F3 Knoxville

Category: Ruck

Mules

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Crossbar brought a digital scale so we all had to weigh sand bags and rucks

SAND BAGS – 2 40#, 3 60#, 1 90#

THA-THANG:
Rucked coupons to the play ground and got into teams of 3.

1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below.   Everyone made 3 carries.

Ruck squats

Ruck curls

Ruck thrusters

THE MULE

Rucked a lap as the .mule, switching as needed.

The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry.   Or, 3 60# bags.

Watt Rd field

Teams of 3.   1 member front carries the 60# bag while team mates bear crawl with him.   Switch as needed.

That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up.   So we switched it to front carry walking lunges.   That slowed him down!!!

Ruck back to the 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:
Welcome back Wall ball!!!

ANNOUNCEMENTS:

Bring snacks, especially juice boxes for the Wesley house.

testing out the 1-2 step up

THE SCENE: 39* which was a heat wave after Monday and Tuesday
F3 WELCOME & DISCLAIMER

Gear inspection and quick warm up
  • BAC forward and reverse
  • Tempo squats
  • 8 count bodybuilders
Gear up and move out. Head to UT amphitheater by library. 4 PAX with rucks, two additional 60 pound sandbags. Rotate bags as needed until reaching amphitheater.
Two count of one arm ruck overhead squats, then step up to next level of amphitheater. Continue to the top.
2 derkin at each level, bear crawl going down (hence forth known as the controlled fall).
Two rounds, switch arm for ruck overhead going up. Same two count controlled fall going down. THIS WAS HARD.
Bucket list style, mule run. One man farmer carries both 60 bags about 20 yards and back. Upon return, next man takes turn and the group moves to next exercise.
  • Curls
  • Flutters
  • 8 counts
  • Thrusters
  • Sit ups
  • Overhead over and back
  • Merkins
  • Ruck OH squats

Went two rounds of this, bumping order. Ruck up and head back to start point, climbing stairs at The Hill and Pfeiffer finding another solid mountain to ruck up. (A Rod once said if you have a choice to go over or around a mountain, you always go over).

Cash out with Amazon complex. Burpee on top on sandbag -> strict curl -> clean -> squat -> press throw to next person in the circle. 5 reps for each man.

COUNT-OFF & NAME-O-RAMA
4 weirdos: Fast n Easy, Pfeiffer, Swanson, Abort

Mules

THE SCENE: 43, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With rucks on

10 merkins

10 shoulder press

10 rows

Ruck 60# and 80# sand bags to Watt rd field switching as needed

THA-THANG:
2 teams, 2 pax each team

Team 1 is to move coupons across field by bear crawl sandbag pulls (80#), sandbag toss (60#), switch as needed.

Team 2 do the following exercises, 10 reps each and repeat circuit as needed

  • Alternate shoulder press
  • Some weird low, pass through lunge thing
  • Rows
  • Halo’s

Teams switch and repeat

Next evelution for the teams;

Ruck coupons the length of the field.   Do 10 calf raises with coupon at each end.   Switch coupons after calf raises.

Team 2 exrrciexe;

Curls

Lion Kings

Plank – pull through ruck

Squats

Ruck coupons back to the ao.

MARY:
Ruck a lap without coupons

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Pray for healing and patience for Wall Ball.

Butters put a good whoopins’on us.   He adjusted very well to the coupons that were available.   A true HIM and leader.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ruck Like An Egyptian

THE SCENE
44 and Foggy

 

WARM UP
1 Loop around West Hills Park, end with 20 merkins & 20 squats (ruck on).

 

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:

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

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

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

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

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

Once back at SP, head up Lover’s Lane and around the parking lot.

 

MARY
4ct Proton Parkers x15
4ct Flutter Kicks x30

 

Total Numbers = 5.5 miles, 100 Curls, 200 Merkins and 300 Squats.

Toad in the hole

THE SCENE: 28 n cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PARTNER up and sling shot ruck 1.5 miles. P1 takes off w the sand bg(60lb) at a brisk pace. P2 stays back and does 10 merkins/10 squats both with ruck on. P2 then ruck runs to catch P1. P2 takes sand bag and goes ahead while P1 stays back for the same 10 and 10 of merks and squats. repeat this until we make it around the loop back to the HOLE(pavilion down by the creek)
THA-THANG:

Toad in the hole ALL with Ruck ON

50 squats

10 body builders

40 big boys(ruck on front)

10 body builders

Lunge to cone(60 yards), run back

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run back

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run back

10 body builders

40 big boys

10 body builders

50 squats.

one lap up and around lovers lane

MARY:

COUNT-OFF & NAME-O-RAMA
7 pax kicked ass and swallowed the toad in the hole
CIRCLE OF TRUST/BOM:
New year to try new things.

MOLESKIN

signed up for Yoga, something I have never done before. I hate stretching but need to try something different because what I am doing now is not working! That’s just one thing I am trying that is new to me but not going to hold back on any new and different opportunities. Having said that, SHOUT out to BAGGER and SPOTTER for trying new things, posting at the BURBS! I think Bagger may have been a little apprehensive on posting at the burbs. Well, I can tell you Spotter and Bagger held there own. I think they realized perception is not always reality and you never know until you try something new. They both kicked ass and glad they stepped out of their normal AO to try something new. Yep, guilty of this too. Most of the reasons I hold back or elect not to do, is not believing that I can do it. Not something I want to do anymore, hold back on expanding my horizons, so to speak. Today was a great day and looking forward to tomorrow!

AYE

 

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.