F3 Knoxville

Tag: Tailhook

Sweat it out

AO: shamrock
Q: Toretto
PAX: Anchorman, Band Camp, Dumpster Dive, Gringo, Mermaid, slappy, Stitch, Tailhook, Voodoo
FNGs: None
COUNT: 10
WARMUP:
– Runner’s stretch
– Left, center, right plank
– Cherry pickers
– Solo stretches

THE THANG:
4 corners at the track:
– 10 burpees
– 20 toe touches
– 20 merkins
– 20 2-count mountain climbers
– Sprint the straights, Bernie the bends

MARY:
Assorted

ANNOUNCEMENTS:
– 2nd f luncAugust 31sth in Farragut today
– Dad camp starts today
– Whitewater rafting with stitch, link in slack
– Marine mud run August 31st

COT:
Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?
Marcus Aurelius

CAK hill ruck

AO: shamruck
Q: Eliza
PAX: Snaggletooth (Elijah Tafao), Honeydew, Anchorman, Shuttlecock (Riley Brady Parmer), Mermaid, Eliza, Fabio (Joe Hamilton), Tailhook, Booster
FNGs: None
COUNT: 9
Some runners and Ruckers made their way over to CAK and back.

Get up early like Mary Magdalene and come out. You’ll never know what you’ll miss.

Let’s get Physical

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Eliza, Jardet, slappy, Anchorman, Tailhook, Free Fall (Justin Whitaker), Curveball, Stitch, Tinker, Honeydew
FNGs: None
COUNT: 11
WARMUP: Chicken Fat song

THE THANG: Grab a partner. Run from end zone to end zone rotating 90 degrees every 10 yards. Max merkins in two minutes. One partner counts. Run back and switch. Repeat with big boy sit ups.

Little stretching with sit and reach.

One mile for time.

MARY: scissor kicks, LBCs, H2H, pickle pointers, hello dollys, PLANKs

ANNOUNCEMENTS: EFHR

COT: read Brick’s Asylum PM post. Don’t give up. God will deliver you.

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.

Lucky’s Hangover

AO: shamrock
Q: slappy
PAX: Free Fall (Justin Whitaker), Stitch, Mermaid, Skidmark, Dumpster Dive, Anchorman, Tailhook, Nacho Libre, Crawlspace, Eliza, Lizzy
FNGs: None
COUNT: 12
WARMUP:
– fat guy in a little coat (renamed from twistys)
– reach for the sky-let it hang
– Tie fighters
– Tempo merkins
– Mountain climbers

THE THANG:
Lucky the leprechaun partied too hard last night and lost all of his gold. He needed our help collecting it and he left clues across campus on where to find it and what to do to retrieve it.
– 1 burpee per shamrock
– 1 set of stadium steps down and back
– 50 dips and 50 step ups
– 1 set of mucho CHESTO
– 25 – curls, OHP, squat thrusters, and KBS
– 7s at the hill with iron mikes and squats

MARY:
Flutters, dollys (2x), Freddy mercs, plank, big boys, something Lizzy led, pickle pointers

ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge

COT:
St. Patrick’s Breastplate Prayer: