F3 Knoxville

Tag: Tonka

Show and Tell: Tonka Edition

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AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Tonka, Mermaid, Dumpster Dive, Eliza, Johnboat
FNGs: 1 Johnboat
COUNT: 6
Three easy miles around the school and the track listening to Tonka talk about the good the bad and they ugly of the GTE.

Mid ruck we were joined by an FNG who spotted us in the Gloom. Welcome Johnboat who leads the Side Straddle Hops better than most of us.

Make a list of things you are thankful for today, and when you feel discontent, pull it out pray on it and add to it. God has put you where you are right now with all that you have right now for a reason.

We’ll see what happens!

AO: shamruck
Q: Eliza
PAX: Dumpster Dive, Glamper, Tonka, Betty, Brick, Commission, Eliza, KickFlip, Lizzy, Mermaid, The Situation, Steam, Free Fall (Justin Whitaker)
FNGs: None
COUNT: 13
WARMUP: 4 corners around the Dutchtown Loop starting with Weigels Hill. We travelled various sandbags and Jerry cans stopping to do 10 squats and 10 merkins at each corner.

THE THANG: Ruck retention pond loop down the hill from the fire hydrant across and up the other side. At the top do one 40lb sandbag burpee. Repeat adding an extra burpee til you get to 5.

Finished with another heavy mile.

MARY: Flutters with Ruck, Ruck sit-up and press, LBCs, Rows, OH press, curls.

ANNOUNCEMENTS: GTE in April

COT: sometimes we can be stubborn and resistant to change. Be open to trying to new things and going along with change. I made an open invitation to the PAX to grab a Q and let’s do more of this heavy stuff/PT as they wish at Shamruck.

Fine. I’ll do it.

AO: shamruck
Q: Eliza
PAX: Anchorman, Tonka, Photograph, The Situation, Crawlspace, Voodoo, Mermaid, Eliza, Oscar Meyer, Dart Gun, Dumpster Dive, Chef Boyardee
FNGs: 1 Chef Boyardee
COUNT: 12
Some rucked. Some ran. Some got lost.

Leave no man behind, but leave no man where you find him.

Crazy 8s

AO: shamruck
Q: slappy
PAX: The Situation, Glamper, Toretto, Tonka, Mermaid, Swifty, Betty,
FNGs: None
COUNT: 9
WARMUP:
None – we just went for it

THE THANG:
We did a figure 8 loop. At the top and bottom of each loop we did 10 merkins, 10 squats, and 10 mtn climbers. Best day ever.

MARY:
None

ANNOUNCEMENTS:
Glamper’s VQ is tonight at Asylum PM!

COT:
-Have a great Thanksgiving. Lead your family well by engaging, being joyful, and forgiving.
-I confess that I’ve been on X too much. It’s a problem because it drags my spirit down and cut into my productivity. Maybe you guys have something similar that you struggle with.

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