F3 Knoxville

Tag: Dumpster Dive

Flag Handoff to Slappy

AO: shamrock
Q: Betty
PAX: Oscar Meyer, Base Salary, Glamper, Nadia (Aaron Jacques), skewer, Jardet, Band Camp, Dumpster Dive, Curveball, Honeydew, Steam, Skidmark, Waxjob, Rocket, Anchorman, Stitch, KickFlip, Toretto, Mathlete, The Situation, Mermaid, Free Fall (Justin Whitaker), Nacho Libre, Tailhook, Econoline, 5K, slappy, Guardrail, Commission, OBrother, Voodoo, Baby Boomer, Eliza, Ribbed, Betty, Dragon Slayer, Thunder
FNGs: None
COUNT: 37
Disclaimer given
WARMUP:
SSH,Merkins,Squats,Curtsey Lunges, Cherry Pickers
THE THANG:
Mosey to baseball hill and complete 11’s
Monkey humpers at the top of the hill
Iron Mikes at the bottom
Mosey to the big parking lot with a bernie in the mix and complete the below:
Hub and Spoke Workout
Hub is 5 burpees

Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-50 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Lunges (10 each leg)
Hub .
Spoke 6- 25 Merkins

After we finished this we made out way to the FIA parking lot where we completed a shoulder burning exercise consisting of Merkins, Shoulder Taps and Plank jacks without dropping our knees
Mosey to the straightaway back to the AO and did a series of bear crawls and lunges
Back to flag in enough time for 1 burpee
MARY:
None
ANNOUNCEMENTS:
COT:
This was a very special day as we passed the shovel flag off to a new leader, Slappy! It is going to be extremely exciting to see what he does in the role and how Shamrock is going to thrive under his leadership.

We have all heard the quote, “Strong men create good time, good times creat weak men, weak men create bad times, bad times create strong men.” I head some commentary on this quote from Nick Freitas on this and says, “Bad times don’t create strong men, strong men are made by the influence of other strong men.” He goes on to talk about how strong men are there through good times and bad, but in the bad times, strong men are once again appreciated for what they contribute to society.
I instantly thought of F3 and the group of strong men that I have the privilege of working out beside every morning. All of you have made me a stronger man in all areas of my life and I am thankful for every one of you.

The Halfpipe

AO: shamruck
Q: Mermaid
PAX: Betty, Anchorman, Tailhook, Curry, Hot Pants (Darin Sowa), Dumpster Dive, Photograph, Toretto, Swifty, The Situation, Glamper, I-Beam, Mermaid, Nadia (Aaron Jacques)
FNGs: None
COUNT: 14
2 runners
1 workout warrior in the parking lot
11 rucking the half pipe

Don’t be afraid to pray for the things you desire. It may not come to fruition, but you should take it to prayer just as Jesus did in the Garden of Gethsemane. Matthew 26:36-46

Run (1) Walk (2)

AO: shamruck
Q: Betty , Betty
PAX: Mermaid, Eliza, Dumpster Dive, Blindside, Tonka, Toretto, Oscar Meyer, slappy, Betty, Ribbed, Bed Wetter, Glamper
FNGs: None
COUNT: 12
WARMUP:
THE THANG:
Run Shuffle (1 min)/Regular Ruck Pace (2 minutes) rotate this way for 1 hour. Ended up with over 4 miles.
MARY:
ANNOUNCEMENTS:
COT:
“It’s better to be a warrior in a garden, than a gardener in a war.”

2226 steps

AO: shamrock
Q: slappy (Nathan Evers)
PAX: Curveball P (Dave Purcell), Jenner (Matt Pfeiffer), Toretto (Larry Seufert), Eliza (Kevin Parrott), Caveman, Betty (Tyler Alexander), Bed Wetter (Nick Adkins), Dumpster Dive, Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Voodoo (Eric A), slappy (Nathan Evers), Steam, Jardet (Tyler Hill), Nacho Libre (Donnie Floyd), Twitch
FNGs: None
COUNT: 17
WARMUP:
10 – SSH
10 – mtn climbers
10 – tempo merks
Runner stretch
Butterfly
Gate step overs
Cherry Pickers

THE THANG:
2226 is the number of steps up one of the WTC towers. We attempted (and some made it) to climb up and back down a tower on the stadium steps. Several of us wore rucksacks. It was hard and my legs are now ruined.

MARY:
-hello dollys
-Freddys
-LBCs

ANNOUNCEMENTS:
-FORG3
-Toretto -VQ – Friday

COT:
-We honor the 2977 fallen and the survivors of the day. We honor the first responders. We should not forget this tragedy.
-One of the greatest things that came out of the day was how it unified us as people. Regardless of your perspective our focus was to survive and get through it together. We gave charity and Grace.
-Tragedy is on the forecast. Let us be ready to lead with encouragement and charity for what comes next.
-Let’ keep out out of the gutter and help our brothers climb out as well.

“September 11 is one of our worst days but it brought out the best in us. It unified us as a country and showed our charitable instincts and reminded us of what we stood for and stand for.” Lamar Alexander