Ruck – Page 21 – F3 Knoxville

Toad in the hole

January 11, 2019 Woodshack

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.

Don’t Skip Leg Day

January 4, 2019 Snorkel

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

December 28, 2018 Capn Crunch

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

December 21, 2018 Frosty

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….

Ruck Merkin
Overhead Squats
Overhead Presses
Man makers
Incline Merkins
Wide Merkins
Ruck Thrusters
Ruck Swings
Lunges (9 each leg)
Ruck Curls for the girls
4 Count Mtn. Climbers
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

December 19, 2018 Abort

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.