Proton – Page 36 – F3 Knoxville

Track Work

January 13, 2018 Capn Crunch

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles). Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

15 Overhead Ruck Presses
20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side. Do 1 merkin pull ruck to under body to left side).
20 Squats
1 Lap around the track

4 Rounds:

15 Ruck Curls
15 Ruck Swings
10 Lunges each leg
1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles). Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane. Bear crawl half-way up Lover’s Lane, Bernie the rest. Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles

THE SCENE: 40ish… and moist. Felt like 60 after the last couple of weeks!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
FSH x20 IC
SSH x20 IC
TN Rocking Chair x15 IC
AGTJ x10 IC (gettin’ easier!)
Crabwalk Toe Touches x15 IC
Hindurkins x15 IC
Tempo Cossack Squat x20 IC

Line up on the curb link arms, 10x 4ct calf raise IC
25% across the parking lot
20x single count calf raise OYO (too hard maintaining balance)
50% across the lot
20x calf raise
75% across the lot
20x calf raise
AYG across the lot

THA-THANG:
Mosey up to the rock pile by the Asylum building, one stop along the way for some Al Gore and 20x BBS

Line up in the grass about 50yd from the rocks and pair up.
One man does exercise (Merkins|Curls|Rows) AMRAP while waiting
Other runs to pile, gets a rock, 10x squat-OHP and returns with rock. Switch up.
3 trips each. Should finish with a 6-pack per team.

Regroup at the pile, leaving 6-packs at the grass

Merge into 4-man teams

2 men run to grass, 20 leg-pushdowns, and return with one rock each.
Meanwhile, other 2 men are doing kegstand squats
Switch up, R&R until all rocks are returned to the pile.

Time’s running out! Bear crawl down Everest halfway or so, then mosey back to the AO, one stop for Tempo Squats with Crawdad.

MARY:
Q did a bad job of time management today… Crawdad led the cheetahs in some Hello Dolly.
COUNT-OFF & NAME-O-RAMA
30 strong today, including one FNG: Welcome Beans! (Clay Daniel)
CIRCLE OF TRUST/BOM:
Will you “Go out” without knowing?
“He (Abraham) went out, not knowing where he was going” (Hebrews 11:8)
See My Utmost for His Highest, Jan. 2
When God tells you to go, he usually doesn’t tell you His end game. Have faith that He knows what He’s doing and obey!
MOLESKIN:
Thanks, Crawdad for taking care of all the cheetahs in the group and making sure they didn’t get bored waiting for the rest of us… My apologies on running over. I really need to get over there sometime during the day to get a good mental map of the place. Doesn’t help planning that the satellite images are all outdated!
ANNOUNCEMENTS:
Alcoa CSAUP coming up 2/24… Be on the lookout for shirts on Mudgear

pushing the cold out

January 9, 2018 Woodshack

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

Mosey to the dragins tail for 11’s. Burpees and Big boys
Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
Bench pull ups to Sally at the PAVALON
Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warmin’ up in here!

January 8, 2018 Proton

Warmorama

Side Straddle Hop X 25
Ty Fighters X 20
Imperial Squat Walkers x 15
Bobby Hurley x 20

Mosey to Lower Lot – 4 stations

20 Squats, 20 Mercan
- Run a lap pass to next stop
20 Mary Catherine Lunges (10 each leg), Close Mercan
- Run a lap pass to next stop
20 Bobby Hurley, 20 wide Mercan
- Run a lap pass to next stop
20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

Increasing dercans at every light
- Run back up
Increasing Star Jacks at every light
Increasing Big Boys at every light.

Burpee Ladder

1-10

Mary

Flutter Kick x 25
Peter Parker x 20
BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders. It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

West Hills meets the COW

January 5, 2018 Abort One comment

THE SCENE: 14* and light wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog out around the greenway and back to start lot. Too cold to stand and stretch.
THA-THANG:
Multiple stations set up. Each weirdo has ruck on for each exercise. Move through each station and return to start to keep going. Each weirdo must take a lap up to the next lot and back down with the Casualty of War (the COW). PAX not on their COW lap continue moving through exercise stations. Stations as follows:

60 pound sandbag – bag presses x10
60 pound sandbag – rows x20
Battle ropes – x20 on four count
Squats x20
50 pound sandbag – squat presses x20
Merkins x20
60 pound sandbag – flutter kicks x20 on four count

Once all weirdos have taken a COW lap, PAX mosey up hill to narrow sidewalk. Bear crawl up halfway, then Bernie Sanders the rest of the narrow sidewalk beside the Y entrance. Mosey back down to the pavilion. Everyone performs 20 butt release squats on benches, then 20 step ups (10 each leg). Exit pavilion and continue mosey around greenway in the opposite direction we usually go. Once back to the original lot, repeat the same process as before. PAX move through stations and repeat until all PAX have taken a COW lap.

Mosey around the greenway in the normal direction, with a jailbreak at the end just to empty the tanks.

COUNT-OFF & NAME-O-RAMA
8 frozen weirdos: Proton, Ratchet, Woodshack, A Rod, Switchgrass, Ivanka, Snorkel, Abort
CIRCLE OF TRUST/BOM:
Pray for Cap in his travels and Pfeiffer’s continued recovery

Tag: Proton

Track Work

Prancercise

pushing the cold out

Warmin’ up in here!

West Hills meets the COW