F3 Knoxville

Tag: Dumpster Dive

Keep Moving

AO: shamrock
Q: Voodoo
PAX: Smoked Pickle, slappy, Tinker, Stitch, Dumpster Dive, Anchorman, Skidmark, Crawlspace, Mermaid, Honeydew, Macgruber
FNGs: None
COUNT: 12
WARMUP: Check

THE THANG:

Moseyed to large parking lot. Everyone paired up. One held the following while the other ran. Switch when your partner gets back
-leg lift
-plank
-wall sit

Completed two round and then switched to some 11s

Set 1
-split squats
-heels to heaven

Set 2
-T merks
-box cutters

Slowsed back to flag

MARY:
Jane Fonda’s and flutters to time

ANNOUNCEMENTS:

COT:
Shared an area of my life where I’ve put off something I know that needs to be done.

Cold

AO: shamruck
Q: Eliza
PAX: slappy, Mermaid, Dumpster Dive, Eliza
FNGs: None
COUNT: 4
It was very cold. And icy. We kept it at shamrock for the entire time and spoke of our times in Vegas.

Christmas Eve Ruck

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Flower Pot, Mermaid, Eliza, Dumpster Dive
FNGs: None
COUNT: 5
We rucked through a neighborhood or two and returned back to the flag safely and securely.

Merry Christmas!

Butterfly kisses ruck

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Fabio (Joe Hamilton)
FNGs: None
COUNT: 4
THE THANG: rucked around cedar bluff for awhile wondering when Betty got soft

COT: be patient with stupid people and pray for fruits of the spirit