F3 Knoxville

Tag: Proton

Return of the Coneheads

THE SCENE 70 degrees and be-you-tee-ful!

F3 Welcome & Disclaimer

THE THANG
Warmup O Rama

Slow mosey with CMU’s to the start of the cone course

Cone Course
Four rounds of cones with the following exercises at each:
Cone 1:  Weighted Squats/CMU curls
Cone 2:  Overhead presses with coupons/lunges
Cone 3:  Merkins/StarJacks
Cone 4:  SquatJacks/Carolina Dry Docks
Cone 5:  5 burpees

Then run back to Cone 1…

Round 1 = 5 reps; Round 2= 10 reps; Round 3=15 reps; Round 4= 20 reps

Circle of Pain
100 squats
75 flutter kicks
50 merkins
25 lunges
10 burpees

Mosey to the coupon pile

Hill DORA’s
100 merkins

Mosey back to AO…

MARY
Hello Dolly      ICx15 (P-nut)
American Hammers  ICx15 (Pfeiffer)
Boat/Canoe    (Woodshack)

COT
Number off and Name-O-Rama

BOM
P-nut referenced 2 Corinthians 1:1-11.  Paul wrote about how suffering brings about a closer walk with Jesus, and through adversity we endure and can be an example to others.  Remember to celebrate through your suffering and to we aware when your brothers are struggling.  Pick them up.  Let’s get better- together.

P-nut prayed us out.  Special mention of Bandwagon’s back pain and Cap’n Crunch and his all-nite RUCK run.

MOLESKIN
2.94 total miles and a multitude of squats, merkins and burpees.  Crawdad brought his usual “A” game with the mumblechatter and kept the PAX entertained.  T-claps to Proton for noticing that an FNG had Velcro on their shoes (hence the new name “Velcro”).  Nice to have a total of 4 FNG’s this Saturday.

God bless.

The OCHO

THE SCENE
68 degrees and clear

Welcome and disclaimer

THE THANG
COP
Mosey around bathrooms (On return 1/2 way high knees,1/2 karaoke)
8 baby arm circles IC
8 Michael phelps IC
8 side straddle hops IC
8 burpees OYO
8 BB sit ups IC
8 squats w/jump IC
8 Carolina dry docs IC

Mosey to rock pile: get mod heavy rock
8 (3x) arm curls IC
8 (3x) shoulder press IC
8 lunges out with rock, 8 back IC

Mosey to hill w/ rock overhead

8 Americans
8 BB sit-ups w/rock
Up hill w/rock
8 Rocky Balboas w/rock
8 arm curls w/rock
(Rinse and Repeat x8)

8 Americans/8 squats w/rock

Mosey to AO field w/rock

All together:
8 one handed rock throws alternating arms across field
(8 down, 8 back)

Mosey to rock pile w/ rock above head

Mosey to Tennis courts
8 line touches

Mosey back to AO

8 BB sit ups
8 american hammers 3 count
8 lance Armstrongs 3 count
8 flutter kicks 3 count

Audible- @Proton
Mosey to road
10 burpees
20 Mericans
50 squats

COT
Number off & Name O Rama

BOM
The New Testament mentions “One Another” 59 times It specifically says “love one another” 15 separate times.
John 13:34 says
“So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.””

So who is Jesus talking about when he says “one another”? Christians? Jews?…..Everyone.
It’s easy to love family, friends, F3 brothers. It’s not easy loving everyone. Are we lovable? Not always. We have sin in our hearts we are going to disappoint.
Jesus loved us….warts and all.  Lets love on the unloveable.

BACON at WFP

THE SCENE
64 degrees and hazy

F3 Welcome and Disclaimer

THE THANG
COP
Baby arm circles forward IC x 10
Baby arm circles reverse IC x 10
Tempo Squats ICx10
Burpees OYO x 10
Merkins ICx10

Tour of World’s Fair Park
Mosey over to south stairs for:
Incline Merkins           ICx10
Squats                         ICx10
Decline Merkins          ICx10

Mosey to Market Square
Stopping 2x for Burpees OYOx10

BACON
Dora w/ battle buddy for:
Burpees (50)
American Hammer (75)
Carolina Dry Docks (100)
One-armed Pickle Pounders (125)
Nipple scraper Merkins (150)
(w/ PAX #1 running down Market Square while PAX #2 is doing exercise)

Mosey to Pete’s Coffee Shop
Stop for 5 burpees OYO

Mosey to Henley Street
Incline Merkins ICx10
Decline Merkins ICx10

Mosey back to World’s Fair Park
Full-speed 100 yard sprints

Back to AO

MARY
Hello Dolly ICx10 (P-nut)
Boat/Canoe (Quickbooks)

COT
Number Off and Name-o-Rama

 

BOM
Scripture focus on Psalm 119:105.  It’s dark out there, men.  We need God’s word to provide light and instruction for us.  However you chose to do it…whenever you choose to do it…just do it.  Get in God’s word each day.

Prayer led by P-nut

MOLESKIN
Spirited mumblechatter from all PAX, particularly from Proton and Dimples.  Schick had been AWOL for a long time and couldn’t remember his F3 name (Rascal to the rescue).

