Ruck – Page 7 – F3 Knoxville

21 Complex

October 31, 2020 Snorkel

THE SCENE: Brisk 40° ????
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up
THA-THANG:

Make loop 2:1.

Starting at goal do 1 rep each 5 yds (21 reps one way) then run back to other end. 2 rounds.

Lt Dan
Body Builder
Bear Complex
Mr Rucktacular

Staring at goal do 20:10 each 10 yds (165 reps each exercise)

Curl
Weighted V-up
Skull Crusher
Weighted Toe Toucher

Make loop 2:1.

MARY:
COUNT-OFF & NAME-O-RAMA
5 dum dums
CIRCLE OF TRUST/BOM:
MOLESKIN:
7.5 miles 828 reps
ANNOUNCEMENTS:

Bearly

October 29, 2020 Woodshack

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
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tour de Burbs

October 16, 2020 Snorkel

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

October 10, 2020 Snorkel

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

October 9, 2020 Woodshack

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.