F3 Knoxville

Rucker turns to runner

AO: asylum-pm
Q: Lizzy
PAX: Pele (Jon Lindberg), Pusher, Colonel, Mr Jinxy, Abacus, Doubtfire (Nick Bond), Rooney (Carl Whipple), Lilydipper, Tenderfoot, Glamper
FNGs: None
COUNT: 11
WARMUP:
No ssh

THE THANG:
Did lots of dumb things with hill sprints

MARY:

ANNOUNCEMENTS:

COT:

[juco-rush] An ode to Barkley

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Data, Cheap Ride, Double Coat, Erector, Butterknife, Trash Panda (JUCO)
FNGs: None
COUNT: 6
WARMUP: mosey around

THE THANG: 5 loops of 5 things, odd loops on and even loops recovery

ANNOUNCEMENTS: watch the Race that eats its young, https://youtu.be/LZ-DE-hmiGE?si=gVj8VcB4-5o-hMeI

COT: juco

and the national champion is….

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Sawdust, Tropicana, Hands, Cat Gut (Mike Davis), Farley, P3, Backflow (Wesley Hunt), Rainbow, Snitch (Cory Beilharz ), Love’s, Double Wide
FNGs: None
COUNT: 12
WARMUP:cbs music. 5 motivators. Lap around lot

THE THANG:

Each HIM drew a team and a seed. Divided up into 4 pods and headed to sub regional
Each HIM could reduce the burpees of each pod by naming either the nickname, Coach or player from his school
Spoiler: NCAA trivia is NOT the Pax’ bailiwick

Seeds 13-16. Denver
Scale the Rocky Mountain (baby Everest) and run down Route 66 to the next pod to bump the next group

Seeds 9-12. Providence. Like the Cloud, Providence is cold, smelly, weird. And can’t grow real grass
AMRAP of big bois, step ups, and flutters until bumped to

Seeds 5-8. Milwaukee..after running arm in arm like Laverne and Shirley to the PAV…the Pax picked a wheel of cheese (coupon) for an AMRAP of curls, table rows and derkins before being bumped to

Seeds 1-4. Lexington. The nicest region. Just like highly trained thoroughbreds we worked on legs with lunges and squats

MARY: Final Four. Trivia contest. First semi the low seed upset the top Seeds

Second semi- the 9-12 Seeds also pulled the upset

Final game- the winning trivia answer was blurted out by Sawdust….so our national champion is….the Texas Longhorns??? What in the name of Matthew McConnaughy is that??

ANNOUNCEMENTS: i might need a bracket intervention

COT:John 17: 14-16

Speak truth. With grace

Lightweight Not The Honker- Confirmed

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Ribbed (Joshua Sagraves), Lightweight, Snowbird, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, Tie Fighters, Gradycorns, Rockettes, Tempo Squats

THE THANG:
40 on 20 off 4 rounds of each exercise, 1 minute between sets

MARY: putting away the CMUs

ANNOUNCEMENTS: haw ridge, F3 Roco Ice Bears, Hardship Hill

COT:2 Corinthians 4:16-18

Et Tu Brute?

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Cannon Ball (Sam Crockett), Huffy (Ken Hill), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
Mosey to Performance Lawn for 4 corners

44 BC in honor of year Julius C was killed
11 at each corner
Merkins
Prison Squats
Big boys
Mtn climber

Mosey to amphitheater
3 sets of 15 for March 15
Derkins
American hammers
Rows

Mosey to Rock pile
Sets of 23 for number of times Caesar was stabbed
Curls
OH Press
Front raise
Skull crusher
Goblet squat