Proton – Page 21 – F3 Knoxville

Gloomy Monday

October 15, 2018 Capn Crunch

THE SCENE
60 and foggy

Welcome & Disclaimer

THE THANG
COP
SSH x25 (IC)
Tempo Squats x15 (IC)
Dive Bombers x15 (IC)
Line up on curb
Run to far curb and back
Diagonal Lunges x12(IC)
Run to far curb and back
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Run to far curb and back

Mosey to the hill near the parking lot and pair up with a Battle Buddy of similar fitness level.

Lt. Dan’s Revenge
Start at base of hill. Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill. At the top do 5 merkins.
Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey to parking lot on the other side of the playground.

Pyramid of Pain
Each man will complete the following:

Complete exercise 1 then run around the parking lot
Complete exercise 1 and 2 then run to the top of the hill. Continue until you get to 6 exercises
Upon completion of all 6 exercises continue but take one exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x15 of each):

Narrow Squats
Diamond Merkins
4ct Flutter Kicks
Tuck Jumps
Dry Docks
4ct Freddy Mercury

Mosey back to SP

MARY
American Hammers – x20 (IC)
4ct Side Crunches x10 each side (IC)
Box Cutters – x20 (IC)

COT
Number off and Name-O-Rama – 33 PAX including 1 FNG – Sunshine

BOM
Everything we did this morning is nothing complicated or fancy. Each man could do what we did alone with no problem…the question is would you? The second F, Fellowship, is what empowers the first F (Fitness). Our strength is drawn from each other. Seeking to be the leaders we want to be in our families and community is hard work. Each day we have to get up and recommit. Doing it alone is a recipe for failure, but together we can make a little progress each day.

Bottom line – Make sure you are locking shields with other men seeking the same goals you are seeking. Don’t try and go it alone! You aren’t meant to do it alone. Growth is a team sport.

Submitted by Cap’n Crunch

We all worship

October 3, 2018 Umbro

THE SCENE: Beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH IC
12 Tempo Squats IC
10 Merkins IC
10 Cherry Pickers IC
12 Baby Arm Circles (Forward & Reverse) IC

THA-THANG:

Escalator style workout: Each light pole has an exercise with an assigned number of reps. Go to Light Pole 1, complete the exercise, and run back to the start line. Run back to Light Pole 1, do the exercise, run to Light Pole 2, do the exercise, and run back to the start line. Light Pole 1, then 2, then 3, and back to the start line. Rinse and repeat until you make it to the last light pole (total of 8 light poles). The exercises/reps were as follows:

Light Pole 1 = 5 Hand-release Merkins
Light Pole 2 = 10 Jump Squats
Light Pole 3 = 15 Carolina Dry Docks
Light Pole 4 = 20 Lungs (10 each leg)
Light Pole 5 = 25 LBC’s
Light Pole 6 = 30 Iron Mikes (15 each leg)
Light Pole 7 = 35 Hello Dollies (single count)
Light Pole 8 = 40 SSH (single count)

Followed that with a little Indian run action – traditional and then with lunges and then with bear crawls. Mosey over to the cloud for the following:

10 Burpee Box Jumps
10 Tricep Dips IC
10 Derkins
10 Tricep Dips IC

MARY:

20 Flutter Kicks IC
Plank hold into Mountain Climbers
20 American Hammers IC

COUNT-OFF & NAME-O-RAMA

24 HIM’s got better today. Sharky & Potter came out as well (no tag)

CIRCLE OF TRUST/BOM:

One of our pastors shared the following quote with us a couple Sundays back. The message is that we all worship something. If we’re not finding our identity in Christ, then we’re finding it somewhere else. Because of sin, we are all broken cisterns. If we find our worth in money, power, the approval of others, fame, glory, etc., we will never have enough. Those worldly idols were never meant to fill the void in our hearts caused by sin – no matter how much we have, we will always want more because our souls will never be satisfied with worldly possessions. A relationship, through faith, with our Father is the only sustainable source of life.

While David Foster Wallace (the man who coined this quote) wasn’t a Christian, his message regarding worldly idols is relevant to our daily struggles.

