Proton – Page 41 – F3 Knoxville

Testing the limits

October 23, 2017 Woodshack

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

La La Leggy

October 23, 2017 Proton

THE SCENE: 65 with a chance of rain. 5 pax post for a pre-beatdown ruck. 25 more pax post to get the legs in shape to start the week of right. Lots of good mumble-chatter catching up from the weekend.

F3 WELCOME & DISCLAIMER

5:30am Sharp -Circle of Trust

Side Straddle Hop x 20
Imperial Squat Walkers X 15
Baby Arm Circles x 15 each way
Mountain Climbers x 15 (4 count)

Burpee Dan’s – Groups of 4

4 Burpee : 4 lunges across lot.
- Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
2 burpees : 4 lunges back to starting position.
1 burpees : 4 lunges back to starting position.

Mosey to the playground

Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward). x 2

Mosey to Baby Cardiac

Burp Back Mountain

The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire PAX completes.

Wheel Barrel Push-ups – up to 10

The Chase

Bear Crawl – 20 yards Sprint to the end 2 Burpees and run back
Crawl Bear – 20 yards Sprint to the end 2 Burpees and run back
Raccoon Crawl – 20 yards Sprint to the end 2 Burpees and run back

MARY – Hands of Time

Q starts the PAX, legs up at 90 degrees, hands under your rear. One pax at a time in a wave like motion- Each pax counts off aloud as they drop and hold 1,2,3, etc around the circle until finished. Drop straightened legs to 10 degrees

COUNT-OFF & NAME-O-RAMA
30 PAX.

Coolio, Music City, Ivanka, Toll Bridge, Cougar, Hand tight, Pablo, G-6, Eggo, Cherry Picker, Pluto, Too Late, Snitch, High Heels, Bow-flex, Walkabout, Pusher, Rascal, Rusty, Charmin, Ribbed, Rainbow, Cat-Gut, Cheat sheet, A-Rod, Captain Crunch, Woodshack, Code Brown, Fabio, Proton, Barbie.

CIRCLE OF TRUST/BOM:

I am grateful to the Brothers that come out and push me to get better physically every day. God also calls us to push each other and support each other spiritually through prayer by lifting up our brothers.

James 5:13-18

¹³Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing praise. ¹⁴Is anyone among you sick? Let him call for the elders of the church, and let them pray over him, anointing him with oil in the name of the Lord.

¹⁵And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven. ¹⁶Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.

As in the verses above God continually shows us in scripture that He intends for us to be in community with other believers. God uses community to build and strengthen us, Satan uses isolation to destroy. Make a commitment this week to pray for the brothers that were to the left and right of you today.

Okay, What Now?

October 16, 2017 Toto

THE SCENE: 50 Degrees with a nice breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey a couple laps around the parking lot
SSH (IC x 43)
BAC (IC x 10 F&R)
Imperial Walkers (IC x 15)

THA-THANG:

Mosey to The Sophomore
11’s: Plank-Tuck Merkins and Bobby Hurley’s
Mosey to the coupon pile
Curls x 10, Squats x 10, Overhead Presses x 10, Run the Steps. Rinse and Repeat x 3
Mosey to the courtyard walls
Dips x 10, Declined Merkins x 10. Rinse and Repeat
Mosey back to the Flag

MARY:
BBS for the jack rabbits.

COUNT-OFF & NAME-O-RAMA
17 HIM’s this morning including 1 FNG. Welcome Bologna!

CIRCLE OF TRUST/BOM:

We are going to have times in our lives when we feel like hitting the reset button. Times when we need to stop, take stock of our current situation, and then find the direction and motivation to move forward.

Galatians 6:9-10 So lets’ not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up. Therefore, whenever we have the opportunity, we should do good to everyone – especially to those in the family of faith.

MOLESKIN:
What a great way to start my 44th year on the Big Ball. The PAX showed up ready to burn some goo; mumble chatter was high and the effort was amazing.

Alcoa goes BOOM!

October 16, 2017 Capn Crunch

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

SSH x25 IC
Imperial Walkers x15 IC
Little Arm Circles x10 each Forward and Back IC
High Knees x20 IC
Squat x15 IC
Merkins x10 IC

Mosey to hill on the other side of the building.

Jacob’s Ladder
Run up hill, do 1 burpee, run down. Repeat adding 1 burpee until you get to 7

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

Step-ups – 10 each leg
Incline Merkins – 10 (4ct)
Dips – 10 (4ct)
Step-ups – 10 each leg
Decline Merkins – 10 (4ct)
Dips – 10 (4ct)

Mosey to basketball area:

Suicides – 30 seconds
LBC – 20 (4ct)
Suicides – 30 seconds
LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

1st cone 10 lunges in place
2nd cone 5 burpees
3rd cone 10 squats
4th cone 5 burpees
5 minute AMRAP

Circuit 2: Abs

1st cone 10 BBS
2nd cone 10 Russian twist (count only one side)
3rd cone 10 Hello Dolly (single count)
4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to where Shovel Flag and present the flag

Mosey to SP (Moses leading the way carrying the flag)

Mary

Russian Twist x20 IC
Flutter Kicks x30 IC
Captain Thors IC – Woodshack led
Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

BOM
F3 has always been and will always be more than a workout. We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually. The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors. We are bound together under a high power for a greater purpose.

MOLESKIN
Alcoa will never be the same. The PAX came hungry, focused and ready for to push hard and get better…together! The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time. It was a honor to lead and be a part of this PAX. I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch

HIM by Detention

October 4, 2017 Woodshack

THE SCENE: 55, clear with a hint of gloom. 26 PAX including 2 FNGs that did awesome despite all the burpees
F3 WELCOME & DISCLAIMER

done while jogging in place
WARM-O-RAMA:
Pax line up on sideline: Jog across and back, plus 20 merkins, 20 LBC, 20 squats all IC and 10 burpees OYO . RInse and repeat 2 more times
THA-THANG:

High Knee skip to the PAVALON, that’s right Lazy Boy, the PAVALON!

P1 does bench pull ups while P2 does 10 burpees, switch x4 sets
Duck Walk from Pavalon to the cloud for 7’s Body builders and BBS
Mosey to the new paved trail. New part of RT 66. 1st light post-1 burpee, 2nd light post-2 burps, all the way up to 8 burps. You get the picture
Mosey back to the AO for BOMBS. Time ran out for the squats but with all that we did, we got some good hump day work in!

MARY:
no may needed as we worked in abs along the way
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
HIM…..HIgh Impact Man but as detention said so well on one of his Qs. HIM also stands for:

H= Humble. Be humble and don’t put your self first. I= Invest, invest in others that surround you. As we invest in our selves during the workout, hopefully it will give us the ability to invest in others. M= Mentally Tough. You have to be Mentally tough and be strong to be humble and invest in others. This is always on my mind ever since Detention talked about being a HIM one morning. Its something I take we me everyday and try to apply in all that I do.

THANK YOU DETENTION!! You are a HIM
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.