F3 Knoxville

Tag: Fabio (Joe Hamilton)

Pavilion Jumping AMRAP

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Cinco (Scott McGuire), Rainbow, Hands, Fabio (Joe Hamilton), Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, P3, TRC/Crab legs, Pac-man, Tropicana, Double Wide, Waffle House (Brady Greene), Bunny, Clipper (Ben McCurry), Tunnels, PizzaPizza
FNGs: None
COUNT: 18

WARMUP:

At the Pabalon
Side Stratal Hops
Tie fighters
Cherry pickers
BBQ Squats

THE THANG:

Count off to three

Mosey to new pavilion with 1s carrying CMUs
2s mosey to Chapel pavilion
3s mosey around circus Maximus and bump 1s

AMRAP at each pavilion with group mosey between pavilions to bump group

New Pavilion exercises
Front raises
Squat thrusters
Tricep extension
Rows
Overhead press
Calf raises
Curls
Squats

Chapel Pavilion exercises
Monkey Humpers
Hello Dolly
Mountain Climbers
Pice pounders
Lunges
BBS
Iron Mikes
Flutter kicks

Mosey back to Pabalon for COT

COT:

James 1:2-4
Remember that during all the blessing God provides there will be times of trial and that we can trust God to see us through those situations

10 Things That Take Zero Talent

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: p-nut, Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Coolio (Greg Fox), Double Wide, Fabio (Joe Hamilton), Gibbler, Love’s, Matlock (Bill Maddox), My Precious (Hunter Dance), P3, Pac-man, Rainbow, Sawdust, Waffle House (Brady Greene), Wham-o (Charlie Greene), Woodpecker, 0
FNGs: 1 0
COUNT: 25

WARMUP:

Side Stratal Hops
Stretching
3/4 Mile Run
Up Everest Once

THE THANG:

Round 1

Calf Raises
Jump Squats
Run (Bump Next Group)
3 Times

Round 2

10 Pull-ups
25 Merkins
20 Big Boy Sit Ups
3 Times

Round 3

4-50 yd Sprints
Hello Dolly’s
Switch with partner

MARY:

Canoeing with Cat Gut!!!

ANNOUNCEMENTS:

COT:

Determination / Perseverance

The operational definition of determination is “purposing to accomplish God’s goals in God’s time regardless of the opposition.” Determination is having the resolve to know God’s will and the follow-through to do it, undeterred by competing desires, distractions, or resistance.

10 Things That Take Zero Talent but do take Determination & Perserverance

1. Being on time.
2. Work Ethic
3. Effort
4. Body Language
5. Energy
6. Attitude
7. Passion
8. Being Coachable
9. Doing Extra
10. Being Prepared

The Century

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Gibbler, Wham-o (Charlie Greene), Cat Gut (Mike Davis), Matlock (Bill Maddox), P3, Econoline, My Precious (Hunter Dance), Trotline (Britton Carver), Pac-man, Grandslam (Trey Leake), Sawdust, Fabio (Joe Hamilton), Rainbow, Clipper (Ben McCurry), Tropicana, Jilted (Brison Leyva), Double Wide, Charmin (John Willis), Coolio (Greg Fox), Pizza Pizza
FNGs: None
COUNT: 21

7 motivators motivated the pax. Shoulders blasted, tempo squats, and by popular demand, Junk Science.

CMIYC bernie/knuckle draggers to the rock. 13 burpees. Long way to Everest, 12 and 11 burpees.

Oops I Did It Again on Everest. 10 burpees by the Asylum.

Dealers Dark Webb at the Colosseum, shout out to Double Wide for taking a bad idea and making it much, much worse. Some men are able to exceed expectations.
Mosey back to AO for your traditional Friday morning activities.

ANNOUNCEMENTS: YOU JUST DID 100 BURPEES

COT: Unless a seed falls to the ground and dies, it stays nothing but a seed. But if it dies…you know what happens then.

Tuesdays with Eliza

AO: shamruck
Q: Eliza
PAX: Glamper, Commission, Eliza, Fabio (Joe Hamilton), KickFlip, Mailbox, Mermaid, The Situation, I-Beam
FNGs: None
COUNT: 9

THE THANG: Rucked through Gulf Park to CAK and back down Sherril Blvd over to Dutchtown and back
COT: Lean on your F3 brothers and share the hard stuff with them. Be open with your struggles and be willing to listen and help in return.

nothing special

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), KickFlip, The Situation, Blindside, Eliza, Mermaid
FNGs: None
COUNT: 6
just miles…
We did the old faithful route, and a lap around campus. We talked a lot about the upcoming GTE. The total mileage was around 3.5.

Our COT focused on a rough quote I picked up at Winter Jam over the weekend. It was something the band New Song said. Since I don’t have the exact quote, this is the paraphrase.

You don’t realize how much you need Jesus until you realize that Jesus is all that you have. Upon that realization, you learn that he is all that you really ever needed.