F3 Knoxville

Tag: Fabio (Joe Hamilton)

Ruck Around the Park

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), bluebird, Gibbler, Fabio (Joe Hamilton), Farley, 🐶🐶🐶
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.36 miles

MARY: Wait for Cinco (Scott McGuire) to bring the PAX home

ANNOUNCEMENTS: UnCOVEred was a success

COT: Listened to Cinco (Scott McGuire)’s BOM

Sunny and 65

AO: shamruck
Q: The Situation
PAX: Trojan, Fabio (Joe Hamilton), Jardet, Mermaid, Eliza, Oscar Meyer, Jon Boat
FNGs: None
COUNT: 8
WARMUP: 1 lap around the school

THE THANG: Racquet Club loop, Weigel’s Hill to Dutchtown, 1 loop around track, back to parking lot

ANNOUNCEMENTS: UnCOVEred this Saturday at The Cove

COT: If you’ve benefited from F3, make a resolution to Q once a month.

Exploring the New Areas

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Tropicana, Coolio (Greg Fox), bluebird, Waffle House (Brady Greene)
FNGs: None
COUNT: 7
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.3 miles

MARY: No time for her today

ANNOUNCEMENTS: F3 UnCOVEred is this Saturday. Register if you’re going.

COT: Caught Woodpecker’s BOM

You have zero body fat

AO: shamruck
Q: Lizzy
PAX: Dumpster Dive, Mermaid, Jon Boat, Eliza, Fabio (Joe Hamilton), The Situation, Trojan, Snaggletooth
FNGs: None
COUNT: 9
Warmup ssh, baby arm circles, Michael Phelps

Workout
Go over to the track and at the 4 quarters do 20 each corner, clean and press, merkins, sissy squats, lunges. Backwards steps up the stadium.

Let the legs loose

AO: asylum-am
Q: Gibbler
PAX: Gibbler, Cat Gut (Mike Davis), Sawdust, P3, Matlock (Bill Maddox), Fabio (Joe Hamilton), Hot Tub (John Muller), Cinco (Scott McGuire), Rainbow, Tropicana, Hands, Double Wide, @grandslam, @breaststroke, @loves, @ginger daddy, @buttonfly
FNGs: None
COUNT: 17
WARMUP: ssh and windmills and cherry pickers

THE THANG: mosey to freshly paved parking lot for merkins and squats and big boys. We added in dry docks froggy squats and hello dolly’s as well. Followed by three rounds of sprints on the soccer field.

MARY:

ANNOUNCEMENTS: it’s a smooth Q when Cosmo 2isnt around to screw it up. Sign up for dad camp.

COT: Andy Rooney quote on DDay