F3 Knoxville

Tag: Fabio (Joe Hamilton)

Just Another Asylum CMUsday at the Pav-Lov

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Grandslam, Pac-man
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Stretching
– Abyss Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– 5 Burpees

THE THANG:
– AMRAP with one PAX as the timer with various routes around the Pav-Lov.
– Each Station was done twice with a selection of :cmu: exercises, then the Q grabbed new exercise with the :cmu: for another 2 rounds.
– Exercises Included:
– Man Maker Blockees
– Weighted Lt. Dans
– Weighted LBCs
– Weighted Hello Dollys
– Weighted Flutter Kicks
– Lawn Mowers
– Squat Thrusters
– Wood Choppers

MARY: Sumo Squats & Gas Pumpers

ANNOUNCEMENTS:
– Bromance Lunch at 11:30 in Jim ‘n Nicks
– Escape from Haw Ridge – Make a team

COT: Reviewed James 1:17 and reminded the PAX to remember not just your wife or girlfriend on Valentines Day. Remember your first valentine (Mom) and your legacy valentines (your children & grandchildren).

First Ruck of the year

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Honeydew, Hot Pants, Mailbox, Mermaid
FNGs: None
COUNT: 5
We knocked out about 3.6 miles and were challenged to be a better version of ourselves in 2025

Christmas Eve Ruck

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Flower Pot, Mermaid, Eliza, Dumpster Dive
FNGs: None
COUNT: 5
We rucked through a neighborhood or two and returned back to the flag safely and securely.

Merry Christmas!

Christmas Ruck

AO: asylum-am
Q: Sawdust , Coolio (Greg Fox), Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton)
PAX: Sawdust, Coolio (Greg Fox), Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Get the leashes out for the pups

THE THANG: Ruck at a Christmas pace for 4.1 miles

MARY: No time for her

ANNOUNCEMENTS: Tomorrow Matlock (Bill Maddox) will Q at 0600.

COT: P3 told us to remember the quote from Scrooge to keep Christmas in our hearts all year through.

The Journey part 1

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Glamper, Lizzy, Mermaid, Oscar Meyer, Ribbed (Joshua Sagraves), slappy, Baby Boomer, Eliza, Honeydew
FNGs: None
COUNT: 10
3.56 mile ruck

COT: Today I shared my diagnosis with a small brain tumor (hopefully and most likely benign) and asked for prayer for me and my family as we find out next steps.