Ruck – Page 14 – F3 Knoxville

Burbs standard issue

October 25, 2019 Woodshack

THE SCENE: 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Buy in 20 ruck merkins / 20 squats
THA-THANG:

Speed ruck 4 miles , stopping at each mile for 10 HR bodybuilder and 20 ruck curls
Back at the AO, 3 rounds of, 20 thrusters , 20 front ruck big boys , 10 HR bodybuilders
After each round , ruck up lovers lane , around the p lot and back down
Over 5 miles total today

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Standard issue Burb workout. Minimum 4 miles , good ole ruck PT and lots of good mumblechatter !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BBQ

October 5, 2019 Woodshack

THE SCENE: Mornin time – dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No
THAng

Speed ruck 3 miles stopping 3 times for 20 n 20
Sand bag carry lovers lane twice
Pull ups , big boys , lunges
are
handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
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.

Ruck Like an Egyptian

September 27, 2019 Capn Crunch

THE SCENE
72 and Muggy

WARM UP
1 Loop around West Hills Park (1.3 miles), stop twice for 20 merkins & 20 squats (ruck on).

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck a loop up to Middlebrook Pike and back (approximately 4 miles, ok…more like 4.5), stopping at each mile to do the following pyramid routine:

Mile 1:
1 Curl, 2 Military Presses, 3 Squats
2 Curls, 4 Military Presses, 6 Squats
3 Curls, 6 Military Presses, 9 Squats
4 Curls, 8 Military Presses, 12 Squats
5 Curls, 10 Military Presses, 15 Squats

Mile 2:
6 Curl, 12 Military Presses, 18 Squats
7 Curls, 14 Military Presses, 21 Squats
8 Curls, 16 Military Presses, 24 Squats
9 Curls, 18 Military Presses, 27 Squats
10 Curls, 20 Military Presses, 30 Squats

Mile 3:
9 Curl, 18 Military Presses, 27 Squats
8 Curls, 16 Military Presses, 24 Squats
7 Curls, 14 Military Presses, 21 Squats
6 Curls, 12 Military Presses, 18 Squats

Mile 4:
5 Curl, 10 Military Presses, 15 Squats
4 Curls, 8 Military Presses, 12 Squats
3 Curls, 6 Military Presses, 9 Squats
2 Curls, 4 Military Presses, 6 Squats
1 Curls, 2 Military Presses, 3 Squats

Total = 6 miles, 40 Merkins, 100 Curls, 200 Military Presses and 340 Squats.

Leg Day at The Burbs

September 20, 2019 Snorkel

THE SCENE: Breezy and cool, nice weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Lawnmowers 20 per arm
MARY:
3 rounds of 20 ruck up flutters and chest presses.
COUNT-OFF & NAME-O-RAMA
6 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

B.U.R.B.S.

August 23, 2019 Woodshack

THE SCENE: 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Warm up loop to the school and back stopping once for 20 merkins/ 20 squats
THA-THANG:

DORA inspired workout called BURBS. partner up, Pax 1 does exercise while P2 is running a lap, switch…cumulative total for reps between partners
100 B.odybuilders
125 U.pright rows
150 R.uck rows. Bend over with back as parrell to ground as possible and for rows with the ruck/ RUCK ROWS
175 B.ig boy sits up with ruck on front as high as possible on chest
200 S.quats with ruck on back

Once completed above, stayed as partners for heavy ruck carry. P1 carries sand bag while P2 carries the twins (2-50lb buckets). Switch when partner can not carry the twins any longer. Do this for just under a mile/ main loop.

TOTAL work out included 4 plus miles of distance covered with LOTS of reps and a dash of good livin at the end!

mary

20 ruck flutters ic 4 ct

20 ruck pressses

20 hello dollies

20 ruck overhead lean backs

20 flutters

20 presses

lunge parking lot
COUNT-OFF & NAME-O-RAMA
5 Mother ruckers
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Today was a good mix of mumblechatter, cardio, and suck!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.