F3 Knoxville

Tag: Fabio (Joe Hamilton)

Car In the Hat Day

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Rainbow, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Double Wide, Fabio (Joe Hamilton), Farley, Matlock (Bill Maddox), P3, Sawdust, Tropicana
FNGs: None
COUNT: 12
WARMUP:

Stretching
Jogging
Karaoke’s (Side Shuffle)

THE THANG:

Round 1

Overhead Tire Carry – 1 Person
Rotate Twice
Merkins
Jump Squats
Big Boy Sit Ups
Pickle Pounders
Carolina Dry Docks

Round 2

Tire Throw – 1 Person
Rotate – Down & Back Twice
Next person runs to throw

Round 3

Partner – Rotate Twice

Pull Ups x 10
Burpees

Round 4

Jack Webb

Light Jogging

MARY:

1 Suicide
Canoeing with Catgut

ANNOUNCEMENTS:

Haw Ridge

COT:

“Don’t cry because it’s over, smile because it happened.” – Dr Seuss
• Ecclesiastes 3:1 – “To everything there is a season, and a time to every purpose under the heaven.”
• This reminds us that life is full of seasons, and we should be grateful for the blessings of each one.

Fast Laps

AO: shamruck
Q: Trojan
PAX: Eliza, Fabio (Joe Hamilton), Glamper
FNGs: None
COUNT: 4
WARMUP: Walk to track.

THE THANG: Ruck laps around the track at brisk pace.

MARY: N/A

ANNOUNCEMENTS: Forgot to mention Escape From Haw Ridge!

COT:

Chapter 6 of Kent Evans’ book The Manhood Journey is about serving others. Kent talks about three reasons we serve: Duty, Devotion, and Delight. While serving out of duty and devotion is good, we should strive to serve out of delight. We should take joy in using our gifts to serve others as God’s Word commands.

Scripture references: Matthew 20:28/Mark 10:45, 1 Peter 4:10, Galatians 5:13-14, John 13:14, Philippians 2:3-4

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!