F3 Knoxville

Category: Ruck

Icy ruck

THE SCENE: 29 but felt colder, ice on the path
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 merkins

10 squats

THA-THANG:
Coupons, 50# pipe, 60# sand bag

Ruck about 1 mile stopping 2x

Merkins & squats

Incline merkins & step ups

At hill behind basketball goal

2 men carry the coupons to the top of hill and back.   3 remaining pax do amrap PT then switch.

PT

Merkins

Squats

OH press

Lunges

Ruck another mile

 

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
I-beam, butters, Mayberry, waxjob, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd

Burpley Mile

THE SCENE: 30 and dropping
F3 WELCOME & DISCLAIMER
WARM O RAMA 

mosey to the elementary school, 20 squats , 20 merkins and 20 rows. Oh, so nobody brought a team weight, we had a 10 burpee penalty . Mosey in to BMS track
THA-THANG:

Burpley Mile;

  • Stop every 1/4 lap and do burpees. Starting w 20 all the way down to 1.
  • Ends up being just over a mile 1.25 +\-
  • 210 burpees total
  • Between each set of burps, front carry ruck to the next stop.
  • aftercompletion, we found the COW(150lbs), dead by the track. 8 pax cost shared carrying the COW ALL THE WAY back to the AO . The kicker was that we had to make it back by 6:15. It was a success!!
  • about 4.5 miles for the total Ruck

COUNT-OFF & NAME-O-RAMA
8 Pax strong!
CIRCLE OF TRUST/BOM:
What is your why? What pushed you through the suck? When things get tough, it’s easy to fall into a dark place but if you can or know your why, stay positive , you can push through anything !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Early Friday Ruck

THE SCENE: clear, 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to upper field
THA-THANG:
Do 20 reps of each exercise with the ruck.  After each set, 50% run to midfield, full sprint back to end line.

Exercises

  1. Merkin pull through
  2. OH press
  3. Curls
  4. Upright rows
  5. Squats
  6. Lunge with ruck over head

Ruck another lap stopping at concrete bleachers for,

20 incline merkins

20 step up

Ruck another lap, through in 20 merkins

Track Work

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

  • 15 Overhead Ruck Presses
  • 20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side.  Do 1 merkin pull ruck to under body to left side).
  • 20 Squats
  • 1 Lap around the track

4 Rounds:

  • 15 Ruck Curls
  • 15 Ruck Swings
  • 10 Lunges each leg
  • 1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane.  Bear crawl half-way up Lover’s Lane, Bernie the rest.  Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles

West Hills meets the COW

One comment

THE SCENE: 14* and light wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog out around the greenway and back to start lot. Too cold to stand and stretch.
THA-THANG:
Multiple stations set up. Each weirdo has ruck on for each exercise. Move through each station and return to start to keep going. Each weirdo must take a lap up to the next lot and back down with the Casualty of War (the COW). PAX not on their COW lap continue moving through exercise stations. Stations as follows:

  • 60 pound sandbag – bag presses x10
  • 60 pound sandbag – rows x20
  • Battle ropes – x20 on four count
  • Squats x20
  • 50 pound sandbag – squat presses x20
  • Merkins x20
  • 60 pound sandbag – flutter kicks x20 on four count

Once all weirdos have taken a COW lap, PAX mosey up hill to narrow sidewalk.  Bear crawl up halfway, then Bernie Sanders the rest of the narrow sidewalk beside the Y entrance. Mosey back down to the pavilion.  Everyone performs 20 butt release squats on benches, then 20 step ups (10 each leg).  Exit pavilion and continue mosey around greenway in the opposite direction we usually go.  Once back to the original lot, repeat the same process as before.  PAX move through stations and repeat until all PAX have taken a COW lap.

Mosey around the greenway in the normal direction, with a jailbreak at the end just to empty the tanks.

COUNT-OFF & NAME-O-RAMA
8 frozen weirdos: Proton, Ratchet, Woodshack, A Rod, Switchgrass, Ivanka, Snorkel, Abort
CIRCLE OF TRUST/BOM:
Pray for Cap in his travels and Pfeiffer’s continued recovery