F3 Knoxville

Tag: Toretto

The Quest for Halloween Decorations

AO: shamruck
Q: Mermaid
PAX: Eliza, Toretto, Mailbox, Anchorman, Ribbed, Dumpster Dive, Crawlspace, Mermaid
FNGs: None
COUNT: 8
We moved fast, and covered a lot of ground today. We were seeking Halloween Decorations with two specific stops in mind. We were 4 minutes late as a result, and did the COT on the fly during the last half mile.

COT Topic was about my daughter and critical thinking, as she was uncomfortable with a question in school. The paraphrase was something like why do we teach children religion, and the answer was that they are impressionable. She said that made her uncomfortable and we were able to have a great conversation about discernment, wisdom, truth, and religion.

Also 3 runners, Toretto, Mailbox, & Anchorman. 2 Dogs joined the ruckers, and I am sorry for the blurry pic.

Cool Fall Breeze Ruck

AO: shamruck
Q: Eliza
PAX: Anchorman, Baby Boomer, Mermaid, Toretto, Tonka, Stripped
FNGs: None
COUNT: 7

THE THANG: Neighborhood ruck including all of Laurel Hill.

COT: what are you passionate about !?

Nice and Easy Circuit

AO: shamrock
Q: Eliza
PAX: Oscar Meyer, slappy, Nadia (Aaron Jacques), Free Fall (Justin Whitaker), Dumpster Dive, Flower Pot, Crawlspace, Band Camp, Toretto, Honeydew, Stitch, Skidmark, Waxjob
FNGs: None
COUNT: 14
WARMUP: SSH, Hairy Rockettes, Updog, downdog, 5 tempo merks, stretching

THE THANG: mosey to CMU pile and convene in back parking lot

2 sets of exercises in the parking lot and 2 runners. Runners take one short lap around the lot and bump you to the next exercise until it’s your time to run. When done with Set 1, you bump and join set 2 and vice versa.

First set: OH press, V Ups, Curls, Flutter Kicks, CMU Swings, Big boys

Second set: Alternating Rows, Plank Jacks, Bench Press, Side Crunches, Blockees, Heels 2 Heaven

Time for 11’s rocky balboas and curb squats

MARY: built in – 1 minute plan

ANNOUNCEMENTS: disc golf, bonfire, IPC coming up

COT: what are you dedicated to? What gets your focus, energy, time, attention, money?!? Be dedicated to important things whether it’s your M or your 2.0s or your job or quiet time or F3. Evaluate what you’re dedicated to and recalibrate to what’s really important.

Double Date

AO: shamruck
Q: The Situation
PAX: Anchorman, Toretto, Booster
FNGs: None
COUNT: 4

THE THANG:
I took a lovely 3-mile walk through Gulfwood with my friend Booster. Toretto and Anchorman went on a nice run through the back of Webb.

COT:
Ephesians 2:10 — What good works has God prepared for you? Look close to home. Your area of greatest impact is probably right in front of you.

[juco-rush] Changing of the Guards and the Route

AO: juco-rush
Q: Butterknife
PAX: Zippy, Nadia (Aaron Jacques), Tooth Fairy, Full Tank, Wagon Wheel (John-Mark Chesney), Erector, Trash Panda (JUCO), Toretto, Butterknife
FNGs: None
COUNT: 9
WARMUP:
1.5 miles to Reagan Rd

THE THANG:
Fartlek style run 30, 60, 90 seconds of running with equal recovery times x5.

1.7 mile Cooldown

MARY:

ANNOUNCEMENTS:
Erector passed the invisible flag to Trash Panda (JUCO). Thank you both for your leadership!

COT: