F3 Knoxville

Author: Capn Crunch

Ruck Like an Egyptian

THE SCENE
72 and Muggy

WARM UP
1 Loop around West Hills Park (1.3 miles), stop twice for 20 merkins & 20 squats (ruck on).

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck a loop up to Middlebrook Pike and back (approximately 4 miles, ok…more like 4.5), stopping at each mile to do the following pyramid routine:

Mile 1:
1 Curl, 2 Military Presses, 3 Squats
2 Curls, 4 Military Presses, 6 Squats
3 Curls, 6 Military Presses, 9 Squats
4 Curls, 8 Military Presses, 12 Squats
5 Curls, 10 Military Presses, 15 Squats

Mile 2:
6 Curl, 12 Military Presses, 18 Squats
7 Curls, 14 Military Presses, 21 Squats
8 Curls, 16 Military Presses, 24 Squats
9 Curls, 18 Military Presses, 27 Squats
10 Curls, 20 Military Presses, 30 Squats

Mile 3:
9 Curl, 18 Military Presses, 27 Squats
8 Curls, 16 Military Presses, 24 Squats
7 Curls, 14 Military Presses, 21 Squats
6 Curls, 12 Military Presses, 18 Squats

Mile 4:
5 Curl, 10 Military Presses, 15 Squats
4 Curls, 8 Military Presses, 12 Squats
3 Curls, 6 Military Presses, 9 Squats
2 Curls, 4 Military Presses, 6 Squats
1 Curls, 2 Military Presses, 3 Squats

Total = 6 miles, 40 Merkins, 100 Curls, 200 Military Presses and 340 Squats.

Easy as 1, 2, 3

THE SCENE
53 and Clear…AMAZING!

 

WARM UP
1 Loop around West Hills Park (1.3 miles).  At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

 

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:
1 Curl, 2 Overhead Press, 3 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2:
6 Curl, 12 Overhead Press, 18 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
9 Curls, 18 Overhead Press, 27 Front-loaded Squats
10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Mile 2 is at the pavilion.  After doing the routine, head back to SP and do the following:

At mile 3:
9 Curl, 18 Overhead Press, 27 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4:
5 Curl, 10 Overhead Press, 15 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
1 Curls, 2 Overhead Press, 3 Front-loaded Squats

Cash out with 2 rounds of x30 4ct Flutter Kicks w/Ruck pressed.

Totals =

  • 5+ miles Rucking
  • 40 Merkins
  • 60 4ct Flutter Kicks
  • 100 Curls
  • 200 Overhead Press
  • 340 Squats

Coupons at the Burbs

THE SCENE
68 and a little damp

 

THA-THANG
2 mile ruck-run to warm up (stop half-way for 20 Merkins and 20 Squats)

Once back at the cars, everyone take their ruck off and grab a sandbag (60lb).  Carry the sandbag to the base of the hill between the tennis courts.

 

Sandbag Circuit (all exercises with sandbag)
Start point is the base of the hill between the tennis courts:

  • Bear Crawl/Sandbag Drag up the hill alternating arms (pulling the sandbag up)
  • At the top of the hill, x10 Cleans then carry sandbag toward the parking lot
  • At the parking lot, x10 Reverse Lunges with sandbag (5 each leg), then carry the sandbag down the parking lot
  • At the intersection of the trail and parking lot, x10 Over Head Presses, then carry the sandbag to start point at the base of the hill
  • At the base of the hill, x20 4ct Flutter Kicks holding up the sandbag

Rinse and repeat x4

After the fourth round, cash out with x30 Push-ups/Sandbag Drag (Push-up then pull the sandbag across your body, Push-up then pull the sandbag across your body the other direction).

Carry the sandbag back to your ruck.  Everybody grab their ruck and keep their sandbag for a loop around the park.  Half-way around the loop, stop for 20 Merkins and 20 Squats.

After the loop, drop off the sandbags and then ruck a victory loop up Lover’s Lane.

 

MARY
4ct Flutter Kicks holding Ruck x30

 

2019 Memorial Day Convergence – 21 Guns

THE SCENE
67 and Clear

Welcome and Disclaimer

 

THE THANG
COP
SSH x21 (Silent cadence)
Merkins x15 4ct IC
Imperial Walkers x21 4ct IC
Baby Arm Circles Fwd x12 4ct IC
High Knees x15 IC
Burpees x5 OYO
Diagonal Lunges x15 4ct IC

Circle up for explanation of first routine

 

AMRAP 21
AMRAP in 21 minutes, alternating 21 and 15 reps, for the 15M projected veterans living in the US.

– 15 Burpees (at the flag pole facing the flag pole)
– Run to Merkin station
– 21 Merkins (corner of parking lot)
– Lunge to CMU station
– 15 CMU Over Head Presses (corner of parking lot)
– Bear Crawl to Flutter Kick station
– 21 4ct Flutter Kicks (corner of parking lot)
– Run to Box Jump station
– 15 Box Jumps (in the playground area)
– Run to Table Row station
– 21 Table Rows (on picnic tables under the covered area)
– Run to Burpee station

Mosey to front of Lakeshore Park, Freedom Hill (formally known as Everest)

 

Freedom Hill
Gather at the base of Everest.  We will do 6, 1-minute rounds in a pyramid fashion.  After each round, run up the hill to the tree (app 45 yards) and do a burpee corresponding to the round you are on.

R1: Dry Docks
R2: Dry Docks, Narrow Squats
R3: Dry Docks, Narrow Squats, Freddy Mercury
R4: Freddy Mercury, Narrow Squats, Dry Docks
R5: Freddy Mercury, Narrow Squats
R6: Freddy Mercury

Total burpees = 21

Mosey to Veteran’s Cemetery

 

COT / BOM
Quote from Tecumseh
“So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.”

 

Count Off – 57 PAX including 1 FNG, Welcome Flash Back!

 

Modified Robbie Miller WOD

THE SCENE:
62 and muggy

 

THA-THANG:

2 mile ruck

10 Rounds (all exercises done without ruck except ruck get-ups):
– Pull-ups x6
– Burpee Squats x6
– 4ct Mountain Climbers x6
– Ruck Get-ups x6

2 mile ruck