Proton – Page 63 – F3 Knoxville

I Hate Triangles!

May 11, 2016 Barbie

THE SCENE
Lightning in the distance nice 65 degrees with a little rain to end on

F3 Intro and Disclaimer

THE THANG
COP
10 Burpees
Bermuda Triangle #1
First Cone: 10 merkins
Bear crawl between first and second cone
10 Carolina Dry Docks
Lunge between second and third cone
10 squats
Sprint between third and first cone

Rinse and repeat for 10 min

Mosey to covered area, dugout and next to playground area

Bermuda Triangle #2
10 pull ups in the dugout
Run from dugout to short walls near playground
10 step ups at the short walls
Run from playground to covered area
10 rows and repeat
Run to dugout

Rinse and repeat for 10 min
Back to Bermuda Triangle #1
Repeat for 8 min.

Back to Bermuda Triangle #2
epeat for 8 min.

Abs
American Thor x6 IC

COT
Number off & Name-O-Rama

BOM
Proverbs24:5-6 Seek Wise Counsel

Plunger’s Revenge…

May 6, 2016 F3 Knox

THE SCENE
43 and Clear

Welcome and Disclaimer

THE THANG
COP
Side-straddle Hop x20 (IC)
Imperial Walkers x15 (IC)
Rockettes x 10 (IC)
Blast-off Merkin x15 (IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x 10 (IC)

Line up on the curb on one end of the parking lot

Parking Lot Runs
Jump Squats x25
Dragon Walk across parking lot

Dry Docks x25
Mario Lunges across parking lot

Merkins x25
Backwards Bear Crawl across parking lot

Mountain Climbers x25 (4-count)
Duck Walk across parking lot

Mosey to bottom of Everest

Mt. Burpee
10 Burpees
Run up and down Everest
9 Burpees
Run up and down Everest
8 Burpees
Run up and down Everest
continue until Q calls time

Mosey back to AO

Abs
Sit ups x30 (IC)
BOM
“You can’t worship God as a means to anything. That is, the affections of the heart for God are an end in themselves.” -John Piper
MOLESKIN
21 PAX got up to “punch Friday in the face.” The workout proved to be pretty difficult, but the PAX worked well to encourage each other throughout the morning. Not much mumblechatter on Everest, but I assume that’s because no one could breath (including myself). Lots of sitting at the end of abs indicates a solid beatdown.

Arm Burner

May 5, 2016 I-Beam

THE SCENE
47 and clear

Welcome and Disclaimer

THE THANG
 COP
Side Straddle Hops x 20 IC
Big arm circles x 10 IC (forward and backwards)
Burpees x 5
Imperial Walkers x 20 IC Mosey up the road to the pavilion

Upper Body – 4 rounds
ATM’s
Alternating shoulder taps x 10 IC
Tempo melons x 10 IC
Merkins x 10 IC
Dips x 20 IC
Abyss Merkins
One half on one bench, other half on other bench
Elevated feet dips x 20 IC

Mosey to boat parking

Ascending curb crawl
Start at 1 and finish at 13
Planks when complete

Mosey to rock pile

Bicep curls, shoulder press, tricep curls
Start at 1 each, progress to 7 and back down

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 ICe
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM 
Pledge of Allegiance

“For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.”
‭‭Romans‬ ‭7:15‬ ‭ESV‬‬

Daily reflection – reflect on the day’s events so you can identify areas in your life that need aligning

Prayer requests

Run-O-Rama

April 21, 2016 I-Beam

THE SCENE
42 and Clear

THE THANG
COP
Side Straddle Hops x 20 (IC)
Big arm circles x10 IC (forward and backwards)
Burpees x5 OYO

Mosey

Four Corners
4 Circuits, 25% Effort Mosey between corners
1st Station – Merkins x 20
2nd Station – Squats x 20
3rd Station – Reverse Lunges x 20 (10 each leg)
4th Station – Burpees x 10

Rinse and repeat – 50%, 75% and 100% Effort

Planks when complete

Suicides
Partner up
Run one suicide while partner does BBS
Switch up, run two suicides each

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground
COT
Name-o-Rama
1 FNG – Mogul
BOM
Pledge of Allegiance

“Either make the tree good and its fruit good, or make the tree bad and its fruit bad, for the tree is known by its fruit. You brood of vipers! How can you speak good, when you are evil? For out of the abundance of the heart the mouth speaks. The good person out of his good treasure brings forth good, and the evil person out of his evil treasure brings forth evil. I tell you, on the day of judgment people will give account for every careless word they speak, for by your words you will be justified, and by your words you will be condemned.”

Matthew 12:33-37 ESV

Gus Bus Smackdown!

April 19, 2016 F3 Knox

THE SCENE
50F and Cloudy

Welcome & Disclaimer

THE THANG
COP
Imperial Walkers x10 (IC)
Hillbillies x10 (IC)
Side Straddle Hops x25 (IC)
Hit the Head (to latrine and back)
Side Straddle Hops x50 (IC)
Gorilla Humpers x20 (IC)

Circuit

Thigh Master x10
Y Squat x10
Burpees x10
Hydraulic Squat x10
Merkins x10

Rinse and Repeat

Ring of Fire
PAX hold Al Gore while one #HIM completes 5 burpees or 5 hydraulic squats (user’s choice) until all PAX have completed exercise.

ABS
Big Boy Sit-ups x10 (OYO)
Flutter Kick x12 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)

BONUS – La La Leggy!
Squats x 20
Lunges x 20
Drop Lunges x 20
Jump Squats x 20
Calf Raises x 20

Ratchet’s Shoulder Blaster

COT
Number off and Name-O-Rama

BOM
Nehemiah was given a vision by God to rebuild the walls around Jerusalem. The task itself was difficult, but he gathered the people and materials to make the vision a reality. But he had doubters: Sanballat the Horonite, Tobiah the Ammonite, and Geshem the Arab. They doubted him, ridiculed him, and threatened him. Nehemiah never lost sight of his vision, trusted God, and stayed ready to fight if necessary.

Nehemiah said, “Do not be afraid of them. Remember the Lord, who is great and awesome, and fight for your brothers, your sons, your daughters, your wives, and your homes.”

We all have a task at hand, and we also all have doubters. We must (1) never lose sight of our vision, (2) trust God, and (3) fight for what has been entrusted to us.

MOLESKIN
The PAX stayed in the Circle of Trust as we repped out some familiar and not-so-familiar leg and ab exercises. Because the Q didn’t effectively communicate the need for CMUs, a few audibles were called on the fly to ensure all could participate and get better together.