Proton – Page 14 – F3 Knoxville

Deck of Chaos

February 18, 2019 Capn Crunch

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

Face Cards = 15 reps
Ace = 21 reps
Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

Hearts: Burpees
Spades: 4c Squats
Clubs: 4ct Flutter Kicks
Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad. Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks). That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for. Everything starts in the mind. There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
GRIND – This is where we do the work to get better. Where we put GRIT to work. It’s not enough to think about, we need to get dirty. It’s not easy, it’s not supposed to be. The challenge is what fuels growth. Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work. The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
GRACE – This final point reminds us that none of us are perfect, that we all need outside help. No man reaches his full potential alone, no one. The very life we live is a grace. No greater display of grace in all of history than Christ on the cross. The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him. GRACE fuels humility, teachability and flexibility, three key attributes of very good leader. Today we got through by ensuring that the man on our left and right got through. The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be. As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE. The thing is, no one can force it upon you. You have to choose it, commit to it and then see it done. So let’s do this.

Submitted by,
Cap’n Crunch

BlackJack

February 16, 2019 Detention

THE SCENE: 40 degrees, cool, damp, wet
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:
Team Mosey

SSH x 21 IC

Tempo Squats x 11 IC

shake-out

THANG:

Team Mosey to top Parking Lot and play some BlackJack! (1-20, 2-19, 3-18….). Always adds up to 21- BLACKJACK!

BlackJack: Merkins/LBCs. Perform 1 Merkin, run to next light pole, perform 20 LBCs… 2-19, 3-18….
Indian Run around the AO
BlackJack: Burpees/BBSU
Indian Run back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
How do we treat guests? We welcome them, engage them, treat them with respect and dignity. PAX encouraged to take this approach with everyone! Why do we treat guests better than we treat our family, closest friends?
MOLESKIN:
Lunch Lady joined us from South Carolina. He killed it!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BRICK

February 12, 2019 Detention

THE SCENE: 51 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Bridge and back

10 SSH x 10 IC

Bridge Mosey, again
THA-THANG:
BRICK workout completed. Bridge Run between each rep. Close to 4 miles of cardio complete.

Burpees: 2-4-6-8-10
Rocky Balboas: 2-4-6-8-10
Incline Merkins: 2-4-6-8-10
Capt. Thor’s: 2-4-6-8-10
King Kong Thrusters: 2-4-6-8-10

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
BRICK: positive act or habit that is advantageous to the individual and others! Also, if you’re waiting to get ready, you’re ready!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monkey humpers are way better than squats

February 5, 2019 Woodshack

THE SCENE: 39 maybe
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x50 on the 4ct IC

merkins x10 on the 4 IC

Peter Parkers x10 on the 4 IC

monkey humpers x10 on the 4 IC

repeat, merkins, peter parkers, MH

THA-THANG:

Mosey to Wax Job Hill for 11s. start with 10 Monkey humpers at the bottom, Bernie up and do 1 BBS
Mosey to the church parking lot, stopping 2 times for Rocky balboas on the curb (20 -4ct IC)
At the church parking lot, bear crawl and do one merkin at each line, maybe 15-20 lines, then crawl bear back doing merkins at each line.
jog/sprints x4 the whole parking lot
Indian run back to the AO and stop by the play ground
music and cones! 4 cones to make one big box. With Chumbawumba playing, do SSH and when they say “I get knocked down” do a broad jump burpee to each cone. the key was to broad jump good enough to make it around the cones before the song was finished. Usually, you SSH/burpee in place the whole song but not this time. it pays to be a winner!

MARY:
Merkins x10 IC

Peter parkers x10 IC

Monkey humpers x10

Black Jack – 20 big boys/ 1 superman alternating arm/leg lift. We got to around 11 and 10

cashed out with ATMs
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-1
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Nightmare after the Super Bowl

February 5, 2019 Amazon

THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – 100 4ct OH Claps

Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top

Mosey down to new lots.

Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder again

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind. https://www.artofmanliness.com/articles/whats-your-20-mile-march/

MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday