Proton – Page 17 – F3 Knoxville

20 Tips (& exercises) for a Positive New Year!

January 6, 2019 Booster

THE SCENE: 40 and beautiful!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to flag
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
Side Straddle Hop (IC)
Tempo Squats (IC)
Tempo Merkins (IC)
Mosey

THA-THANG:

11s

11s with pushups at the AO & pullups on the monkey bars
Mosey

Splash pad

3 X 15 of box jumps/step ups & dips
mosey

Loop

10 burpees & 20 squats by the AO
run a ½ lap
20 CMU presses & 20 curls by the tennis courts
Run a ½ lap
Rinse & repeat (PAQ ranged from 5-8 laps)

MARY:

Flutterkicks X 20 (IC)
American Hammers X 25 (IC) – Detention led
Peter Parker combo led by Proton

COUNT-OFF & NAME-O-RAMA

Abacus, Bagger, Bypass, Detention, Farva, Hot Tub, Jail Bait, Proton, Smalls, Umbro and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11). Every day, he posts positive messages. He released 20 Tips for a Positive New Year and I love it! Please take a moment to read his words and see what you might be able to apply to your personal life. Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

MOLESKIN:

The Equalizer is a great venue and I look forward to coming back again

ANNOUNCEMENTS:

Monthly Challenge – Post, bring a friend, recruit a former F3 HIM
Hardship Hill is May 18 – Sign Up!!!

Don’t Skip Leg Day

January 4, 2019 Snorkel

THE SCENE: Mid 40’s and raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 30
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 30
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 30
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Bent Row 30
Run up to TJs and back to pavalon
Squats 50
Bent Row 30
MARY:
COUNT-OFF & NAME-O-RAMA
4 men crushed leg day
CIRCLE OF TRUST/BOM:
MOLESKIN:
This was a modified version of P90X Legs and Back
ANNOUNCEMENTS:

Happy New Year!

January 1, 2019 Butterfingers

THE SCENE: 55 Degrees and Soggy…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop x25, Little Baby Arm Circles 4 Count x (10 Fwd) x (10 Bwd), Cherry Pickers x 10

THA-THANG:
Sea Biscuit Time!

Burpee Box Jumps x 10, 15, 20, 25
Squats x 20, 25, 30, 35
Big Boy Sit Ups x 20, 25, 30, 35
Round 1 ( Run 1 Lap), R2 (2 Laps), R3 (3 Laps), R4 (4 Laps), R5 (3 Laps), R6 (2 Laps)

MARY:
Ab-Kraken; LBC’s x 20, (4 Count) Captain Thor’s x 5, (4 Count) Box Cutters x 10, Big Boys x 20

COUNT-OFF & NAME-O-RAMA
Seven men greeted the new year with some hard work! (Butterfingers, Drifter, Fins, Mr. Rogers, Proton, Snorkel, & Wood Shack)
CIRCLE OF TRUST/BOM:

The new year is here and by now we are already making those New Year’s Resolutions. To help inspire you and make those choices a little easier I want to share a couple of quotes.

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive.” (As told to Gil Bailie by Howard Thurman)

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

-Theodore Roosevelt

In summary, I hope you each of you live this year with passion and enthusiasm, and find what makes you come alive.

6 is Magical

December 28, 2018 Capn Crunch

THE SCENE
54 and Raining

THE THANG
Run a loop for warm up, stop half way for 20 & 20 (1.5 mile)

Assemble at the pavilion. Perform 3 sets of 6 exercises, 6 rounds each with rucking between.

6 Rounds with a ruck:

6 Burpees
6 Lunges (each leg)
6 Push Ups
6 Squats
6 Thrusters
6 Bent Over Rows

Ruck Lover’s Lane loop

6 Rounds with a ruck:

6 Sit-Ups (ruck on chest)
6 4ct Flutter Kicks (holding ruck overhead)
6 Leg Lifts (holding ruck overhead)
6 Crunches (holding ruck overhead)
6 2ct American Hammers (ruck to chest)
30 second Plank (ruck on back)

Ruck two (2) Lover’s Lane loops

6 Rounds with a ruck:

6 Ruck Curls
6 Ruck Ground-to-Overhead
6 Overhead Tricep Extension
6 Ruck Swings
6 Ruck Dips
6 Ruck Upright Rows

Ruck three (3) Lover’s Lane loops

Assemble for prayer and crush the day!

48 is the new 12

December 26, 2018 Charmin

THE SCENE: Crisp (29) and clear. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct) x 48; couple of laps around the parking lot; Squats (4 ct) x 32 (4×8=32)

THA-THANG:
#1: 12s – Like 11s, but more awesomer. Burpees and Hello Dollies (4ct) with a run from one side of parking lot to the other in between.

#2: Mosey to the cloud: 48 LBCs

#3: Mosey to the back parking lot. 32 Speed Skaters.

#4: More 12s with Merkins and Squat Jumps, but this time, run a quarter lap between exercises. Check the time and abort early so we have time for . . .

#5: Mosey to Cardiac. 4 stops up the hill with 8 reps of each: Manmakers, Flutters (4ct), Sumo Squats (4 ct); Dips (4 ct).

MARY:
Captain Thors till we reach 8 BBS and 32 AHs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
In my 49th trip around the Sun, I’m going to try to get out of my comfort zone. This is difficult for me. I love being comfortable. I think about Paul’s exhortation from Philippians 4:13 and the level of discomfort Paul took on. If God saw Paul through his discomfort, then he’ll surely see through any that I have. Push on!
MOLESKIN:
I’m proud to share a birthday with High-Heels! Continued prayers for Cheatsheet’s grandmother and daughter.
ANNOUNCEMENTS:
Polar bear plunge on New Year’s and sign-ups open for Hardship Hill.