Ruck – Page 30 – F3 Knoxville

Sandbag Ruck PT

February 9, 2018 Frosty

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

Sandbag Rows x 10, 40 yard bear crawl
Sandbag Dead lift, Merkins x 10
Sandbag Cleans x 10, Incline Merkins x 10
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:

Icy ruck

February 2, 2018 Frosty

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.

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

February 2, 2018 Woodshack

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

January 26, 2018 Frosty

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

Merkin pull through
OH press
Curls
Upright rows
Squats
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

January 13, 2018 Capn Crunch

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