F3 Knoxville

Category: Ruck

Don’t Skip Leg Day

THE SCENE: Mid 40’s and raining
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 30
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 30
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 30
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Bent Row 30
Run up to TJs and back to pavalon
Squats 50
Bent Row 30
MARY:
COUNT-OFF & NAME-O-RAMA
4 men crushed leg day
CIRCLE OF TRUST/BOM:
MOLESKIN:
This was a modified version of P90X Legs and Back
ANNOUNCEMENTS:

6 is Magical

THE SCENE
54 and Raining

 

THE THANG
Run a loop for warm up, stop half way for 20 & 20 (1.5 mile)

Assemble at the pavilion.  Perform 3 sets of 6 exercises, 6 rounds each with rucking between.

6 Rounds with a ruck:

  • 6 Burpees
  • 6 Lunges (each leg)
  • 6 Push Ups
  • 6 Squats
  • 6 Thrusters
  • 6 Bent Over Rows

Ruck Lover’s Lane loop

 

6 Rounds with a ruck:

  • 6 Sit-Ups (ruck on chest)
  • 6 4ct Flutter Kicks (holding ruck overhead)
  • 6 Leg Lifts (holding ruck overhead)
  • 6 Crunches (holding ruck overhead)
  • 6 2ct American Hammers (ruck to chest)
  • 30 second Plank (ruck on back)

Ruck two (2) Lover’s Lane loops

 

6 Rounds with a ruck:

  • 6 Ruck Curls
  • 6 Ruck Ground-to-Overhead
  • 6 Overhead Tricep Extension
  • 6 Ruck Swings
  • 6 Ruck Dips
  • 6 Ruck Upright Rows

Ruck three (3) Lover’s Lane loops

 

Assemble for prayer and crush the day!

12 Days of Ruckmas

THE SCENE: 45, raining and the rain increased in intensity as we did
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to Turkey Creek Christmas Tree beside Victoria Secret (1.5 miles)
THA-THANG:
12 days of ruckmas (modified from Ruck.Beer)

Pax is to sing to the tune of the 12 Days of Christmas.  Workout is to follow the pattern of the song…Exercise 1, Exercise 2 then 1, Exercise 3, 2 then 1, etc,

The song lyrics were; On the _____day of ruckmas, the Cadre gave to me….

  1. Ruck Merkin
  2. Overhead Squats
  3. Overhead Presses
  4. Man makers
  5. Incline Merkins
  6. Wide Merkins
  7. Ruck Thrusters
  8. Ruck Swings
  9. Lunges (9 each leg)
  10. Ruck Curls for the girls
  11. 4 Count Mtn. Climbers
  12. Bent Over Ruck Rows

Ruck back to Christmas lights at Library (1.5 miles or so)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Take the time to enjoy this season.

Ironically, I gave the message while we were rucking in order to save time when we got back to the start point so I could hurry back home!
MOLESKIN:
Raining, cold, EARLY didn’t matter to the pax.  They all knocked out this workout without any problems except for Shooter counting the manmakers way, way, way too fast.
ANNOUNCEMENTS:

The pain train

THE SCENE: 34*, nice and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No warm up, no time. Quick gear inspection and get the show on the road
THA-THANG:
Equipment list, everyone with rucks with challenge weight, water bladders etc. Three 60 pound sandbags (Sandy, Sandra, and Irene) and one big girl 80 pound sandbag (Betty).

Move out away from start point, rotating sandbags every 0.20 miles. At the end of your rotation, you have to pay a 5 squat transfer fee before handing off the sandbag. Transition can not allow sandbag to touch the ground. Head to Tom Black Track on UT campus, hitting every scrappy hill we can.

Once at the track, ground sandbags for PT. Circuit consisted of the following:

  • Atlas lift with 60 bag
  • Lateral pull merkins with ruck
  • Bent over row with 80 bag
  • Leg levers with ruck overhead
  • Reverse lunges with 60 bag
  • Shoulder loads with 60 bag

Last man bear crawls to cone and back, taking over at Atlas lifts and bumping everyone to next exercise. Go through circuit twice.

Recover and link the sandbags together with carabiners for the pain train (aka the floppy log) back.  Carry can consist of shoulder, farmer carry, whatever. Rotate as needed like an event. Due to time left, after a few rotations the pain train is broken back into individual bags as the train moves slower. Last quarter ro third mile sandbags had to be carried off shoulders. Get back right at 6:15.

Bruh, those hills tho

THE SCENE: Mid 40’s and breezy, but boy, we shed layers quickly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Merkins
20 Lawnmowers per arm
20 ruck up gas pumpers
THA-THANG:
Headed out running toward Gallaher View and did that big Middlebrook loop to Vanosdale and back into the park. On the way we stopped about every 3/4 mile for more of the same PT, 20 Merkins, 20 Lawnmowers per arm and 20 Ruck up gas pumpers. Once we got back to the park we went looking for cookie butter at TJ’s, but alas, I always forget they aren’t open that early so we did more of the same PT. We still had minutes left for one more peak at TJ’s and then cashed out with 10 of all the PT.
MARY:
COUNT-OFF & NAME-O-RAMA
5 HIMs, looking to get better, stronger, faster.
CIRCLE OF TRUST/BOM:
MOLESKIN:
That Middlebrook hill is a beast.
ANNOUNCEMENTS: