F3 Knoxville

Author: Frosty

Ruck

THE SCENE: 70 but not quite as sauna like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck 1 lap with 60# bag
THA-THANG:
At watt rd. Field

One guy does sandbag toss across field while other pax goes through the following exercises.

  • Merkins x 10
  • Squats x 10
  • Curls x 10
  • Shoulder press x 10

After all pax has completed the sandbag toss, line up on the sideline.

Lunge across field and bear crawl back

Ruck to outhouse

20 calf raises

Lunge for 3 parking spaces, do 5 meekins.  Repeat until reaching the island.

20 calf raises

Ruck to upper field

20 calf raises

20 incline merkins

20 dips

20 flutter kicks with ruck press

10 bbs with front ruck

Ruck to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ruck Q

THE SCENE: 60, muggy, extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a lap

Stop at AO to get 2 60# sandbags

Ruck with sandbags to watt rd field

THA-THANG:
Sandbag toss across the field and back

1 pax farmer carry both sandbags while partner does 10 ruck squats then runs to catch partner A.  Switch and repeat for the length of the field and back.

Ruck back to AO.

MARY:
20 4 count flutter kicks with ruck press

20 BBS with front ruck

5 shoulder taps, 5 tempo merkins,  5 merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

PT test

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

Cherry pickers

Arm circles

Merkins
THA-THANG:
Army PT TEST

2 minutes max merkins

2 minutes BBS

1 mile run for time

 

Mosey to outhouse

Lung 3 parking spaces, 5 calf raises

Repeat and add 5 calf raises each time.  Got to 50 calf raises

Bear crawl across the end of the lot

Repeat lunges for 3 spaces, 50 calf raises and decrease by 5 each time.

Inch worm merkins across the end of the lot

Mosey to AO

MARY:
WE did some
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ruck

THE SCENE: a crisp 55 and BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a little, carrying 40# and 60# sandbags to watt road field
THA-THANG:
5 lion kings then 5 paces.  Repeat for length of the field.

Do 5 reps of the exercise then 5 paces.  Repeat this until reaching midfield then switch to the next exercise and repeat.

  • 5 OH ruck press, ruck OH for the paces
  • 5 ruck curls, wallball held ruck 90° for the paces
  • 5 ruck swings
  • 5 triceps extension

Finish with 5 ruck squats then 5 paces for the full field

Ruck coupons around the park to concrete bleachers for 20 incline merkins.

Continue ruck with coupons, stopping 3 times for 20 calf raises.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Prayers for butters family dealing with sickness
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

RAW

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload the heavy crap from the vehicles to the outhouse
THA-THANG:
All movements to be done slowly and with concentration on form over number of reps.

  • Sandbag bench press
  • Incline merkins
  • Dumbell flies (tree huggers)
  • Hammer curls
  • Bent over rows
  • Curls
  • Lateral raises
  • Overhead press
  • Shrugs
  • High raises

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Slow down and concentrate on what God is telling or showing you.   Quality not quantity is more important
MOLESKIN:

ANNOUNCEMENTS:
Bartman organizing a softball game this Saturday

 

Possibly starting an evening workout at the dog pound or truck stop