Mosey with Mayberry

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees
Imperial Walkers
Merkins

MOSEY w/ Mayberry
50 tuck jumps
50 mtn climbers
50 lunges up the hill
50 pull ups
50 squats
50 LBCs
50 burpees

THE RANGE
10 Merkins
1 forward roll (add one each round)
Aimed in duck walk
5 celebration jumps
x5

SWAT guys get the girls
50 bicep curls
50 tri extensions
50 Merkins
50 Single leg deadlifts

AO Abs
20 bicycles
20 pickle pounders
20 BBS
20 Russian twists (4ct)

COT
Count-o-rama / Name-o-rama

BOM
My man Frosty, put it on my heart to talk about something we don’t do.  Something that even when we set out to do it we sometimes call an abort or chicken out at the last minute.  My fellow Christians and I are called to witness, or go out and spread the word about our Savior to others.  How quickly we talk about F3, invite other men to F3, wear F3 shirts, post on the F3 site or even post in on our F3 GroupMe, FaceBook, Instagram or whatever, but how often we fail to go out and teach others about Jesus.  Whether it be for societal reasons, or our own personal fears.  (I know I struggle with feeling that I will say the wrong thing and scare people off. ) However, what we need to know is that when we speak about Jesus, He will give us the words he wants us to speak.  He will work in us, through us, and use us to spread His message.

Mark 16:15-16
“He said to them, “Go into all the world and preach the gospel to all creation. Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.”

I don’t want our brothers, F3 or otherwise to be condemned.

MOLESKIN
21 men showed up to go on a Mosey with me today.  I tried to make it challenging, and contrary to the mumblechatter I was NOT trying to have anyone splash merlot. I also wanted to push some of the PAX to try things.  If we go into a challenge thinking we won’t succeed, guess what? we won’t succeed.  When you come around the corner and you see “Burpees 50” or “Pull-ups 50” written on the ground, how do you get better if you don’t try?  I am proud to say that everyone in this PAX tried.  No one gave up and quit, everyone kept moving and working hard.  I give it to the PAX that they went on a Mosey with me and never gave up.

Also “Nice roll Hondo” to my man Junk.

Perfect East Tennessee Morning

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
forward arm circles x5 IC
reverse arm circles x5 IC
Michael Phelps x5 IC
Imperial Walkers x 10 IC
Squat x 15 IC
Lunge Matrix
Plank Matrix
Merkins x 10 regular
Sun Dial x 20 IC

Grab CMU, Battle Buddy and circle up.

Battle Buddy CMU Circut
– 100 Bench press with CMU (P1 does 10 while P2 holds over chest)
+ Modify: Merkins
– 100 LB crunches (P1 does 10 with P2 holds sun dial)
– 100 lunges (P1 does 10 while P2 holds Al Gore. Every step counts as 1)
– 100 shoulder press with CMU (P1 does 10 while P2 holds CMU at chest)
+ Modify: Carolina Dry Docks/SSH

Mosey to hill in front of Asylum

10s
1 rep at bottom, 9 at top; then 2 at bottom 8 at top…
burpees at the bottom
sprint up hill
squat at top of hill

Do core work OYO while group finishes

Mosey towards Mt. Fuji (I named it today). Along the way:
– Derkins (merkin w/ feet on curb) x10 IC
– Dips (hands on CMU) x20 IC

Mt. Fuji w/Battle Buddy
R1: Run up hill. Partner does CAROLINA DRY DOCKS. Switch. Repeat for 1 minute.
R2: Run up hill. Partner does flutter kick. Switch. Repeat for 2 minutes.

Mosey to base of Everest

At the base of Everest, X-Factor x 10 IC (on your 6 with arms and legs spread out like an X. right arm touching left shin, down then V up again left arm touching right shin.)

Everest Sprints
Sprint up Everest. Jog down. Do 1 merkin. Repeat, adding 1 merkin each time. 5 minutes AMRAP.

Mosey back to the flag.  Along the way, stopped for Sun Dials OYO, and a little plank combination to help keep the PAX together.

MARY
LB crunch with CMU overhead x20 IC
American Hammer with CMU x20 IC

COT
CountORama // NameORama

BOM
I’ve recently been listening to The Minimalists’ podcast. I’m guilty of cluttering my life with things. Consumerism isn’t the problem. We must consume. Food. Clothes. Gasoline. Air. Impulsive consumption is the problem. Buying things we don’t need with money we shouldn’t spend. Someone important said something like that, I think.

Last night I watched The Minimalist’s documentary with some friends. We watched it on our big TV. With surround sound. I downloaded it on my laptop. Tried mirroring it from our iPad. When that didn’t work, we streamed it from our AppleTV. At one point I had 5 devices within arms reach, trying to get a documentary about simplicity to work. The irony was thick. And healing. Like a Heimlich to my conscience.

Goal for the Week: Eliminate ONE THING from your life that doesn’t add value to your life.

For example, you might walk around the rooms in your house. Look at the items you have stacked in the corners. The sofa no one ever sits on. The chair whose only purpose is to hold pillows. Look in your closet. Consider the items of clothing that you don’t wear because A. they don’t fit, or B. you don’t like them. Consider any habits or routines in your life that are a drain on your time or energy. Do you really need to check emails at 11:30pm? Are you honestly that important to the world? Probably not.

“Love people, use things. The opposite never works.” http://www.theminimalists.com/people-things/