Ruck – Page 6 – F3 Knoxville

Stick to The Plan

December 4, 2020 Snorkel

THE SCENE: Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up.
THA-THANG:

Make 3 mile loop to Middlebrook and around back to SP.

Run from one cone to the next in numerical order making a loop.

LEG LIFT TO TUCK x 10
COFFIN SIT-UP x 10
SGL LEG RDL x 10
SQUAT HOLD x 10
BURPEE THRUSTER x 10
BODYBUILDER x 10
PULL-UP x 10
HIGH PULL x 10

Locations

Pool lot
Lower pool building
Base of Lover’s
Top of Lover’s
Parking above pull-up bars
Dumpster
Pull-up bars
Above pool lot

MARY:
2 rounds of:

Merkins
Chest Press
ROC BBS

COUNT-OFF & NAME-O-RAMA
2!

CIRCLE OF TRUST/BOM:
MOLESKIN:
3 loops completed. The Lover’s, squat hold, bodybuilder, burpee thruster, pull-up sequence was a dog ????
ANNOUNCEMENTS:

Utilizing the Turkey

November 27, 2020 A-Rod

THE SCENE: 40ish partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Take sandbags and rucks out of vehicles.
THA-THANG:

One Weirdo takes a 60lb sandbag (shoulder carry), one weirdo takes the 40lb filler (baby carry), and third weirdo does 20 pushups/20 squats and runs to catch the others. Switch out/rotate sandbags and continue for short loop inside park.
Everyone gets a 60lb sandbag and starts at bottom of hill with 10 bear complex. Travel up hill with sandbag to TJs and do 9 bear complex. Continue up and down hill till zero out with bear complex.
Drop sandbags at parking lot. Second tier of lot one person runs to end and back of lot while others do exercises. Switch exercises once everyone has run. Exercises- squats, high pulls, plank, flutter kicks.
Grab one sandbag and 40lb filler. Person on each end of sandbag and one person with filler bag. Carry up to top of Y parking lot then down Lovers Lane. Switch and come back up Lovers Lane.

MARY:
ATMs (15 shoulder taps, 10 tempo pushups, 10 kinda fast pushups)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Gobble Gobble lay off the throttle.
MOLESKIN:

ANNOUNCEMENTS:

Cherokee Pyramid

November 21, 2020 Snorkel

THE SCENE: Shorts weather. 40° And clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rucks up.
THA-THANG:

HEAD TO CHEROKEE BLVD VIA CHURCH. STOP EVERY HALF MILE FOR ONE SET OF BELOW. CONTINUE ON AROUND AND BACK VIA ALTA VISTA AND NOELTON.

LADDER

5-10-15-20-25-20-15-10-5

CURLS

LAWNMOWER

SKULL CRUSHERS

PUSH-UPS

UPRIGHT ROWS

OH PRESSES

2-CT MTN CLIMBERS

RUCK UP CRUNCH

BACK ON THE WEST HIGH FIELD, BURPEE RUCK THRUSTER EACH LINE DOWN. DO ONE SET OF STADIUMS AND BACK DOWN THE FIELD FOR BURPEE THRUSTERS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 mother ruckers
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.3 miles. 1,042 reps. Shoulders are done. Rounds 20-25-20 were super tough.
ANNOUNCEMENTS:

Skipping School

November 20, 2020 Snorkel

THE SCENE: Mid 30’s. Layers were shed quickly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on back
THA-THANG:

MAKE LOOP CLOCKWISE SKIPPING SCHOOL AND HEAD BACK UP LOVERS.

AT PULL-UP BARS

10 PULL-UPS
30 BENT ROWS
20 MERKINS
30 CHEST PRESS
20 SQUATS
30 GOOD MORNING
20 ROC BBS
20 4-CT PLANK JACKS

RUCK SAME LOOP AND BACK UP LOVERS TO REPEAT. WE MADE 4 ROUNDS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.85 miles. 720 reps. Great start to Friday.
ANNOUNCEMENTS:

THE SCENE: Low 40’s, crystal clear. Cool halo around the bright-ass moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on
THA-THANG:
MAKE LOOP CLOCKWISE THROUGH THE PARK AND RUN UP LOVER’S TO THE PULL-UP BARS.

AT PULL-UP BARS

10 PULL-UPS
30 BENT ROWS
20 MERKINS
30 CHEST PRESS
20 SQUATS
20 WEIGHTED GOOD MORNING
20 ROC BBS
20 4-CT PLANK JACKS

MAKE THE CLOCKWISE LOOP AND REPEAT.

MARY:
COUNT-OFF & NAME-O-RAMA
Just 2 dudes
CIRCLE OF TRUST/BOM:
MOLESKIN:
We completed 4 loops. 5.85 miles and 680 reps. Lots o cals ????
ANNOUNCEMENTS:

Category: Ruck

Stick to The Plan

Utilizing the Turkey

Cherokee Pyramid

Skipping School

Halo