Proton – Page 16 – F3 Knoxville

Just 3 reps

January 12, 2019 Woodshack

THE SCENE: 38 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 squads ic

10 imperial walkers x10 ic

10 imp squat walkers ic
THA-THANG:
1/2 mile loop, do 3 reps of said exercise at each light pole. Only do one exercise per loop. Once loop is complete, lunge 33 times , then begin the next loop w the next exercise. Exercise were;

Merkins
bobby jacks. Combo of Bobby Hurley’s and star jacks
cmu curl/cmu row

MARY:
Doracides

100 Peter Parker’s 2ct

200 flutters /4ct

300 lbc

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Friction, the right amount of friction is needed. Not enough, nothing happens , too much friction is counter productive.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Toad in the hole

January 11, 2019 Woodshack

THE SCENE: 28 n cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PARTNER up and sling shot ruck 1.5 miles. P1 takes off w the sand bg(60lb) at a brisk pace. P2 stays back and does 10 merkins/10 squats both with ruck on. P2 then ruck runs to catch P1. P2 takes sand bag and goes ahead while P1 stays back for the same 10 and 10 of merks and squats. repeat this until we make it around the loop back to the HOLE(pavilion down by the creek)
THA-THANG:

Toad in the hole ALL with Ruck ON

50 squats

10 body builders

40 big boys(ruck on front)

10 body builders

Lunge to cone(60 yards), run back

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run back

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run back

10 body builders

40 big boys

10 body builders

50 squats.

one lap up and around lovers lane

MARY:

COUNT-OFF & NAME-O-RAMA
7 pax kicked ass and swallowed the toad in the hole
CIRCLE OF TRUST/BOM:
New year to try new things.

MOLESKIN

signed up for Yoga, something I have never done before. I hate stretching but need to try something different because what I am doing now is not working! That’s just one thing I am trying that is new to me but not going to hold back on any new and different opportunities. Having said that, SHOUT out to BAGGER and SPOTTER for trying new things, posting at the BURBS! I think Bagger may have been a little apprehensive on posting at the burbs. Well, I can tell you Spotter and Bagger held there own. I think they realized perception is not always reality and you never know until you try something new. They both kicked ass and glad they stepped out of their normal AO to try something new. Yep, guilty of this too. Most of the reasons I hold back or elect not to do, is not believing that I can do it. Not something I want to do anymore, hold back on expanding my horizons, so to speak. Today was a great day and looking forward to tomorrow!

AYE

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

This loop is looking familiar

January 10, 2019 Umbro

THE SCENE: Low 40’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 laps around the parking lot
SSH IC x 20
Tempo Squats IC x 10
Baby Arm Circles (Forward/Reverse) IC x 12
Cherry Pickers IC x 10
Merkins IC x 10

THA-THANG:

Moseyed to the oval parking lot for some laps. 4 stops along each loop, each with an assigned exercise. Complete 20 reps of each exercise, then run to the next stop.

Lap 1:

Merkins
Wide Merkins
Narrow Merkins
Carolina Dry Docks

Lap 2:

Squats
Lunges
Jump Squats
Iron Mikes

Lap 3:

Flutter Kicks (4 ct)
American Hammers (4 ct)
Hello Dollies (4 ct)
LBC’s

Rinse and repeat. We managed 9 total laps, so completed each of the exercises 3 times.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
25 HIMs including 3 FNG’s; welcome to Burgundy, Scrum, and Flo

CIRCLE OF TRUST/BOM:

It seems like the last few weeks have been filled with story after story of tragic accidents and loss of life. It’s easy to get caught up in our own lives and worry about the “stresses of tomorrow” – discounting the blessings of today by worrying about what we may face tomorrow. However, we aren’t guaranteed tomorrow. Worrying about tomorrow doesn’t take away those troubles; it simply steals the joy from today.

I’m terrible about taking today for granted and worrying about what tomorrow may bring. It’s usually when I’m confronted with a story about tragic loss of life that makes me momentarily realize how precious today really is. I use the word “momentarily” because it typically lasts for a day or so and then I’m right back to worrying about tomorrow.

Let’s celebrate the blessings of today.

Kraken at the Scrapyard

January 8, 2019 Snorkel

THE SCENE: It was like 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Squat 4-ct x 15 IC
OH Claps 4-ct x 15 IC
Bodybuilders x 5 IC
THA-THANG:
Kraken at the scrapyard
2 different sets of exercises to alternate each round. Run down to the street for a single bodybuilder then run back for the next exercise:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
2. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Pull-ups 8. Plank jack
MARY:
LBCs x 20
Boat/canoe
Repeat twice
COUNT-OFF & NAME-O-RAMA
18 HIMs came out on an oddly warm January morning. Couldn’t tag Potato.
CIRCLE OF TRUST/BOM:
“There is no passion to be found playing small–in settling for a life that is less than the one you are capable of living.” Nelson Mandela

“I’ve failed over and over and over again in my life and that is why I succeed.” Michael Jordan

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” Thomas A. Edison
MOLESKIN:
ANNOUNCEMENTS:

Persistence

January 7, 2019 Gibbler

THE SCENE: 42 degrees and cool. Perfect weather

WARM-O-RAMA:

imperial squat walkers
baby arm circles forward and backwards
cherry pickers
SSH

THA-THANG:

20 merkins and 20 squats w/2 burpees in the middle between each exercise. Decrease by 2 exercises after each round.
20 table rows and 20 flutter kicks – decreasing by 2 at each round
merkin/bear crawl across parking lot
Dry Docks and then hill run

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.” Calvin Coolidge

ANNOUNCEMENTS:
Cheat Sheet Granny and daughter. Ben who lost his wife. G-6 son