F3 Knoxville

Author: Capn Crunch

A Hero’s Journey – Ruck Edition

THE SCENE
70 and Overcast

The WOD is based on Joseph Campbell’s work “The Hero’s Journey” and Homer’s “The Odyssey. We joined the ranks of Odysseus’ crew as he traveled to Troy and then home…

 

THE THANG
Start – West High – Load the Boat

Ruck to Stop 1 (2.1 miles) – Pause at 1 mile for 2 rounds of 20 4ct Flutters and 20 Ruck Presses

Stop 1 – Tyson Park – The Battle of Troy

AMRAP – 12 min

  • 10 Wolverines (From standing position, drop to plank, one push-up, left knee tuck to the chest, another push-up, right knee tuck to the chest, yet another push-up, jump, overhead clap)
  • 15 Ruck High Pulls
  • 15 Front Loaded Squats
  • 10 Ruck Rollers

Ruck to Stop 2 (1.5 miles)

Stop 2 – Laurel Church of Christ – The Island of the Lotus Flower Eaters

2 Rounds:

  • 1 min Burpee Ruck Jumps
  • 1 min Ruck Swings
  • 1 min Mountain Climbers
  • 1 min Goblet Squats
  • 1 min Overhead Presses

Ruck to Stop 3 (1.5 miles)

Stop 3 – Sequoyah Elementary – The Battle with the Cyclops

6 Rounds:

  • 12 Ruck Curls
  • 12 Ruck Tricep Extensions
  • 12 Side Lunges w/Ruck

Ruck to Stop 4 (.5 miles)

Stop 4 – Whitlow Park – Journey to the Underworld

  • Shuttle Run (4 cones, spaced approximately 25-30 feet apart)
    • Run to farthest cone, 25 reps
    • Run back to start, 20 reps
    • Run to second farthest cone, 15 reps
    • Run back to start, 10 reps
    • Run to closest cone, 5 reps
    • Run back to start
  • Exercises:
    • Round 1 – Ruck Merkins
    • Round 2 – Ruck Squats

Ruck to End Point (1.4 miles)

End – West High – The Return Home

 

HYDRATE AND EAT!!

 

Belated D-Day WOD

THE SCENE
65 and Clear

THE THANG
This workout is a memorial to the men who gave their all on June 6, 1944…

To get this invasion started: Ruck to Bearden Middle School Track, approximately 1.5+ miles

Evolution UTAH
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Ruck Curls
10 Ruck Swings

Farmer’s carry ruck one lap around the track

Evolution OMAHA
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Push-Ups
10 4ct Shoulder Taps

Farmer’s carry ruck one lap around the track

Evolution JUNO
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Sit-Ups w/Ruck
10 4ct American Hammers

Farmer’s carry ruck one lap around the track

Evolution GOLD
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Upright Rows
10 Ruck-on-Front Squats

Farmer’s carry ruck one lap around the track

Evolution SWORD
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Lunge w/Ruck Overhead
10 Overhead Ruck Press

Farmer’s carry ruck one lap around the track

To finish this invasion, ruck back to start point, 1.5+ miles

 

Oldie but a Goodie…

THE SCENE
62 and Clear

Warm Up
Ruck 3 mile loop, 20 merkins & 20 squats twice

20-1
Start with 20 reps of each exercise, subtract 1 rep each round all the way down to 1 plus ruck parking lot loop every 5 rounds.

4 exercises:

  • Ruck merkins
  • Ruck squats
  • OH Presses
  • Bent Over Rows

Round Breakdown:
20-19-18-17-16
Ruck parking lot and up Lover’s Lane (.5 mile)

15-14-13-12-11
Ruck parking lot and up Lover’s Lane (.5 mile)

10-9-8-7-6
Ruck parking lot and up Lover’s Lane (.5 mile)

5-4-3-2-1
Ruck parking lot and up Lover’s Lane (.5 mile)

Mary
2x 30 4ct Flutter Kicks w/Ruck up

Totals

  • 5 miles
  • 250 Merkins
  • 250 Squats
  • 210 OH Presses
  • 210 Bent Over Rows
  • 60 4ct Flutter Kicks w/Ruck Up-

You Can Do Anything for 60 Seconds

THE SCENE
25 degrees and chilly

 

THA-THANG
Start with 2 mile ruck, stopping after the first mile and do 20 merkins, 20 squats

Cirucit
4 Rounds, 6 exercises, max reps of each exercise in 1 minute with 10 second transitions.

Exercises:
– Battle Rope
– Sandbag Clean and Press (60lb)
– Ruck Tricep Extenstions
– Ruck Curls
– Ruck Squats
– Ruck Hand-Release Merkins

After each round, ruck the parking lot (app. .25 mile).

Finish with another 1.5 miles, stopping halfway for another 20 merkins and 20 squats.

 

7, 5, 3 + Some Miles

THE SCENE
39 and Clear

THA-THANG
Ruck to Bearden Hill Rec Center (app. 2 miles)

PT (All exercises with ruck unless noted)
Circuit x7:
10 Squats
10 Overhead Presses
10 Upright Rows

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x 5:
10 Bent Over Rows
15 Ruck Swings
10 Russian twists
10 Curls

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x3:
10 Lunges (each leg)
10 Ruck Sit-ups
10 Chest Presses
10 Tricep Extensions
10 Burpees (no ruck)

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Ruck back to SP (app 2 miles)

Cash Out
40 4ct Flutter Kicks, 20 Chest Presses
30 4ct Flutter Kicks, 15 Chest Presses

 

COT
Pray it out and crush the day!