Proton – Page 30 – F3 Knoxville

A Little Variety

April 18, 2018 Umbro

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

Kraken Burpees
Sweat Angels
Around-the-clock Merkins
Box Cutters holding rock in the air
Bobby Hurleys
Punch-up Merkins
Iron Mikes
Flutter Kicks holding rock in the air
Diamond Merkins
Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

When I am focused on my own individual circumstances, I lose the ability to serve others.
I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.

Mountain Man Memorial March

April 16, 2018 Abort

THE SCENE: 75-80* nice and warm, clear for the most of the day, cloudy (thankfully toward the end of the day)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None.
THA-THANG:
Insert 35 pounds in ruck (not including water), mosey for about 26.5 miles.

COUNT-OFF & NAME-O-RAMA
11 brave souls
CIRCLE OF TRUST/BOM:
Got a good 8 hours of remembering why we were there. Marched to honor all of the men and women who have fallen for their country, and specifically for 2nd Lt. Justin Sisson and his family.

Aye!!

Sprints Anyone?

April 11, 2018 Capn Crunch

THE SCENE
40 and Clear

Welcome and Disclaimer

WARM UP
COP

SSH x30 IC
4ct Tempo Squats x12 IC
4ct Windmills x12 IC
Burpees x5 OYO
4ct Dive Bombers x10 IC
4ct Mountain Climbers x15 IC
Little Arm Circles x12 each Forward and Back IC
Run a lap around the parking lot.

Line up on the side of the parking lot.

THA THANG
Ascent
Each person will complete the following three exercises for the prescribed about of time per round with 20 second break between rounds. Each person chooses which cone they will sprint to: Yellow = normal, Orange = advance.

Exercises (FORM MATTERS!):

Dry Docks
BBS
Jump Squats

Rounds:

Rd 1: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.
Rd 2: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
Rd 3: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
Rd 4: Complete each exercise for 40 seconds then sprint to the cone, 2 burpees and back.
Rd 5: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
Rd 6: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
Rd 7: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.

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

Endurance Sprinter
Men will run the following 5 rounds doing the exercises listed…

Rounds:

Rd 1: Perform exercise 1, sprint to the first cone then sprint back.
Rd 2: Perform exercise 2, sprint to the first cone and back, second cone and back.
Rd 3: Perform exercise 1, sprint to the first cone and back, second cone and back,
third cone and back.
Rd 4: Perform exercise 2, sprint to the first cone and back, second cone and back,
third cone and back, fourth cone and back.

When you finish your round, hold plank positions and do shoulder taps until six arrives.

Exercises (Reps = x10, x15 or x20):

Rd 1: Wide Merkins
Rd 2: Narrow Squats
Rd 3: Wide Merkins
Rd 4: Narrow Squats

Rinse and repeat with the following exercises (Reps = x15)

Rd 1: BBS
Rd 2: Squat Jumps
Rd 3: BBS
Rd 4: Squat Jumps

Mosey to SP

MARY

4ct Flutter Kicks x30 IC
Side Crunches Rt x25 IC
Sdie Crunches Lf x25 IC
4ct Hello Dolly x20 IC

Cash Out: ATMs

COT
26 PAX including 1 FNG – Knee High

BOM
A good name is more desirable than great riches; to be esteemed is better than silver or gold.
Proverbs 22:1

Over the last two and half years we have seen literally hundreds of men come through F3 Knoxville. No matter whether they’ve stayed or moved on, they have contributed to what it means to be a part of F3, what it means to be a HIM. When we wear the “F3” it means something. It symbolizes a pursuit to reject passivity, accept responsibility, lead courageously and expect a greater reward. It is worn by everyday men who are seeking to live extra-ordinary lives as men of impact. Every day we have an opportunity to grow and help others grow as well. This is both a gift and a stewardship. My prayer is that as each of us leave there this morning, we will choose to be men of integrity, courage, humility and love. That we will not only live up to, but contribute to the reputation this PAX has built over the last two years.

Now let’s get after it!

