F3 Knoxville

[juco-rush] Little Steele

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Tooth Fairy, Erector, Butterknife, Fetch, Cheap Ride, Data, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Bottom of Steele Hill

THE THANG: run up Little Steele to end of fence, cool off back to bottom, run up other side to HVA entrance, cool off to bottom x 3-4

MARY:

ANNOUNCEMENTS: juco

COT: juco

[mountainbiking] Gotta get 10

AO: mountainbiking
Q: Tank (Chris DeFranco) , Billy Goat
PAX: Abscess, Bling, Imaginary, Sambo, Murlock, Spicoli, Tank (Chris DeFranco), Billy Goat, Toebox
FNGs: None
COUNT: 9
WARMUP: none

THE THANG: Aspire Park, Billy Goat led us around the horn and then climbed up to the ridge by way of challenger. Two options: Easy or Hard rocks. Met back up for everyone to head down the fast downhill trail Maverick. Climbed back up and took Dragon tail back down the other side. Looped around again for some extra credit. (Merlock and Tank went back out and hit Maverick a couple more times only to get a front flat and have to walk out)

ANNOUNCEMENTS: Bentonville trip in Sept. vote on your preferred date

COT: Marriage is not a race or competition against your spouse. If you’re in a competitive race, you’re going to do things and have things that are better than your competitor. Better coaching, better nutrition, better shoes, bikes etc. It about how you can be better than them. In a marriage we can’t think that way. We have to think of our spouse like we are in a relay race with them on our team. You want your team to be the best it can be. If you have ways of competing better, you share it with your team, if you have shoes or a bike or anything that will give you a competitive advantage, you share it with your team. Treat your marriage the same. Help your wife be the best she can be and it will strengthen your relationship.

Pax was lost in the fog

AO: dogpound
Q: Lightweight
PAX: Lightweight
FNGs: None
COUNT: 1
WARMUP:
Light warm up

THE THANG:
Mosey to tennis court, take a lap the broad jumps line to line x 2

Mosey to the pee rocks for 11’s of Curls and box jumps

Mosey up toward restaurant, 10 incline merkins and 10 dips on the guardrail × 3

Mosey to back bone, tried hanging leg lifts but ended up doing Imperial walkers, then Mosey down to sign × 3

Mosey to stairs for: 20 Flutter kicks, run up to restaurant, enjoy view while doing 10 flamingos, jog down to stairs for 20 calf raises, all x 3

Mosey back to pee rocks for 20 overhead press x 3

MARY: no time

ANNOUNCEMENTS: none

COT: do something for someone this week with no expectations in return

The pavilion didn’t flood

AO: the-equalizer
Q: Bookman
PAX: Bookman, Madoff, Stripped
FNGs: None
COUNT: 3
WARMUP:

SSHs, LBACs, Cherry Pickers, Tempo Squats

THE THANG:

4 rounds and change

25 SSHs
25 Bent Over Rows
50 Merkins
75 Air Squats

MARY:

LBCs
Box Cutters
Freddie Mercuries
Flutterkicks
Stargazers just listening to the rain on the metal roof of the pavilion

ANNOUNCEMENTS:

Hardship Hill today
F3 In The Nude this summer

COT:

Bill Curry: “There are two pains in life. The pain of hard work. The pain of regret. One is temporary. The other lasts a lifetime.”

Rainy Monday

AO: asylum-am
Q: Woodpecker
PAX: Fabio (Joe Hamilton), Cinco (Scott McGuire), Coolio (Greg Fox), Rainbow, Cat Gut (Mike Davis)
FNGs: None
COUNT: 6
WARMUP:
Sidestraddlehops, tempo squats, tempo merkins, ty fighters
THE THANG:
Exercise ladder
15 step-up’s, 20 merkins, 25 dips, 30 squats, 35 flutter kicks, 40 table rows. Lunge walk around the kiosk between each round
MARY:

ANNOUNCEMENTS:

COT:
Blessed are the merciful, for they shall receive mercy.
Mat 5:7