F3 Knoxville

Author: BackBlasts

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.

The Dawg Ruck

AO: asylum-am
Q: Sawdust , Gibbler (Tim Basch), Matlock (Bill Maddox)
PAX: bluebird
FNGs: None
COUNT: 4
THE THANG: 3.9 Mile Ruck

COT: Cinco’s Friends Tribute

Chasing Poles and Stairs

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Goat Dish, Mayberry
FNGs: None
COUNT: 4
WARMUP: A little of this and that

THE THANG:

Lightpoles: walk 1, jog 1, sprint 1: 5 burpees. Repeat. Half way split off to stairs and do 11’s. Big boys and dips. Complete the lightpoles then do some Mary.

MARY:
V-ups, hello dolly’s, fitter kicks: ring of fire (5)

ANNOUNCEMENTS:
COT:

Hundreds and Thousands

AO: rampart
Q: Lucille (Austin Williams)
PAX: Mo Rocka, No Treble, Skeletor, Piston, GoDaddy (Zack Williamson), Lucille (Austin Williams), Feeny, Porthole, McFly, Stetson (Cayden Emory), Outnumbered, Sport Mode
FNGs: None
COUNT: 12
WARMUP: I have forgotten the warmup but I know we did a good shoulder burn and some Mekin/squat pauses.
THE THANG: Indian run to the stage. Every exercise is AMRAP in 2:30 minutes. Step ups, merkins, heels to heaven. Mosey to playground. Jump squats, inch worms, LBCs, pickle pointers. Mosey to gazebo. Incline merkins, lunges. Mosey to fountain for burpees.
MARY: no time.
ANNOUNCEMENTS: Corn maze at 3:00. Brolympics, Starfish soon.
COT:The power of God in an ordinary man.