Ruck – Page 18 – F3 Knoxville

OTB Goruck day 6

April 17, 2019 Abort

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

April ruck workout 7

April 12, 2019 Frosty

THE SCENE: 70, breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Ruck 1 mile

10 sets of

Ruck deadlift x 10
Ruck lunges x 10
Ruck merkins x 10

Time was 38:16

Ruck some more

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.

Runnin

March 29, 2019 Snorkel

THE SCENE: Mid 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We ran the whole time. Me and Woodshack got about 7.5 miles. I’m betting Barbie and Full House got 8.5 since they started earlier.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

160lb Pain Train

March 22, 2019 Waxjob

THE SCENE: Upper 30s… Otherwise unremarkable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup lap around the park – 5 HIMs sharing 2x 60lb and 1x 40lb sandbags… no shoulder carry allowed. Front, suitcase, etc…
THA-THANG:
After the warmup lap, carry sandbags up to the turf field.

Circle Burps (Ruck on)
Stand in a close circle with one 60lb bag.
Pass bag around the circle.
One burpee immediately after you pass the bag.
Try to be back up before your neighbor throws the bag your direction…
10x around the circle each direction

Sandbag Pull-through line (Ruck on)
Plank side by side along the top of the penalty box, 60lb bag on the corner.
Pull through along the line.
As soon as you pull, get up and go to the front of the line.
Repeat across the penalty box, then reverse at the other end and come back.

160lb Pain Train (Ruck on)
Fasten all 3 sandbags end-to-end. Hook to ruck molle with tow strap.
Bear crawl width of field, towing sandbags.
Bernie back, dragging sandbags by strap.
Waiting PAX repeat 10-10-10 Merkins, Squats, and Curls

Cool-down by finishing up the lap around the park.

MARY:
None today
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch. And don’t sexually harass your coworkers.
MOLESKIN:
The day started with some grumblechatter about the no-shoulder-carry lap. Fortunately or unfortunately, that was forgotten after the Pain Train…
ANNOUNCEMENTS:
Upcoming events: Butters Q tomorrow!

Bodybuilder Blackjack

March 22, 2019 Snorkel

THE SCENE: 40ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

Ran the loop.

THA-THANG:
21’s on the hill of broken promises. 20 bodybuilders at the bottom. 1 get-up at the top.

MARY:
COUNT-OFF & NAME-O-RAMA
2!
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got down through 13 bodybuilders/8 get-ups before time ran out. 132 bodybuilders, 36 get-ups and 4 miles.
ANNOUNCEMENTS: