F3 Knoxville

Tag: Fabio (Joe Hamilton)

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
COUNT: 18
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

Middlebrook loop

AO: shamruck
Q: Eliza
PAX: Eliza, Jardet, Fabio (Joe Hamilton), Trojan
FNGs: None
COUNT: 4

THE THANG: Ruck to middlebrook hit the neighborhood loop and back

COT: “the most important conversation you’ll have is the one with yourself” – David goggins

“Move, don’t think.” – Dresd

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