F3 Knoxville

Tag: Fabio (Joe Hamilton)

10 Things That Take Zero Talent

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: p-nut, Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Coolio (Greg Fox), Double Wide, Fabio (Joe Hamilton), Gibbler, Love’s, Matlock (Bill Maddox), My Precious (Hunter Dance), P3, Pac-man, Rainbow, Sawdust, Waffle House (Brady Greene), Wham-o (Charlie Greene), Woodpecker, 0
FNGs: 1 0
COUNT: 25

WARMUP:

Side Stratal Hops
Stretching
3/4 Mile Run
Up Everest Once

THE THANG:

Round 1

Calf Raises
Jump Squats
Run (Bump Next Group)
3 Times

Round 2

10 Pull-ups
25 Merkins
20 Big Boy Sit Ups
3 Times

Round 3

4-50 yd Sprints
Hello Dolly’s
Switch with partner

MARY:

Canoeing with Cat Gut!!!

ANNOUNCEMENTS:

COT:

Determination / Perseverance

The operational definition of determination is “purposing to accomplish God’s goals in God’s time regardless of the opposition.” Determination is having the resolve to know God’s will and the follow-through to do it, undeterred by competing desires, distractions, or resistance.

10 Things That Take Zero Talent but do take Determination & Perserverance

1. Being on time.
2. Work Ethic
3. Effort
4. Body Language
5. Energy
6. Attitude
7. Passion
8. Being Coachable
9. Doing Extra
10. Being Prepared

The Century

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Gibbler, Wham-o (Charlie Greene), Cat Gut (Mike Davis), Matlock (Bill Maddox), P3, Econoline, My Precious (Hunter Dance), Trotline (Britton Carver), Pac-man, Grandslam (Trey Leake), Sawdust, Fabio (Joe Hamilton), Rainbow, Clipper (Ben McCurry), Tropicana, Jilted (Brison Leyva), Double Wide, Charmin (John Willis), Coolio (Greg Fox), Pizza Pizza
FNGs: None
COUNT: 21

7 motivators motivated the pax. Shoulders blasted, tempo squats, and by popular demand, Junk Science.

CMIYC bernie/knuckle draggers to the rock. 13 burpees. Long way to Everest, 12 and 11 burpees.

Oops I Did It Again on Everest. 10 burpees by the Asylum.

Dealers Dark Webb at the Colosseum, shout out to Double Wide for taking a bad idea and making it much, much worse. Some men are able to exceed expectations.
Mosey back to AO for your traditional Friday morning activities.

ANNOUNCEMENTS: YOU JUST DID 100 BURPEES

COT: Unless a seed falls to the ground and dies, it stays nothing but a seed. But if it dies…you know what happens then.

Tuesdays with Eliza

AO: shamruck
Q: Eliza
PAX: Glamper, Commission, Eliza, Fabio (Joe Hamilton), KickFlip, Mailbox, Mermaid, The Situation, I-Beam
FNGs: None
COUNT: 9

THE THANG: Rucked through Gulf Park to CAK and back down Sherril Blvd over to Dutchtown and back
COT: Lean on your F3 brothers and share the hard stuff with them. Be open with your struggles and be willing to listen and help in return.

nothing special

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), KickFlip, The Situation, Blindside, Eliza, Mermaid
FNGs: None
COUNT: 6
just miles…
We did the old faithful route, and a lap around campus. We talked a lot about the upcoming GTE. The total mileage was around 3.5.

Our COT focused on a rough quote I picked up at Winter Jam over the weekend. It was something the band New Song said. Since I don’t have the exact quote, this is the paraphrase.

You don’t realize how much you need Jesus until you realize that Jesus is all that you have. Upon that realization, you learn that he is all that you really ever needed.

Coach Dunn again

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Waffle House (Brady Greene), Tropicana, Sawdust, Gibbler, Cinco (Scott McGuire), Code Brown, Fabio (Joe Hamilton), Bunny, Doublewide (David Schwall), Charmin (John Willis), Cat Gut (Mike Davis), Love’s, Grandslam (Trey Leake), Clipper (Ben McCurry), p-nut, P3, Matlock (Bill Maddox), Wham-o (Charlie Greene), Bryson L – jilted , Trotline
FNGs: 2 Bryson L – jilted , Trotline
COUNT: 22

WARMUP: happy groins, SSH x 20 , hurdle stretch, cherry pickers
THE THANG: 10 merkins then went up Route 66 hill with 5 burpees, R&R 5 times and added 20 BB, 30 squats, and 10 dive bombers

To cloud with set of 7s – box jumps and table pull ups.

Grabbed a heavy rock and then 10 curls, 10 thrusters, and lap around parking lot carrying rock – R&R 5 times.
MARY:
ANNOUNCEMENTS:
COT: Please keep praying for Jordan and Keith Barber . Also shared James Clear Newsletter: jamesclear.com/3-2-1/february-15-2024