F3 Knoxville

Tag: Butters

12 Days of Ruckmas

THE SCENE: 45, raining and the rain increased in intensity as we did
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to Turkey Creek Christmas Tree beside Victoria Secret (1.5 miles)
THA-THANG:
12 days of ruckmas (modified from Ruck.Beer)

Pax is to sing to the tune of the 12 Days of Christmas.  Workout is to follow the pattern of the song…Exercise 1, Exercise 2 then 1, Exercise 3, 2 then 1, etc,

The song lyrics were; On the _____day of ruckmas, the Cadre gave to me….

  1. Ruck Merkin
  2. Overhead Squats
  3. Overhead Presses
  4. Man makers
  5. Incline Merkins
  6. Wide Merkins
  7. Ruck Thrusters
  8. Ruck Swings
  9. Lunges (9 each leg)
  10. Ruck Curls for the girls
  11. 4 Count Mtn. Climbers
  12. Bent Over Ruck Rows

Ruck back to Christmas lights at Library (1.5 miles or so)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Take the time to enjoy this season.

Ironically, I gave the message while we were rucking in order to save time when we got back to the start point so I could hurry back home!
MOLESKIN:
Raining, cold, EARLY didn’t matter to the pax.  They all knocked out this workout without any problems except for Shooter counting the manmakers way, way, way too fast.
ANNOUNCEMENTS:

The pain train

  • THE SCENE: cool and misty
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    15 BLIMPS, 5 at either end of the parking lot and back to start point
    THA-THANG:
    Mosey to upper soccer field, start at one corner bear crawl to center field, then lunge to the other corner followed by 20 merkins, then back the other way ending with 40 merkins, and back again with 60 merkins.
  • Lap around the field
  • Start back at center field with 10 4ct iron mikes, burney Sanders across the field followed by 10 8ct body builders, then repeat this with 15 reps of each, then 20 reps. This evolution somehow broke cosmos calf muscle (which are the size of watermelons normally) so he was firemen carried from place to place from this point on.
  • Mosey to the concrete bleachers

20 decline wide grip merkins IC and 20 diamonds IC

  • Mosey to dooky hill

Crawl bear up the hill and complete 20 easy ups then run down and 20 4ct OH claps

X2

  • Mosey back to concrete bleachers

A second round of wide grip decline and diamond merkins

  • Mosey to AO

MARY:
we opted to stay dry and finish up with some ring of fire merkins and diamonds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I recently heard a statistic about Farragut high school that included the fact three students took their own lives in a single school year. I encouraged the PAX to daily challenge their kids to be different than most others in school and be kind to and stand up for their classmates who are being bullied.
ANNOUNCEMENTS:

Tree ruck

THE SCENE: 40s, not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Curls, oh press
THA-THANG:
Ruck to MRSA field.  Follow the Q while doing the exercises.   We made a GPS Christmas tree!

Ruck overhead holds, tricep extension.

Curls at the star.

Ruck overhead holds, tricep extension.

Ruck some more to the bleachers.

Dips, L sits, electric chair, curls

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

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.

The Farmers Track meet

THE SCENE: Cold , clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run to get warm to the outhouse and back. SSH, merkins
THA-THANG:

Farmer walks with two CMUs
American Kettle bell swings
Merkins on CMU
Get ups with small KB
Sandbag 40lb THROW OVERS
Sandbag squats 60lbs
LBCs holding 35lb plate
Jump rope
Medicine ball press and catch
35lb tricep squats
Switch exercises once the farmer carry gets back. Then take one lap around circle to next exercise. Repeat

MARY:
Flutter kicks x30, LBCs

COUNT-OFF & NAME-O-RAMA

10 PAX.

CIRCLE OF TRUST/BOM:

“Obsessed is what the lazy call the dedicated.”
Have someone think you are obsessed with getting better. Not just at workouts, but at everything. Work, being a better father, son, brother, person. Be obsessed with helping others and serving God.

MOLESKIN:
Good work and mumble-chatter this morning. The gas from the pax (Scooter) was much more tolerable than yesterday. The pax was jealous of my activity slacks (khakis).
ANNOUNCEMENTS:
Mend house workout tonight

Death by

THE SCENE: 38, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck 1 mile
THA-THANG:
60 seconds to complete an increasing number of reps.   Start with 1 rep, increase by 1 rep every 60 seconds.

Overhead press – got to 25

Curls plus tricep extension – got to around 20

MARY:
1 minute of curls
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lean into it
MOLESKIN:
Wall Ball wanted to save his tiny legs for the long run this weekend so we accommodated him.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.