Tonka – Page 4 – F3 Knoxville

Crazy 8s

November 21, 2023 BackBlasts

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

October 24, 2023 BackBlasts

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

First Chilly Ruck

October 17, 2023 BackBlasts

AO: shamruck
Q: Blindside
PAX: Swifty, Radar (Waxhaw), The Situation, Eliza, Ribbed, Tonka, Imaginary, Blindside
FNGs: None
COUNT: 8
Straight mileage. 3.76

Run (1) Walk (2)

September 14, 2023 BackBlasts

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.”

Great Pace/Great Weather/Great Company

September 12, 2023 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Eliza, Ribbed, Betty, Dumpster Dive, Toretto, Bed Wetter, Tonka, Glamper, Imaginary
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: