Proton – Page 29 – F3 Knoxville

The cure for loneliness, 4/28/2018

April 28, 2018 Code Brown

THE SCENE: Sunny and cool but warming. The dew twinkling on the new green grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50, Tie-Fighters, Some plank streches. Tempo merks…

3 man Dora with CMU 150 curls/rows/press with the other two doing 5 burps at the opposite side of lot.
THA-THANG:

Pulling a log together around the Asylum. Volunteers pull the log, others mosey. Starting an escalator (1; 1&2; 1&2&3 to 5 and then back down. Pull log a little farther each stop.

5 burpees,
10 BBS
Tempo squats
CDD
SSH

During the above we stopped at the foot of Everest and did some bear crawl up with reps of mountain climbers, plank jacks, CCDs, Flutter kicks and the back to the log.

MARY:
Hello dolly’s and captian Thors, ATM’s and stop..
COUNT-OFF & NAME-O-RAMA
21 strong with one FNG, Alex (Retreat)
CIRCLE OF TRUST/BOM:

Talked about how endemic loneliness is in middle aged men and how a group like F3 can be the cure.

Quote from media report on health risk of low social relationships.

An analysis of nearly 150 studies has found that people with strong social relationships had about a 50 percent lower mortality risk than those with weaker ties. Julianne Holt-Lunstad and her co-authors concluded that those with weaker social relationships had a greater risk of death than people who were physically inactive or obese. Let me put that another way. Spending time building and nurturing your friendships might be just as important to your health as eating right and exercising.

I came that they may have life and have it abundantly. – John 10:10

Q101 at JUCO – Mixin’ it up

April 27, 2018 Proton

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down. Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

A – Authenticity – If you can’t do it, then don’t Q it. Period
C – Consistency – Count the same way every time, all the time.
E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

SH 25x (IC)
Wide Merkins x 10 (IC)
Merkin 15x (IC)
Arm Circles Forward 15x (IC)
Arm Circles Backward 15x (IC)
3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

Survival
Push yourself
Encourage

Grinders – 12 min

1^st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch. Each round increase by 2 reps until each man does a total of 14 reps. Three rounds:

Rd 1 = Burpees
Rd 2 = BBS
R~~d 3 = Ranger Merkins (hands at should width, elbows in)~~

Keep the PAX Moving. No down time
Practice explanations the night before and make sure they are easy to explain!
Demonstrate as needed
Structure the workout with all skill levels in mind.
Always start and end on time. Always have a watch or a phone
Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish.

Merkins
Star Jacks
~~Squats~~
Wide Arm Merkins
~~Bobby Hurley~~
~~Burpees~~

MARY:
Dealers Choice

Flutter Kicks x 25(IC)

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:

BOM

BOM

Plan your workout – Actually write it down and get someone who has Q’d before to review it.
Better to have too much than not enough
Have an alternative Plan! for rain, weather size of PAX etc.
Welcome everyone
Use good form
Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

easy to find fault, discontent.
easy to be irritated and impatient.
easy to groan and moan about the difficulties of life
easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen

Burpees, 11s, and round-house kicks in the throat

April 26, 2018 Frenchie

Asylum 4/25
THE SCENE: Finally dried out. 50s. Couldn’t be better.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x 25 IC 4 CT
This and That
2 Burpees OYO
Tempo Squats x 20 IC 4 CT
Michael Phelps
4 Burpees OYO
Merkins x 10 IC 4 CT
1 lap around the parking lot
6 Burpees OYO

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins
Mosey to the open air chapel, plank
Mini Grinder, 4 stations per loop
Chapel: American Hammers 4CT
Cloud: BBS
AO: Burpees
Top of Baby Hill: Merkins
Lap 1: 20 reps/station (then laps of 15, 10, 5)

MARY:
Called it just in time for 1 more thing, the hill
Sprint to the top, 2 burpees OYO, back to the AO

COUNT-OFF & NAME-O-RAMA
25 got better today.

CIRCLE OF TRUST/BOM:
Don’t take your days for granted. If you love your family, if you love your friends, TELL them. Words have power. I love the men of F3, and it’s an honor to lead as we push ourselves to be better in all areas of life.

Credit to Creeper for the title.

100% Dry Beatdown.

April 23, 2018 Steam

THE SCENE: Warm-ish/light rain
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith.