“In the day-to-day trenches of adult life, there is actually no such thing as atheism. There is no such thing as not worshipping. Everybody worships. The only choice we get is what to worship. And the compelling reason for choosing some sort of god or spiritual being to worship – be it Jesus Christ or Allah, Yahweh or the Wiccan Mother Goddess, or some inviolable set of ethical principles – is that pretty much anything else you worship will eat you alive. If you worship money and things, if they are where you tap real meaning in life, then you will never have enough, never feel you have enough. It’s the truth. Worship your body and beauty and sexual allure and you will always feel ugly. And when time and age start showing, you will die a million deaths before they finally grieve you. On one level, we all know this stuff already. It’s been codified as myths, proverbs, clichés, epigrams, parables; the skeleton of every great story. The whole trick is keeping the truth up front in daily consciousness. Worship power – you will feel weak and afraid, and you will need even more power over others to keep the fear at bay. Worship your intellect, being seen as smart – you will end up feeling stupid, a fraud, always on the verge of being found out. And so on.”

Lead vs Follow

September 29, 2018 Detention

THE SCENE: Fallish weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Merkins x 10 IC

“Shakeouts”
THA-THANG:
Equalizer Biscuit

1 lap, 2 laps, 3 laps, 4 laps, 3 laps, 2 laps, 1 lap w/ 10 Burpees, 20 Merkins, and 30 Squats (or modification) after each set of laps.

MARY:
Box Cutters, Flutter Kicks, Hello Dolly’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Learn vs Follow. Time to lead and a time to Follow. Briefly discussed current political climate in America. Didn’t go into picking sides but just talked about the need for Godly leadership in our country. Starts at home with your family, your wife, your kids. Gave a shout-out to each PAX present:

proton- the competitor, hates to lose.

Kentucky- faithful to the Equalizer and pushes it every Saturday.

Pusher- guy does not quit. Loved running with him today and learning more about him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Prayed for our F3 Knox GoRuck brothers. Those guys are badasses!

Agility and What Not

September 20, 2018 Pinocchio

THE SCENE: 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Phelps/Little this&that
Cherry Pickers x10 IC
Various Leg stretches
TN Rocking Chair x10 IC
50% Mosey across lot
100% Sprint across lot

THA-THANG:

One side of grinder – 5 Burpees, 10 BBS, 20 Dancing Bears
Run through chalk ladder
Sprint to first cone, karaoke, over to next, sprint up to next cone, karaoke back across
High knees up to first light pole
Sprint it out to the end
At other side of grinder – 5 pullups, 10 Merkins, 20 Step ups

4 corners – start with 4 reps and increase by 2 each time around
Ranger merkins, Box cutters, Dry docks, Bobby Hurley

MARY:

Guantanamo
Captain Thor (up to 5)

COUNT-OFF & NAME-O-RAMA
24 came out to get better! 2 FNG’s – Overnight and Gecko. Welcome!
CIRCLE OF TRUST/BOM:
Lately I’ve been trying to focus on my mental strength. There’s a difference between your body giving up and your mind giving up. Push yourself, learn the difference. This applies to not only our exercising, but to our daily lives. Its much easier to give up than it is to focus and push through a difficult situation. Work on your mental strength, push yourself.

“When someone tells me no, it doesn’t mean I can’t do it, it simply means I can’t do it with them.”

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.”

“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”

“Attitude is 100% under your control.”

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up in November

BIZ NAS time

September 12, 2018 Tank

THE SCENE: Asylum, moist and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, cherry Pickersx5, donkey kicks x5

THA-THANG:
Mosey to the paver parking lot.

8 stations, start with reps of 15 each exercise. After each lap remove one rep. Audible: substrat 2 reps. Go till Tank says stop

Low Squat Jumps
Merkins
Lunges
Inch worms
Rocketttes
Shoulder Tap merkins
Side lunges with a hop
dry docks

mosey to da playground…ya know

box jump burpees for 1min, 10 sec rest, incline merkins 1 min, 10 sec rest, dips 1 min. Repeat

mosey to AO

MARY:
Flutter kicks x25 and slutter kicks x15

COUNT-OFF & NAME-O-RAMA
24 In attendance
CIRCLE OF TRUST/BOM:
White lies, although we think that they are not harmful, they dissolve trust with others including our coworkers, friends and spouses. Challenging the PAX to cut out the white lies and be honest in all that we do.
MOLESKIN:
Apparently I didn’t get the message about it being a casual dress code today. 🙁
ANNOUNCEMENTS:
Prayers for cheatsheet and his daughter, and friends struggling with chemical dependency.