Proton – Page 31 – F3 Knoxville

Masters of the Blockee!

April 3, 2018 Woodshack

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

75 blockees, 150 curls, 200 CMU goblet squats
P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pre-ThirdF Fun

March 30, 2018 Proton

THE THANG

SSH 25x (IC)
Side Lunges 10x each leg(IC)
Imperial Squat Walkers 15x (IC)
Arm Circles Forward 15x (IC)
Arm Circles Backward 15x (IC)
10 Burpees OYO

Run up to top of the hill, do 5 burpees and run down. Partner up with Battle Buddy and line up along the curb.

Grinders

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. Rd 1 = Burpees

Bumper Circuit – Second pavilion

1st cone x10 lunges in place
2nd cone x5 burpees
3rd cone x10 squats
4th cone x5 burpees

Mini-Sea Biscuit – 3 Laps

10 Burpees
20 Merkins
30 Squats

Wheel Barrel Merkins – 100 yards switching every 25 yards

21’s – Under pavilion – Modified down to 10 after 5 sets

Box Jumps
Rows

Mary

5 Burpees on OYO

25 Sundials

25 pickle Pounder

25 Proton Parkers

Run up to top of the hill, do 5 burpees and run down.

Let’s Just Get After It!

March 28, 2018 Capn Crunch

THE SCENE
57 and Clear

Welcome and Disclaimer

WARM UP
COP

SSH x30 IC
4ct Mountain Climbers x10 IC
4ct Merkins x10 IC
Imperial Squat Walkers x10 IC
Little Arm Circles x10 each Forward and Back IC
Cherry Pickers x10 IC
5 Burpees

Mosey to side of the parking lot and get a battle buddy.

THA THANG
Partner Burpee Suicides
Both men stand along the curb at the orange cones. Then they perform the following sequence:

Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 7 minutes.

Mosey to new parking lot.

Triple Man Sprints
2 men at Cone 1 (near side orange cone) and 1 man at Cone 2 (far side orange cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone (x10 or x15 reps), stopping in the middle at the yellow cone to do 2 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises (either x10 or x15 reps). First man now runs to Cone 2. Rinse and repeat for 7 minutes, 3 rounds.

Rd 1: Upper Body
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Rd 2: Abs
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Rd 3: Lower Body
Cone 1 = Prison Squats / Skaters
Cone 2 = Lunges / Side Lunges

Mosey back to SP.

MARY

4ct LBCs x20 IC
Side Crunches Rt x20 IC
Sdie Crunches Lf x20 IC

COT
37 PAX including 3 FNGs – 8 Track, AAA and Downhill

BOM
“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Kings Solomon, Ecclesiastes 4:9-12

The sequoia redwood trees located in California, are some of the biggest trees in the world. The General Sherman is, in fact, noted as THE largest known living single stem tree on Earth! It is 275 ft tall, 25 feet in diameter, and is approximately 2,500 years old.

Something that huge must have an incredible root system that goes down deep in order to stand that tall. Not the case at all. The sequoia redwood trees have a unique root system that is a marvel, compared to their mammoth size.

Their roots are relatively shallow. There is no tap root to anchor them deep into the earth. The roots actually only go down 6-12 feet, and yet, these trees rarely fall over. They withstand strong winds, earthquakes, fires, storms, and prolonged flooding. How can something up to 500 tons, reaching over 350 feet in height, and live for many centuries remain standing with roots only going down about 10 feet?

The interesting thing about the redwood tree is that their root system is intertwined with the other redwood trees, literally holding each other up. The trees grow very close together and are dependent on each other for nutrients, as well. Only redwoods have the strength and ability to support other redwoods.

So, beneath the surface of these humongous, tall, statuesque trees are roots like a army of men who have their arms interlocked, standing and supporting each other. They are preventing the adversaries of life from knocking each other down. They are also making sure there is plenty of nutrients for growth to continue.

To me, the PAX is like a forest of redwoods. We are stronger TOGETHER. We grow, challenge and support each other as we each strive to reach our potential physically, mentally, relationally and spiritually.

Circuits of Courage

March 26, 2018 Umbro

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25
Cherry Pickers IC x 10
Tempo Squats IC x 12
Merkins IC (4 ct) x 15
2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

Station 1: Mountain Climbers (4 ct.) and Squat Jumps
Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
Station 3 (pavalon): Bench Rows and Derkins
Station 4: Supermans and Hello Dollies (4 ct.)
Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

Mid-week Split – Do the next right thing

March 23, 2018 Proton

26 HIMS split up to Kick hump day in the teeth!

F3 – March 20^th, 2018

5:30 COP

Side Straddle Hop x 20
Baby Arm Circles x 15
Imperial Squat Walkers x 15
Michael Phelps x 15
Cherry Pickers x15

Core Group

4 Corners Escalator –10 burpees, 20 Squat Jumps, 30 merkins, 40 squats

RUN UP THE HILL! Bear crawl between corners. Work your way back down.

Aiken Legs – Play Ground

Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Dora 1,2,3 on any hill close by.

100 Merkins
200 Squats
300 Flutter Kicks

Run Group

Escalator to big lot

10 Burpees
20 Squat Jumps
30 Merkins
40 Squats

Grinders – Groups of 3 Burpees, Big Boys

Doracides

150 Merkins
200 Squats
300 Flutter Kicks

Mosey back on trial Route 66 style.

Squat Jumps

Cash Out Together

We reap what we sow, but not in the same season.

Keep your eyes fixed ahead and do simply do the next right thing. The fruit will come, in it’s due season.

– The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul.
– It is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things.
– This is why long term goals couple with short term grit is critical for growth.
– Keep your eyes fixed ahead and do simply do the next right thing. The fruit will come, in it’s due season.