Submitted by Cap’n Crunch

Amen Corner

April 10, 2018 Detention

THE SCENE: 40 degrees, cool and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC and
THA-THANG:
The Patrons aka PAX ran a simulated Amen Corner course from the Augusta National Golf Club and completed the following:

Patrick Reeds (BBSU). 40-30-20-10
Golden Bears (Plank Jacks). 40-30-20-10
Mickelsons (Squat Jumps). 40-30-20-10

Patrons covered between 3-4 miles this morning.

MARY:
Pfeiffer led the Patrons in some ANGC boat/canoes b/c he is a badass.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lead or Leave. It’s pretty simple. Choose leadership. Be humble, be confident, don’t be afraid. Don’t checkout emotionally or physically.

MOLESKIN:
This was an impressive group of Patrons. Guys got after it. Natural pairings formed. Me and BlueBird kicked it in the last group. It was a beautiful morning.

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

Tabata Together

April 7, 2018 Raincheck

THE SCENE: Low 40s, drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
10 reps each exercise, cadence count

- Horizontal Gators
- 4 Corners jump around CMU
- Hip Hop shoulders
- Squat Jacks

THA-THANG:

Tabata (20 seconds on, 10 sec rest, repeat) 2 minute duration for each exercise

Toe taps on CMU
Plank Hand Walk over CMU
Jump Squat High Knees
Crab Hip Thrusts
Lizard Hops
Plank walk feet over CMU
Mosey (jog quarter mile)
Crab Kicks
Inch worm
Plank, elbow to hands
Down Dog, alternating hand to foot
Sit, shoulder press CMU
Mosey (jog quarter mile)
Frog Burpees
Plank Jacks
Supermans
V-sits left, middle, right, knee to chest
Run in Place, alternating hands to knees and toes
CMU Clean & Jerk
Could have done 2 to 3 more exercises

MARY:

- Face down, extend legs and arms hold core off ground
- Supermans
- Crab Hip Thrusts
- Side plank Hip Thrusts
- On back, ball up to extension
- Hollow Rocks
- Hello Dollys
COUNT-OFF & NAME-O-RAMA: 12 PAX and Laettner, Doug Carswell, forgive me for not starting off correctly. Dont hold it against me and good to meet you.
CIRCLE OF TRUST/BOM:

The Falling Man, Esquire article:
https://www.esquire.com/news-politics/a48031/the-falling-man-tom-junod/
The Falling Man, Documentary: http://www.imdb.com/title/tt0810746/

The Falling Man is one of the several people who purposefully jumped from the WTC towers on 9/11.

The story of the jumpers vanished from the 9/11 coverage and narrative. There was an aggressive resistance to acknowledging people jumped. When a family was approached about identifying the falling man, a family member’s response was “That piece of shit is not my father.”

The thought that a person was in such despair, suffering, beyond hope that he would, in a sense, give up was buried, dismissed, and denied. Instead the 9/11 coverage and narrative focused on bravery, courage, generosity and bringing enemies to justice.

Understandably, the preferred flavors of Christianity tend to be that of courage, hope, bravery and will power. We gravitate to these flavors so much that we deny, bury, dismiss the reality of despair and hopelessness. When we do this, we unintentionally alienate those who are deeply hurting.

When Jesus was on the cross, he didn’t hear “the Lord has a plan for you” or “this is God’s will.” As a matter of fact, he cried, “My God, my God why have you forsaken me?” Ultimate despair, alienation, hopelessness, just like The Falling Man and all the others who jumped from the towers. Jesus didn’t bury or deny despair, he endured it.

During our times of real despair, hopelessness and alienation, the cross is God crying “I know how bad it hurts and you are not alone, together we will endure this, I AM with you.” We too are the falling man and at the same time living reminders to each other “you are never alone. We will endure the suffering together. I am here with you.”

MOLESKIN:

The cross is the place where we find the freedom to accept ourselves without being proud and challenge ourselves without being crushed. Tim Keller

ANNOUNCEMENTS: