F3 Knoxville

Tag: Toretto

Battleship at the Shammy

AO: shamrock
Q: KickFlip
PAX: Commission, slappy, LeBling, Oscar Meyer, Stitch, Gringo, Honeydew, Mermaid, Jardet, Anchorman, Eliza, Base Salary, Curveball, Crawlspace, Toretto, KickFlip, Snaggletooth (Elijah Tafao), Nutcracker (2.0)
FNGs: None
COUNT: 17
WARMUP: RFTS/LIH, Cherry pickers, TIE fighters, down dog, $tretch, merkins, mountain climbers, predator jacks, walking stretch kicks, walking fence steppers. Mosey to the big parking lot.

THE THANG:
Divide into two teams for Battleship. 5 sets of cones set out facing each other. Run and grab a tennis ball, sprint to your far side, sprint to a battle station and perform the exercise on the cardboard, fire your tennis ball at the other team’s ships. Repeat until one team sinks all of the other team’s ship.

Team 1 wins Round 1. Team 2 wins Round 2.

Teams hold plank while 1 man sprints to collect a tennis ball and comes back. First team to 17 balls is our winner.

MARY:
“Turn it Up” by Oh the Larceny. Burpee each time the song says “Turn it Up” – SSH the rest of the time. Crawlspace and Toretto finished and hereby join Erector in the PAX Hall of Fame as men who have completed this challenge!

ANNOUNCEMENTS: Mermaid’s home tonight, Rainbow Falls hike tomorrow, Mountain Biking AO launches Monday, Escape From Haw Ridge April 5th – details for all these are on Slack.

COT:
Tagged on to Crawlspace’s COT from Wednesday – specifically about having discipline over your thoughts.

Take every thought captive…and make it obedient to Christ… 2 Corinthians 10:5

Philippians 4:8
“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

Let’s work to get really good at realizing when our thoughts are negative and we are daydreaming about guilt, mistakes, slights (real or imagined), and other unhelpful darkness where (whiny voice) “I’m the victim…” Let’s get good at shifting out of that mindset and into virtuous thinking. One of the best ways to shift from negative thinking to positive thinking is by expressing gratitude.

Tour De Belmont West & Gulf Park

AO: shamruck
Q: Mermaid
PAX: Mermaid, Toretto, Dumpster Dive, Mailbox
FNGs: None
COUNT: 4
We had a nice walk through Gulf Park & Belmont West with a brief tour of the back of the Cedar Bluff Schools. We were running about two minutes behind so we began the circle of trust on the way back.

We discussed the power of your attitude as a filter for the things that happen to you. Often times (within reason) a positive outlook impacts how you grow or learn from events. How will that reaction define you?

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)

Counting to 10

AO: shamrock
Q: Bed Wetter
PAX: Swifty, Eliza, slappy, Toretto, Tinker, Stitch, LeBling, Honeydew, Dumpster Dive, Skidmark
FNGs: None
COUNT: 11
WARMUP: each person of the Pax selected a warm up
THE THANG:
5 minute Indian Run
-10 Rounds-
10 Merkins
10 Big Boys
10 Squats
10 Glute Bridges
side straddle help while waiting on Pax to finish round
Farmers Carry from CMU Pile to workout station and back.
Followed by 10 minutes EMOM
5x burpees
MARY: N/A
ANNOUNCEMENTS: Thursday / F3 Beer & Food at Carolina Ale House, BETTY’s family brought a hoss of a new baby into the family! Biggest Loser every Monday.
COT:
Gift of Giving,
The gift of making someone smile can go a long way. Take a look at all things around you and how thankful we should be. We are fortunate to have the brotherhood we have established. These are life long friendships. I encourage to find a way to give to either a church, someone in need, a child for Christmas, or just anything in General.

A prayer for 2024:
God of Love, You are with us in every transition and change. As we enter this new era with excitement and even some anxiety, we recall your deep compassion, presence, and abounding love. We thank you for the gifts, talents, and skills with which you have blessed us. We thank you for the experiences that have brought us to this moment. We thank you for the work of others that gives breadth and depth to our own work. Be with us as we move forward, rejoicing with you and supporting one another.
We ask this in your Holy Name.