Proton – Page 34 – F3 Knoxville

The Bomb Shelter Run (C.S.A.U.P. Event)

March 1, 2018 Moses

THE SCENE: Low Mid 60’s with some light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Drifter Q:

start things off with the Disclaimer (He is NOT a professional, refers everyone to take notice of how he is dressed; clearly NOT a professional…1 PAX member commented that Drifter must have had a Blink182 concert to attend after the event…

SSH (IC) x10 slow / x10 fast
Boxer Jacks (IC) x10 slow / x10 fast
Mosey to Grinder:
Lunge forward then backwards
Inchworm Merkins w/hand release
Quad Stretch
Cherry Picker Stretch (fists on ground, walk legs out to the side and back in)
Merkin Ring of Fire, but as a Wave!
Mtn Climbers (IC) 10x slow / 10x fast

THA-THANG:
1st leg was approximately 3.2 miles of running until arriving to the Beatdown:

Mayberry Q:

21 Jump Street:

21 Pull-ups (side of the Alcoa bridge)
21 Burpees (middle of bridge)
21 handstand push-ups (far side of bridge)
Run back to start and drop 1 rep. (15 min time limit)

2nd leg was approximately 3.2 miles until arriving to the Beatdown:

Snorkel Q:

Split up into 2 groups and then partner up. Near side of Bicentennial Park bridge do:

10 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
8 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
6 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
4 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
2 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back

Far side of Bicentennial Park Bridge Partner 1 Wall Sits until Partner 2 completes 15 side to side Merkins.
Partner 2 then monster tire walks to replace Partner 1; Partner 1 bear crawls to area to complete side to side Merkins.

3rd leg….who cares how long, we were too far away to quit and had to get back to the car somehow…(another 3… something miles…felt like 10; here we go!).

Waxjob Q:

Split into 3 groups. 1st man plank, 2nd man bear crawl ahead and plank, 3rd slalom bear crawl to front. Remaining PAX continue to slalom bear crawl to the front until team reaches 50 yard line.
Reverse the process, planking person is now facing the sideline while the PAX in motion jump over the planking PAX.
Mosey to jungle gym:
15x Partner reverse-merkins/OHP on monkey bars
15x Squirkins
10x Over/Unders
15x Leg Throwdowns

4th and final leg was very short, no lies, really short…more like a mosey.

Cap’n Crunch Q:

Starting with 1 exercise, adding another exercise until all 5 exercises are completed in succession. then work back down until only the last exercise is left. 20 seconds per exercise:

Burpees (20 sec)
Burpees (20 sec) Dry Docks (20 sec)
Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec)
Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec)
Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec) High Knees (20 sec)
High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec) Burpees (20 sec)
High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec)
High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec)
High Knees (20 sec) Diamond Merkins (20 sec)
High Knees (20 sec)

MARY:
No PAX were interested in any ladies, specifically Mary by the end of this event!

COUNT-OFF & NAME-O-RAMA
38 PAX!!

CIRCLE OF TRUST/BOM:

BOM – CSAUP – Bomb Shelter Run (Cap’n Crunch)

I ask not for a lighter burden, but for broader shoulders.

I ask not for an easier path, but for stronger feet.

I ask not for weaker enemies, but for a stronger self.

Jewish Proverb

Congratulations brothers, you did it. You embraced the challenge and are victorious. Take and let it sink in…you’ve earned.

I’d like to share something I’ve been thinking about for a while now. F3 has been a life-changing experience for me. Every morning I leave a workout I truly leave better than when I arrived. Lately I’ve been thinking about why that is the case. Here are my observations.

I believe there are two simple truths that we have lost as men:

The opposite of manhood isn’t womanhood, it’s boyhood
Manhood isn’t a destination or a journey, it’s a mindset

When we lose the distinction between boyhood and manhood our worlds begin to spin off kilter. We become self-focused, self-protective, self-indulgent and self-reliant. In other words, it becomes all about us. As we reject passivity and accept responsibility for our lives we grow as men in all areas: physically, mentally, relationally and spiritually. We begin to be others-focused, self-sacrificing and interdependent. We begin acting like men.

In this world, three things serve as resistance to our growth as men:

Comfort
Convenience
Certainty

Overcoming these boils down to our mindset. We have to daily set aside a boyhood-mindset and embrace a manhood-mindset. We combat comfort with challenge, we set aside convenience for consistency and we abandon certainty and embrace camaraderie. I see it as two contrasting mindsets:

A Boyhood-mindset seeks…	A Manhood-mindset seeks…
Comfort	Challenge
Convenience	Consistency
Certainty	Camaraderie

Every time we gather, the COP becomes our arena to consistently embrace challenge in the company of like-minded men.

But it’s not enough for us to do this physically. We MUST carry this mindset to all areas of our lives, especially our relationships with our loved ones and with God. Never stop striving for more brothers. Keep embracing new challenges and keep any eye on the six so you can help the man who has stumbled. Together we will make a difference!

Wet N Wild

February 22, 2018 Neutron

THE SCENE: Wet and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Side Straddle Hops X 20
• Cherry Pickers X 10 (IC) 4 CT
• Mountain Climbers x 20 (4 CT) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO
• Mosey around to Pond Parking Lot

THA-THANG:

Pond Parking Lot:

4 rounds of 4 exercises at 4 stations

• 10 Burpees – OYO
• 15 Star-jacks – OYO
• 20 Merkins – OYO
• 25 Squats – OYO

Mosey to the sunken ship.

Sunken Ship

• 10 Box jumps and 15 American Hammers
• Repeat for 5 rounds
• Mosey to the hill in back

MARY:

Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT

CIRCLE OF TRUST/BOM:
Being consistent with the small things in life will eventually add up to something great.

