F3 Knoxville

Category: Ruck

A bunch of tossers

THE SCENE: 55, humid and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 – 60# bags

1 – 80# bag

1 – 90# bag

ruck 1 mile , no coupons

bring Sally up – merkins,  slick
The thang

Ruck with coupons to watt rd field

4 rounds

  • Sandbag toss 50 yards
  • 10 sandbag squats
  • 10 sandbag cleans

Audible on tossing the big sandbags to farmer carry

3 merkins, 3 sandbag cleans

6 merkins,  6 sandbag cleans

repeat and add 3 reps each round for a total of 12 minutes

 

back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

Cold day at the Burbs

THE SCENE: 29*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap out to West Hills Elementary, 20 merkins 20 squats. 20 curls and 20 lunge presses.

Head back and stop at pavilion, 20 step ups, 20 Turkish get ups. 20 Merkin pull thrus, 20 hammers

THA-THANG:

Back to parking lot, grab sandbags and head up to base of Lovers.
Bear crawl and crawl bear between cones, then five rounds
  • 5 sandbag clusters
  • 10 hand release merkins
  • 10 squat raises
Sandbag loop up Lovers and back
Crab walk and walk crab at cones, then three rounds
  • 10 sandbag deadlifts
  • 15 Ruck curls
  • 15 tricep extensions
2 loops up Lovers
Side walk to cone and back, then one round
  • 15 sandbag complex (strict curl, clean, squat, OH press)
  • 20 flutters
  • 20 merkins
Three loops around Lovers

MARY:

20 flutters
10 sit up presses
10 flutters
5 sit up presses

Wallball returns!!!

THE SCENE: A nice spring morning, 50’s, not raining, EXCELLENT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 merkins, 20 squats

COUPONS: 5 – 60 # sandbags, 1 – 90# sandbag, 2 lengths of rope or straps

THA-THANG:
Ruck with ALL coupons the long way around to Watt Rd. field.

Segment 1 – AO to first right turn on path.  Start with 20 merkins & 20 sandbag squats at AO; Shoulder carry sandbag to Segment 2 at right turn on Path

Segment 2 – 20 merkins & 20 sandbag squats; Front carry sandbag to segment 3 at corner of bathroom

Segment 3 – 20 merkins & 20 sandbag squats; farmer carry sandbag switching hands as needed to Watt Rd. field

At Watt Rd. Field – Sandbag Toss

Drop all coupons and rucks at the end line and get a battle buddy with 1 – 60# sandbag.

Round 1 – Battle Buddy 1 starts tossing the 60# sandbag down the field.  Battle Buddy 2 – runs a lap around the field (no ruck) when his lap takes him to the coupon pile, do 20 ruck curls then catch up to BB 1 and switch.  BB 2 begins his run at the switch, makes his lap, does his curls and catches up to BB 1.  Continue tossing sandbag the length of the field and back.

Audibled to running half laps of the field cause the tossing went too fast.

Round 2 – Rucks on.  Battle Buddy 1 sandbag tosses down the field.  Battle Buddy 2 does 10 ruck merkins, then bear crawl (ruck on) to catch BB 1.  Battle Buddy 2 starts tossing the sandbag while BB 1 does 10 ruck merkins, then bear crawls to catch up.  Repeat the switching and tossing until you go down the field and back.

If there is an odd # of PAX then the odd man can join a team or he can toss the sandbag 10 times, then do the exercise and continue tossing.

 

DORA’s – get a battle buddy.  Each team needs 2- 60# sandbags and a strap or rope.  Clip the 2 sandbags together and clip a rope to them for a pain train Dora.

BB 1 runs to end of strap, sits down and pulls the sandbags to him.  (think seated rows).  Complete 2 lengths of strap and run back to start and BB 2.

BB 2 completes the exercises until BB 1 returns.  Then they switch positions. Continue until all reps are completed.  No ruck required if running to the sandbags.

Cumulative counting for the exercises.  The exercises are:

  • 100 Lion kings – ruck or sandbag
  • 200 ruck curls
  • 300 ruck swings

If there is an odd # of PAX then the odd man can join a team or he can do the sandbag rope pulls, run back to start and do the exercises and switch when he sees fit.  Cut all reps in half.

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

You Can Do Anything for 45 Seconds

THE SCENE:
39 and Clear

THA-THANG
Ruck Loop + Neighborhood (2+ miles)
– Stop at mile 1, 20 Merkins, 20 Squats
– Stop at cul-de-sacs 1 & 3, do 10 Wolverines (From standing position, drop
to plank, one push-up, left knee tuck to the chest, another push-up, right
knee tuck to the chest, yet another push-up, jump, overhead clap)
– Stop at cul-de-sacs 2 & 4, do 10 Ruck Rollers

Ruck back to SP

PT at SP…
Stations
5 Stations: 45 sec on, 15 sec transition (All station with ruck on)
– Station 1: Battle Rope
– Station 2: Sandbag Squat
– Station 3: Sandbag Bent Over Rows
– Station 4: Kettlebell Swings (44lb)
– Station 5: Flutter Kicks (Ruck held over chest)

3 Rounds:
– Rd1: 1 set at each station; Ruck with sandbag around parking lot
– Rd2: 2 sets at each station; Ruck with sandbag around parking lot
– Rd3: 3 sets at each station; Ruck with sandbag up Lovers Lane and zig-zag through parking lot

CIRCLE OF TRUST/BOM
Ephesians 4:1-2 – Humility, Gentleness and Patience

Iwo Jima

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

This would have been a good idea, slow ruck to decide where to do WOD, moved bleachers to flat area

THA-THANG:
Pretty simple,

  • 19 sandbag cleans
  • 300 yard ruck run
  • 45 burpee step ups
  • 309 yard ruck run

Do that twice. Dump sandbags and get a little extra mileage in until time is up