F3 Knoxville

Tag: Fabio (Joe Hamilton)

Veterans Day 2024

AO: asylum-am
Q: Code Brown
PAX: Hands, Cinco (Scott McGuire), Fabio (Joe Hamilton), P3, Love’s, Code Brown, Charmin (John Willis), Cosmo 2, Cat Gut (Mike Davis), Double Wide, Waffle House (Brady Greene), Tropicana, Techmo, @crablegs.
FNGs: None
COUNT: 14
WARMUP: stretching and an ATM for for good measure.

THE THANG:
Run to the FERTILE CRESCENT.
six laps for the six branches
Army: 20 dips at top
Navy: 20 step ups
Marines: 10 burpees
Coast Gaurd: 50 sit ups
Air Force: 20 dive bombers
Space force: 20 4 ct flutter kicks
Each lap separated by a medley of squats, arm circles and SSH.

Finish it out with a round of 12 failure to launch…

MARY: squats and Superman swim

ANNOUNCEMENTS: na

COT:the Gettysburg address. Read it today and remember all the veterans who served.

Ruck Until You Drop

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton), bluebird, Tropicana, Matlock (Bill Maddox), Farley
PAX: Sawdust, Tropicana, Matlock (Bill Maddox), Fabio (Joe Hamilton), Farley, bluebird, Jack-Jack 🐕, Rugby 🐕, Betty 🐕
FNGs: None
COUNT: 6
WARMUP: Wagon Wheel for bluebird

THE THANG: Ruck for 4.78 Miles

MARY: No Time

ANNOUNCEMENTS: Lunch 11/8

COT: Caught Double Wide’s Birthday Q BOM

You Only Get Wet Once

AO: asylum-am
Q: Sawdust , P3
PAX: P3, Breaststroke (Will Duncan), Cinco (Scott McGuire), Double Wide, Love’s, Cat Gut (Mike Davis), Hands, Cosmo 2, Bunny, Fabio (Joe Hamilton), Tropicana, Gibbler, Rainbow, Backflow (Wesley Hunt), Hot Tub (John Muller), Matlock (Bill Maddox), Shotgun, Tecmo
FNGs: None
COUNT: 19
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Rockettes (Bunny Style)
– Tie-FIghters
– X-Wings
– Burpees (until the PAX confirmed they were warm)

THE THANG:
– Phase I: Get to the Top
– Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– Manmaker at the Summit of Baby Everest
– Phase II: Stop, Drop & Mosey
– Travel from the Base of Baby Everest to the new Roundabout
– Stops for Big Boy Sit Ups & Merkins
– Phase III: Roundabout Abs
– Pickle Pounders
– Flutter Kicks
– Hello Dollys
– Box Cutters
– Gas Pumpers
– V-Ups
– Sawdust handed the Q off to P3
– Phase IV: Pickled Elevens
– Mosey over to the Pickle Ball Courts for Elevens
– Started with 10 ‘Easy’ Burpees to 1 Iron Mike and went the the 6 was done.
– Phase V: Stairway to Awesome Calf Muscles
– Toe Merkins – Straight Ahead
– Toe Merkins – Pointing Toes Inside
– Toe Merkins – Pointing Toes Outside
– Phase VI: Parking to Crunch on Some Derkins
– Mosey a 1/3 of the way back to the AO
– Three (3) Rounds of Derkins & Crunches

MARY: Final Stretching

ANNOUNCEMENTS:
– 2nd F Lunch scheduled for 11/8. Location & Time TBD)
– 9th Anniversary Convergence scheduled for 11/16 at the asylum-daybreak

COT:
– Sawdust handed the :shovelflag: officially off to P3 & P3 shared a little bit of his journey from FNG to AOQ, with a little help from Pac-man.

RS-PC-T

AO: shamruck
Q: Eliza
PAX: The Situation, Andy Todd, Fabio (Joe Hamilton), Baby Boomer, Mermaid, Snaggletooth (Elijah Tafao), Eliza
FNGs: None
COUNT: 7
We rucked with our friends. Talked about what does Respect look like?

Ruck ‘til You Drop

AO: asylum-am
Q: Sawdust , Gibbler, Fabio (Joe Hamilton), bluebird
PAX: Sawdust, Gibbler, bluebird, Fabio (Joe Hamilton), John, Jack-Jack 🐕
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Don’t get mad, be glad :slightly_smiling_face: Cinco (Scott McGuire)