THE SCENE: 30 and quite nice out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 40 (We used sandbags and other coupons for these)
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 40
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 40
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Narrow Squat 30
Toe Roll Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 10 times
Calf Raises 30 out/straight/in
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
Squats 50
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
MARY:
Ruck Hammers x 20
Ruck up Flutters x 30
COUNT-OFF & NAME-O-RAMA
6 men.
CIRCLE OF TRUST/BOM:
We prayed.
MOLESKIN:
This one is always a tail-whooper.
ANNOUNCEMENTS:
Bomb Shelter CSAUP next Saturday, Feb 9!
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.