F3 Knoxville

Rucks and Coupons

AO: shamruck
Q: Betty (Tyler Alexander) , Betty (Tyler Alexander)
PAX: Oscar Meyer (Brett Harris), Blindside (Davis Bodie), Eliza (Kevin Parrott), Ribbed (Joshua Sagraves), Betty (Tyler Alexander), Dumpster Dive, Tonka (Andrew McDonald)
FNGs: None
COUNT: 7
WARMUP:
None
THE THANG:
HIM’s set out on a ruck with normal packs but we also brought along 5 coupons (20,30,40,60,80 lbs). With 7 men we rotated coupons every 0.25 mile. 5 guys working with coupons and two guys with just their rucks. We covered 2.25 miles and there was sufficient grumbling by everyone that encountered the 80lber.
We then took a lap .44 without any coupons to speak of for recovery.

Fun was had by most, suck was embraced by all.
MARY:
No Time
ANNOUNCEMENTS:
None
COT:
Don’t let anyone outwork or out-hustle you for your dreams. We drew a parallel of certain people who will do just about anything with an end use in mind. Don’t let them work harder on their goal than you are working on yours.

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