F3 Knoxville

Author: BackBlasts

52 Card Beatdown

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Gmail
FNGs: None
COUNT: 4

WARMUP:
SSH IC
Flamingo Stretch
Abe Vigoda
Cherry Pickers IC
Michael Phelps
Baby Arm Circles IC
Tempo Merkins IC
Tempo Squats IC
Mountain Climbers IC
Run Panda Express

THE THANG:
♥️ – Burpees
♦️- Decline Merkins
♣️ – Lunges, single leg
♠️ – Step Ups, single leg
Ace – run a lap around park
Jokers are wild.

The number on the card drawn equals the number of reps. Jack is 11 reps, Queen is 12 reps, King is 13 reps.
We made it through most of the deck including 3 laps around the park, which is about 1 mile, total.

MARY:
no, ran out of time

ANNOUNCEMENTS:
Convergence at big ball on January 20. Quacken guys need to plan the pre-ruck

COT:
Examine your life.
We talked about roles, goals, planning and the brevity of this life. This was encouragement for us all to be intentional in the spheres of our lives. We can do this by planning and and examining our priorities. What is God calling you to? Let’s keep pushing and continue to grow as HIM in 2024.

Pavilion dry workout tabata dicey

AO: the-farm
Q: Gibbler , Waxjob
PAX: I-Beam, Mayberry, Waxjob, Gibbler, Monstar
FNGs: None
COUNT: 5
WARMUP: stuff to stretch
THE THANG: recycled cardboard workouts and random dice rolls while listening to classic rock.
MARY: stretching
ANNOUNCEMENTS: Pablo Escobar is dead and had hippos that are invasive to Columbia. @mayberry has opinions about a lot of songs.
COT: be good to others

Plunging Into the New Year

AO: asylum-daybreak
Q: Lilydipper , High Heels (Henry Ritchie), Charmin (John Willis)
PAX: OnStar, Rainbow, F6, High Heels, Veggie (Rylen Huddy), Crawdad (Robbi Dickens), Matlock (Bill Maddox), Choir Boy, Dung Beetle, Gibbler, Charmin (John Willis), Jumbo(Carter Dickens), Pusher, Pele (Jon Lindberg), Drum Major, lebowski, Tropicana, P3, Scully, Honeydew, Tenderfoot, Lilydipper
FNGs: None
COUNT: 22
WARMUP: Charmin had us doing all kinds of things that unnerved us before even getting to The Thang.
THE THANG: Charmin took us to three different pavilions where we were crushed with his mesmerizing and crushing exercises. We took CMU size boulders to the first pavilion and he made us raise and swing those things around until are arms could no longer take it.
High-Heels took over after the third pavilion of exercises by Charmin. High-Heels took us to the Caribbean parking lot where we ran from 6 o’clock counter clockwise to 9 o’clock stopping at 3, 12 and 9 o’clock to do various exercises. We did this about a million times until we were barely breathing. Lilydipper took us from there back to the 1st Pavilion to grab those doggone boulders that Charmin wore us out with. We had to go to the AO parking lot and team up for Doras. Partners did exercises with the dagnab boulders while the other ran around the parking lot, a heaving and a bursting with air until partners traded places. We weren’t done after we put the boulders back. Lily made us run various sprints (Bernie, High Knees, etc.) until we had stumble to the pavilion for the BOM.
MARY: We were so beat down what we didn’t have the time nor ability to do the Mary.
ANNOUNCEMENTS: Convergence at Big Ball on January 20!!
COT: Message: Plunging Into The New Year
Why do we this F3 Thing for another doggone year
1. It is completely stupid
2. It involves community.
3. It is a line of demarcation.
4. It is acceptance of pain.
5. It is release.
6. It is invigoration.
7. It is celebration.
Also, prayers for F6 on vocational search, prayers for those heading back to school or college, and praise for the health of Matlock’s nephew, John.

Frozen fingers

AO: shamrock
Q: KickFlip
PAX: Crawlspace, Oscar Meyer, Tailhook, Voodoo, Mermaid, Waxjob, slappy, Stitch, Colonel (Alex Wallace), Commission, Snaggletooth (Elijah Tafao), KickFlip
FNGs: None
COUNT: 12
WARMUP:
-Phelps
-KCP
-Ankle Taps?
-Lunge Switch?
-Projectivator
-Predator Jacks
-Merkin Jacks?
-Mosey to the blocks

THE THANG:
Carry a block to the first speed bump. Do 5 exercises, rifle carry to the next speed bump, run to the end of the road and back, then do exercises again. Repeat until the end. First bump is 10 reps each. Each successive speed bump the rep count goes up by 10.

Form 2 teams. Shuttle run to steal a tennis ball from the other team’s box and drop it in your team’s box. Repeat until Snaggletooth had enough and just blew the whole thing up.

Return the blocks. RTF.

MARY:
Plank. Each man tries to guess if the next card in a deck will be red or black. If he is right, we stay in high plank. If he is wrong, we switch to low plank (or one arm up, etc.) until a man guesses correctly – then back to high plank.

ANNOUNCEMENTS:
CONVERGENCE Jan 20th.
Upcoming Shamrock 2nd F opportunities.

COT:
Change is inevitable. Growth is intentional. Any growth that you want to experience this year – in your fitness, fellowship, faith, leadership, etc. – will NOT happen by accident. Let’s be intentional. The difference between a dream and a goal is a plan. James Clear says, goals don’t determine success. Systems determine success. Goals are good for planning your progress and systems are good for actually making progress.
Here’s a template for building a system.
1. Have a super clear description of what success will look like.
2. Develop your plan: What and when, and how. Pro tip: make changes small, obvious, and automatic.
3. Eliminate distractions (that includes good things that keep you from great things).
4. Obsess about the process, not about the results. Committing to the process is what makes the difference.

“The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”
Proverbs 21:5

Crazy 8s with “light recovery”

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Gibbler, Rainbow, Bunny, Matlock (Bill Maddox), Charmin (John Willis), Woodpecker, Code Brown, Tropicana, Double Wide, Sawdust, Hot Tub (John Muller), Cosmo 2, Hands, P3, Newton
FNGs: None
COUNT: 16
WARMUP:
SSH – 20
Windmills – 10
Tie Fighters – 15 each
Michael Phelps – 20 on your own
Cherry Pickers – 5
Tempo Squats – 10
Tempo Murkins – 10
Deep Squat – hold for 20 seconds

THE THANG:

Two figure 8s around the overlook and Asylum with 8 stops along the way, followed by a light recovery session (down and back up Everest) between rounds.

4 Stations:
– Station 1 – 50 Reps
– Round 1 – LBCs (Single Count)
– Round 2 – Hello Dollies (Single Count)
– Station 2 – 20 Reps
– Round 1 – Man Makers
– Round 2 – Burpees
– Station 3 – 50 Reps
– Round 1 – Squats
– Round 2 – Alternating Lunges (Single Count)
– Station 4 – 20 Reps
– Round 1 – Carolina Dry Docks
– Round 2 – Merkins

MARY: Trip down the river in self propelled water vessels with the one and only @Cat Gut.
ANNOUNCEMENTS: Convergence at BigBall on the 20th. Hot Toddy Bday Q TOMORROW
COT: Fight the temptation to compartmentalize the Lord, Lean on him in everything.