F3 Knoxville

Category: Ruck

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-

Sandbaggin on Cardiac

THE SCENE: 50° humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Warmup loop 2 miles interval rucking
At the top of Cardiac near the single bench and light post:
10 Sandbag Burpees
20 Merkins
30 Sandbag Presses
20 Sandbag Deadlifts
10 Frontload Sandbag Squats
First man done grabs jugs and goes to the bottom at corner of fence with mile marker and returns.
AMRAP until man carries jugs down and back
Each time a man returns everyone ruck small loop. Head down cardiac, take a right heading to parking lot, right out the back and up toward pav, left just past ball field, past playground and back up to the top of Cardiac
Start back with PT above together. When done next man carries while other AMRAP.
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Bagging it

THE SCENE: Crispy 38
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile ruck run
THA-THANG:

on the football field starting at the goal line for 100 yards

10 yard row 10 reps w sand bag , farmer carry 100 yards back to start
Ruck lap do stadiums steps , both stadiums for a full lap

10 ruck thrusters every 10 yards to one end
10 front load squats or back load every 10 yards
Ruck lap w stadiums

5 ruck merkins every 10 yards
Bear crawl sand bag drag down and sand bag throw on the way back , again stopping every 10 yards for 5 ruck merkins
Ruck lap w stadiums

Big boy ruck in front 10 every 10 yards , ruck gas pumps 10 reps every 10 yards on the way back
Ruck lap Last lap w stadiums

basically 800 yards of pulling , dragging and throwing a sandbag around along with your ruck the whole time. The break was the lap around the track with stadium steps

2 mile ruck

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 Rucker’s not afraid
CIRCLE OF TRUST/BOM:
Just over 6.5 miles of good hard livin to start the day !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Burpees Were the Easy Part

THE SCENE: 50’s or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Interval run ruck 3 miles – 3min on, 1min off

4 corners on field.

Run down sideline doing Burpee every 10 yards. Bear crawl one endzone. Low crawl the other.

20 reps each

Corner 1 upright rows with ruck

Corner 2 overhead ruck squats

Corner 3 ruck row/press/curl/tri

Corner 4 ruck low Peter Parker’s

AMRAP 45 minutes

Interval run ruck 3 miles – 3min on, 1min  off

MARY:
COUNT-OFF & NAME-O-RAMA
2fer
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got 3 rounds on the field
ANNOUNCEMENTS:

Such a Drag

One comment

THE SCENE: crisp 30s
F3 WELCOME & DISCLAIMER 

nah…
WARM-O-RAMA:
Nah…
THA-THANG:

  • Ruck one mile loop. 4 ruckers, one 60lb bag, one 90lb bag, and the twins(2 large 5gallon water jugs). Carry the twins as far as you can and then rotate out until we complete the mile loop
  • SUCH A DRAG…Move to the football field , everyone with ruch and 60lb bag but Mr. Rogers had his 90….because he can
  • 10 rounds of the following exercise carrying or dragging your sand bag 10 yards between each exercise.
  • Once you have completed one round of exercises and 100yards, Ruck back to start with your sand bag,Minimum 2 times down each : Speed shuffle, Bernie bag drag or baby carry. After you do the min, you can keep on or just put the bag on your shoulders and ruck back to the start. Exercises below, ALL with RUCK on if applicable
  • 10 push-ups

    10 squats

    10 sit-ups, ruck on front

    10 overhead presses

    10 Bent over rows (sand bag rows)

    10 hand release push-ups

    10 jump squats

    10 butterfly sit-ups, ruck on front

    10 Ruck Curls;

    10 burpees

MARY:
Ruck one more mile alternating sand bag carries
COUNT-OFF & NAME-O-RAMA
4 Ruckers
CIRCLE OF TRUST/BOM:
This WOD was a modifcation of the RUCKS ON PARADE march challenge. If you have not checked out their montly WODS, check it out. Lots of fun and more fun when you spice it up by adding sad bags!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.