F3 Knoxville

Tag: Fabio (Joe Hamilton)

Show and Tell: Tonka Edition

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Tonka, Mermaid, Dumpster Dive, Eliza, Johnboat
FNGs: 1 Johnboat
COUNT: 6
Three easy miles around the school and the track listening to Tonka talk about the good the bad and they ugly of the GTE.

Mid ruck we were joined by an FNG who spotted us in the Gloom. Welcome Johnboat who leads the Side Straddle Hops better than most of us.

Make a list of things you are thankful for today, and when you feel discontent, pull it out pray on it and add to it. God has put you where you are right now with all that you have right now for a reason.

Captain’s Log

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Waffle House (Brady Greene), bluebird, Cat Gut (Mike Davis), Bunny, Charmin (John Willis), F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Pac-man, Cinco (Scott McGuire), Sawdust, Code Brown, Button Fly, Tecmo
FNGs: None
COUNT: 15
WARMUP: SSH, Abe Vagoda, Tie Fighters, tempo Merkins, Imperial squat walkers, Rocky Balboas, Karaoke

THE THANG: Wall Walkers did whatever. Rest of us grabbed the Asylum Log, divided into 3 teams and moseyed to Circus Maximus.

Bump drill: one team is moving the log from top of CM to the bottom. Team at the top is doing AMRAP merkins and then switching to squats. Team at the bottom; AMRAP BBS, switching to CDD.

Move log back to AO and mosey the back way to the bottom of Cardiac. Bernie to the first curve, mosey to the second, all out to the top. 25 dips at the top.

Mosey back to AO

MARY: Howling Monkeys.

ANNOUNCEMENTS: None?

COT: take a little time to focus on one part of God’s creation. Give thanks with gratitude.

Slap City Sasparilly

AO: shamruck
Q: slappy
PAX: Eliza, Fabio (Joe Hamilton), Dumpster Dive, Stripped, Blindside, The Situation
FNGs: None
COUNT: 7
WARMUP:
We said hi

THE THANG:
Took a historical site tour through old Gulf Park. We crossed Dutchtown and walked through CAK. Came back out on Dutchtown crossed Cedar bluff and went the back way into Shamruck via Weigel’s hill.

MARY:
Little bit of a stretch

ANNOUNCEMENTS:
GTE

COT:
Try encouraging someone. More of this is needed. If men like us don’t, who will?

[the-pulpit] CMU Surprise

AO: the-pulpit
Q: Voodoo
PAX: Neon, Sawdust, Charmin (John Willis), Fabio (Joe Hamilton), Leland Robbins (Geiger), Eliza, Betty, Rougarou, Smoked Pickle, Trojan
FNGs: None
COUNT: 11
WARMUP:
Plenty of stretching

THE THANG:
I came bearing gifts…CMUs

Partner up. One partner farmer carries CMU down US parking lot. Other partner does 3 BBS and runs to catch partner, then switch.

Stationed at LS cafeteria. Dora-style workout. One partner completes exercise while other moves to bus and back. One twist – both partner’s CMU must be used at all times.

Exercises were:
-rows
-walls sits
-OH press
-toe merkins
-curls

Completed two rounds then slowesy to mid point of parking lot where we resumed our first exercise making our way up behind the US to the resting place for the CMUs under the softball ramp.

Stopped at the turf for 10 no handed getups. Moseyed back to the flag for a few merkins

COT:
Discussed some takeaways from the book “Into the Wild.”
-life with less can be more fulfilling
-experienced are best when shared
-document your own life with pictures and/or journals
-Subject of the book blindly trusted so many strangers for rides, shelter, employment, etc and received a lot of help. What would happen if we all gave people we don’t know the benefit of the doubt? Gave them compassion, love, and respect as the default?

Worth a read, there is also a movie.

Just Another CMUseday

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Grandslam, Hands, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 7
WARMUP:
– (25) SSH
– (10) Tempo Merkins
– (5) Cherry Pickers
– (10) Abe Vigoda’s
– (10) Rockettes
– (10) Tennessee Rockin’ Chairs
– (10 Each Way) Tie-Fighters
– (10) X-Wings
– (5) Burpees
– (10) Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– (1) Man Maker at the Summit

THE THANG:
– AMRAP Stations with 2 Rounds
– 6 Stations with the 7th taking (2) 25-lbs Dumbbells up the hill at the Dragon in a rifle carry and a farmer carry back down.
– After one full circuit we shuffled the deck and re-drew cards
– Exercises included, but not limited to:
– Straight Lifts
– Wood Choppers
– Man Maker Blockees
– Lt. Dans
– Squat Thrusters
– Lawn Mowers
– LBCs
– Big Boys
– Flutter Kicks
– Hello Dolly’s
– Carolina Dry Docks
– Bobby Hurleys
– After the 2nd Round we all carried :cmu: s in a Rifle Carry to the top and then on our way down we did exercises with our :cmu: at each light pole:
– Squats
– Lunges
– Curls
– OVHD Presses
– Triceps Extensions
– Lateral Twists
– Kettle Bell Swings

MARY:
– (7) Burpees
– (1) Cherry Picker

ANNOUNCEMENTS: None today

COT:
Reviewed Matthew 11:28-30 how we should unburden our souls with the weights we carried. But also we remembered the “Peace That Transends All Understanding” in Philippians 4:4-7 as we give praise and thanksgiving to the Lord for all things. Not just the good things.