Proton – Page 44 – F3 Knoxville

Pavilion Playtime

May 12, 2017 Capn Crunch

THE SCENE
63 and Stormy

Welcome and Disclaimer

THE THANG
COP
Squat Jacks 10 xIC
Triple Merkins (Regular – Wide – Diamond) 4ct x10 IC
Diagonal Lunges x10 each leg IC
Baby Arm Circles Forward x11 IC
Baby Arm Circles Backward x12 IC

The Accumulator
Start 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 (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Dry Docks
– Exercise 4 = Tuck Jumps
– Exercise 5 = Merkins

Partner Circuit
Partner 1 – Lunge the length of the building, bear crawl back
Partner 2 – Alternate x20 Let Me Ups (on the picnic tables) and x20 4ct Flutter Kicks until Partner gets back

Switch. Rinse and repeat x3

10 to 1
Alternate BBS and Derkins doing 10 reps each exercise, then 9, and so on to 1

Cash Out
10 Box Jumps
15 Dips
Rinse and repeat, x3

COT
Number off and Name-O-Rama (6 PAX + 1 Skunk)

BOM
Ephesians 4:29 – Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.

HIMs are life-givers, not life-takers. One of the most powerful ways we influence others around us is with our words. Our words can either build up or tear down, the choice is ours. What YHC has found, is we tend to get back what we give out!

MOLESKIN
Lightening thew us a curve ball this morning, but men showed up and put in work to get better. We did an impromptu workout and it was a great morning.

In all honesty, YHC was ready to head back home and enjoy a cup of coffee, but when I saw my brothers getting out of their cars ready to push themselves and each other…I realized there was no place else I’d rather be. Iron sharpens Iron!

Pursuit

May 9, 2017 Mayberry

Scene: 48 clear and awesome!

Welcome and disclaimer

Pursuit- the action of following someone or something.

Warm-o-Rama
IC 20 4ct SSH
IC 5 4ct diamond Merkins
IC 5 4ct regular Merkins
IC 5 4ct wide Merkins
X 3

The THANG

Mosey to hockey rink
– 10 Derkins
– 1 Suicide
– X5

Catch the guy in front of you:
– inch worms
– Duck walk
– Bear crawl
– Bunny hop
– Panther walk
– Kangaroo hops
– Lobster walk
– Flamingo
– Lizard walk
– Lunges

– Frog jumps

Mosey to the starting line
– wind sprints
– Merkins
– X5

Mary
– Dead bug
– American Hammers
– Pickle pounders

BOM

I have been in pursuit over many things in my life, girls, laughs, jobs, my wife, and even criminals. And through almost all of those times I was never in a pursuit of God. There were a lot of times when I doubted God, or strayed, or put him on the back burner, but… He was always in pursuit of me. He never gave up on me. He came for me in good times, and carried me through the bad times. He was always there. More importantly when I finally realized what was going on, I didn’t have a long chase to catch God because He had just been waiting for me to stop running. Now the tide has turned, I actively try and pursue a relationship with Him, and you know what? My life has gotten better because of my relationship with Him.

To those of you who are still running, let God catch you, because one way or another He will.

Psalm 139 7-12

Simple Plan

May 6, 2017 Junk

The Scene: 45 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x15 IC
Tempo Squats x10 IC
Cherry Pickers x10 IC
Little some o’ this/that

To the tennis court:

4 corners of pain – Indian Run Style
Run counterclockwise around the court until you get to an open station, then do that exercise until the person in the station behind you gets past you to the next open station. Continue for 25 minutes
Corner exercises 1) Merkins 2) Squats 3) Carolina Dry Docks 4) Pee Rock weighted sumo Squats

Mosey to the rock pile

Medium sized rock, curl-press-tri burnouts 15-14-13-(audible)-10-9…

Small rock – weighted shoulder blasters

Mosey back for some Mary
Hello Dolly x20 IC
LBC X100

BOM
Be confident in this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.
‭‭Philippians‬ ‭1:6‬ ‭

You were selected before the foundation of the world to be who you are, where you are and with a purpose for which He designed you. Don’t grow weary in that.Look for what it is and come to that.

Moleskin
It’s tough to get better with just 4 guys, but we have it a great shot. The guys worked hard and none of us can lift our arms

4 Corners

May 3, 2017 Barbie

The Scene: Mid 50’s great morning

The Thang:

5:30 COT

Cherry Picker x 15
Merkins X 10

Mosey to Playground-

Leg on bench lunge x10
Derkins x10
American Hammers x 20
Repeat

Mosey to Baseball Field

4 corners

Squat Thrusters x15
Burpees x10
Pullups x10
Dips x20
Repeat over and over and over and somewhere in between Squats x66

Mosey back to Parking Lot

Squats x25
American Hammers x25
Flutter Kicks x25

Count-O-Rama: 40

Name-O-Rama

BOM: Be joyful in your waiting and be present

Omelette with Merlot

April 27, 2017 I-Beam

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.