Ruck – Page 31 – F3 Knoxville

West Hills meets the COW

January 5, 2018 Abort 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

1-2-3 Pyramid

December 29, 2017 Capn Crunch

THE SCENE
30 and Clear

WARM UP
1 Loop around West Hills Park (1.3 miles), end with 20 merkins & 20 squats (ruck on).

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

Mile 1:
1 Curl, 2 Merkins, 3 Squats
2 Curls, 4 Merkins, 6 Squats
3 Curls, 6 Merkins, 9 Squats
4 Curls, 8 Merkins, 12 Squats
5 Curls, 10 Merkins, 15 Squats

Mile 2:
6 Curl, 12 Merkins, 18 Squats
7 Curls, 14 Merkins, 21 Squats
8 Curls, 16 Merkins, 24 Squats
9 Curls, 18 Merkins, 27 Squats
10 Curls, 20 Merkins, 30 Squats

Mile 2 is at the pavilion. After doing the routine, head back to SP and do the following:

Mile 3:
9 Curl, 18 Merkins, 27 Squats
8 Curls, 16 Merkins, 24 Squats
7 Curls, 14 Merkins, 21 Squats
6 Curls, 12 Merkins, 18 Squats

Mile 4:
5 Curl, 10 Merkins, 15 Squats
4 Curls, 8 Merkins, 12 Squats
3 Curls, 6 Merkins, 9 Squats
2 Curls, 4 Merkins, 6 Squats
1 Curls, 2 Merkins, 3 Squats

Total = 5+ miles, 100 Curls, 200 Merkins and 300 Squats.

Ruck PT

December 22, 2017 Frosty

THE SCENE: 50’s, sorta gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Without ruck (Help Mayberry remove his ruck)

Ssh x 20

Merkins x 10

Squats x 10
THA-THANG:
Ruck to upper field

With the ruck on

10 merkins

10 oh squats ( ruck above head, squat)

10 Merkin slides (ruck on right side, merkin, left hand pulls ruck to left side, merkin, right hand pulls ruck to right side)

10 curls

10 oh press

Go to corner of field. At corner, mid field, corner, etc making a lap around the field do the following pt, jog, run or walk to the next spot

Round 1 – curls x5

Round 2 – oh squats x 5

Round 3 – oh press x 10

At bleachers we tried a weird lunge with the rucks on. Right leg behind you with toes on the bleacher, left leg in front. Do a squat/lunge. X 5 each leg

Ruck back to ao

Merkins x 10

Bent over rows x 10

Flutter kicks with ruck press x 20

Ruck press x 10

Ruck a lap around the park

MARY:

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Tweety, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
I forgot to mention that next Friday ruck will be at tank’s neighborhood. Meet at the pool.

Truck Ruck

December 15, 2017 Frosty

THE SCENE: 29 but not cold enough for Peachfuzz to wear sleeves
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Rucks on

Mtn Climbers x 20 IC

Wide Merkins x 8 IC

Tempo Squats x 10 IC

Take the 2 – 50# pipes and the 60# sand bag and walk the long way to the softball bleachers

THA-THANG:

With the ruck on

Step Ups x 20 (10 each leg)
Derkins x 10
Incline Merkin x 10

Take Rucks off

4 Men per team, 2 teams

1 man carry 2 rucks up the hill and back
Other men use Pipes, sandbags and rucks and do AMRAP of Curls, Presses, Squats, BBS rotating when the man gets back from the hill
2x

Finish with 2 more laps around park

MARY:
No Mary
COUNT-OFF & NAME-O-RAMA
I-beam, Waxjob, Mayberry, junk, Toto, Tank, Peachfuzz
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements. Continue reading

There and Back Again

December 10, 2017 Capn Crunch

The Scene
35 and windy

The Thang
Buy In:

50 Mountain Climbers
40 crunches
30 ruck presses
20 ruck curls
10 ruck burpees (ruck off)

Ruck to movie theater (2.6 miles) along the Greenway.

At the theater, perform 21-15-9 (3 rounds of each exercises: 21 reps, 15 reps, 9 reps)

Zerker Squats (ruck in front)
Overhead Press
Ankles-to-Knees
Ruck Curls
Burpees (ruck off)

Ruck back to SP (2.6 miles). Along the way stop twice for 20 Merkins & 20 Squats.

At the SP, Buy Out:

50 Mountain Climbers
40 crunches
30 ruck presses
20 ruck curls
10 ruck burpees (ruck off)

Go home and enjoy a warm cup of coffee!