Proton – Page 56 – F3 Knoxville

Just Keep Movin’…

October 4, 2016 Tank

THE SCENE 59 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Quick Mosey around bathrooms
High knee skips on way back
Side straddle hops 15
Power T stretch 10 each side
Morning Wood-5 each hand (Turkish get up)
20 mericans
Mosey to Matterhorn stopping at cones
Cone 1: 20 mericans
Cone 2: 20 BB sit-ups
Cone 3: 10 x jacks?
Cone 4: 5 burpees
Cone 5: 10 rocky balboas
Planks or sit ups for challenge participants while waiting on 6

Mosey to pavilion
On your own 2 sets
10 pull-ups
20 incline mericans
10 decline mericans

Mosey to top of Matterhorn (cone 5)
Repeat exercises at each cone on way down

Wagon wheel At bottom of Matterhorn till 6 joins
Mosey to tennis courts

Ascending Testicals with sprints X2
Start on line, sprint to other side and back
5 15 degree
Sprint down and back
5 45 degree
Sprint down and back
Hold 90 degree 60sec

1 round Duck duck goose style bear crawls around tennis court

Mosey back to SP
20 sit ups
15 flutter kicks
25 american hammers
15? Hello dollys

COT
Count off/name o Rama

BOM
Ephesians 5:25
Spoke about relationships and how Christ loved the church. How we should love our spouses as he loved us. Unconditionally and not selfishly.

“Love seeks its happiness in the happiness of the beloved. It will even suffer and die for the beloved in order that its joy might be full in the life and purity of the beloved.This is how Christ loved us, and this is how he calls us to love one another.” From Desiring God pages 206-7.

Return of the Coneheads

September 24, 2016 P-Nut

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

September 22, 2016 Tank

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

September 15, 2016 P-Nut

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

September 13, 2016 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.