F3 Knoxville

Tag: Mermaid

1st SHAMruck of 24

AO: shamruck
Q: Oscar Meyer
PAX: Eliza, Snaggletooth (Elijah Tafao), Mermaid, Mailbox, Tailhook, slappy, The Situation, Dumpster Dive (Brad Burnette), Dumpster Dive, Oscar Meyer, None
FNGs: 1 None
COUNT: 11
WARMUP: none
THE THANG: disclaimer then straight ruck to hey bear and back
MARY:
ANNOUNCEMENTS: convergence (f3 smokies) Saturday 7 am (springbook in Alcoa)
COT:1st cor 6:19-20
Mental health is a big deal! We are all working on our physical bodies and need to keep the mind healthy as well. I had a good friend die by suicide last year. If you are having issues or problems get help! Grab a friend or counselor and get help! Also with new years comes resolutions don’t try to change everything keep reiterating your self a small change over. Long time will do much more than a large unsustainable change.

Oldie but a goodie

AO: shamrock
Q: Anchorman
PAX: Mermaid, Base Salary, Dumpster Dive (Brad Burnette), Skidmark, Stitch, Swifty, Crawlspace, Eliza, The Situation, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 11
WARMUP:
Side Straddle Hops 20-4 count

5 Merkins
Cherry Pickers: 5
5 Merkins
Tie Fighters
5 Merkins
25 Calf Raises
5 Merkins

THE THANG:
Mosey to CMU pile

Warmup to the suck!
25 Curls
25 Flutter kicks – 4-count
50 CMU Bench press
50 windshield wipers

Mosey with CMU to the covered walkway

10 Squat presses, but do 5 presses at the top before your next squat
-run short loop after each exercise
20 Hello Dolly 4-count
30 CMU rows
40 Alternating CMU Merkins
50 CMU overhead press
60 American Hammers single count
70 LBCs
80 SSH single count
90 CMU Bench Press
100 scissor kicks single count
added 10 extra CMU bench press
Return CMUs
50’ CMU drag

MARY:
Monkey Humpers

COT: Think about the positive accomplishments of 2023. Some lost weight. Some got in more Bible reading or other book reading. Maybe we invested more into our family and friends. Don’t get down about things that you didn’t accomplish, but set some goals for 2024.

The Last Fake Gloom

AO: asylum-pm
Q: Steam
PAX: Pusher, Lilydipper, Sparkler, Tenderfoot, Pele (Jon Lindberg), High Heels, Jeevan Kypa (Scrubs), OnStar, Crash Dummy, Mermaid, Brick, Toretto, 50Cal
FNGs: None
COUNT: 14
Let me throw out a date to you all: January 2nd, 2016 — this is the date a backblast by Ratchet on our website identifies the first evening workout launching here at The Asylum.
– On Thursday, January 7th, 2016 the first Thursday night workout launched here at the Asylum PM.
– 7 years later here we are ready to rock the last Thursday night workout of 2023 together.
– f3knoxville.com/2016-meet-the-men-of-f3-knoxville/

WARMUP:
– SSH: 105
– Hillbilly: 10×4
– Rockette: 4×4
– Cherry Pickers: 10×4
– Man-Maker: 5×8

THE THANG:
(Mosey to the New Pav)
1 — Nickel, Dime, Quarter
– Get a BB
– 3 POC in The Island: End curb, middle, end curb (corresponding with the # of reps: 5, 10, 25)
– All POC in The Island = merkins
– Xs in the New Pav switch every time you come back to relieve your BB
– Squats, dips, box jumps/step-ups until recovered
– Rinse and repeat with your BB until both of you have completed all 3 POC in The Island

2 — There And Back Agains
– Start at the top of The Island
– 4 POC: top, 1/3, 2/3, other top
– 25, 50, 75, 100 LBC
– Run to the POC – execute the reps for that station, run back and touch here
– When you finish the 100 LBCs at the other end, stay there
(Mosey to the base of Pickett’s Charge —> run up to the lookout at the Coliseum)

4 — The Silent Trifecta
– 30 seconds of silence while holding the squat/plank/etc
– Sprint the Coliseum loop
– Rinse and repeat for a total of 3x
– On the 2nd + 3rd time: think of someone that has made an impact on your life this year
(Run back to the 🇺🇸)

ANNOUNCEMENTS:
– Polar Bear Plunge on 1/1/24 (checkout the #polar-bear-plunge2024 channel in Slack for more info)

COT:
Enemy Occupied Territory
(See more in message thread)

[karns-otb] Twelve Days of Christmas Around the Ram

AO: karns-otb
Q: Sawdust
PAX: Smoked Pickle, Voodoo, Betty, Mermaid, Commission, Leland Robbins (Geiger)
FNGs: None
COUNT: 7
WARMUP: SSH, Cherry Pickers, Windmills, Rockettes, Tempo Merkins, Imperial Squat Walkers, Tie-Fighters & X-Wings

THE THANG:
Twelve Days of Christmas Circuit Around Campus
1 – Peter Parker Pickle Pounder
2 – Imperial Squat Walkers
3 – Carolina Dry Docks
4 – Lt. Dans
5 – Burpees
6 – Big Boy Sit-Ups
7 – Crunchy Frogs
8 – Sumo Squats
9 – Rockettes
10 – Jungle Bois
11 – Merkins
12 – American Hammers

COT: Explained the reason behind the 12 Days of Christmas & making sure Christ is the center of this season.

Ruckin’ Around

AO: shamruck
Q: Steam
PAX: Snaggletooth (Elijah Tafao), Eliza, Crawlspace, Dumpster Dive, Mermaid
FNGs: None
COUNT: 6
WARMUP:
– Putting the ruck on
– Stretching OYO

THE THANG:
– Rucked the route above ⬆️
– Stopped 4x for 10 merkins + 10 squats w/rucks
MARY:
– Stretching OYO (60 seconds or so)

ANNOUNCEMENTS:
– Polar Bear Plunge ‘24 happening on 1/1/24. Check out the #polar-bear-plunge24 channel for more info.
– 1st convergence of 2024 at Big Ball on 1/20

COT:
[ Let’s Be Men That Go And See ]
I shared this with my men’s group on Christmas Eve and hopefully it encourages you to look go and see just like it did for me.

I have just one question for you: Are you ready to go and see?
If you look at the story of the angels visiting the shepherds in Luke 2, check out the response these men have below.

When the angels went away from them into heaven, the shepherds said to one another, “Let us go over to Bethlehem and see this thing that has happened, which the Lord has made known to us.” And they went with haste and found Mary and Joseph, and the baby lying in a manger.
-Luke 2:15-16 (ESV)

The shepherds were doing thier duty as men, were visited by an angel, and told a powerful news story and message. They received word that “unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger (2:11-12).”

Their response? “Let’s get over to Bethlehem as fast as we can and see for ourselves what God has revealed to us (MSG version).” Notice in verse 15 that the shepherds don’t credit the angel with the information made known to them, but the Lord. There was no doubt. We see that somehow, they understood it was God that revealed this to them.

Imagine hearing this news, the best news you could ever receive – what would your response be? What if we were men that responded to the news of Jesus being born like the shepherds: Let’s go and see. Why? Because the Lord has made this known to us. So as we celebrate our Savior becoming flesh tomorrow, are you ready to go and see? We have opportunities to do this every single day bro! As we continue to tune our hearts to the Holy Spirit and press into where God is calling us because of what He makes known to us, let’s be men that go and see. See what He could do in and through this situation. See how He moves through relationships, friendships, and your ministry. He sent His son down to become flesh while being full of grace + truth so that you and I could have an intimate relationship with him and have access to our Heavenly Father. I encourage you to go and see what God has for you this season for yourself, your family, and your sphere of influence. Ask him! He loves you deeply, as a son of the one true king.