Listening in the Rain

February 14, 2018 Umbro

THE SCENE: 50 degrees and raining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Cherry Pickers IC x 10

Tempo Squats IC x 10

25% Jog across the parking lot, 50% Jog, high knees, butt kickers, 75% Jog

THA-THANG:

Circuit Workout on the Grinder inspired by a workout Frenchie Q’d a couple months back.

Total of 4 stations (one at each of the corners) and then 5 Burpees at the top of Little Baby Hill:

Station 1: Superman Swims, 4 ct. American Hammers
Station 2: Merkins, Dry Docks
Station 3: Iron Mikes, Squat Jumps
Station 4: Box Cutters, 4 ct. Flutter Kicks

Pick a Battle Buddy and disburse evenly to the four stations. Pick whichever one of the exercises you feel like doing at each station (most people just alternated between the 2 exercises each round). Start with 20 reps of the chosen exercise at each station and complete the circuit. Next round decrease to 18 reps, 16 reps, 14 reps, etc.

When finished at Station 3, Bear Crawl to Station 4 (I forgot to Bear Crawl on the very first round even after making “fancy” signs but thankfully Proton was there to gently remind me). After Station 4, run up Little Baby Hill and do 5 Burpees at the top. Mosey back down to Station 1. Rinse and repeat the circuit until time.

MARY:

Hello Dolly IC x 20

30 seconds AMRAP LBC’s to finish

COUNT-OFF & NAME-O-RAMA

24 strong on a rainy morning – no FNG’s today

CIRCLE OF TRUST/BOM:

We can be good at talking with God, but how much are we listening? My prayer life has grown tremendously in the course of the past year, but I do a really poor job of allowing God to respond. I pray and then rush on to the next activity in the day. Sometimes those are really good activities like reading Scripture or reading a devotional, but without taking a pause and listening for God’s response, I’m not allowing room for Him to do His work in me.

I-Beam shared this piece of his devotional with me a couple weeks back, and it really resonated with me:

“Suppose I go to the doctor and say, ‘Doctor, I have a lot of problems: I twisted my knee….my eyes itch…my finger is swollen…I have a backache….’ Then, having gotten through my list of complaints, I look at my watch and say, ‘Goodness me, time is getting on. I must be off.’ The doctor might want to say, ‘Hang on a second, do you not want to hear what I have to say?’

If we only speak to God and never take time to listen, we make the same mistake. We do all the talking, and we don’t actually listen to Him. But our relationship with God is meant to be a two-way conversation.

ANNOUNCEMENTS:

The fine people at Abridged Beer Company have agreed to host a 2nd F “Fellowship” on February 15th at 6:30pm. $2 for every beverage will be donated by Abridged to our selected charity. This month…Operation Enduring Warrior. Come out, have some fellowship, and do good! See you all there!!

Thirsty for Sling Shot!

February 13, 2018 Woodshack

THE SCENE: 40 +/- Damp +/- but ALL good!
F3 WELCOME & DISCLAIMER

As Willy Wonka said, “SO MUCH TIME, SO LITTLE TO DO! Strike that, reverse it!” Lets get going….

WARM-O-RAMA:
Disclaimer while jog across parking lot x2, High Knee skips x2 across PL, Karoake x2 across PL
THA-THANG: SLING SHOT to Mt. SUKMOORE

Partner up and grab 2 CMU
P1 take off running or walking briskly with 2 CMU
P2 does 20 merkins and 20 squats, when finished, P2 sprints to catch up with P1
P2 takes over CMU and begins to run while P1 does the same merkins and squats
This repeats until we get to Mt. SUKMOORE

LT. Bernie at Mt Suckmoore

Every pax carries their own CMU up Sukmoore Bernie style.
Every 4th step, do 4 squats
At the top of Sukmoore, do 5 cmu presses
back to the bottom and then back up again doing 4 steps and 3 squats and 10 CMU presses at the top, you get it….4 steps Bernie style with 2 squats, 15 CMU presses, back down then up Bernie style 4 steps , one squat, then 20 CMU overhead presses
back to bottom. We are always moving forward in life but sometimes life has set backs…..based on that, we Bernie back up the hill 4 steps, 2 steps down, 4 steps up, 2 steps down, ALL backwards/Bernie style to the top of Sukmoore
At the top, do 25 cmu presses
At that time, we SLING SHOT BACK to the AO
Total distance about 2 miles +/-

MARY:
no time but we worked in a little bit of mary during the thang…
COUNT-OFF & NAME-O-RAMA
12 Pax Strong!
CIRCLE OF TRUST/BOM:
What did the most interesting man in the world say in the Dos Seque commercials??

STAY THIRSTY MY FRIEND! Stay thirsty for getting better, stay thirsty in your faith, stay thirsty in your positivity, just stay thirsty for LIFE!

Aye!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s Raining HIMs!!!!

February 10, 2018 Zygote

THE SCENE: 40 degrees with a chance of rain

F3 WELCOME & DISCLAIMER

Phiffer and Zygote got 15 HIMs ready to tackle the day!

WARM-O-RAMA:
Side Straddle Hops x 25 IC

THA-THANG:

11’s at the stage ( Derkins & Rows )

8 to 1’s in the 11th Street Garage

Catalina Wine Mixers
WW2 Sit-ups
Sumo Squats
Flutter Kicks

Abs to finish

COUNT-OFF & NAME-O-RAMA
15 HIMs accounted for at the big ball this morning.
CIRCLE OF TRUST/BOM:
Matthew 6: 1-18
MOLESKIN:
The PAX kicked some serious butt this morning and got better together! Way to go guys!