Proton – Page 8 – F3 Knoxville

Simple, effective and together

December 4, 2019 Tank

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

Merkins 20
Dry docks 30
LBCs 30
Burpees 15
Get ups 10 each side
Overhead claps w/ squat 20
crab toe touches (bear if needed) 30 total
Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also. I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t. The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house

JUCO Leg Day Meets the Equalizer

October 14, 2019 Mermaid

THE SCENE: Cool, breezy low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers

Baby Arm Cirlces Forward

Baby Arm Circles Backward

Arm Stretches

THA-THANG:

Two laps warm up

Tennis court teaser

Ascending Exercises at each court. 4 courts, 2 lines per side.

Merkin/Bear Crawl

Monkey Humpers / Walking Lunges

Groiners/Duck Walk

Pistol Squats (2 count, for each leg)/Bernie Sanders

Run to hill (repeat series 3x)

El Capitan up hill

Handrail push ups On top of handrails

Handrail Dips

Handrail Pull Ups

Rocky Balboa

Calf Raises

Run down to trail

Hop guide wire, 10 reps every 10 poles

wide merkins

BBS

Diamond Merkins

Squats

Carolina Dry Docks

Run one lap

Leg Stretches

hamstring

Quad

groin

Glutes

Run a lap

MARY:

Windshield Wiper

American Hammers

LBC’s

ATM’s

Gas Pumps

Run a lap

COUNT-OFF & NAME-O-RAMA
6 HIM’s showed up. One from Memphis, and one FNG. Welcome Slicnut and Welcome Head Gear (FNG).
CIRCLE OF TRUST/BOM:

Matthew 22:35-40

MOLESKIN:

ANNOUNCEMENTS:

IPCwk2 – Dog Pound

September 10, 2019 La-Z-Boy

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees OYO x 10
THA-THANG:

Hey watch dis’ ^^^^^^
Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves.

No man left behind, no man left the same.

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!

Bombshelter Killer Bs IP challenge

September 3, 2019 Woodshack

THE SCENE: Upper 60s n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 ssh IC silent count in honor of Garrett Jablonski
THA-THANG

Killer Bs iron pax week one challenge
5 rounds for time .see picture ….
handy.

MARY:
Flutters x10 IC

alternating Superman’s x20
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
Remembering Garret . Thank you Tank for speaking this morning about Garret and thank you to Proton for praying us out.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

How do you spell BEATDOW*N?

August 31, 2019 Hawk

THE SCENE: Cool, low humidity, most beautiful sunrise in Knoxville
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25-4ct. SSH, Cherry pickers, Moroccan nightclubs, Baby arm circles forward and back.

THA-THANG:
Mosey to trail

B: Burpees – Route 66 style

E: Everest on Everest up to stump (see Exicon for description of exercises), run up rest of Everest to road.

Mosey to Pier behind KUB substation

A: ATM – 1 round

T: Tammy Wynette

D: Dying cockroach (2 sets, 10-4 ct.)

O: Obama (8 rounds for 8 years)

Mosey to main lawn.

W: Wilt Chamberlain

Mosey to parking by restrooms

N: Newtons Cradle (10 – 4 ct., 3 rounds)

Run up small hill to AO

MARY:
Crawdad led box cutters, Gus led shoulder blasters until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that God is greater than our fears, insecurities, and what we understand. Too often we put Him in a box that we comprehend, but He is so much more. The relationship is similar to what we have with children where they have a very limited and sometimes skewed perspective of the world. That is how we are to God.

MOLESKIN:
Isaiah 55:8-9

ANNOUNCEMENTS:
None