F3 Knoxville

OTB – GORUCK Prep

Ruck

THE SCENE
60 and Clear

THE THANG
Ruck 3 miles

Routine Alpha
Partner up to practice fireman carry (to tree and back)

Then Partner PT
– 2 Rounds, Partner does exercises while other holds plank or Al Gore
+ Step Ups x10 each leg
+ Derkins x15
+ OH Lunges (x7 each side)
+ Turkish Get ups (x5 each side)
+ Jump Squats x15

Ruck 3 miles

Routine Beta
At Station 1:
– Merkins x20
– Squats x20
– BO Rows x20
Bear Crawl to station 2

At Station 2:
– OH Press x20
– Flutter Kicks (holding ruck) x20
– Curls x20
Crab Crawl (ruck in the front) back to Station 1

Rinse and repeat, AMRAP for 25 minutes

Ruck 3 miles w/Coupons