Proton – Page 38 – F3 Knoxville

13 Reps at the 13th Grade!

December 18, 2017 Booster

THE SCENE: 41 degrees, light, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
Baby Arm Circles Backward X 10 (IC) followed by Michael Phelps
Cherry Pickers X 10 (IC)
Side Straddle Hops X 15 (IC)
Squats X 20 (IC)
Merkins X 13 (IC)
Mosey

THA-THANG: (many people think of junior/community colleges as the 13th grade so we did 13 reps everywhere)

McWherter Parking Lot (Light Pole to Light Pole – Suicides)

13 pushups & 13 squats (OYO) at light pole (home base)
run to next row of parking lot (approximately 20 yards)
Touch line with hand and return to the start
repeat 13 pushups and 13 squats and run to the 2^nd parking row (40 yards away)
Repeat to next row, etc.
Early finishers did Imperial Walkers
Mosey

Behind Maintenance Building

13 Overhead w/ block (OYO)
13 Goblet squats w/ block (OYO)
13 Curls w/ block (OYO)
13 Bent Over Rows w/ block (OYO)
Put block down and run up the stairs to the Fitness Center
At the top, 13 Chris Loftons – jump shot squats; run back down
Repeat
Mosey

Bagwell Center

13 Dips and 13 Step Ups w/ each leg
Repeated for 3-4 rounds
Mosey

MARY:

13 Box Cutters (IC)
13 Big Boy Situps (OYO)
Mosey

COUNT-OFF & NAME-O-RAMA

10 PAX – Bartman, Booster, Glock, Neutron, Onesie, Peach Fuzz, Proton, Rusty, Scrum, Waxjob

CIRCLE OF TRUST/BOM:

Live every day like it’s our last, because it could be!

I met with a friend who is a business/time management coach. I shared my struggles to be a great husband, father, friend, etc. while also trying to develop a small cancer charity into a leader in the region and state. She challenged me to come up with a personal mission statement and develop SMART goals for the 1st quarter of 2018 which includes both personal and professional goals.

While I’m just starting my potential 1st quarter goals now, my “current” working mission statement is:

I will spend quality time with those I love while exercising my mind, body and spirit so to fulfill my purpose of leaving our world better than I found it.

I encouraged everyone to think about their own goals and impact.

MOLESKIN:
Thank you to the PAQ at JUCO today and everyone else at F3 for being so supportive of me and everyone else. The gloom is a great place to be when you’re with family!
.
ANNOUNCEMENTS:
No Christmas Day workouts. Enjoy your family and A Christmas Story, It’s a Wonderful Life, and Die Hard (it’s a Christmas movie)!

With Friends like these….

December 11, 2017 Tank

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm, Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin: it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.

There and Back Again

December 10, 2017 Capn Crunch

The Scene
35 and windy

The Thang
Buy In:

50 Mountain Climbers
40 crunches
30 ruck presses
20 ruck curls
10 ruck burpees (ruck off)

Ruck to movie theater (2.6 miles) along the Greenway.

At the theater, perform 21-15-9 (3 rounds of each exercises: 21 reps, 15 reps, 9 reps)

Zerker Squats (ruck in front)
Overhead Press
Ankles-to-Knees
Ruck Curls
Burpees (ruck off)

Ruck back to SP (2.6 miles). Along the way stop twice for 20 Merkins & 20 Squats.

At the SP, Buy Out:

50 Mountain Climbers
40 crunches
30 ruck presses
20 ruck curls
10 ruck burpees (ruck off)

Go home and enjoy a warm cup of coffee!

Back day with a little leg…

December 6, 2017 Proton

26 showed up to work the other half of the body. Great day for back!

5:30 COT

Side Straddle Hop X 25
Imperial Squat Walkers X 15
Baby Arm Circles x 15 each way
Merkin x 15
Bropees x 10

Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station. Every time you pass the Flag Pole do 10 Blockees.

10 Pull-Ups x 4 rounds
20 Picnic Table Rows X 4 Rounds
20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

20 Superman swims x 2
20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

Squat to overhead press
Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Great day at the 1st F3 Knoxville Inner-City Kids Workout

December 3, 2017 Tank

God blessed us today with beautiful weather for F3 Knoxville to come downtown and hold a kids workout for kids that need male leadership in their lives. 18 F3 HIMs came out to bond with 21 of their kid partners and crush the workout. We also had 8 F3 2.0s in attendance as well as an adult FNG or two that need to come out again!

During the BOM, We shared the importance of leaning on each other in tough times, keeping each other out of bad situations and trusting God to help us through those difficulties. At the end, Christmas came a little early as men brought a small gift for each of the kids. They were very happy and had a great time. Several were asking when F3 would come back again….This may be the start of a good relationship with these kids as we can plan other activities as well. Praise God for the opportunity to be with these awesome kids today. A special thanks to @Tinder (program director at WH) for getting the kids together and allowing us this opportunity to serve theses kids. He is a true HIM!