F3 Knoxville

Category: Ruck

7-5-3

THE SCENE
40s and a little damp


THE THANG
Ruck to Alt AO past the mall (Rec Center) with two rounds of 20×20 along the way

PT at the Alt AO…
Circuit x7:
10 Squat (alternate ruck front/back each set)
10 Ruck Swings
10 Ruck Thrusters

Ruck the parking lot

Circuit x5:
15 Bent over row
15 Tricep press
15 Russian twist

Ruck the parking lot

Circuit x3:
20 single-leg overhead lunge per leg
20 ruck sit-ups
20 ruck curls
20 Overhead Ruck Press

Ruck back to the SP taking a different route with two rounds of 20×20 along the way.

Total miles = 5 and a very long, unkind hill!

 

 

Fog and sandbags

THE SCENE: 36 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup lap, jog pace around the greenway. Return back to pick up sandbags
THA-THANG:
Grab sandbags and take the greenway back to the field between baseball fields and tennis courts. 5 cones lined up hiding in the fog.

Line up with sandbags at first cone. Each cone requires 10 merkins/10 squats.
  • Bear crawl sandbag drag to second cone
  • Side toss to next cone
  • Other side toss to next cone
  • Bear crawl sandbag drag to final cone

Repeat going back, substituting 10 curls and 10 OH presses with ruck at cones. Grab sandbags and walk back to cars. Triangle drill set up. Go through exercise at each cone, lunge to next. 10 reps of each

  1. 8 count bodybuilders x10, bear crawl to next
  2. Mucho lego (wide squat narrow squat, lunge each leg) x10, bear crawl to next
  3. Ab smoker (sit-up with ruck on chest, press ruck, lower back for a four count flutter kick, feet down) x10

After round 1, carry sandbag up to first level of  parking lot. Round 2 up to second level. Round 3 up to third level.

Take sandbags up and touch Trader Joe’s

MARY:
Flutters and presses
COUNT-OFF & NAME-O-RAMA
Capn Crunch, Drive Thru, Swanson, Abort

Who Does Number 2 Work For?

THE SCENE: 50°. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Remove sandbag from vehicle.
THA-THANG:

Head to Cherokee Farm with sandbags. Stop every mile for the following exercises with sandbag:

  • 5 Get-ups per side
  • 10 Burpee Cleans
  • 15 Lunge w/ Twist per leg
  • 20 Front Squats
  • 25 Chest Press

MARY:
COUNT-OFF & NAME-O-RAMA
3 HIMS
CIRCLE OF TRUST/BOM:
MOLESKIN:
6 slow heavy miles. 375 reps of sandbag work.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

☠️ Robbie Miller WOD ☠️

THE SCENE: 50° A little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle
THA-THANG:

  • 3 Mile Ruck
  • 12 Rounds
    • 6 x Ring Pull-Ups
    • 6 x Burpee Squats (Full Burpee with Jump followed by Squat)
    • 6 x 4 Ct Mountain Climbers
    • 6 x Rucksack Getups
  • 3 Mile Ruck

MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
All PT except pull-ups done with ruck. 2 different 3 mile loops at a 3:1 interval each had their own special features.
ANNOUNCEMENTS:
Bomb Shelter starfish into South Maryville OTB starting January 4 MWF until official launch in March. Sand Springs Park basketball court is the circle.

West High Light

THE SCENE: About 30°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pick your poison.
THA-THANG:

Make Cherokee loop via Noelton with the 80lb sandbag and the water jug. Throw em down and do this little WOD each mile.

  • 20 Thruster
  • 20 Mtn Climber 2 ct
  • 20 Leg Lifts
  • 20 Bodybuilder
  • 20 Ruck Swing

MARY:
COUNT-OFF & NAME-O-RAMA
Two dudes choosing the harder thing
CIRCLE OF TRUST/BOM:
MOLESKIN:
There is no good way to carry that jug. 6 miles. 500 reps.
ANNOUNCEMENTS: