F3 Knoxville

Tag: Fabio (Joe Hamilton)

Middlebrook Hike

AO: shamruck
Q: Eliza
PAX: Mermaid, Fabio (Joe Hamilton), Tailhook, Eliza, Voodoo, Lizzy, Lt. Dan
FNGs: None
COUNT: 7
We rucked to the neighborhood off middlebrook and up the hill and back.

Find someone to encourage today.

Burpees for 1 Minute

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Gibbler, Hot Tub (John Muller), Double Wide, Love’s, Waffle House (Brady Greene), Matlock (Bill Maddox), Rainbow, Pizza Pizza, Clipper, breaststroke
FNGs: None
COUNT: 13
WARMUP: 20 SSH, Windmills, Imperial Walkers, Tie Fighters, Tempo Merkins, 2 laps around the pavilion

THE THANG: completely random timer that surprised the Q as much as the PAX. Luckily there was no complaining and everyone wanted more burpees.

MARY:

ANNOUNCEMENTS:

COT: We are all influencing someone. Be aware of that. You never know how tough could impact someone’s life.

Mile Repeats

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Glamper, KickFlip, Honeydew, Eliza, Mermaid
FNGs: None
COUNT: 6
Mile repeats sounds worse than it was, but we tackled weigels hill 3 times and had good conversation along the way.

Be grateful and express gratitude both in your prayer life and to others.

40

AO: asylum-am
Q: Bunny
PAX: Cinco (Scott McGuire), Clipper (Ben McCurry), P3, Cat Gut (Mike Davis), Doublewide (David Schwall), Fabio (Joe Hamilton), Pizza Pizza,
FNGs: None
COUNT: 9
WARMUP:
SSH X 40
Imperial walkers X 10
Rockettes X10

THE THANG:
Mosey around to cardiac up to the overlook and back to the playground.
Along the way a few stops:
5 burpees
40 dips
5 Burpees, 10 HR Mericans
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans
Power T while Cinco (Scott McGuire) does pull ups to failure
5 Burpees

MARY: Stretch it out

ANNOUNCEMENTS:

COT: eternity is forever, Focus on what’s important and step outside your comfort zone.

Pavilion Jumping AMRAP

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Cinco (Scott McGuire), Rainbow, Hands, Fabio (Joe Hamilton), Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, P3, TRC/Crab legs, Pac-man, Tropicana, Double Wide, Waffle House (Brady Greene), Bunny, Clipper (Ben McCurry), Tunnels, PizzaPizza
FNGs: None
COUNT: 18

WARMUP:

At the Pabalon
Side Stratal Hops
Tie fighters
Cherry pickers
BBQ Squats

THE THANG:

Count off to three

Mosey to new pavilion with 1s carrying CMUs
2s mosey to Chapel pavilion
3s mosey around circus Maximus and bump 1s

AMRAP at each pavilion with group mosey between pavilions to bump group

New Pavilion exercises
Front raises
Squat thrusters
Tricep extension
Rows
Overhead press
Calf raises
Curls
Squats

Chapel Pavilion exercises
Monkey Humpers
Hello Dolly
Mountain Climbers
Pice pounders
Lunges
BBS
Iron Mikes
Flutter kicks

Mosey back to Pabalon for COT

COT:

James 1:2-4
Remember that during all the blessing God provides there will be times of trial and that we can trust God to see us through those situations