F3 Knoxville

Tag: Oscar Meyer

ShanRUCK OG’s

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Oscar Meyer, Mermaid
FNGs: None
COUNT: 4
3.8 miles and a couple of hills

We talked about what we were grateful for in this Thanksgiving season.

Ruck or Treat 2023

AO: shamruck
Q: Eliza
PAX: Mermaid, Oscar Meyer, Toretto, The Situation, Eliza, Imaginary
FNGs: None
COUNT: 6
WARMUP: ruck
THE THANG: ruck
MARY: ruck
ANNOUNCEMENTS: brolympics and Ruck GTE
COT: Don’t be too prideful to ask for help.

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.

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.”

Shamrock Gymstacle

THE SCENE: Beautiful summer morning! Low 60’s. Perfect!

F3 WELCOME & DISCLAIMER: Yes
WARM-O-RAMA: 
Yoga style! Deep arm stretch, runners pose, downward dog, cobra etc..
THA-THANG:
Shamrock “gymstacle” – a hybrid of a gym and an obstacle course. The soundtrack for the beat down has a “wild artist” (same principle as a wild card). Every song of a “wild artist” doubles the amount of reps for everyone! Today’s “wild artist” – Justin Bieber!  The workout: 30 twinkle toes with CMU’s; Pull ups; Merkins, American Hammers with a heavy ball; Jumping rope; Bench press; Heavy pants; Truck climb; Hand-Elbow plank; Side jumps; Lawnmowers with 60lbs dumbbell; Dumbbell squats. Repeat!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 men! Anchorman, Base Salary, Betty, Le Bling, Mermaid, Oscar Meyer, Rubber Duckie, Skid Mark, Slappy, Voo Doo, Tailhook and a FNG – Jar Jar!
CIRCLE OF TRUST/BOM:
For most of us helping others is a natural tendency. However, there are situations when it is better to let someone finish his or her task without interfering by offering help. Because it might be important for this person to complete his or her task without any assistance.
MOLESKIN:

ANNOUNCEMENTS:
F3 has a new member! Jar Jar! Welcome!