F3 Knoxville

Category: Shamruck

Show and Tell: Tonka Edition

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Tonka, Mermaid, Dumpster Dive, Eliza, Johnboat
FNGs: 1 Johnboat
COUNT: 6
Three easy miles around the school and the track listening to Tonka talk about the good the bad and they ugly of the GTE.

Mid ruck we were joined by an FNG who spotted us in the Gloom. Welcome Johnboat who leads the Side Straddle Hops better than most of us.

Make a list of things you are thankful for today, and when you feel discontent, pull it out pray on it and add to it. God has put you where you are right now with all that you have right now for a reason.

Slap City Sasparilly

AO: shamruck
Q: slappy
PAX: Eliza, Fabio (Joe Hamilton), Dumpster Dive, Stripped, Blindside, The Situation
FNGs: None
COUNT: 7
WARMUP:
We said hi

THE THANG:
Took a historical site tour through old Gulf Park. We crossed Dutchtown and walked through CAK. Came back out on Dutchtown crossed Cedar bluff and went the back way into Shamruck via Weigel’s hill.

MARY:
Little bit of a stretch

ANNOUNCEMENTS:
GTE

COT:
Try encouraging someone. More of this is needed. If men like us don’t, who will?

GTE PT Test Training

AO: shamruck
Q: Steam
PAX: P3, Mermaid, Eliza, Humper ( Sam Hartness ), Lizzy
FNGs: None
COUNT: 6
THE THANG
– Run 1 lap around the school
– Ruck up — 1 lap around the school
– PT
– 25 Mountain Climbers (2ct)
– 10 hand-release merkins (4ct)
– 20 squats
– Rucks off PT
– 10 ruck swings
– 10 chest presses (on backs)
– 10 butterfly situps

ANNOUNCEMENTS
– EFHR this Friday
– GTE – just do it

COT
The Mystery of Time

”For everything there is a season, and a time for every matter under heaven:
– a time to be born, and a time to die;
– a time to plant, and a time to pluck up what is planted;
– a time to kill, and a time to heal;
– a time to break down, and a time to build up;
– a time to weep, and a time to laugh;
– a time to mourn, and a time to dance;
– a time to cast away stones, and a time to gather stones together;
– a time to embrace, and a time to refrain from embracing;
– a time to seek, and a time to lose; a time to keep, and a time to cast away;
– a time to tear, and a time to sew;
– a time to keep silence, and a time to speak;
– a time to love, and a time to hate;
– a time for war, and a time for peace.“
‭‭Ecclesiastes‬ ‭3‬:‭1‬-‭8‬ ‭ESV‬‬
bible.com/bible/59/ecc.3.1-8.ESV

“Three strikes and you are not out. There is always one more thing you can do.”
– Col. Hal Moore
– (As seen in the movie “We Were Soldiers”)

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.

Dumb stuff with your friends

AO: shamruck
Q: Lizzy
PAX: KickFlip, Shuttlecock (Riley Brady Parmer), Steam, The Situation, Mermaid, Honeydew, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Walk with rucks one lap

THE THANG:
Start at first light pole and walk down the hill, then backwards up the hill. 5 squats and 5 lunges at the top then walk to next light pole. Wash and repeat to the end of the road. 40, 60, 80lb sandbags.

Walk another lap then sandbag bear crawl 3x. Walk another lap, sandbag Indian run to ao

MARY: stretching with Steam

ANNOUNCEMENTS: lots of events coming up

COT: we push each other in it work outs, but are we applying the same effort in our work, family, and other daily tasks. Effort should be perfect not chasing perfection