F3 Knoxville

October Juco metric

AO: juco
Q: Guardrail
PAX: Breadstixx, Wanderer, Wheelchair (Jonathan Perelman), Sweeper (Daniel Wilkins), Booster, Stye (Hal Phillips)
FNGs: None
COUNT: 7

WARMUP: ssh, Thai chin warrior, tempo squats, tempo merkins
THE THANG: Part 1:  RUN
10 minute timer
Run from Line 1 to Line 2 (~10 yards) and back to Line 1

Run from Line 1 to Line 3 (~20 yards) and back to Line 1 

Run from Line 1 to Line 4 (~30 yards) and back to Line 1

That is 1 rep

Rinse and repeat as many times as you can in the 10 minutes.

1 minute rest

Part 2:  AMRAP

3×2 minutes timer

Count the total number of reps (cumulative, not individual)
2 minutes AMRAP SSH2 minutes AMRAP High Knees (count 1 leg)2
minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS repeat
MARY: no time
ANNOUNCEMENTS: brolympics Saturday! sign up to Q in November!
COT: see #running where Trash panda brought a solid word.

Cold movement

AO: rampart
Q: Skeletor
PAX: Outnumbered, Lucille (Austin Williams), Porthole, Wingman, GoDaddy (Zack Williamson), Feeny
FNGs: None
COUNT: 7

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

52 surprises and a Migraine

AO: brickyard
Q: Natty
PAX: Lizzy, fast-n-easy (Nate Votta), Herbie, Switchgrass (Stacy Clark), Gordie, Natty
FNGs: None
COUNT: 6
WARMUP: 20 SSH, 20 OH Claps, 20 seal claps, 20 Chinooks, 20 OH Press, 20 Army Cherry Pickers, 20 Thai Fighters, 10 Windmills
THE THANG: mosey to Field and lunge the end zones sprint the straights performing 10 Man Makers at each except the last do 12 for total of 52
BOMBS
50 burpees P1, P2 sprints to EZ and back
100 OH Claps, Bear Crawls to 50 and sprint back
150 MKNS, side shuffle L to EX and R back
200 BBS. Bernie to EX and back
250 SQUATS, run up and down 4 flights of stairs
15 Australian Nut Knockers

MARY: 10 Bruce Lees
ANNOUNCEMENTS:
COT:

Ruck or Treat 2023

AO: shamruck
Q: Eliza
PAX: Mermaid, Oscar Meyer, Toretto, The Situation, Eliza, Imaginary
FNGs: None
COUNT: 6
WARMUP: ruck
THE THANG: ruck
MARY: ruck
ANNOUNCEMENTS: brolympics and Ruck GTE
COT: Don’t be too prideful to ask for help.

The Dawg Ruck

AO: asylum-am
Q: Sawdust , Gibbler (Tim Basch), Matlock (Bill Maddox)
PAX: bluebird
FNGs: None
COUNT: 4
THE THANG: 3.9 Mile Ruck

COT: Cinco’s Friends Tribute