Proton – Page 26 – F3 Knoxville

Humble Pie

June 1, 2018 Compost

THE SCENE: Overcast, cooler and humid.
F3 WELCOME & DISCLAIMER – forgot this
WARM-O-RAMA

Traditional ruck the loop with 6 60lb sandbags. Stop and do 50 squats with sandbags at bench, T, and bridge.
THA-THANG

100m sprint with 60lb sandbags.

20 8-counts

20 Lion Kings

Bear Crawl 50m

2 PAX Grab the COW and wooden “Stretcher” and begin moving up lovers lane. The rest of the PAX carry 60lb sandbags. Loop around lovers lane back to the AO alternating carrying the COW and sandbags. Drop the COW and sandbags.

Ruck around the neighborhood loop about a 1.5 milesStop every 500m and do 50 Squats. End at the AO.

MARY:
Ruck to the top of lovers lane and back to AO. Ruck back to lovers lane and do 1 exercise at the bottom ruck to the top and do 1 exercise at the top.

30 Merkins /30 Squats

30 4-count flutter kicks /30 4-count mountain climbers

30 Lunges each leg/ 30 starbursts without the ruck

30 back extensions. Ruck back to the AO

30 Hello Dollies IC

27 Burpees until time.

COUNT-OFF & NAME-O-RAMA
8 PAX. Switchgrass, Wallace, Captain Crunch, Umbro, Savanna, Woodshack, Proton, Compost.
CIRCLE OF TRUST/BOM:
God is showing me that I need to submit to Him. Even during the workout I had my plan of how I wanted things to go, but God had other plans. My challenge to myself is to submit to Him more.

Bearway to Heaven?

May 30, 2018 Proton

THE SCENE: Lots of gloom to be had.

5:30 COP

Side Straddle Hop X 30
Imperial Squat Walkers x 20
Little baby arm circles Front x 10 and back x 10
4 x 4 Merkins x 5

Mosey to Pad 11’s

Catalina wine mixer
Box Jump’s

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Big Boys

– 30 Squat Jacks , Devin Hester 10 BBS

25 Squat Jacks Devin Hester 25 BBS
20 Squat Jacks, Devin Hester 20 BBS
15 Squat Jacks, Devin Hester, 25 BBS
10 Squat Jacks ,Devin Hester, 30 BBS

Bearway to Heaven

A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length. Ideally the lengths and number of burpees should be such that the entire exercise takes the full 8:01 time of “Stairway to Heaven

Jacobs Ladder

3 times up the will with increasing 2 burpees each time.

Mary

Proton Parkers x 20

CIRCLE OF TRUST/BOM:

One of the things I love about F3 is that when we come out here we are not here to compete with one another. We are not here to prove ourselves but to encourage one another.

There is a book by Keller I have listed to a few times called the freedom of self forgetfulness based on the 1 Corinthians 3. “So let no boast in, for all things are yours”

Often I find myself comparing my performance in all areas of life. My ego wants me to be seen as something great

It is not about what others think and not even about what I think but what the lord thinks.

Re-live the gospel ever day.

Christ’s perfect performance on the cross is the one that matters.

He died on the cross so that we don’t have to meet some standard set by others or even ourselves.

I don’t care what you think,I don’t care what I think, only with the Lord thinks

Hungry Hippo was hot!

May 26, 2018 Woodshack

THE SCENE: Humid with a bit of humidity in the air
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Set the standard for what’s to come

SSH x 20

Morracan night clubs x20

Froggie squats x10

Merkins x10

Iron mikesx10

Hillbillies x20

Burpo

Madonna x10

Bodybuilder x10

Iceskators

THA-THANG:

Mosey to the pavalon for 11s box jumps and bench pull ups
Mosey the FIA pavalon for Rockettes in front of the ladies, bandwagon led us in cadence . Stellar job bruh!
Mosey to the new open field for Hungry Hippo!
With the game hungry hippo, lots of exercises and lots of hard work done. Hit me up for all the details if you want to do this workout. It’s a lot of fun !
Each team has 2 of their pax wheel barrow to grab one ball . Switch partners once you barrow back. Go until each team has 6 balls. Last 2 teams get the orange burpee balls
once all teams finish, each team performs said exercise written on their ball,
we did 2 rounds of hungry hippo .
it was hot!!
Mosey towards the Asylum for 7s of LBC at the top of little hill and reverse lbc at the bottom
running out of time , we stopped short and moseyed to where we were going to do bearway to heaven
no time for that so we beat crawled from the first come to the last cone
mosey back to the AO for Mary

MARY:
Dolly x10

boxcutters x10

flutters x10

proton Parker’s x20
COUNT-OFF & NAME-O-RAMA
15 including one FNG from Colorado Springs aka Slash and F3 visitors from Jacksonville (Pom Pom ) and Trace from Bristol . Welcome !!
CIRCLE OF TRUST/BOM:
Memorial Day info and the sacrifices our our men and women made for our freedom !
MOLESKIN:
During Hungry Hippo, one team only had 3 guys, clear disadvantage . They ended up w the burpee ball 2 times . The last time, I saw a bunch of guys willing to take the burpee ball from the loosing team , this sacrificing themselves for the other pax. Really made me proud to be a part of our pax. Little did they know, I knew it would turn out this way and was going to give the loosing pax the option to embrace the suck and do the burpees or give the burpees to another team . What happened ? The loosing team kept the ball and did the burpees! Well done men!
ANNOUNCEMENTS:
Special convergence , Monday for 21 gun salute . 5:30-630 . Be there!!!! It’s gonna be great!

Mr. Spectacular and the Victory Lap

May 22, 2018 Woodshack One comment

THE SCENE: 71 and muggy but we did not get mugged! Saw a Fox on the Ruck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everything based on OCHO! Team OCHO won the HHH 10 hr race so why not celebrate it with reps of 8!

SSH x 8 iC

Rockettes x8 IC in a circle with Tank calling the cadence

Squats x 8 IC

Merkins x8 IC

Shoulder taps x8 ic

Mr. Spectacular x8 OYO . Mr. Spectacular is easy if you do one, but do LOTS and LOTS of them and they suck!. Put the CMU on the ground, feet on either side of the CMU, bend over and put your hand son the ground in front of your feet, walk your hands out until you are in the push up/plank position, do a MERKIN and walk your hands back to your feet, pick up the CMU and do a thruster. repeat that about 100 times and let me know how you feel, spectacular! Not……..
THA-THANG:

Partner up and make a victory lap to the Matterhorn. Partner one Farmer Scurries(run or fast walk) with 2 CMU while P2 stays behind and does 8 merkins and 8 squat jumps. Once done P2 runs to catch P1. P1 hands off CMUs to P2 and P2 takes off while P1 stays back for 8 merkins and 8 sq jumps. You get it? Do this all the way to the Base camp of Matterhorn.
We had 28 so we stayed with our partner. P1 ran halfway up Matter horn and does 8 Big boys(incline) while P2 stays at the bottom and does 8 Mr. spectaculars. Switch out when P1 runs back. P1 now does Mr. Spectacular and P2 runs up and does 8 big boys
We do this with the goal of running up the matterhorn 8 times…imagine that, 8 times!
Well, due to time, I think we ran up the hill 5 times. Some may have ran 6 and some may have run 4. Either way, we kept moving and NO ONE stopped! Way to work men!
You all are Spectacular!
Partner up and complete the victory lap back to the AO. Again with P1 cmu farmer scurry and P2 does exercises. then run to catch and switch up….

MARY:
Just under 5 mins left for mary…

LBC x8 ic

Flutters x8 ic

Dollies x 8 IC

Proton Parkers x8 IC

Box cutters x8 IC

Plank the last 20 seconds

COUNT-OFF & NAME-O-RAMA
28 MR> SPECTACULARS where on hand for the Celebration of Team Ocho! 2 FNG, Fax and Flashback, welcome!
CIRCLE OF TRUST/BOM:
HIM ( High Impact man) or as Detention puts it. Humble Invest Mental. The acronym that I love and used it on TANK. he exuded ALL three this past weekend and really, the past several months, planning for the Hardship Hill event. Tank put himself last and his HUMBLE disposition was apparent(by the way, I know Tank pretty well and he is a SMARTASS too, LOL!!). He INVESTED himself for the sole purpose of raising money for OEW by dedicating a tone of time and effort into the Hardship Hill race. With the stresses of putting on such an event, he showed MENTAL toughness through out and never waivered on his attitude. Not to say deep down(like all of us) he was stressing a little, but he NEVER burdened anybody with his stresses about the event. He was always positive. Truly a HIM and I am proud to call him my F3 brotha but more importantly , my friend!
MOLESKIN:
Don’t be like Tank, be your self but take the “HIM” and apply it to your everyday actions. I know I need to! Love you guys!
ANNOUNCEMENTS:Tank, when the hell is the next one!? LOL!

Monday Funday

May 22, 2018 Capn Crunch

THE SCENE
67 and Muggy

Welcome & Disclaimer

THE THANG
COP

SSH x30 (IC)
4ct Diagonal Lunges x15 IC
4ct Windmill Merkins x10 IC
4ct Tempo Squats x12 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Run two loops around the parking lot

Mosey to curb and line up.

Jelly Legs
Start at one side of the parking lot. Perform the following:

R1: Hold squat position for 10 count, perform 10 squats, run to the other curb, do 2 Burpees, run back
R2: Hold squat position for 20 count, perform 20 squats, run to the other curb, do 2 Burpees, run back
R3: Hold squat position for 30 count, perform 30 squats, run to the other curb, do 2 Burpees, run back
R4: Hold squat position for 40 count, perform 40 squats, run to the other curb, do 2 Burpees, run back
R5: Hold squat position for 50 count, perform 50 squats, run to the other curb, do 2 Burpees, run back

Line up in four separate lines. Each group mosey to the far parking lots and to one of four cones set up in the corner.

Four Corners
Spread out to 4 cones. Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.

Cone 1: Dry Docks x15 or x25 & Narrow Squats x15 or x25
Cone 2: 4ct Flutter Kicks x15 or x25 & Star Jumps x15 or x25
Cone 3: 4ct Shoulder Taps x10 or x15 & Reverse Lunges (each leg counts as 1) x10 or x15
Cone 4: 4ct Hello Dolly x15 or x25 & Smurf Jacks x15 or x25

Round 1: 60 seconds at each station
Round 2: 45 seconds at each station

Mosey to the hill near the SP.

Cash Out
Merkin Hill
Run up and down hill doing the following:

Start at bottom of hill with 10 Merkins, run to top
Top of hill 9 Merkins, run to bottom
Bottom of hill 8 Merkins, runt to top
Top of hill 7 Merkins, run to bottom
Bottom of hill 6 Merkins, runt to top
Top of hill 5 Merkins, run to bottom
Bottom of hill 4 Merkins, runt to top
Top of hill 3 Merkins, run to bottom
Bottom of hill 2 Merkins, runt to top
Top of hill 1 Merkins, run to bottom

Circle up for Mary.

Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs

COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)

BOM
“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”

Stephen Mansfield, “Mansfield’s Book of Manly Men”

As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs. Physical fitness is important, but character, virtue, integrity and leadership are paramount. Our world is starving for men with these characteristics. Men of honor who live beyond themselves. Men who are life-givers, not life-takers.

I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact. Both take effort and focus. Both take intentionality, consistency and daily commitment. Both are met with resistance from the status quo and my own passivity. Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the journey.

Each morning in the gloom we have an opportunity to experience these AND be these things for the men on our left and right. Iron sharpen iron. This is what it means to wear the “F3”.