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.

Just a Pleasant Walk

AO: shamruck
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Tonka (Andrew McDonald), Glamper, Hot Pants (Darin Sowa), Mermaid (Bradley Roberts), Betty (Tyler Alexander), Steam, Eliza (Kevin Parrott), Blindside (Davis Bodie)
FNGs: None
COUNT: 9
Ruck with pain stations every 1/2 mile for first 2.5 miles. Then hustled back to AO because the Q lost track of time.

PS1: 50 Ruck Lunges, 40 Ruck Merkins
PS2: 30 Ruck Squats, 20 Ruck Front Rows
PS3: 15 Ruck OH Press, 15 Ruck Curls
PS4: 15 Ruck Goblet Squats, 15 Ruck Rows

Breakdancing the Morning Away

AO: shamrock
Q: Betty (Tyler Alexander)
PAX: Mermaid (Bradley Roberts), Caveman, Voodoo (Eric A), Eliza (Kevin Parrott), Betty (Tyler Alexander), Daniel Callis – Anchorman, Honeydew (Jason Childers), Fabio (Joe Hamilton), Stitch (Brad Ware), Toretto (Larry Seufert), Skidmark (Brad Coulter), Twitch, Jarde (SP?)
FNGs: None
COUNT: 13
WARMUP:
50 SSH
10 e/s TIE Fighters
Michael Phelps
Ankle Circles/Neck Circle
Cherry Pickers
Breakdancers
THE THANG:
Baseball Field/Entrance Retention Pond
20-18-16-14-12-10-8-6-4-2
Breakdancers/4 count Flutter Kicks
Baseball Field Parking Lot
20 Jump Squats – run length of parking lot – 15 HR Merkins – run length of parking lot – 20 Lunges (4 rounds)
Top Shovel Flag Lot
50-40-30-20-10
Mountain Climbers – Between each set run the length of the parking lot and back
MARY:
No time, not even for 1 burpee, everyone was sad.
ANNOUNCEMENTS:
ShamRuck is an official AO now. Come out and join us on T/TH 0515-0615 we will have an extra rucksack if you are interested.
COT:
“Nobody cares what you can do fresh…” How we perform when we are fatigued is what really matters, in life and in exercise. Physically, mentally, relationaly, or in our work. How do we perform when we are tired or overwhelmed. We have a lot of people depending on us whether we are “fresh” or not. I am challenging myself to step up through my fatigue in every area of life and level up my performance. I challenge you to do the same!

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

[f3knoxvillemain] F3 in the NUDE

AO: f3knoxvillemain
Q: Mermaid (Bradley Roberts) , slappy (Nathan Evers), KickFlip (David Greer)
PAX: Eliza (Kevin Parrott), Pele (Jon Lindberg), Lilydipper (John Neece), Skeletor (Tyson Canup), OnStar (Arthur Dias), Pusher, Lucille (Austin Williams), Scott McGuire (Cinco), Airborne (Chase Perkins), Mathlete (Jacob Platfoot), Ocho (Matt Hudson), Chris Poetzel (Mustard), slappy (Nathan Evers), Monstar (Josh Sparrow), Waxjob (Josh Brady), Abacus (Erik Ella), Daniel Callis – Anchorman, Caveman, KickFlip (David Greer), Outnumbered (Daniel Hildebrandt), Butterknife, Sparkler (Brian Pitstick), Windex, Mermaid (Bradley Roberts), Google(Tim Dugas), I-Beam (Ryan Gerken), Smoky (Raymond Hale), Twitch, Port Hole
FNGs: 1 Port Hole
COUNT: 30
Warm up (all 4 ct except for things on own)
(Get in ankle deep water)
reach for the sky/cherry picker combo (3 cad)
Hairy Rockets (10 cad)
Catalina wine mixers (10 on own)
Tempo Merkins (10 cad)
Big boys (10 on own)
American hammer (10 cad)
Flutter kicks (10 cad)
(move to deep water)
SSH (10 cad)
Squat jumps (10 cad)
Burpees (5 on own)

We then divided into three groups to hit the following three stations where we budgeted about 10 minutes per station.

LOG PT
Review the approach and the positions (Ready, right shoulder, left shoulder, waist, chest, sitting, overhead)
2 groups w 2 logs
1st group carries log out and around the float and 2nd group stays on beach doing log workouts. When 1st group returns they do log workout and 2nd group carries around float. This is the workout pattern.
workouts (shoulder to shoulder OHP, squats, good mornings, big boys, OH hold, and squat thrusters)

Volleyball station looked like this;
Bobby Hurleys – 20, run, 15, run 10
Sharks and Minnows, Round 1: Sharks bear crawl – minnows crab walk
Hand release merkins – 20, run, 15, run 10
Sharks and Minnows, Round 2: Sharks lunge walk – minnows broad jump
Hello dollys (4ct) – 20, run, 15, run 10
Sharks and Minnows, Round 3: Sharks frog jump – minnows army crawl
Set of 7s – dive bomber and BBS

Bucket Challenge Relay
divide into two teams, that worked out to two teams of four. One man carried a 5 gallon bucket full of water from the lake to a 45 gallon trash can. Only one team member could carry at a time. While he was carrying, two members held a 5 gallon bucket full of water while the 4th member did waterlogged merkins. They ran a relay in this fashion until the trash can was full.

After the relay was won or lost, we got into the water and did a race to the buoys. And finally did some Big Boy situps and some carolina dry docks where you had to dunk your face underwater to perform the exercise.

We moseyed back to the volleyball pit for some old fashioned tug of war. This was with the team you rotated with, and no shoes and gloves in deep sand left no advantage, and was quite fun.

The Mary consisted of an ab exercise of 10 reps, followed by 10 merkins. We did about 5 rounds of this before going back to the lake and do an out and back race to the buoys and back. Time was called and we got into the COT.

The COT was about being vulnerable. Working out in the “nude” with no gloves, no shirt, and no shoes leaves you exposed. I issued a challenge to the men of F3 Knoxville to be vulnerable and share times of vulnerability with the group. Sharing these types of stories endear ourselves to one another, and my experiences could help others going through similar situations. I then shared about a dark time in my life where I lost two jobs in one year, but how in hindsight that was one of the best things to ever happen to me. We then closed in prayer and ate a great breakfast provided by the Dog Pound (Google, I-beam, & Smoky).