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.

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

Burpees and the human soul

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Double Wide, Charmin (John Willis), P3, Cinco (Scott McGuire), Woodpecker, Cosmo 2, Hands, Hot Tub (John Muller), Bunny, Gibbler, Tecmo, Buttonfly
FNGs: None
COUNT: 14
49 SSH. Hangin in there like a hair in a biscuit.

The Burpee Buy-In: 50 burpees of 5 minutes, whichever comes first.

Indigenous peoples’ run up to the colisseum. Micro Barkleys with Casey Kasem style burpees and BBS. The numbers keep getting smaller, and the hits keep getting bigger.

Woodpecker sent a letter to the mailbox asking the age old question: how many burpees does it take to perfect the human soul? It’s a good question, and I wish I could take a nap this morning.

COT: You have to live with your mind every day for the rest of your life. Make it a mind you want to live with. You choose what to fill it with.

Keep on running

AO: asylum-am
Q: Cosmo 2 , Hot Tub (John Muller)
PAX: Cosmo 2, Hot Tub (John Muller)
FNGs: None
COUNT: 2
WARMUP: none. We are old.

THE THANG: 5 miles.

MARY: little bit with Hands

ANNOUNCEMENTS:

COT: refer to the legend Hands