFF & NAME-O-RAMA
6 dudes with busy Saturdays…Proton, Crawdad, Hawk, Rusty, Choirboy, and YHC
CIRCLE OF TRUST/BOM:
Excerpt from “This is Water” by David Foster Wallace, in honor of graduation season
MOLESKIN:
Grateful to be out there with these men.
ANNOUNCEMENTS:
Apparently some other F3 guys are running around somewhere today. Best of luck to you!

Highway 45

May 14, 2019 Umbro

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squats
Baby Arm Circles (Forward/Reverse)
Cherry Pickers
Merkins

THA-THANG:
Went down to the oval parking lot – 9 light poles total on the perimeter of the oval. 1 Lap for each of the following exercises, stopping at each light pole and doing 5 reps of the exercise (total of 45 reps each lap):

Burpees
Flutter Kicks (4 ct)
Diamond Merkins
Jump Squats
Mountain Climbers (4 ct)
Star Jacks
Wide Merkins
Hello Dollies (4 ct)
Carolina Dry Docks
Victory lap for the ones who finished

Back up to the AO for bear crawls across the parking lot, stopping at each line to do 1 Merkin. Back across the parking lot with lunges, stopping at each line to do 1 squat. Then, reverse lunges across the parking lot with bear crawls on the way back.

MARY:
Just enough time for one set of American Hammers

COUNT-OFF & NAME-O-RAMA
27 HIMs – no FNGs

CIRCLE OF TRUST/BOM:

Make the most of the day you’re given. It’s easy to look ahead to the next weekend, next vacation, next milestone, etc., but God has given us today. Today is a gift – be intentional with it.

Circuit Work

May 14, 2019 Umbro

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squats
Baby Arm Circles (Forward/Reverse)
Cherry Pickers
Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

Iron Mikes (4 ct) / Big Boy Sit Ups
Flutter Kicks (4 ct) / Supermans
Merkins / Jump Squats
Derkins / American Hammers (4 ct)
Bench Rows / Tricep Dips
Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.