F3 Knoxville

Author: BackBlasts

ShamRUCK

AO: shamruck
Q: Mermaid
PAX: Eliza, Booster, Mermaid, Fabio (Joe Hamilton)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Catching up on old incomplete back blasts

Follow that frisbee

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy, Bartman, Madoff
FNGs: None
COUNT: 5
WARMUP:
Very special WARMUP

THE THANG:
Mosey to the causeway rail rows 25, 20, 15
15 Dips and 10 decline merkins at the large pavillion x 2
20 incline merkins
Mosey to the parking lot.
After buy-in (3 wmd merkins) pax rolls exercise dice and throws frisbee to see how many reps. Mosey to far cone and back to frisbee for exercise.
Round two we did 2 exercises per throw
Exercises:
Burpees
Crunches
Squats
Lunges
Ssh

MARY:
No time

ANNOUNCEMENTS:
Dad camp this weekend
Check out the q sources ao on Sunday mornings at 0600.

COT:
Everyone makes mistakes, turn them in to opportunities to learn

Fear the Brau, bruh

AO: asylum-am
Q: Unibráu (Nick Robinson)
PAX: Tropicana, P3, Grandslam, TRC/Crab legs, Pac-man, Matlock (Bill Maddox), Sawdust, Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Snitch (Cory Beilharz )
FNGs: None
COUNT: 11
WARMUP: No time for such nonsense. The Brau waits for no one

THE THANG: mosey around the entire livelong park. Follow the Brau. Stopping periodically for merkins and other stuff

MARY: she ain’t here

ANNOUNCEMENTS: one nation under Brau

COT: a Brau divided amongst itself cannot stand

[f3knoxvillemain] Gresham Hill Bear Crawl

AO: f3knoxvillemain
Q: Z-Pack
PAX: FixerUpper, Wedding Singer, Hobie, Prairie Dog (Trey Barrett), Magic Mic (Jarrett Woodall), Z-Pack, Hand Full (Dan Davison), The Six, Frostbite
FNGs: None
COUNT: 9
WARMUP:

hill billies ic
windmills ic
squat and Reach ic
Overhead Claps IC
baby Arm circles ic
Michael Phelps oyo
tempo Merkins IC

THE THANG:
Bear Crawl Gresham Hill
Bear Crawl from AO up to upper Church Parking Lot
Do 11s – Merkins and LBCs 4ct
Continue to Bear Crawl – Slowsey Across the Road
Do 11s at top of Stairs – Carolina Dry Docks & Flutter Kicks 4ct
Bear Crawl to the top of Path
Do 11s Lunges, double leg & hello dollies 4ct

MARY:
no

ANNOUNCEMENTS:
marine mud run – August 31- F3 will have a tent
do lunch with your AO brothers!
Quacken lunch on 8/16 at 11:30 am at Buddy’s BBQ on North Broadway

COT:
Same as Monday! Check out the backblast from Monday’s workout.

[mountainbiking] Sugar and Rum did it again

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Abscess, Imaginary, Doogie, Tank (Chris DeFranco), Frosty
FNGs: None
COUNT: 5
WARMUP: none

THE THANG:
Baker Creek: up redbud to session Barb Burner a few times the over to Soups on. Took campground connection over and up to the Bamboo to Marie Myers. Yellow Jacket to Hard Labor to AEIOU to Redwood (Doogie got a flat here) to Remedy Hill shortcut #2. Then we went sideways. Abscess went OTB and separated his shoulder and we hiked out the last 200 yards to the lot where Frosty rode back got his truck and took Abscess to the hospital. (After a few hours of intense pain, they put it back in place) Imaginary and Doogie rode the trail back and Tank followed Frostys truck down Sevier Ave back to the BC lot.
MARY:
None
ANNOUNCEMENTS: none

COT: none due to injury, but we prayed for Abscess.