F3 Knoxville

Category: Shamruck

Greatest Hits, modified

AO: shamruck
Q: Voodoo
PAX: Mermaid, Fabio (Joe Hamilton), The Situation, Lt. Dan, Eliza, Shuttlecock (Riley Brady Parmer), Waxjob, Oscar Meyer
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

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.

We’ll see what happens!

AO: shamruck
Q: Eliza
PAX: Dumpster Dive, Glamper, Tonka, Betty, Brick, Commission, Eliza, KickFlip, Lizzy, Mermaid, The Situation, Steam, Free Fall (Justin Whitaker)
FNGs: None
COUNT: 13
WARMUP: 4 corners around the Dutchtown Loop starting with Weigels Hill. We travelled various sandbags and Jerry cans stopping to do 10 squats and 10 merkins at each corner.

THE THANG: Ruck retention pond loop down the hill from the fire hydrant across and up the other side. At the top do one 40lb sandbag burpee. Repeat adding an extra burpee til you get to 5.

Finished with another heavy mile.

MARY: Flutters with Ruck, Ruck sit-up and press, LBCs, Rows, OH press, curls.

ANNOUNCEMENTS: GTE in April

COT: sometimes we can be stubborn and resistant to change. Be open to trying to new things and going along with change. I made an open invitation to the PAX to grab a Q and let’s do more of this heavy stuff/PT as they wish at Shamruck.

Mile Repeats

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Glamper, KickFlip, Honeydew, Eliza, Mermaid
FNGs: None
COUNT: 6
Mile repeats sounds worse than it was, but we tackled weigels hill 3 times and had good conversation along the way.

Be grateful and express gratitude both in your prayer life and to others.

We’re Just Two Guys

AO: shamruck
Q: The Situation
PAX: Eliza
FNGs: None
COUNT: 2

THE THANG: It was foggy and we didn’t have strength in numbers, so we just did laps around Shamrock.

COT: “Whoever can be trusted with very little can be trusted with very much” (Luke 16:10). Keeping your faith during small trials is practice for the big ones.