F3 Knoxville

Tag: Betty

Rucking Around the Hood

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Bed Wetter, Hot Pants, Toretto, The Situation, Swifty, Mermaid, Voodoo, Skidmark
FNGs: None
COUNT: 10
We took a little longer and knocked out 4 miles. Toretto, decided to forgo the ruck and ran for 2 straight hours and running 12 miles while we rucked.

It’s the busy season, keep your eye on what’s important and don’t be distracted by the noise. Family, wife, work whatever you deem important, don’t let the noise and less important things distract you from the important things.

All You Can Ruck Tuesday #1

AO: shamruck
Q: Eliza
PAX: Glamper, Mermaid, Betty, Brick, Dumpster Dive, Eliza, Imaginary, Photograph, Ribbed, The Situation, Tonka, Toretto, Mailbox
FNGs: None
COUNT: 13
WARMUP: Ruck to Track
THE THANG: Ruck as fast as you want as much as you want as heavy as you want with whoever you want for 45 minutes
MARY: none
ANNOUNCEMENTS: Brolympics, Ruck GTE training,
COT: “People may hear your words, but they feel your attitude” – John Maxwell

[karns-otb] Week 3

AO: karns-otb
Q: Voodoo
PAX: Roy Nicaud, Kevin (Miss Piggie), Betty, Munge, Sawdust, KickFlip, Power Wheels
FNGs: None
COUNT: 8
WARMUP:
-SSH
-Harry Rockettes
-Up/Down Dog
-M Phelps

THE THANG:
Dora Style
-50 dirty hookups
-100 flamingos (ea/leg)
-200 flutter kicks

Partner mosey around field house

-t merkins (each side)
-100 snow angels
-200 side lunges (100/per)

Partner mosey to parking lot and back

MARY:
-flutter kicks
-box cutters

ANNOUNCEMENTS:
Week 4 next Wednesday, same time and place

COT:
Spent time talking through the F3 mission and core values.

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