F3 Knoxville

Category: Ruck

Cleaning up the burbs

THE SCENE: 72 94% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Burden carry 800 meters

30 sandbag cleans

800m run

30 burpees with high pulls

800 m run

21 sandbag cleans

42 merkins

800 m run

15 sandbag cleans

30 merkins

800 m run

9 sandbag cleans

18 merkins

800 m run

Hill work with 10 sandbag high pulls at the bottom of the hill and 10 ruck ball busters (thrusters+good morning) at the top. Lunged across Trader Joe’s parking lot then back down to AO for core work

COUNT-OFF & NAME-O-RAMA
Assfault Barbie Ratchet Archie

Archie Thinks We’re at the Top of the Pyramid

THE SCENE: Sticky, muggy, etc
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We headed out towards the movies on the greenway stopping every 1/2 mile for a PT pyramid. We did thrusters, merkins and plank jacks 1-2-3 pyramid style up to 6 rounds and back down. Went something like this:

1-thruster, 2-merkins, 3-plank jacks

2-thruster, 4-merkins, 6-plank jacks

Total of 36 thrusters, 72 merkins and 108 plank jacks. And lots of sweat. Last round was at TJs just for Archie.

MARY:
2 rounds of 20 ruck flutters, 20 chest presses and 20 second isometric hold. 1 round of half that.
COUNT-OFF & NAME-O-RAMA
5 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Truck stop ruck

THE SCENE: 75, soupy air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
90#  bag, 60# bag, 60# bag, 2 50# pipes

Ruck coupons to MRSA field and find a battle buddy

THA-THANG:
1 battle buddy goes across the field doing one of the following;

60# sandbag toss

60# sandbag lunges

Ruck bear crawls

90# sandbag drag (with rope)

Other battle buddy completes the following exercises and relieves his buddy and continues the movement across the field.

  • 20 ruck merkins
  • 20 alternating shoulder press
  • 20 squats
  • 20 curls

Once complete with a movement,  switch to another movement until all pax have done all 4 movements across the field.

 

Ruck all coupons to watt rd field

Pax line up along baseline.   The 90# bag and rope are on the field.   1 pax runs to end of the rope, sits down and pulls bag to them, then runs back.  Next guy goes and repeats.  After a while, wall ball added the 60# bag to the 90# bag for the seated rows.

Remaining pax at baseline complete exercises as called out by different guys.  Some I remember:

Squats

BBS with ruck on chest

Ruck shoulder press

Flutter kicks with ruck pressed

There were others.

Ruck everything back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
A Rod posted with us this morning.  I’m sure he was trying to scope out the competition for tomorrow morning burpee fest!!  Hopefully the ruck wore him out some.

ANNOUNCEMENTS:
MAKE sure everyone posts tomorrow at the truck stop to complete the 7 minutes of burpees so we can beat the brickyard!

Lincoln logs

THE SCENE: 82* and humid as crap
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 curls
10 squats
10 merkins
All OYO
THA-THANG:
Ruck up and grab two 60 lb sandbags.  Walk over to bridge where we have Swanson’s log stored and grab it as well.  Everyone gets to carry something.  Head up towards the L&N building and up the stairs to reach Western Avenue.  Head west toward the Emerald Youth soccer fields.  Swap the log for a sandbags at the halfway point and continue on to the soccer field.  Ground everything once there.

Continued warm up thanks to Pfeiffer, we did 10 three count merkins, rushed to the 50 yard line, 10 three count merkins, rushed to the opposite base line, 10 three count merkins, rushed to the 50 and then walked back to the near side where our coupons were.  Three count merkin begins laying prone, go up halfway and pause, go to the top and pause, go down halfway and pause, back to prone.  Pausing hurts in case you were wondering.

LOG PT
Two ruckers perform log PT while the other two bear crawl sandbag drag to the 18 yard box, turn and come back, then do 3 cling and press explosions with the sandbags (cling and overhead press but launch the bag and step back, let it hit the ground and start next rep).  Log PT as follows:

  • Bench press: place rucks on your chest (no straps) and lay the log across your ruck.  Together with your partner bench press the log 10x
  • Curls: just partner curl with log 10x
  • Ground up and over: pick the log up from the ground and shoulder it, OH press and down to the other shoulder, OH press it back to original side then lower it back to the ground 10x

Repeat this through doing log PT and bear crawls twice.  I gave everyone the option of rucking with the log or doing more log PT, we decided to stay for more PT.

With same partners (poor Swanson got stuck with me the whole time), burpee sandbag toss back and forth until the other pair finishes their log exercise.  New log exercise begins with PAX laying on your six with ruck on your feet, log across your chest.  Bench press the log, do a sit up with the log, OH press the log, then back down.  10x and swap with burpee bag throw.  Again, repeat through twice.

Ruck and log up, head back the way we came.  Once back to the bridge, we put the log back to bed and finish the last few minutes with just sandbags and covered a little more distance, swapping every 2:30.  I know by the time we got back, I was drenched from sweat.

COUNT-OFF & NAME-O-RAMA
4 weirdos: Amazon, A Rod, Swanson, Abort

Ruck

THE SCENE: 70 but not quite as sauna like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck 1 lap with 60# bag
THA-THANG:
At watt rd. Field

One guy does sandbag toss across field while other pax goes through the following exercises.

  • Merkins x 10
  • Squats x 10
  • Curls x 10
  • Shoulder press x 10

After all pax has completed the sandbag toss, line up on the sideline.

Lunge across field and bear crawl back

Ruck to outhouse

20 calf raises

Lunge for 3 parking spaces, do 5 meekins.  Repeat until reaching the island.

20 calf raises

Ruck to upper field

20 calf raises

20 incline merkins

20 dips

20 flutter kicks with ruck press

10 bbs with front ruck

Ruck to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

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.