F3 Knoxville

Tag: Fabio (Joe Hamilton)

Crazy 48’s

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Cinco (Scott McGuire), Bunny, Double Wide, Fabio (Joe Hamilton), Hands, P3, Waffle House (Brady Greene), Newton
FNGs: None
COUNT: 9
WARMUP: usual Hands warmup

THE THANG: Crazy 48’s with Freddie Mercury, monkey humpers, Merkins, jump squats, high knees and burpees

MARY: she drove by but didn’t stop

ANNOUNCEMENTS: Book club starting soon Fridays after the Q.

COT: Stay close to the good shepherd, don’t wander off.

Ruck Around the Park

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), bluebird, Gibbler, Fabio (Joe Hamilton), Tropicana, Charmin (John Willis)
PAX: Matlock (Bill Maddox), Sawdust, Tropicana, Charmin (John Willis), Gibbler, bluebird, Fabio (Joe Hamilton)
FNGs: None
COUNT: 7
WARMUP: Hitch up the :dog2:

THE THANG: Ruck for 4.5 miles

MARY: N/A

ANNOUNCEMENTS:

COT:Rainbow told us to put down our phones.

Well thought out and planned route Thursday

AO: shamruck
Q: Eliza
PAX: Mermaid, Fabio (Joe Hamilton), slappy, Eliza, Flower Pot, Tonka, WireBiter
FNGs: None
COUNT: 7
Thanks for coming WireBiter! Glad to have you! We executed the perfect planned out ruck route this morning. There are none better and more precise.

COT: Summer is coming. Let’s awake our hibernating brothers and get them to the gloom. They do not need us. We need them.

“The Lord needs ever single swinging dick in the fight.” – F3 Dredd

www.facebook.com/share/v/161QmSg3pW/?mibextid=wwXIfr

What did the (Greg) Fox say? ( a lot)

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Gibbler, Fabio (Joe Hamilton), bluebird, Coolio (Greg Fox), Rugby
FNGs: None
COUNT: 5
WARMUP: deep squat

THE THANG: Welcomed Coolio back into the fold as we strolled. Discussed NIL. The Daybreak shenanigans. The Knicks. And also enjoyed several Coolio (Greg Fox) book reviews. Sadly Freed to Lead was not one.

MARY: saw an actual Fox on Route 66. No not Jaclyn Smith but the four legged kind. He seemed rather unbothered by my ferocious dog

ANNOUNCEMENTS: Yada Yada yada

COT: @pluto did some oratin’.

P3’s Monday AMRAP

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Rainbow, Russell Crook/Crablegs, Cinco (Scott McGuire), Hands, Pac-man, Waffle House (Brady Greene), Fabio (Joe Hamilton), F3 Pluto ( Hugh Nystrom), Love’s
FNGs: None
COUNT: 11
WARMUP:

5 easy Up-Downs
SSH
Lap around the parking lot
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Shoulder Stretches

THE THANG:

Mosey to Muscle Beach and work through the following AMRAP

10 Pull-ups or Rows
20 Mericans
30 Step-ups
40 LBCs
Run up narrow path to top of Rose Bowl and back down opposite side

Rinse and repeat

MARY: Negative

ANNOUNCEMENTS:

Convergence at Frozen Head at the end of the month!

Hardship Hill coming up on May 17th.

Working on getting an F3 smokies game on the books!

COT:

Holy Week is upon us. Reflect on the waywardness of humanity. As humans we are easily swayed off of our mark. Practice consistency in faith and further appreciate the sacrifice and love given to those of us whom are so wayward in our faith and how amazing that truly is.