Ruck – Page 13 – F3 Knoxville

Such a Drag

March 7, 2020 Woodshack 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.

Mouthbreather 2.0

February 22, 2020 Snorkel

THE SCENE: Like25° or something dumb like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

2 mile ruck

Round 1

5 sets

Merkins x 20

Squats x 20

Ruck on chest BBS x 20

Sandbag run to other end zone for 5 ruck burpees after each set

Round 2

5 sets

Thrusters x 20

Lunges x 10 per leg

Ruck get-ups x 20

Sandbag run to other end zone for 5 ruck burpees after each set

Round 3

5 sets

Mtn climbers x 20 4-count

Squat jumps x 20

Ruck up in & outs x 20

Sandbag run to other end zone for 5 ruck burpees after each set

2 mile ruck

MARY:
COUNT-OFF & NAME-O-RAMA
3 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
2.25 hours. 1,200 plus calories. 7 miles. Lotsa smiles.
ANNOUNCEMENTS:

You Can Do Anything for 60 Seconds

December 20, 2019 Capn Crunch

THE SCENE
25 degrees and chilly

THA-THANG
Start with 2 mile ruck, stopping after the first mile and do 20 merkins, 20 squats

Cirucit
4 Rounds, 6 exercises, max reps of each exercise in 1 minute with 10 second transitions.

Exercises:
– Battle Rope
– Sandbag Clean and Press (60lb)
– Ruck Tricep Extenstions
– Ruck Curls
– Ruck Squats
– Ruck Hand-Release Merkins

After each round, ruck the parking lot (app. .25 mile).

Finish with another 1.5 miles, stopping halfway for another 20 merkins and 20 squats.

7, 5, 3 + Some Miles

November 15, 2019 Capn Crunch

THE SCENE
39 and Clear

THA-THANG
Ruck to Bearden Hill Rec Center (app. 2 miles)

PT (All exercises with ruck unless noted)
Circuit x7:
10 Squats
10 Overhead Presses
10 Upright Rows

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x 5:
10 Bent Over Rows
15 Ruck Swings
10 Russian twists
10 Curls

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x3:
10 Lunges (each leg)
10 Ruck Sit-ups
10 Chest Presses
10 Tricep Extensions
10 Burpees (no ruck)

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Ruck back to SP (app 2 miles)

Cash Out
40 4ct Flutter Kicks, 20 Chest Presses
30 4ct Flutter Kicks, 15 Chest Presses

COT
Pray it out and crush the day!

Bunch of ISOs

November 8, 2019 Snorkel

THE SCENE: Felt like 31° with wind chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We headed out of the park toward Vanosdale and made the great loop West on Middlebrook back to the AO stopping 5 or 6 times for 20 Merkins, 10 ISO Lunges per leg and 20 4-ct Plank Jacks. We then made 2 Bernie trips up the Hill of Broken Promises and did 40 Calf Raises and 10 Upright Rows each time at TJs.

MARY:
Did a couple rounds of Ruck up Flutters, 20 Cheat Presses and 20 second ISO Holds. Then we burned out on Chest Presses and ISO Holds. Yowch.
COUNT-OFF & NAME-O-RAMA
6 Mighty Men braved the great loop. Excellent mumble chatter as always.
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.25 miles and hundreds of reps. What fun!
ANNOUNCEMENTS: