Ruck – Page 12 – F3 Knoxville

Black Widow

May 22, 2020 Snorkel

THE SCENE: Low 60’s. Wet ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Make loop around park. Stopped halfway for 20 & 20.
THA-THANG:
In the upper parking lot the 8 legs of the black widow sit:
Do 20 reps of the exercise, run up the black widow’s back (Lover’s Lane) and around back down to the next exercise. Repeat for time.
20 Merkins
20 Suitcase Squats per side
20 Ruck Hammers (there and back is 1)
20 Burpee Thrusters
20 Single Leg Deadlifts per leg
20 Butterfly Sit-ups
20 Upright Rows
20 Lawnmower Pulls per arm

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
We each got about 2 rounds done and about 4 miles running up the spider’s back!
ANNOUNCEMENTS:

Oldie but a Goodie…

May 15, 2020 Capn Crunch

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

May 13, 2020 Snorkel

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

May 9, 2020 Woodshack

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

March 14, 2020 Snorkel

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: