F3 Knoxville

[mountainbiking] Better late than never

AO: mountainbiking
Q: Tank (Chris DeFranco) , Imaginary
PAX: Abscess, Trolley ( Dan Shumaker ), Imaginary, Gru Petr Hanousek, Bling, Frosty, Sambo, Tank (Chris DeFranco), 3 Peat…need to change name since are two other 3-peats AND Choo-Choo
FNGs: 1 3 Peat…need to change name since are two other 3-peats AND Choo-Choo
COUNT: 10
WARMUP: n/a

THE THANG:
Start without the Q because he doesn’t understand how central and eastern time zones work. Imaginary lead the group up the mountain by way of Relentless ridge. Then down some trail to the greenway and met up with me at the bike park. From there we rode up the mountain by eastern relentless ridge and then bombed down The right Stuff. Climbed back up by way of challenger to Opportunity down, back up Challenger to finish with a fast decent down relentless ridge.
MARY:
N/a
ANNOUNCEMENTS: Bentonville Trip, meal train (link sent) for Trolley and family

COT: life is not always what we want and storms arise out of nowhere. Cancer, jobs, relationships, all kids of things go sideways at times. but….God is in all things and is with us always. Example of the disciples when the were on the boat and a large storm came and threatened their lives. Out of the chaos Jesus appeared walking on water.

Let the legs loose

AO: asylum-am
Q: Gibbler
PAX: Gibbler, Cat Gut (Mike Davis), Sawdust, P3, Matlock (Bill Maddox), Fabio (Joe Hamilton), Hot Tub (John Muller), Cinco (Scott McGuire), Rainbow, Tropicana, Hands, Double Wide, @grandslam, @breaststroke, @loves, @ginger daddy, @buttonfly
FNGs: None
COUNT: 17
WARMUP: ssh and windmills and cherry pickers

THE THANG: mosey to freshly paved parking lot for merkins and squats and big boys. We added in dry docks froggy squats and hello dolly’s as well. Followed by three rounds of sprints on the soccer field.

MARY:

ANNOUNCEMENTS: it’s a smooth Q when Cosmo 2isnt around to screw it up. Sign up for dad camp.

COT: Andy Rooney quote on DDay

Birthday Girl

AO: asylum-pm
Q: Toretto
PAX: Title IX (Christian Prescott), Mr Jinxy, Drum Major, Dr Phil, Pusher, Lilydipper, Switchhitter (Tony), Pele (Jon Lindberg), Curveball, Lizzy, Brick, Dain Bramage (Will Olson), Glamper, High Heels
FNGs: None
COUNT: 15
WARMUP:
SSH, mountain climbers, Circle run, butt kicks, high knees, stretch as needed

THE THANG:
PARTNER UP
Station 1;
Partners alternate between 50 yard run and AMRAP SSH, no cheat merkins and big boys

Station 2;
Partners alternate between hill runs and AMRAP derkins, dips and lunges

Station 3;
Burpee/ imperial Walker 7’s

MARY:
Circle Mary

ANNOUNCEMENTS:
bluegrass-pm-otb officially launched at Bluegrass Elementary
westhills-ruck-otb officially launched at West Hills Park

COT:
Moment of silence for those who fell on D-Day

Farmer Carry w/ a side of running

AO: brickyard
Q: Gmail
PAX: FixerUpper, Appleseed, Biohazard (Jay Shepherd), Herbie, Natty, Bail Bonds, Strings (2.0)
FNGs: None
COUNT: 8
WARMUP:
Cherry Pickers
Tempo squats & Merkins
Thai Fighters
THE THANG:
Partner up
One partner carry both CMUs 800m
Stay together but other partner Bernie
Every time CMUs drop, both partners run 400m before resuming to finish the 800m
then switch partners
MARY:
15 Flutter Kicks
10 partner Merkins (smacking hands at the top)
10 Aust snow angels
5 CMU side bends (each side)
ANNOUNCEMENTS:
none today
COT:
That song called “open the gate” by zack bryan had me thinking about the not so good things we sometimes inherit from our fathers. my challenge was to step outside ourselves and try discerning what those are and asking the question if these things we want to stop here or do we want to pass these to our children and those whom look up to us.

[juco-rush] There is no I in sprint

AO: juco-rush
Q: Cheap Ride
PAX: Tooth Fairy, Erector, Trash Panda (JUCO), Butterknife, Shrubbery
FNGs: None
COUNT: 6
WARMUP: 1.5 to track

THE THANG: 3 sets of three :15 sprints
~300m recovery between each, ~700m recovery between sets

MARY: 1.5 from track

ANNOUNCEMENTS: JUCO

COT: JUCO