F3 Knoxville

Tag: A-Rod

Truck stop ruck

THE SCENE: 75, soupy air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
90#  bag, 60# bag, 60# bag, 2 50# pipes

Ruck coupons to MRSA field and find a battle buddy

THA-THANG:
1 battle buddy goes across the field doing one of the following;

60# sandbag toss

60# sandbag lunges

Ruck bear crawls

90# sandbag drag (with rope)

Other battle buddy completes the following exercises and relieves his buddy and continues the movement across the field.

  • 20 ruck merkins
  • 20 alternating shoulder press
  • 20 squats
  • 20 curls

Once complete with a movement,  switch to another movement until all pax have done all 4 movements across the field.

 

Ruck all coupons to watt rd field

Pax line up along baseline.   The 90# bag and rope are on the field.   1 pax runs to end of the rope, sits down and pulls bag to them, then runs back.  Next guy goes and repeats.  After a while, wall ball added the 60# bag to the 90# bag for the seated rows.

Remaining pax at baseline complete exercises as called out by different guys.  Some I remember:

Squats

BBS with ruck on chest

Ruck shoulder press

Flutter kicks with ruck pressed

There were others.

Ruck everything back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
A Rod posted with us this morning.  I’m sure he was trying to scope out the competition for tomorrow morning burpee fest!!  Hopefully the ruck wore him out some.

ANNOUNCEMENTS:
MAKE sure everyone posts tomorrow at the truck stop to complete the 7 minutes of burpees so we can beat the brickyard!

Lincoln logs

THE SCENE: 82* and humid as crap
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 curls
10 squats
10 merkins
All OYO
THA-THANG:
Ruck up and grab two 60 lb sandbags.  Walk over to bridge where we have Swanson’s log stored and grab it as well.  Everyone gets to carry something.  Head up towards the L&N building and up the stairs to reach Western Avenue.  Head west toward the Emerald Youth soccer fields.  Swap the log for a sandbags at the halfway point and continue on to the soccer field.  Ground everything once there.

Continued warm up thanks to Pfeiffer, we did 10 three count merkins, rushed to the 50 yard line, 10 three count merkins, rushed to the opposite base line, 10 three count merkins, rushed to the 50 and then walked back to the near side where our coupons were.  Three count merkin begins laying prone, go up halfway and pause, go to the top and pause, go down halfway and pause, back to prone.  Pausing hurts in case you were wondering.

LOG PT
Two ruckers perform log PT while the other two bear crawl sandbag drag to the 18 yard box, turn and come back, then do 3 cling and press explosions with the sandbags (cling and overhead press but launch the bag and step back, let it hit the ground and start next rep).  Log PT as follows:

  • Bench press: place rucks on your chest (no straps) and lay the log across your ruck.  Together with your partner bench press the log 10x
  • Curls: just partner curl with log 10x
  • Ground up and over: pick the log up from the ground and shoulder it, OH press and down to the other shoulder, OH press it back to original side then lower it back to the ground 10x

Repeat this through doing log PT and bear crawls twice.  I gave everyone the option of rucking with the log or doing more log PT, we decided to stay for more PT.

With same partners (poor Swanson got stuck with me the whole time), burpee sandbag toss back and forth until the other pair finishes their log exercise.  New log exercise begins with PAX laying on your six with ruck on your feet, log across your chest.  Bench press the log, do a sit up with the log, OH press the log, then back down.  10x and swap with burpee bag throw.  Again, repeat through twice.

Ruck and log up, head back the way we came.  Once back to the bridge, we put the log back to bed and finish the last few minutes with just sandbags and covered a little more distance, swapping every 2:30.  I know by the time we got back, I was drenched from sweat.

COUNT-OFF & NAME-O-RAMA
4 weirdos: Amazon, A Rod, Swanson, Abort

Weight for the Fun

THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Walkers 20x IC
  • Tempo Squats 20x IC
  • Little of this, little of that, Some of these and Some of those

THA-THANG:

  • BruteForce Sanddeck
    • Ace of Spades
      • Tabata – 8 rounds, 20s work, 10s rest
        • Body weight squats
        • Merkins
        • BBS
    • Two of Spades
      • 5 Rounds with CMU/Sandbag/Ruck
        • 10x Rows
        • 10x Floor Presses
        • 10x CMU/Sandbag/Ruck Swings
  • Mosey around the Parking lot with weight
    • Three of Spades
      • AMRAP in 12 min
        • 400m run (2 laps around the parking lot)
        • 10x Front Squats
        • 10x Push Press
        • 10x Burpees
    • Four of Spades
      • 5 Rounds
        • 5x CMU/Sandbag/Ruck Get-ups
        • 10x CMU/Sandbag/Ruck High-Pulls
        • 15x Cleans
        • 20x Push-ups
  • Slick mosey (no weight) around the parking lot

MARY:

  • Captain Thor 5x BBS/20x Hammers
  • Around the circle for PAX callout exercises
    • A-Rod: 20x Flutter Kicks IC
    • Simmons: Boat/Canoe
    • Barney: 20x LBC IC
    • Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom

CIRCLE OF TRUST/BOM:

Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25

Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.

MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS:

Brickyard Competition Bear Crawl Team

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Old School Stretches.  Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

  • mosey to the back lot, then continue to mosey to the track,
  • 50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
  • RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
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.

Taco Tuesday without Tacos

THE SCENE: Cloudy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck: 4 rounds of 50 push-ups/50 sit-ups

Manly Arm Circles x 15 IC ED

Imperial Squat Walker x 15 IC

8 count MM x 10 IC

SSH x 30 IC
THA-THANG:

Bench work: Partner Up

  • Rd 1 = P1 step-up x 15 EL while P2 does dips (flap jack)
  • Rd 2 = P1 Bulgarian split x 15 EL while P2 does inclined merkin (flap jack)
  • Rd 3 = P1 Side step up x 15 EL while P2 does CDD (flap jack)
  • Rd 4 = P1 Box jump x 15 EL while P2 does declined merkin (flap jack)

No Pain No Gain: Partner up

P1 does 15 BBS and P2 holds feet in plank then P1 does wide merkins while P2 runs to cone one and does exercise. When P2 gets back then P2 does the 15 BBS and P1 holds feet and then runs to cones. Order of cones is 1, 1 and 2, 1 and 2 and 3.

  • Cone 1 = 5 Burp
  • Cone 2 = 10 Burp
  • Cone 3 = 15 Burp

Circuit:

  • Station 1 = 15 burp/20 reverse pickle pounders
  • Station 2 = 20 superman swims/20 4ct flutters
  • Station 3 = 20 wide merkin/25 prisoner squats
  • Station 4 = lunge to cone, bear crawl back, sprint to cone
  • Station 5 = 25 merkin/20 BBS

Run back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Kings 1:1-27 There will always be someone above us in this World. They have been give authority over you and have been put in place for a time by God. As long as they are not conducting illegal activities they deserve your respect. You don’t have to like them but you should respect their position. They need your support and not ankle biting and back stabbing. Be a leader beneath them and help them do their job. If you have a question, ask, don’t shout. If you have a suggestion, suggest, don’t demand.
MOLESKIN:

ANNOUNCEMENTS: