F3 Knoxville

Category: Ruck

Mary Ate a Big Burger

THE SCENE: 50° clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Mosey to Bearden Middle track
Mary’s Quarter Pounder w/ Cheese:
5 Ruck burpees at start and between each set run back to start for ruck burpees before next stop. Stay together.
Plank w/ ruck till everyone done with exercise
25 yd – Coffin Situp (ruck OH, legs out straight)
50 yd – Hammers
75 yd – single count flutter (ruck over head)
100 yd – heels to the heavens (holding ruck behind head)
Mosey back to AO.
Bear crawl up lovers each time at top do:
Upright rows x 20, OH presses x 20, Merkins x 20. Mosey down to next level, repeat bear crawl up lovers moseying down to next level down each time. (s/b 5)

MARY:
Covered
COUNT-OFF & NAME-O-RAMA
4 great men
CIRCLE OF TRUST/BOM:
Have a good day!
MOLESKIN:
Great conversation. Flutters should be 4-count next time to truly suck. We only had time for 4 rounds of the lovers lane circuit but it sucked none the less.
ANNOUNCEMENTS:

Sacred Cow visits the burbs

THE SCENE: 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Ruck on, 20 merkins 20 squats oyo. Figure 8 mosey to the top of the Y parking lot , 20 and 20 again. Figure 8 through the parking lot back down to AO for last round of 20 and 20 oyo
THA-THANG:
Sacred Cow ruck march

  • 10 pax buddy up
  • 8 pax carrying sandbags
  • 2 pax carrying Sacred cow on his chariot!
  • The catch? The sacred cow can NEVER EVER touch the ground . She is sacred , of course!
  • Once burned out from carrying the cow, we switch out the pax to take the cow. We had to work as a team to do this. 2 pax would grab the sides of the chariot to releave the pax carrying for the next 2 to carry.
  • We rucked to the school and back to an open field
  • at the field , who ever was not carrying the sacred cow would squat thrust and throw their sandbag forward, also switching out w carrying the cow and not letting the cow touch the ground. We squat thrust threw sandbags for about 100 yards.
  • Once at the bridge , we went back to Rucking w the sandbags in order to make it back to the AO for some PT sandbag work
  • once at the AO, 2 pax carry the cow the short loop. Once 2 pax complete the short loop w the cow, 2 more pax take the cow around the short loop. Again, not letting the cow touch the ground
  • While the cow made it the loops , pax not carrying the cow did said exercises .
  • Sandbag lunge twists
  • front loaded ruck big boys
  • lovers squat ( goblet style squat w sandbag)
  • sandbag chest press
  • over shoulder sand bag cleans
  • you do the same exercise until the cow made a complete loop, then you bump to the next exercise
  • reps were not counted. You did as many as you could w good form until you got bumped
  • the cow actually touched the ground 3 times, which meant a penalty
  • 5 Ruck burpees each time the sacred cow touched the ground. We did 15 Ruck burpees

MARY:
Ruck flutters x 20 ic

ruck overhead presses x15 ic

American Ruck hammers x 20 oyo
COUNT-OFF & NAME-O-RAMA
10 pax strong
CIRCLE OF TRUST/BOM:
Nothing inspirational for me to say but we did carry the cow for almost an hour and covered just over 2.5 miles with out it touching the ground This could only be done working as a team and we conquered ! Not a lot of miles, no lung busting runs,  not a lot of reps of said exercise , just team work and embracing the suck together !
MOLESKIN

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

Mountain Man Memorial March

THE SCENE: 75-80* nice and warm, clear for the most of the day, cloudy (thankfully toward the end of the day)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None.
THA-THANG:
Insert 35 pounds in ruck (not including water), mosey for about 26.5 miles.

COUNT-OFF & NAME-O-RAMA
11 brave souls
CIRCLE OF TRUST/BOM:
Got a good 8 hours of remembering why we were there.  Marched to honor all of the men and women who have fallen for their country, and specifically for 2nd Lt. Justin Sisson and his family.

Aye!!

Rucking The Burbs

THE SCENE
58 and Clear, rain at the very end

 

THA-THANG
Ruck 1 mile down the Greenway to Gallaher View towards Middlebrook Pike.
Stop for 6 Rounds (with a ruck) of the following:

  • 6 Burpees
  • 6 Merkins6 Squats (ruck on back)
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 6 Overhead Squats

 

Ruck another 1.5 miles (approx. 2.5 total) to Fellowship Church.
Stop in the parking lot for 4 Rounds (with a ruck) of the following:

  • 6 Ruck curls
  • 6 Ruck ground to overheas
  • 6 Overhead Tricep extension
  • 6 Overhead Ruck presses
  • 6 Ruck swings (Kettlebell swings)
  • 6 Ruck upright rows

Ruck another 2 miles back to SP (approx. 4.5 total) through the West Hills neighborhood (Indian Run style) back to West Hills Park.

Ruck one round of the parking lot, including Bernie up Lover’s Lane. (approx. 5 miles total).

 

Mary
Circle up for 2 rounds of 4ct Flutter Kicks x30 IC

Jump in the car as the rain comes down!!

Sandbag Ruck PT

THE SCENE: 28 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
ruck with 60# sandbag to upper field (0.75 miles)
THA-THANG:
1 man does an exercise with the sandbag while partner does the other then they switch.  Do 3 sets of each

  1.  Sandbag Rows x 10,  40 yard bear crawl
  2. Sandbag Dead lift, Merkins x 10
  3. Sandbag Cleans x 10, Incline Merkins x 10
  4. Sandbag OH Press x 10, Flutter kicks with Ruck OH

Ruck long way back to AO with the sandbag of course

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

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: