F3 Knoxville

Tag: Fabio (Joe Hamilton)

Holy Monday Beatdown

AO: asylum-am
Q: Sawdust
PAX: F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, Trotline (Britton Carver), Waffle House (Brady Greene), P3, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), Double Wide, Cat Gut (Mike Davis), Dung Beetle, White Belt
FNGs: None
COUNT: 13
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG:
Two Times Each
Phase 1 – Each Light Pole Up the Dragon:
– 5 Big Boy Sit-ups
– 10 Lt. Dans
– 15 Imperial Squat Walkers
– 20 Merkins
– 25 Pickle Pounders
– 30 Sumo Squats

Phase 2 – Every Other Light Pole Down to Everest:
– 5 Burpees
– 10 LBCs
– 15 Iron Mikes
– 20 Monkey Humpers
– 25 Peter Parker’s
– 30 Star Jacks

Phase 3 – All the Way Up Everest:
– 5 Bear Crawl
– 10 Lunges Twist
– 15 Inch Worms
– 20 Murder Bunnies (no CMU)
– 25 Pogo Stick Hops
– 30 Side Lunges

Phase 4: Space Needle

Phase 5 – Working Our Way Back to the AO
– 5 Burpees
– 10 Lunges
– 1 Imperial Squat Walker
– 1 Merkins
– 1 Peter Parker
– 30 Squats Plus 2 Burpees

ANNOUNCEMENTS:
Good Friday Q @Hands
Escape from Haw Ridge
GTE Ruck Event

COT:
Unburden Your Soul (Matthew 11:28-30)

Middlebrook Hike

AO: shamruck
Q: Eliza
PAX: Mermaid, Fabio (Joe Hamilton), Tailhook, Eliza, Voodoo, Lizzy, Lt. Dan
FNGs: None
COUNT: 7
We rucked to the neighborhood off middlebrook and up the hill and back.

Find someone to encourage today.

Burpees for 1 Minute

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Gibbler, Hot Tub (John Muller), Double Wide, Love’s, Waffle House (Brady Greene), Matlock (Bill Maddox), Rainbow, Pizza Pizza, Clipper, breaststroke
FNGs: None
COUNT: 13
WARMUP: 20 SSH, Windmills, Imperial Walkers, Tie Fighters, Tempo Merkins, 2 laps around the pavilion

THE THANG: completely random timer that surprised the Q as much as the PAX. Luckily there was no complaining and everyone wanted more burpees.

MARY:

ANNOUNCEMENTS:

COT: We are all influencing someone. Be aware of that. You never know how tough could impact someone’s life.

Mile Repeats

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Glamper, KickFlip, Honeydew, Eliza, Mermaid
FNGs: None
COUNT: 6
Mile repeats sounds worse than it was, but we tackled weigels hill 3 times and had good conversation along the way.

Be grateful and express gratitude both in your prayer life and to others.

40

AO: asylum-am
Q: Bunny
PAX: Cinco (Scott McGuire), Clipper (Ben McCurry), P3, Cat Gut (Mike Davis), Doublewide (David Schwall), Fabio (Joe Hamilton), Pizza Pizza,
FNGs: None
COUNT: 9
WARMUP:
SSH X 40
Imperial walkers X 10
Rockettes X10

THE THANG:
Mosey around to cardiac up to the overlook and back to the playground.
Along the way a few stops:
5 burpees
40 dips
5 Burpees, 10 HR Mericans
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans
Power T while Cinco (Scott McGuire) does pull ups to failure
5 Burpees

MARY: Stretch it out

ANNOUNCEMENTS:

COT: eternity is forever, Focus on what’s important and step outside your comfort zone.