Proton – Page 35 – F3 Knoxville

The Final Count Down

February 7, 2018 Proton

THE SCENE: Rainy, Rainy, Rainy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop X 30
Imperial Squat Walkers x 20
Little baby arm circles Front x 10 and back x 10
Speed Skaters x 20
10 Hand Release Merkins

THA-THANG:
The Count down – Complete each exercise is succession. When completed do 25 Box jumps or run the hill. PAX choice! Remove the bottom exercise after completing each set. Rinse and repeat

11 Rows
10 Burpees
9 Sun Dial to Big Boy
8 Wide Hand Release merkins
7 Bench Squats
6 Pull-ups
5 Bench Lunges (each leg)
4 mountain Climbers (4 Count)
3 Around the clock merkins (12 total)
2 Squat Jumps
1 Super Burpee

MARY:

Flutter kick (4 Count) x 25
Proton Parkers x 10

CIRCLE OF TRUST/BOM:

God Initiates and so should we to get better physically, spiritually, and relationally.

It has been often said that the chief sin of Man is the sin of passivity. We can be like Adam and standby and allow sin and separation to occur. We busy ourselves with the material world while disengaging relationally or emotionally from what is going on in and around us. We don’t have to be in great shape to show up to F3 and get better. All we have to do is set the alarm, show up, and work hard. Are there places in our lives relationally where we have avoided discussions because they are hard or uncomfortable? We don’t have to have all the right answers we just need to initiate and step in where we know God is calling us. Don’t be silent like Adam. Step up an be the leader that God has called you to be.

MOLESKIN:
Prayers for the students family and friends that lost his life on campus due to alcohol poisoning. Praying that those effected would be impacted in a positive way through the other students seeking to meet them where they are and share the Gospel.

Reverse Rt 66 Challenge

February 5, 2018 Mogul

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

Burpees
Merkins
Star Jacks
Big Boys
Dry Docks
4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA
31 PAX including one FNG: Kyle Baisley email: kyle.baisley@gmail.com
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None

Burpley Mile

February 2, 2018 Woodshack

THE SCENE: 30 and dropping
F3 WELCOME & DISCLAIMER
WARM O RAMA

mosey to the elementary school, 20 squats , 20 merkins and 20 rows. Oh, so nobody brought a team weight, we had a 10 burpee penalty . Mosey in to BMS track
THA-THANG:

Burpley Mile;

Stop every 1/4 lap and do burpees. Starting w 20 all the way down to 1.
Ends up being just over a mile 1.25 +\-
210 burpees total
Between each set of burps, front carry ruck to the next stop.
aftercompletion, we found the COW(150lbs), dead by the track. 8 pax cost shared carrying the COW ALL THE WAY back to the AO . The kicker was that we had to make it back by 6:15. It was a success!!
about 4.5 miles for the total Ruck

COUNT-OFF & NAME-O-RAMA
8 Pax strong!
CIRCLE OF TRUST/BOM:
What is your why? What pushed you through the suck? When things get tough, it’s easy to fall into a dark place but if you can or know your why, stay positive , you can push through anything !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rocks and Running

January 29, 2018 Umbro

THE SCENE: Beautiful 43 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey up little baby hill and circle up in the parking lot at the top.

25 SSH IC
10 Cherry Pickers IC

THA-THANG:

Mosey to the bottom of Everest. 20 Merkins OYO. All out to the top of Everest.

Pair up with a Battle Buddy. One partner runs the loop around the asylum while the other partner does the following with a rock:

20 Curls
20 Squats
20 Flutter Kicks on the 4-count
Repeat until your partner returns and then switch

Lap 1 was way longer than I remembered, so we called an audible. 2nd set – one partner runs down to the stop sign and back, while the other partner does the following with the rock:

20 Should Presses
20 Bent Over Rows
20 BBSU’s

Mosey back to the AO and line up on the baseline. Bear crawl across the parking lot and then lunge back. 2nd set – front crab walk half-way and then jog it out to the other side. Repeat on the way back with backwards crab walk.

MARY:

Woodshack led us in some Iron Cross Flutter Kicks, and Cap’n Crunch cashed it out with some ATM’s.

COUNT-OFF & NAME-O-RAMA

43 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

Be content with the gifts and blessings that God grants you. We all fall into the trap of wanting more…..just a little more money, a little bigger house, a nicer vehicle, just a little more time, a little more grace from our spouses. The bottom line, though, is that no matter how much “more” we have in terms of worldly possessions, it will never provide the fulfillment and joy that we are seeking. No matter how much “better” our circumstances become, we will never be satisfied. We must avoid the temptation to keep wanting more, and instead, be content and thankful for everything that God has already given to us.

ANNOUNCEMENTS:

3rd F event coming up this Sunday (2/4) at the Wesley House. Workout starts at 2 pm and will be a great way to give back to the community.

going to see the General

January 13, 2018 Abort

THE SCENE: 25* and slightly windy, luckily the AO was clear of ice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo squats x10 IC
SSH x20 IC
Tempo merkins x25 IC

THA-THANG:

Four cones are set up at each corner of the sidewalk that runs around the perimeter of the grass lawn at world’s fair park. Each cone represents a stop point along the way for an exercise. Move on to the next making your way back to the beginning. Exercises are merkins, jump squats, WWII sit ups, Carolina dry docks. PAX start at 10 reps of each exercise, decreasing to 9 reps on the second, lap, 8 reps on the third lap, etc. PAX halt after completing lap with 6 reps of each exercise.

Mosey up and across pedestrian bridge beside 11th St parking garage, up and around the hill and down beside the Alumni Memorial Building to the amphitheater. Going up amphitheater steps, PAX must bunny hop on flat areas and box jump up to the next level. Once reaching the top, perform 5 squats. Turn around, and bear crawl down the steps, once reaching the bottom perform 5 derkins. Repeat this routine for 3 rounds. Once all PAX complete, take a 5 count break and line up at the base again. In the style of Growruck 05, PAX perform the same routine, only this time we make all movements together as a team going up and back down. We did this as a physical representation of “no man left behind”.

Mosey up the hill beside Neyland Stadium to see the General. PAX pair up, one partner jumping rope with the general while the other sprints up the Vol walk to the power T and performs 25 incline merkins. Sprint back down to your partner and flapjack. Second round repeat the same, only perform 25 decline merkins. At this point Detention looked like he was shot out of a cannon as he was running faster going uphill than me sprinting downhill.

No real recovery after this routine, PAX had to head back to SP. Taking same route back, jackrabbits stopped for rounds of squats and SSHs while waiting on the 6 to catch up. Continue mosey back to the SP, jailbreak on the last straight of the worlds fair lawn to empty the tanks.

MARY:
Pickle pounders and boat/canoes
COUNT-OFF & NAME-O-RAMA
10 PAX strong on a cold, windy morning including one FNG. Quarantine, Rousey (FNG), Detention, Proton, Rusty, Amazon, Operation, Swanson, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Pfeiffer spoke of trying to be positive and always finding the great things in the people around us. Proverbs 11:27 – “Anyone can find the dirt in someone. Be the one that finds the gold.”
ANNOUNCEMENTS:

Coffeeteeria at Pete’s right after