Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|

March’s Scholarship Winner!

Home/CrossFit Ktown Knoxville, Uncategorized/March’s Scholarship Winner!

March’s Scholarship Winner!

Noel has one of the best MetCon faces. This one reminds me of the "Ripley's Believe It or Not" old man billboard.

Warm-up: Perfect Squat on Wall (2 minutes), 25 Sit-Ups, 10 Goblet Squats (50/35lbs), 20 Weighted Side Step Ups (24/18”), 10 KB Push Press (50/35lbs) x2

Speed Box Squats: 12×2 @ 60% 1RM Back Squat
(Come off tension on the box, but don’t lose lumbar curve.)

MetCon – For Rounds:
Tabata Burpee – Lunge
(Do 1 Burpee then 1 lunge. Do another burpee then lunge with the other leg. Approx. 25m = 1 Round) Rest 2 Minutes then proceed to Finisher

Finisher: Run 1 Mile (Not for Time)

Okay, I know I’m supposed to wait until the first Monday in the month to announce this, but I can’t wait until next week. I’m too excited.

I want everyone to give a round of applause to our next scholarship winner, Noel Scruggs!!! Way to go Noel, someone thinks you deserve this scholarship enough to nominate you! And we agree enough to award it to you. What will you do now with all that saved money? Disney World? Spring Break? Cool Beans? Shopping spree for your girlfriend? (I tried, Rachel).

Clearly, Noel doesn't know he's won the scholarship in this picture.

Anyway, let me give you the low-down on the beast known as Noel. We first met Noel in Memphis at the Faction Games competition. At this point he was just Rachel’s bf that we had heard a lot about, but not yet part of the Ktown family.

That's Noel at Faction Games hiding behind Rachel!

Soon after FG, school began and Noel was back in Knoxville, taking his first step into CrossFit Ktown.  Immediately we, the coaches, liked this kid. His sense of humor, goofiness, larger than life personality, and ability to make everyone laugh and smile just by smiling himself was a breath of fresh air. Not to mention, his work ethic and desire to really learn the techniques set him far ahead of someone who would only be a few months into CrossFit. Some of our long-term members even began to compare themselves to him and would try to beat Noel’s MetCon times! That proved to be a smart move as Noel continued to advance in his skills.

If you're happy and you know it raise your hand.

In the late fall Noel injured his back, tweaked it, some might say, but never stopped coming in. He let us do our job and work around his injury. Although, it would have been much easier for him to just stop working out, using a back injury as an excuse. That’s the kind of attitude we award at Ktown.

Butterfly pull-ups.

After Christmas break, Noel was back to peak health and was ready to take on his first CrossFit competition. Garage Games was ahead and we suggested he compete in the scaled division. Well you all know plenty about the GG. Noel performed excellently. He upheld the CrossFit Ktown name not only in his MetCon times, but also in his behavior. Where other athletes were cussing loudly and kicking things over their performances, Noel was cheering others on even if he felt he hadn’t done great. If you don’t already know, Noel ended up winning the male scaled division, but had already left to go study for a test so didn’t get to accept his award! (What a guy!)

Swinging the big weight!

This was told to me recently by Rachel, Noel’s girlfriend, for those of you who don’t know,

“For Noel, he was not competing against others, but he was competing against himself and to me this is how a true Crossfitter thinks. Upon receiving the phone call from you

[Miss J] telling him that he had won, he smiled and said ‘I knew I had given it my all.’ I was going crazy and wanting to call anyone and everyone, but Noel stopped me and said, ‘Do you know how proud I am of you, Rachel?’ He did not focus on the fact that he had just crushed the competition, but instead he switched his attention to me. When he got on the phone to call his parents and mine, they tried to congratulate him, but once again he tried to talk about how great I did and thanked them for coming. Noel wants everyone to be recognized for their hard work and his humbleness amazes me.”

So Noel…it is an honor to have you sweating, jumping, puking, running, or whatever by our sides at Ktown. You truly embody what it means to be a CrossFitter, and more importantly, a Ktowner.

That's our boy!

Noel knows no bounds (clearly seen by his Rx’d CBo),
<3 Coach Miss J

By | 2017-04-25T14:39:16+00:00 March 3rd, 2011|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. crossfitktown March 3, 2011 at 10:55 pm

    I know I wrote the post, but I wanted to offer my personal congratulations to you Noel! Thanks for being such a model CFKT’er.
    -Miss J

  2. Kirsten March 4, 2011 at 7:03 am

    Dang. That is quite the post. Noel should add this reccommendation to his resume ;)

    No but seriously, congratulations here also. Noel is not only a cool guy and fun to be around, but he’s a pretty darn good Crossfitter too.

  3. Kirsten March 4, 2011 at 7:05 am

    P.S Previous post from Brandon, not Kirsten~ (though I’m sure she’d echo everything I said…)

  4. T-Pain March 4, 2011 at 9:53 am

    At a boy Noel! Pichers at Cool Beans!

    P.S. Brandon get your own computer

  5. Rachel H March 4, 2011 at 10:24 am

    Wow! I was totally taken off guard on this one. I don’t know what to say besidesa thanks so much to everyone! Also, special shout out to Ms. J for the nicest blog and Rachel for the letter. See everyone soon and pitchers on Tay Tay at Coolbeans!!! (I’m pumped he usually stands me up!!!) But seriously thanks a lot and I love all you guys!

  6. Ben March 4, 2011 at 12:06 pm

    Noel, I want to be just like you when I grow up!!!

    Congratulations! You are an awesome guy and most deserving of this award. Keep up the hard work so the rest of us have something to chase.

  7. Rachel H March 4, 2011 at 12:53 pm

    I think Noel wanted to reply on my computer too!! (That was noel, not me!)


  8. Erin March 4, 2011 at 1:22 pm

    Congratulations, Noel! You are one stellar, always late, competitive, terrible-eating, long-legged, running fool! :c)

  9. Samantha March 4, 2011 at 9:07 pm

    Congrats Noel. You are a true testament that being a good person and working hard will take you far in Crossfit & life.

  10. Miranda March 4, 2011 at 9:34 pm

    Congrats Noel and congrats on the win at GG. You are always very encouraging at the gym. I’m glad you are being rewarded for all your hard work.

Comments are closed.