F3 Knoxville

Tag: Proton

New Year, New Opportunities

THE SCENE: 33 and snowing…it was awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Forward, then Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the covered area by the Library

THA-THANG:

Modified Seabiscuit

  • 20 Merkins, 30 squats, 40 FlutterKicks (Dollies) then run 1 lap around the courtyard
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 4 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 1 lap

MARY:

Part of Q; AMRAP of Toe Merkins (Calf Raises)

COUNT-OFF & NAME-O-RAMA

12 Men started the new year right

CIRCLE OF TRUST/BOM:

John Gordon is an author and speaker on the topics of leadership, culture, sales, and teamwork.  He has great books and provides wonderful, positive quotes and commentary in this negative world we live.

21 Tips for a Positive New Year

Updated for 2022

  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,” and neither should you!
  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.
  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 2021.

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

  1. 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.
  2. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
  3. Smile and laugh more. They are natural anti-depressants.
  4. Boost your immune system and health. Eat wild salmon, turmeric, blueberries. Take vitamin C, D and zinc.
  5. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

Sign up to Q/VQANNOUNCEMENTS:

Friday 10/8/21 @ The Equalizer

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns; Rockettes; Tempo Squats; Little Baby Arm Circles; 15 Merkins; Mosey to Rock Pile – the long way

THA-THANG:
1 – At Rock Pile (sets of 20 > 15 > 10 > 5)

  • Curl to Overhead Press
  • American Hammer (each rotation counts)
  • Squat Thruster

2 – Bear Crawl uphill to the tree line past the Bath House, then job to the half-moon sidewalk

  • 10 reverse crunches
  • 10 Iron Mike (5/5)

3 – Jog to Bath House

  • 5 pullups
  • 5 burpees

4 – Jog around Bermuda Triangle and back to Rock Pile

  • 1 Body Builder
  • Pick up rock and start again from the top with the next descending rep count

* repeat 1 through 4 until the round beginning with 5 reps at Rock Pile is complete, then finish with the Six and mosey to the Splash Pad

5 – 8 Minute Abs

6 – 20 slow Merkins

7 – Mosey to the track and jog 1.5 laps, finishing at the AO

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 – School Zone, Aladdin, Snitch, Choir Boy, Proton, Stripped, Trunk
CIRCLE OF TRUST/BOM:
Psalm 143:8 – Let the morning bring me word of your unfailing love, for I have put my trust in you.  Show me that way I should go, for to you I lift up my soul.
MOLESKIN:
I failed to mention this while catching my breath and delivering the BOM, but I came across this verse while reading a devotional called Swing Thoughts which applies golf lingo to Christian life.  The book was talking about the benefit of warming up with a bucket of balls, and equated a routine of closeness with the Lord with  a warm up for whatever life might throw at you.  We do that at F3.  By the time most of the city wakes up we’ve already risen, grinded, laughed, joked, shared, and prayed.  We’ve hit our bucket of balls and are more ready for the “round” than we would have been otherwise.  Never skip warm up.
ANNOUNCEMENTS:
Coffee-teria all week next week.  Be there.

El Kraken tiene diez tentáculos

THE SCENE: 55 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and other stuff
THA-THANG:

grab a CMU and mosey to the Thunderdome
1) overhead press x20
2) tris x15
3) clean and press x10
4) curls x20
5) am swings x15
6) bear crawl to center
7) CMU Merkins x20
8) CMU Bench presses x30
9) CMU decline Merkins x15
10) Mary Catherine Gallaghers x10

Take a lap around the rink after each exercise. Once you hit every exercise, repeat but do two laps between exercises.

Leave CMU at wall and mosey to the track and do a lap. Must stop along the lap 10 to do 5 Merkins each stop.

mosey back to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Be the person God meant you to be. People are always watching, make sure you don’t give people the wrong idea of what a Christian should be.
MOLESKIN:
It was great to see some familiar faces out there this morning. Repeat, full tank, proton. I tried a little something different but kind of the same this morning. We had no FNG to introduce and get to know so I asked repeat to give us a little something about himself. Never knew how he got his name.
waxjob shared with us his situation with taking on children have a relative that passed away. Waxjob truly is a HIM in every sense of the word. Junk prayed for him and for Ribbed’s wife as we finished up the work out. We are planning on some meals for Waxjob as they transition to a larger family
ANNOUNCEMENTS:
Non-mentioned, but we have the Hardship Hill next weekend

Friday @ The Equalizer – 9/17/21

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops and light stretching; mosey to Top of The World
THA-THANG:

1 – Complete 2 rounds of each of the following and run between locations (“A” exercises are done at TOTW and “B” exercises are done at Stonehenge) –

  • 1a – Merkins (25)
  • 1b – Single-leg box jump (5/5)
  • 2a – Big Boy Sit Ups (25)
  • 2b – “Toe Dips” – while standing on top of a Stonehenge stone, slowly bend one knee to lower the other foot down as if dipping the toe into the water, then stand up out of it and repeat (5/5)

2 – Mosey to Splash Pad to complete 6 rounds of the following with 30 work / 10 rest / 60 interval

  • “Angry Bears” – from a bear crawl position with knees off the ground, hop to your feet and land in a squat position, then immediately move back into the bear crawl position.  These were referred to as “Dock Hoppers” during the workout, and I’m open to naming / description input from the PAX
  • Iron Mike + Squat Jump
  • Iron Cross Merkin

3 – Mosey to the Bathhouse and find a spot on the pullup bar for double time EMOM pullups

  • 5
  • 4
  • 3
  • 2
  • 1
  • 1
  • 2
  • 3
  • 4
  • 5

4 – Crawl Bear down the hill toward the Rock Pile

  • 20 four count flutter kicks in cadence (while stargazing)

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
11
CIRCLE OF TRUST/BOM:
Philippians 2:3-5 – Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves.  Each of you should look not only to your own interests, but also to the interests of others.  Your attitude should be the same as that of Christ Jesus.

MOLESKIN:
On the way to Q this workout I realized that, although I had thoughtfully planned the exercise, I hadn’t given any thought or attention to the BOM.  I said a quick prayer to ask God for some inspiration to share something that at least one of the guys needed to hear that day, but what he gave me (the verse above) was direct shot at my own heart (and I hope someone else’s too).  The lesson here is that God speaks to us through prayer and through his word, so if you aren’t spending consistent time in the word you’re going to miss out on all that he has for you.
ANNOUNCEMENTS:
Please sign up for Hardship Hill and/or make yourself available to help position the obstacle some time next week.  I’ll put a word out there to coordinate a day that works.

IPC at the Equalizer

THE SCENE:  65 and Cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
everyone warmed up before hand
THA-THANG:
We ran out to the field and did the week 2 Iron Pax Challenge

Round 1: Burpees & Sprinting

Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2: Squrls & Coupon Carries

Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)

*Squrl = Squat while curling coupon up to chest.

Round 3: Overhead Presses & Rifle Carries

Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

Round 4: X-Factors, Bear Crawl & Crawl Bear

Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
mosey back to the AO and Warmed down.

we spent 8 minutes stretching.
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: