F3 Knoxville

Category: Ruck

Working on the things I hate

Burbs, Friday 24, May, 2019

THE SCENE: 70°F, Pleasant Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Up lovers lane, around the outdoor pool, and back to the start.

THE THANG:

Mosey to the high ground (YMCA parking lot next to the pull-up bars)

5 pullups (no ruck), 10 pushups (ruck on), 15 squats (ruck on)- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 8-counts (ruck on), 15 ruck thrusters- 3 sets

Speed ruck about a 1 mile loop

5 pullups (no ruck), 10 ruck get-ups, 15 ruck swings- 3 sets

Ruck the parking lot loop

5 pullups (no ruck), 10 overhead ruck press , 15 BBS (ruck on front)- 3 sets

Speed ruck until time

MARY:

None

COUNT-OFF & NAME-O-RAMA

Judge Judy, Cosmo, Barbie, Cap’n Crunch, Snorkel, Archie (QIC)

CIRCLE OF TRUST/BOM:

We prayed

PT and Heavy Carry

THE SCENE: mid 60s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We did a loop shuffling with a stop in the middle for 20 merkins, 20 thrusters and 20 curls (I did 10). Then we did a loop with the twins and sandbags. Everyone carried something. The person with the twins carried em until they couldn’t no mo then swapped with someone with a sandbag. We did another loop of PT, another heavy loop and one last loop of PT. With limited time left we went up lovers lane and dropped our rucks for at least 1 minute of hang time. Rucked back down to SP. Got 5 miles and lots of smiles.

MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:

Yes, more of this, please.

ANNOUNCEMENTS:

May appreciation workout #2

THE SCENE: 60’s not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
1 mile ruck,  then

  • 1 minute of squats
  • 2 minute plank hold
  • 4 ruck merkins
  • 8 dead lifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges (32 each leg)
  • 128 flutter kicks

Ruck 2 miles

Changed plans a little and finished early.   Added

10 – 8 count body builders

20 curls

20 oh press

20 squats

40 calf raises

 

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.

Modified Robbie Miller WOD

THE SCENE:
62 and muggy

 

THA-THANG:

2 mile ruck

10 Rounds (all exercises done without ruck except ruck get-ups):
– Pull-ups x6
– Burpee Squats x6
– 4ct Mountain Climbers x6
– Ruck Get-ups x6

2 mile ruck

OTB Goruck day 6

THE SCENE: 58* and clear, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All warm-ups with ruck:
BAC forward x10 IC
BAC reverse x10 IC
20 merkins OYO
20 squats OYO
THA-THANG:
Everyone with rucks, challenge weight.  Ruck up and grab one 60lb sandbag (Irene).  PAX cannot carry sandbag the usual way, carry the bag on one shoulder, floppy log style.  This rule applies for duration of post.  Ruck up and move out, heading away from start point towards campus.  Alternate whenever, or when someone steals the bag.  Mosey up towards Ayers on the hill, going behind halfway to the giant stairway on the side.  One man starts at the bottom and carries the sandbag as quickly as possible to the tippity top of the stairs and returns.  While he is doing that, other PAX alternate between 10 curls and 10 overhead presses until they die or their teammate makes it back.  Everyone takes a turn to the top.

Ruck back up and move out, toward the library.  Make a right turn and head toward Cumberland and back up the hill into the fort.  Find 17th Street and mosey to the Cadillac soccer fields.  Ditch Irene for a the Day 6 workout from Goruck’s Lucky Seven challenge.  As follows:

  • 110 yard suitcase carry (can switch hands at halfway point)
  • 10 ruck swings
  • 10 squats (alternating between front and rear load)

10 rounds of that.

Grab Irene and ruck back to start point.

Approx 3.55 miles total

COUNT-OFF & NAME-O-RAMA
3 weirdos: Amazon, Swanson, Abort