My name is Steam & I’ll be your Q this morning
I am not a professional
You are here on your own volition
Which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so BUT
Push yourself and those around you

WARM-O-RAMA:

Side-Straddle Hop (SSH): 10 x 4 in cadence
Flutter Kick: 10 x 4 in cadence
SSH: 15 x 4 in cadence
Little Baby Crunch: 10 x 4 in cadence
SSH: 20 x 4 in cadence
Merkin: 10 x 4 in cadence

THA-THANG:

Steam & Frank identified the 2 options for PAX

Steam: Cardio intensive workout \\ Frank: Core intensive workout

Steam’s Group

Mosey to Rock Pile @ Asylum Building
- Every stop sign = 10 merkins on your own (1 count)
12s @ Rock Pile
- TOP (Rock Pile) = Rock Chest Presses
- Bottom (Big ol Tree) = Burpees
- 1 Rock Chest Press \\ 11 Burpees
Proton led PAX in squat circle until all recovered
American Indian style mosey back to AO
- Every stop sign = 10 merkins on your own (1 count)
Last .25 mile –> sprint to the AO

Steam’s Group & Frank’s Group Link Back Up @ AO

Frank led core work for all PAX at AO (5 minutes)

COUNT-OFF & NAME-O-RAMA
PAX Count = 31

FNG = 1 —> Dreamer
CIRCLE OF TRUST/BOM:

” I see you” – Jim Branch/God
– I recently had the pleasure of hearing Jim Branch speak and he talked about how God sees us.
– He volunteers as a chaplain for one of the high school football teams in Knoxville and he would see that during practice, one of the seniors who was on the sidelines would call out to the players on the field when they did something good that went un-noticed.
– And he would yell – “I see you – okay, I see you” – letting them know that the efforts they were making were not unseen or un-noticed.
– He went on to talk about his son running track in high school and seeing the other kids run around the track and feeling the excitement for them but when HIS son came around, he saw him from a distance and kinda stood up on his feet because he saw him. He saw his son coming around the track and was filled with so much joy!
– That’s how God sees us. He sees you and is so delighted and overjoyed because you are His son. I love that we have a heavenly father that sees us like that
– This week I want to challenge all of us to see each other. I challenge you to see someone this week. Be that voice of affirmation – “I see you” And also understand how our heavenly father sees us.

ANNOUNCEMENTS:
Hardship Hill is coming up men! Show out to rep F3 Knoxville in F3’s first OCR event in Knox! Here is the link!

https://www.visitknoxville.com/event/hardship-hill-obstacle-course-race/8079/

Sacred Cow visits the burbs

April 20, 2018 Woodshack

THE SCENE: 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Ruck on, 20 merkins 20 squats oyo. Figure 8 mosey to the top of the Y parking lot , 20 and 20 again. Figure 8 through the parking lot back down to AO for last round of 20 and 20 oyo
THA-THANG:
Sacred Cow ruck march

10 pax buddy up
8 pax carrying sandbags
2 pax carrying Sacred cow on his chariot!
The catch? The sacred cow can NEVER EVER touch the ground . She is sacred , of course!
Once burned out from carrying the cow, we switch out the pax to take the cow. We had to work as a team to do this. 2 pax would grab the sides of the chariot to releave the pax carrying for the next 2 to carry.
We rucked to the school and back to an open field
at the field , who ever was not carrying the sacred cow would squat thrust and throw their sandbag forward, also switching out w carrying the cow and not letting the cow touch the ground. We squat thrust threw sandbags for about 100 yards.
Once at the bridge , we went back to Rucking w the sandbags in order to make it back to the AO for some PT sandbag work
once at the AO, 2 pax carry the cow the short loop. Once 2 pax complete the short loop w the cow, 2 more pax take the cow around the short loop. Again, not letting the cow touch the ground
While the cow made it the loops , pax not carrying the cow did said exercises .
Sandbag lunge twists
front loaded ruck big boys
lovers squat ( goblet style squat w sandbag)
sandbag chest press
over shoulder sand bag cleans
you do the same exercise until the cow made a complete loop, then you bump to the next exercise
reps were not counted. You did as many as you could w good form until you got bumped
the cow actually touched the ground 3 times, which meant a penalty
5 Ruck burpees each time the sacred cow touched the ground. We did 15 Ruck burpees

MARY:
Ruck flutters x 20 ic

ruck overhead presses x15 ic

American Ruck hammers x 20 oyo
COUNT-OFF & NAME-O-RAMA
10 pax strong
CIRCLE OF TRUST/BOM:
Nothing inspirational for me to say but we did carry the cow for almost an hour and covered just over 2.5 miles with out it touching the ground This could only be done working as a team and we conquered ! Not a lot of miles, no lung busting runs, not a lot of reps of said exercise , just team work and embracing the suck together !
MOLESKIN

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