F3 Knoxville

Category: Ruck

Compounding Pain

THE SCENE: 75 and humid 🥵
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffled up Sheffield to WH Rd stopping about 5 times for 20 x 20.

Compound Circuit:

Shuffle up Lover’s to pull-up bars.

10 Pull-ups

50 Bent Rows

20 ROC BBS

Shuffle to new pool parking lot.

2 Burpees at each line (there are 7 lines)

50 Chest Presses

30 Ruck up Toe Touches

Shuffle to the Pavalon (The Hole).

30 Box Squats on the low benches.

50 Ruck RDLs

40 2-ct Mtn Climbers

Repeat the whole thing.

Snake shuffle the parking lot to get 5 miles.

MARY:
COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
My my. The 50 Chest Presses was quite something after those Burps. We got 2 full laps and a little extra.
ANNOUNCEMENTS:

All Lies

THE SCENE: Beautiful morning. Nice wind to keep us from overheating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shuffled the park loop stopping halfway for 20 curls and 20 tricep extensions.
THA-THANG:
I promised cookiebutter so we moseyed to the base of the Hill of Broken Promises. Alas, TJ’s still doesn’t open early for us to gain access to the cookiebutter. So we did this instead.

20-1

At the bottom of the Hill of Broken Promises:

Merkins

OH Presses

Upright Rows

At the top of the Hill of Broken Promises:

Lunges per leg

Single leg RDL

Alt Arm Squat Snatch

MARY:
We shuffled the park loop again stopping 3 times for 20 curls and 20 tricep extensions.
COUNT-OFF & NAME-O-RAMA
3 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Toad in the hole

THE SCENE: Noice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck run 2 miles making 7 stops . Ladder work . Stops were

10 T merkins

10 T Merkins , 20 ruck curls

10 T merkins , 20 curls, 30 rows

10T Merkins, 20 curls , 30 rows , 40 flutters on the 4

then back down the ladder ….
THA-THANG:

Toad in the hole ALL with Ruck ON

50 squats

10 body builders

40 big boys(ruck on front)

10 body builders

Lunge to cone(60 yards), run back

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run loop  back

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run Loop back

10 body builders

40 big boys

10 body builders

50 squats.

Run up lovers lane, back down , Bernie up lovers , snake ruck the parking lot back to AO

MARY:
Flutters and Superman’s till time . Finish w press ups
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

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