F3 Knoxville

Category: Ruck

Loop D Loop

THE SCENE: maybe like 70°. Quite nice really.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Rucked/ran the loop 4 times. 3 sets of PT in between consisting of:

  • Bodybuilders x 15
  • Thrusters x 15
  • BBS (with ruck on chest) x 15

After the 4th loop we ran up and touched Trader Joe’s. Then we went from the bottom parking lot up to the third and back around.

MARY:

  • Ruck up Flutters x 25
  • Armstrongs (no ruck) x 25
  • Captain Thor (led by Woodshack) x 5:20

COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excited for Red Wings!
ANNOUNCEMENTS:

Mileage

THE SCENE: muggy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None

THA-THANG:

Ran/rucked to the theater from West Hills. Stopped at least 4 times, maybe 5 for 15 curls, 15 OH presses and 15 tricep extensions. Back at West Hills we did the loop backwards twice. Mileage was 6.86 and obviously couldn’t stop there so we went up to the upper parking lot and back down lovers for 7.25 total.

MARY:
None

COUNT-OFF & NAME-O-RAMA
2! 

CIRCLE OF TRUST/BOM:
MOLESKIN:
Exactly what I needed.

ANNOUNCEMENTS:

Brutality

THE SCENE: 75° muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Ruck half loop to road. Partner sandbag squat and throws across field back to path.
20-1 with sandbags
Reverse lunges – front carry
Upright rows
Clean and press
Run to far side of interstate bridge between sets.
If you manage to finish before I call time, join back in with the 6.
We got down to 18 then dropped to 15, 10, 5.
20 and 20 waiting on the six.
Sandbag Indian run around the loop. Everyone has sandbag but front man. Man in back waits 10 sec and runs to the front handing off sandbag.
MARY:
COUNT-OFF & NAME-O-RAMA
5 men got after it
CIRCLE OF TRUST/BOM:
Have a nice day.
MOLESKIN:
This was rough.
ANNOUNCEMENTS:

Touch the rock

THE SCENE: swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 mile ruck
THA-THANG:
15 ruck merkins

15 Ruck squats

15 Ruck curls

15 Ruck shoulder press

15 flutter kicks Ruck oh

Ruck stairs and hill to the rock

Repeat 3 x

Bear crawl to the rock (made it to the turn in the sidewalk 😣)

Ruck the old hag for 0.5 mile

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.

Miles and pain

THE SCENE: Warm and humid

F3 WELCOME & DISCLAIMER

THA-THANG:

Rucked from the AO over to Lowe’s. From there, rucked to the pavilion for some PT work. 5 rounds of 15 reps of each of the following exercises:

  • Ruck Curls
  • Bent-over rows
  • Should Press
  • Step-ups on the bench
  • Derkins

Rucked back to the AO with just enough time for 30 Flutter Kicks (4ct. – ruck overhead).

Ended up covering 5.7 miles for the morning along with the PT.

COUNT-OFF & NAME-O-RAMA

3 men today for the ruck but several others were out there taking care of business with their HTL training (Cap’n Crunch, A-Rod, Abort, and Pfeiffer).

CIRCLE OF TRUST/BOM:

Not much of a BOM this morning, but we enjoyed the fellowship along the ruck. Lots of good mumblechatter about favorite flavors of Gatorade and Powerade (amazing how those conversations start when you’re dead tired and thirsty). In the spirit of Father’s Day weekend, we’re all thankful we have the privilege of being Dads – make the most of the moments you have with your kids and be intentional with your families.