F3 Knoxville

Category: Shamruck

Rucks and AMRAPS

AO: shamruck
Q: Betty (Tyler Alexander)
PAX: Betty (Tyler Alexander), Curry (Steve Coy), Mermaid (Bradley Roberts), Headspin (DR)
FNGs: None
COUNT: 4
WARMUP:
Straight into the ruck
THE THANG:
2 mile Gulf Park Drive ruck
GoRuck WOD 24 minute AMRAP
Waiter carry w/ ruck (down and back)
17 slick merkins
17flutter kicks with ruck
17 squats with ruck
MARY:
None
ANNOUNCEMENTS:
COT:
Discussed Genesis 22 and Jehova-Jireh
Where do we need to trust for God’s provision in our life?

Ruckin Around

AO: shamruck
Q: Betty (Tyler Alexander)
PAX: Mermaid (Bradley Roberts), Curry (Steve Coy), Eliza (Kevin Parrott), Mailbox (Chip Keim), Glamper, Ribbed (Joshua Sagraves), Toretto (Larry Seufert), Betty (Tyler Alexander)
FNGs: None
COUNT: 8
WARMUP:
None
THE THANG:
We set off on a 3.3 mile ruck with the intention of keeping the pace between 15:30 and 16:30. Goal accomplished. 💪🏻
MARY:
1 minute weighted ruck, 20 weighted flutters, 1 minute short Bethesda hold, 20 standing side crunches each side, 45 second weighted plank.
ANNOUNCEMENTS:
COT:
“The body should be treated more rigorously, that it may not be disobedient to the mind.” -Seneca