Toretto – F3 Knoxville

Ultimate 🥏

February 6, 2026 BackBlasts

AO: juco
Q: Love Shaq
PAX: Windex, Chuck Munsey, Lt. Dan, Wanderer, Starlink, Bowser, Mailbox, Butterknife, Data, Waffles, Guardrail, Fetch, Erector, Dart Gun, Daddy Mack, Toretto
FNGs: None
COUNT: 17
WARMUP: Various warmup exercises while throwing the frisbee.

Ultimate Frisbee in the lot. Turnovers/drops meant everyone had to burpee/HTH.
Point scorers called the exercise and non point scorers did 10 reps of that exercise.

Team “No Hats” won: 4-2

COT:

Lieutenant Dan once asked a group of us a simple question: “What gets you out of bed in the morning?”

The Truth:
When my alarm goes off at 5:00 AM and that bed feels like the best place on earth, I don’t argue with my feelings in that moment. Instead, I fast-forward. I project my mind to 12:00 PM and ask one question: “If I stay under these covers, will I regret it at lunchtime?” The answer is always yes.

The Lesson:
Discipline isn’t just about willpower; it’s about being kind to your “Future Self.” Proverbs 14:23 says, “All hard work brings a profit, but mere talk leads only to poverty.” Staying in bed feels like a gift to yourself in the present, but it’s actually a debt you’re forcing your midday self to pay in regret. By being here right now, you’ve already settled that debt. You’ve traded a temporary comfort for a permanent confidence.

The Challenge:
Today, when things get stressful at work or at home, remember the “Midday Audit.” Don’t make decisions based on how you feel in the heat of the moment—make them based on who you want to be when you look back on them tonight.

Another Face in the Crowd

October 11, 2025 BackBlasts

AO: asylum-daybreak
Q: Crash Dummy
PAX: Swimmies (Nathan Chesney), Crawdad (Robbi Dickens), Dung Beetle, Toretto, Dain Bramage (Will Olson)
FNGs: None
COUNT: 6
WARMUP: Cherry Pickers – 5, SSH – 20, Tempo Squats – 10, Monkey Humpers – 10. Stretching. Run twice around the AO.

THE THANG: Ran up Baby Cardiac. American Hammers – 30. Ran about 1/4 down the green way. Stopped to do 20-BBSU. Ran to the rocks before Everest: Grabbed a rock, 20 curls, 10 negative curls, 20 triceps, 10 more triceps, 20 rows, 20 BBSU with our rocks. Ran to bottom of Everest. Held plank until walkers passed. Held an Al Gore till other walkers passed. Partnered up. Run up to set of rocks (approx. 1/2 way up). Winner did 10-Merkins. Loser did 5-Burpees. Mosey back down to bottom of Everest. Partners now Bernied up to the top of the greenway. Winner – 10-Merks. Loser – 5-Burpees. Mosey to the building next to the basketball court. 10 – jump ups to the platform. 25 Hello Dolly’s then 15 Jane Fonda’s. Run up to the roundabout for Swimmies (Nathan Chesney) to give us 20+ Rocky Balboa’s. Run to the stairs to the left of the Coliseum. Run up the stairs then back around to the bottom x2. Ran to the Coliseum. Sprint around to the top. 20-Flutter Kicks. Sprinted up again, then did 10-Tempo Squats, then back to the AO. Hold Plank till time.

MARY: None

ANNOUNCEMENTS: 10-year Convergence on 11/8. Sign Ups in the newsletter. Please donate for food for the event.

COT: When Brick tapped me to be the next AOQ for the asylum-pm, I was surprised. I’ve only been coming to F3 workouts less than 2 years. I thought, “Am I even qualified to be a leader?” But after I turned 40 and realized that life is finite, my motto has been, JUMP OFF THE CLIFF & let the chips fall where they may. so, I said “YES!”

Besides lots of advice and encouragement, Brick gave me the book, Freed to Lead which is about leadership not just in F3 but in life.

There are several essays within the book but one that stuck out was by an F3 brother who goes by DROP THRILL out of South Carolina.

He starts out “I’m not a leader, or at least that’s what I always told myself.” Drop Thrill goes on to talk about wanting to just become part of the crowd. His goal wasn’t to lead but to blend in. Instead, he was asked to be site Q.
Eventually, he moved across town and began attending a different AO and again tried to just blend in and again, was eventually asked to become the site Q at this new AO.

Drop Thrill states “It’s a funny feeling when you feel totally unqualified to take a leadership role, but you suck it up and figure you’ll learn as you go”.

Guys, you may think you show up to these workouts to just do the exercises and blend in. But the reality is, you showed up because you know you’re destined to be more than just another face in the crowd.

As clean as they want to be.

September 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Free Fall, Band Camp, Dumpster Dive, Flower Pot, slappy, Crawlspace, Pool Boy (Jacob Thress), Stitch, Toretto, Eliza, Snaggletooth (Elijah Tafao), Dog Bite
FNGs: None
COUNT: 13
WARMUP: SSH, Cherry Pickers, Grady Corns, arm circles and stretching

THE THANG: variety of random exercises including cmu Mary laps and carries. Pax took turns drawing from a deck of cards and each card aligned with a specific exercise for the group.

COT: How’s your thought life ? You stand at the end of a conveyer belt of thoughts. When one comes to you, you have to decide whether it’s good or bad. Whether it’s worth keeping and holding onto or whether it’s destructive or offensive and you have to throw the bad ones away.

Push Pull or Drag Sale

August 22, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Eliza, Anchorman, slappy, Toretto, Squatter, Stitch, Craps, Dumpster Dive, Boss Hog, Lizzy, Gringo, Snaggletooth (Elijah Tafao), Boss Hog
FNGs: 1 Boss Hog
COUNT: 12
WARMUP: Run in circles, cherry pickers, speed skaters, quad stretch, monkey humpers, cobra, down dog

THE THANG:
Mosey to the track and field.
Grab the other 4 CMU to take up to the field.
Split into 2 teams. Line up behind the 2 push pull weighted sleds. We stacked 4 CMUs on each fur an estimated 140lbs.
It was not a race, but we treated it like one.
We pushed the sled about 25 yards, then we git extra low so pull it back to the start line. The last 10 yards really suck the air out of you.
The rest of the Pax called out exercises to complete while they waited their turn.
We did 4 rounds and pushed and pulled until we met our threshold.
Next, we took the 8 CMUs and returned them to the CMU pile, but first, we knocked out some extra work.
25 curls
25 chest press
25 heavy squats
25 heavy toe merkins
25 windshield wipers
25 dips
20 lawn mowers

MARY: Dealers choice

ANNOUNCEMENTS:
Lizzy will pay you in beer if you sign up for his ruck event.
Help Free fall move on Saturday.

COT:
Health check in. Who needs to get an appointment for their 1 year physical? It’s easy and free. Let’s catch things early on. We are getting old. Let’s continue sharing what works. Supplements. Protein powder. Medications. PT.
Reach out to me if you need a Dr recommendation.
Mental health. More of us are in need of assistance in that area. Tell your primary Dr and they will refer you. Sometimes 1 simple pill makes a big difference. Sometimes you just need to talk.
Love you guys. You are my people. I’m lucky to have this community of brothers.

Back up plans in the rain

April 17, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Waxjob, Crawlspace, Anchorman, Eliza, Stitch, Squatter, Toretto
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
It was raining so we sheltered at the church entrance. We did a Dora style workout. One partner did flipped back and forth between two exercises doing 10 at a time while the other partner took a lap around the covered areas. We listened to the pirates of the Caribbean soundtrack in anticipation of Escape from Hawaii Ridge.

MARY:

ANNOUNCEMENTS:
Do your backblast!

COT:
We contemplated the verse affixed to the statue at the front of the school…

““Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.””
‭‭Matthew‬ ‭11‬:‭28‬-‭30‬ ‭NIV‬‬
bible.com/bible/111/mat.11.28-29.NIV