Proton – Page 33 – F3 Knoxville

Getting “Thrashed”

March 12, 2018 Compost

THE SCENE: Cold, wet, and miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Conducted the MARSOC Short Card. The HIMs got a chance to play with Little Boy and Big Boy

30 Push-ups
30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
THA-THANG:
Mosey to the bottom of the hill
10 Fireman Squats
Fireman carry up to the top of the hill
10 Marine merkins and mosey back down
10 Fireman Squats
Buddy Fireman carries you up the hill
10 Marine merkins and mosey back down
10 Fireman Squats
Buddy drag up the hill
10 Marine merkins and mosey back down
10 Fireman Squats
Your Buddy drags you up the hill
10 merkins and mosey to AO

MARY:
Mary was not applicable because all PAX were officially “Thrashed”
COUNT-OFF & NAME-O-RAMA
18 PAX. Slicnut, Umbro, Charmin, Cheatsheet, Rainbow, Petey, Coolio, Frenchie, Fabio, Bunny, Code Brown, Proton, Flanders, Wallball, Fins, Doubtfire, Pluto, Compost
CIRCLE OF TRUST/BOM:
We need each other. Don’t let yourself be isolated by the Enemy. One of the ways the Enemy tries to destroy you is by putting bitterness in your heart towards another Brother or HIM. We have to fight that as men by pressing into the pain of a difficult conversation to reconcile, or by rubbing shoulders with other HIMs when we feel like being a Lone Ranger.
MOLESKIN:
The BOM was taken largely from Wild At Heart by John Eldridge.
ANNOUNCEMENTS:
NA

Quarter pounder with cheese please

March 10, 2018 Woodshack

THE SCENE: 45 and possible chance of rain, 30% it won’t
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burp

SSH X20 ic

smurf jacks z10 ic

plank jacks x10 ic

merkins x10 ic

Surfees x 5-6

squats x20 ic

imperial sq walkers x10 ic

oh, we threw in some burpees too
THA-THANG:

Rt 66 to the football field w merkins , big boys, and squats along the way
Quarter pounder on the football field
Sprint to 25 Yard line 25 merkins , rum backwards back to goal line
Add cheese, 10 burpees
Sprint to 50 yd line. 50 squats , run backwards to goal line
add cheese, 10 burps
sprint 75 Yard’s , do 75 mtn climbers
run backwards back to goal line
add cheese, 10 burps
sprint 100 yds, 100 SSH IC , run backwards to goal line
add cheese, 10 burps
we mixed in some abs too
Indian run back towards AO
rt 66 again w froggie hops and air presses

MARY:
Flutter kicks 20 ic

slutter kicks x10 ic

box cutters x10 ic

SURFEES! Superman swim until the big wave came . Slugger was waiting for the big one!

cash out w ATMs
COUNT-OFF & NAME-O-RAMA
13 incl 1 FNG, welcome singlewide and guest from Memphis SLIK NUT!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big things will take care of it’s self

Mole skin:

put the lid up when you piss!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

TCOB

March 7, 2018 Snorkel

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hillbillies x 15 IC
Tempo Diamond Merks x 10
Cherry Pickers x 8
Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

Merkins
Thruster Merks
Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

Peter Parkers x 12 IC
ABCs on Q
Captain Thor 6:24 IC
Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS:

Boom!

March 4, 2018 Capn Crunch

THE SCENE:
54 and slight drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC

Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.

THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1. All other groups do the exercise at the cones, alternating between the exercises. When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat. All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.

Station 1 (at new retaining wall on the trail)
- Box Jumps & Dips
Station 2 (front parking lot)
- Dry Docks &
Station 3 (side parking lot)
- Wide Merkins &
Station 4 (Top parking lot)

MARY

COUNT-OFF & NAME-O-RAMA
38 PAX

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!

A rainy Monday can’t get you down!

March 1, 2018 Proton

THE SCENE: 9 PAX pushed hard to get better on a Rainy Monday. Rainy days and Monday’s can g keep us down

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 x Side Straddle Hop
25 x Imperial Squat Walkers
15 x Baby Arm cirles each way
25 x Squats
Mosey to the first overhang

THA-THANG: Partner up and mosey to the first covered area with picnic tables

20 Dips partner 1, 20 steps ups partners 2. X 3
War – Split up into two teams and play the card game war. Each team pics a card and the loser has to do the highest card show in Burpees. Other team does step ups. 6 Rounds

Mosey to the next dry spot

QuarterPounder
- 10 yards and back x 10 Burpees
- 20 yards and back x 25 merkins
- 50 yards and back x 50 Squats
- 75 yards and back x 75 Mtn Climbers
- 100 yards and back x 100 SSH

52 Cards Pick-up

Each PAX picks a card. 2 Rounds of 9.
- Diamnonds = Merins
- Hearts = Dry Docks
- Spades = Burpess
- Clovers = Star Jacks

Race to the next dry spot close to the AO

MARY:
25 Flutter Kick

25 Peter Parker