F3 Knoxville

Tag: Tonka

Mermaid Lives on Chateaugay Road

AO: shamruck
Q: The Situation
PAX: Mermaid, Trojan, Tonka, Eliza, Anchorman, Mailbox, Hot Toddy
FNGs: None
COUNT: 8
THE THANG:
3.4 miles through Belmont West (my second-favorite neighborhood)

ANNOUNCEMENTS:
Convergence on November 16 at the Asylum

COT:
Find ways to give and serve this holiday season. If a cause or a group of people is on your heart, then that’s who you should be helping.

Cool Fall Breeze Ruck

AO: shamruck
Q: Eliza
PAX: Anchorman, Baby Boomer, Mermaid, Toretto, Tonka, Stripped
FNGs: None
COUNT: 7

THE THANG: Neighborhood ruck including all of Laurel Hill.

COT: what are you passionate about !?

ShamRUCK Attendance Record

AO: shamruck
Q: Mermaid
PAX: Betty, Flower Pot, Eliza, Crawlspace, Honeydew, Tonka, Booster, Pom Pom, Oscar Meyer, The Situation, Mailbox, Mermaid, Baby Boomer, Trojan, Smoked Pickle, Snaggletooth (Elijah Tafao), Kevin (Miss Piggie), Lizzy
FNGs: None
COUNT: 18
18 Men and 2 Dogs tackled the hills of Gulf Wood. Along the way, we found Baby Boomer’s ring doorbell and some monkey humpers. We rounded out with about 3.5 miles and in the COT we talked about positive habit transfer.

Heavy Day at the Equalizer

AO: the-equalizer
Q: Ribbed
PAX: Tonka, Stripped, Bookman, Unibráu (Nick Robinson), Smithers, Cheney, Ribbed, Utah
FNGs: None
COUNT: 8
WARMUP: squats and toe touches

THE THANG: put on our bags and sandbags and walk to the flagpole
EMOM exercises 20 count with a little rucking around the track ~8th time through the EMOM we stop and take one lap with the weights
-Curls
-Side extensions standing
-merkens
-squats
-shoulder taps

MARY: mosey back to the AO for a little stretching

ANNOUNCEMENTS: the nude was talked about

COT: –Ephesians 3:1-6