F3 Knoxville

Category: Ruck

Ruck Q

THE SCENE: 60, muggy, extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a lap

Stop at AO to get 2 60# sandbags

Ruck with sandbags to watt rd field

THA-THANG:
Sandbag toss across the field and back

1 pax farmer carry both sandbags while partner does 10 ruck squats then runs to catch partner A.  Switch and repeat for the length of the field and back.

Ruck back to AO.

MARY:
20 4 count flutter kicks with ruck press

20 BBS with front ruck

5 shoulder taps, 5 tempo merkins,  5 merkins
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.

Easy as 1, 2, 3

THE SCENE
53 and Clear…AMAZING!

 

WARM UP
1 Loop around West Hills Park (1.3 miles).  At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

 

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:
1 Curl, 2 Overhead Press, 3 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2:
6 Curl, 12 Overhead Press, 18 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
9 Curls, 18 Overhead Press, 27 Front-loaded Squats
10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Mile 2 is at the pavilion.  After doing the routine, head back to SP and do the following:

At mile 3:
9 Curl, 18 Overhead Press, 27 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4:
5 Curl, 10 Overhead Press, 15 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
1 Curls, 2 Overhead Press, 3 Front-loaded Squats

Cash out with 2 rounds of x30 4ct Flutter Kicks w/Ruck pressed.

Totals =

  • 5+ miles Rucking
  • 40 Merkins
  • 60 4ct Flutter Kicks
  • 100 Curls
  • 200 Overhead Press
  • 340 Squats

Ruck

THE SCENE: a crisp 55 and BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a little, carrying 40# and 60# sandbags to watt road field
THA-THANG:
5 lion kings then 5 paces.  Repeat for length of the field.

Do 5 reps of the exercise then 5 paces.  Repeat this until reaching midfield then switch to the next exercise and repeat.

  • 5 OH ruck press, ruck OH for the paces
  • 5 ruck curls, wallball held ruck 90° for the paces
  • 5 ruck swings
  • 5 triceps extension

Finish with 5 ruck squats then 5 paces for the full field

Ruck coupons around the park to concrete bleachers for 20 incline merkins.

Continue ruck with coupons, stopping 3 times for 20 calf raises.

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:
Prayers for butters family dealing with sickness
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

WIDWII

What it do? What it if?

THE SCENE: 65 ish? Basically perfect
F3 WELCOME & DISCLAIMER
Gear List: Six dudes so six rucks with 30 pound plates plus water, two 60 pound sandbags, one 80 pound sandbag
WARM-O-RAMA:
10 merkins
5 Brickyard Manmakers (New Cleve workout noticed on D-Day Heavy in Indianapolis – Start standing with ruck straps in hand and ruck down, curl ruck, down into a nice deep squat, thrust up and press ruck above head, lunge with left leg, lunge with right leg, bring ruck back down.  That is one rep obviously)

THA-THANG:
Gear up and grab sandbags, leaving parking lot headed for KMA and campus.  First movement consists of the following rules for sandbags: ruck .10 mile with regular carry, ruck .05 mile sandbag front carry, ruck .10 mile with regular carry, swap sandbag.  QIC tracked distance and called carries.  Continue this method, rotating sandbags every 1/4 mile until we reach UT library.

Ground coupons for Bear With Me.  Between each exercise is a 10 yard bear crawl, done as quickly as possible, grinding it out.  Start with 10 yard bear crawl then:

  • 20 squats with ruck
  • 20 merkins with ruck
  • 20 ruck high pulls
  • 20 flutter kicks on 4 count, ruck pressed high
  • 20 mountain climbers with ruck
  • Bear crawl back to start

Round two is exactly the same, except bears turn into ducks and you duck walk between exercises.  Round three is back to bear crawls.

Ruck up and move out, grabbing sandbags and getting back to it.  New rules apply for sandbag carriers.  No front carries this time, just ruck 1/4 mile carrying however you please.  But you must pay a 5 squat transfer tax to give up the sandbag once you’ve covered your distance. Continue until reaching amphitheater at Worlds Fair Park and ground sandbags on the stage.

Partner exercise: One partner grabs sandbag from the ground and shoulders it, and moves down the ramp to the side of the stage and rushes the stairs up to the top, walks down to the next set of stairs and back down, and returns to the stage and grounds sandbag for partner to grab.  The other partner performs AMRAP of exercises below:

  • Brickyard manmakers
  • Ruck overhead squats
  • 8 count bodybuilders

Repeat through three times, changing sandbags and exercises so each man has a round with each sandbag and a round of each exercise.  Ruck up and move out back to start point.  Front carry on sandbag at halfway point of your rotation, then swap sandbags one time.

COUNT-OFF & NAME-O-RAMA
6 Brickballers: Amazon, A Rod, Chaucer, Fast N Easy, Swanson, Abort

Coupons at the Burbs

THE SCENE
68 and a little damp

 

THA-THANG
2 mile ruck-run to warm up (stop half-way for 20 Merkins and 20 Squats)

Once back at the cars, everyone take their ruck off and grab a sandbag (60lb).  Carry the sandbag to the base of the hill between the tennis courts.

 

Sandbag Circuit (all exercises with sandbag)
Start point is the base of the hill between the tennis courts:

  • Bear Crawl/Sandbag Drag up the hill alternating arms (pulling the sandbag up)
  • At the top of the hill, x10 Cleans then carry sandbag toward the parking lot
  • At the parking lot, x10 Reverse Lunges with sandbag (5 each leg), then carry the sandbag down the parking lot
  • At the intersection of the trail and parking lot, x10 Over Head Presses, then carry the sandbag to start point at the base of the hill
  • At the base of the hill, x20 4ct Flutter Kicks holding up the sandbag

Rinse and repeat x4

After the fourth round, cash out with x30 Push-ups/Sandbag Drag (Push-up then pull the sandbag across your body, Push-up then pull the sandbag across your body the other direction).

Carry the sandbag back to your ruck.  Everybody grab their ruck and keep their sandbag for a loop around the park.  Half-way around the loop, stop for 20 Merkins and 20 Squats.

After the loop, drop off the sandbags and then ruck a victory loop up Lover’s Lane.

 

MARY
4ct Flutter Kicks holding Ruck x30