F3 Knoxville

Category: Ruck

Bearly

THE SCENE: Felt good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile warm up loop w stops along the way for 20/20
THA-THANG:
New hill

  • Bottom of hill , 10 bear complexes, 20 sandbag bent over rows , 30 ruck on front sit ups
  • Bear crawl , sand bag drag pull up to the top and leave bag
  • Run ruck. a .3 mile loop roughly
  • Back at the top of the hill, crawl bear sand bag pull back down to bottom of hill
  • Repeat 4 times

MARY:

COUNT-OFF & NAME-O-RAMA
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CIRCLE OF TRUST/BOM:
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MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
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Tour de Burbs

THE SCENE: Mid 50s drizzling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pick up ruck and put it on.
THA-THANG:
Shuffle 6.5 miles stopping every half for:

  • 20 Curls
  • 20 OH Press
  • 20 Skullcrushers

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

No Shower Needed

THE SCENE: 60’s with steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put rucks on.
THA-THANG:

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

Supersets on the field 

30-25-20-15-10-5

Corner 1: Curls/Rows

Corner 2: Skull Crusher/Push-up

Corner 3: RDL/Squat

Corner 4: Sit-up/Low Spider Knee

Do a corner and ruck to the next and so on until completed just 5 reps.

Ruck loop. Stop every half mile for 10 Mr. Rucktaculars

20 n 20 to cash out

MARY:
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
MOLESKIN:
1,000 reps and 7.3 miles of good living

ANNOUNCEMENTS:

Burb’n & biscuits

THE SCENE: It was a scene for sure!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nope.
THA-THANG:

sea biscuit Ruck style

start w and each interval stop for the said exercises .

20 T merkins (ruck on), 20 ruck curls , 20 big boys (ruck on front ) , 20 ruck thrusters

  • Just like a sea biscuit , we stop at  1/4, 1/2, 3/4,1 mile , 3/4 , 1/2, 1/4 mile to do exercises
  • Dealers choice on a few exercises at the halfway point to switch it up a bit but always kept the T merkins
  • lots of reps and just over 5 miles

MARY:
Ruck Flutter presses and ruck up LBCs until time
COUNT-OFF & NAME-O-RAMA
7 Rucker’s
CIRCLE OF TRUST/BOM:
MOLESKIN:
Insert any personal comments, notes, de
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fast n Slow

THE SCENE: felt real nice 👌🏻
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on
THA-THANG:

Shuffle loop, stop halfway 20 Curls 20 Upright Rows.

Back at the trucks, 20 HR Merks and 20 Thrusters. Carry heavy things up lover’s and back around down.

Did all of that 3 times then one more round of all PT to close it out.

MARY:
COUNT-OFF & NAME-O-RAMA
5
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.5 miles and some tough-ass PT
ANNOUNCEMENTS:
HHOCR obstacle build at Butter’s tomorrow