F3 Knoxville

Tag: Proton

Four Quarters!

THE SCENE
60 and dreary
Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x10 OYO
– Squats x20  IC
– Burpees x8 OYO
– ?? x10 IC
– Burpees x6 OYO

Mosey to far side of the Asylum. Divide into two groups.  Group 1 with Proton, Group 2 with Cap’n

Group 1
Strength Sprints
Starting at the orange cone:
– 20 Narrow Squats
– Run to 1st cone, x15 4ct Mountain Climbers
– Burpee broad jump to 2nd cone, x15 Dry Docks
– Alligator crawl to 3rd cone, x15 Ranger Merkins
– Lunge to 4th cone, do x10 Iron Mikes
– Run back to start

Rinse and repeat, AMRAP in 10 min

Now it’s on to Grinders…

Grinders
Partner up with Battle Buddy.
Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 20 reps.  Three rounds:
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (each legs = 1 rep)
– Rd 3 = BBS

Rinse and repeat, AMRAP in 10 min

Group 2
Asylum 56
Run to the top of the hill stopping at each cone to do the following exercises adding 2 reps each cone (2, 4, 6, 8, 10, 12, 14 = 56):
– Burpees
– Wide Merkins
– Froggy Squats
– American Hammers

Rinse and repeat, AMRAP in 10 min

Now it’s on to No Pain, No Gain…

No Pain No Gain
Start at the same start point as Asylum 56.

Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.  Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints back. Battle Buddy 2 then performs the progression. Progression is both men run to 1st cone, then 2nd cone, then 3rd cone, then back down, 2nd cone, and 1st cone (modify as needed for time)
– 1st cone = 5 Burpees
– 2nd cone = 10 Burpees
– 3rd cone = 15 Burpees

Rinse and repeat, AMRAP in 10 min

After each group completes the first two routines, switch places.  Both groups will complete all four stations.

Once all four stations are complete, mosey to the SP.

MARY
Flutter Kicks 4ct x25 IC
Side Crunches x20 IC each side IC
Flutter Kicks 4ct x25 IC
Alternate Superman Arm Raises 4ct x15 IC
ATMs

COT
Number off and Name-O-Rama (24 PAX)

BOM
HIMS are overcomers…Finish Strong!

GORUCK Cadre – “I don’t care what you can do when you’re fresh, I want to see what you can do when your smoked!”

Today our goal was to give 100% from start to finish.  As fatigue sets in it can be easy to let up, that exactly when it’s time to turn it up.  Studies have shown that your brain begins to tell your body to pull back when you are at 40% capacity…40%!  If you give up when your body begins to tell you to you will miss out knowing exactly what you can really do.  You have it in you, you just have to dig deep and KEEP GOING!

The physical gives us insight into the spiritual.  The spiritual concept is the idea of living as an overcomer.  The Greek word most often translated “overcomer” stems from the word nike which, according to Strong’s Concordance, means “to carry off the victory. The verb implies a battle.” The Bible teaches Christians to recognize that the world is a battleground, not a playground.

James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.

Romans 8:35-39
Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword? As it is written, “For your sake xwe are being killed all the day long; we are regarded as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.

MOLESKIN
There was a severe weather warning, but were able to get out and do some work before a drop fell from the sky.  Everyone gave it 100%, it was a great morning with great men.  AYE!

Embrace the Suck

The scene : Pretty Dang nice out!

The Theme: Embrace the suck
THE THANG
COP
Ratchet Effect x3
Hill Billys
Sumo squats x20
Narrow Squats x20
Mountain merkins x10
Surfees x10

MOSEY to the Playground for Leg ups/quad blasters 3 sets each leg x30

Mosey to the PAVALON for bench pull ups. while others are hanging leg/ab execersise in the dug out. Rinse and repeat 4 times x20 reps

Mosey back to the AO for Doracides.
100 merkins, 200 LBC, 300 squats P1 does reps while other does suicides with increaing burpees at each cone

Circle up for PAX choice. CONES OR MUSIC! Pax chose music. I get Knocked down. Do a burpee everytime the song says I get knoecked down, SSH between. TOtal of about 32 burps
BOM
As Shakespear once said “Let thee embrace me, sour adversity, for wise men say it is the wisest course” = Embrace the Suck. Get out there and challenge yourself and push your self so you can change yourself for the better.

Cardiac 50’s

The Scene: perfect conditions – 65 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Sumo squat

Mosey to Cardiac “50’s” (5 Burpees/10 Mercan’s/15 Jump Squats/20 Dips)

Beginning at the bottom, perform 5 burpees, then at each turn perform the next exercise. Rinse and repeat for a total of 5 times up the hill. On the 6th hill, backpedal to the first turn then sprint the remaining hill. Hold Al Gore’s until everyone finishes at the top.

Mosey to parking lot – rotate with battle buddy

One man backpedals the hill while the other performs Lunge, Lunge, Squat. Trade when the hill runner returns.

Next exercise: Sharks and Minnows

Next exercise: abs

  • Leg throws X 10
  • Hands of time X2
  • American Hammer on the 4 count
  • ATM’S

Romans 12: 1-6

BEING INTENTIONAL

So here’s what I want you to do, God helping you: Take your everyday, ordinary life – your sleeping, eating, going-to-work, and walking-around life – and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out.

So much of life can be just going through the motions. We need to be intentional in the things we do. Whether it’s a theme like forgiveness, which the Lord has put in my life lately, or the way you treat your wife, kids, co-workers, etc. Let’s be intentional in our deeds and actions this week.

Burpee Fest

F3 Welcome & Disclaimer

5:30 COP

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
Mountain Climbers x 20
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.
*Speed Skaters until everyone returns

 

The Pull up Run

10 Pull ups, 25 Rows, 25 Mercans x 3.
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.

Crawl Bear 1/2, Backwards Run, Sprint

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 and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!

I do not do what I want but do everything I hate
Our spiritual life is just like our physical fitness. We get better with consistency and effort.  The same can be said about our spiritual growth.   We will get out what we put in and the more time we are with God in his word the more he will reveal himself to us and allow his spirit to work through us to accomplish his purposes.    He dies on the cross and has given us new life in his spirit to overcome sin.
Romans 7:15-25 – Paul
15What I don’t understand about myself is that I decide one way, but then I act another, doing things I absolutely despise. So if I can’t be trusted to figure out what is best for myself and then do it, it becomes obvious that God’s command is necessary.

17-20But I need something more! For if I know the law but still can’t keep it, and if the power of sin within me keeps sabotaging my best intentions, I obviously need help! I realize that I don’t have what it takes. I can will it, but I can’t do it. I decide to do good, but I don’t really do it; I decide not to do bad, but then I do it anyway. My decisions, such as they are, don’t result in actions. Something has gone wrong deep within me and gets the better of me every time.

21-23It happens so regularly that it’s predictable. The moment I decide to do good, sin is there to trip me up. I truly delight in God’s commands, but it’s pretty obvious that not all of me joins in that delight. Parts of me covertly rebel, and just when I least expect it, they take charge.

24I’ve tried everything and nothing helps. I’m at the end of my rope. Is there no one who can do anything for me? Isn’t that the real question?

25The answer, thank God, is that Jesus Christ can and does. He acted to set things right in this life of contradictions where I want to serve God with all my heart and mind, but am pulled by the influence of sin to do something totally different.

The Solution Is Life on God’s Terms

1-2 With the arrival of Jesus, the Messiah, that fateful dilemma is resolved. Those who enter into Christ’s being-here-for-us no longer have to live under a continuous, low-lying black cloud. A new power is in operation. The Spirit of life in Christ, like a strong wind, has magnificently cleared the air, freeing you from a fated lifetime of brutal tyranny at the hands of sin and death.

Circuit City

The-Scene: 63 degrees and sprinkling

F3 Welcome and Disclaimer

WARM-O-RAMA
Squat 4ct IC x 15
Merkin 4ct IC x 20
Imperial Walker IC x 15

THA-THANG
Mosey to the Rink w/ Brick or Pee Rock
Break up into groups of 3 – 1 at each end of the rink and 1 go between

Circuit 1:
Bobby Brick Hurley
GripRite Curls
Crossovers

10 Burpess OYO

Circuit 2:
Plie Goblet Squat
Brick Row
Farmer Carry (Street Side)

10 Burpees OYO

Circuit 3:
American Hammers
Caterpillar Burpees
Lunge & Press

Big 3’s (Bear Crawl, Back Peddle, Sprint) x 2

Mosey back to the AO

MARY
Banana Boat, Cherry Bombs c/o Flanders

Count off
Name-O-Rama

BOM
In Freed to lead a Sad Clown has 3 holes that need to be filled. First is Pogo 40 where a man loses 40 lbs, just to gain it back, to lose it again, and to gain it back. The Sifter has to do with loneliness. A man has is Legacy Friends from High School and College, goes on Man Dates and has some work friends. This is a problem because we lack accountability. An acquaintance will not tell you when you’re backsliding. The last is The Reacher. It’s about a man who drifts aimlessly without real purpose. The only way to have real purpose is for a man to abandon himself and faith in something that he cannot see.
As men it’s alway easier to help someone than it is to accept help. No matter what we’re going through, there is either someone who has gone through it, is going through it now, or will go through something similar. We have to remember that when we allow someone to help us, we’re also giving them the opportunity to help us.