F3 Knoxville

Tag: Cap’n Crunch

Sandbaggin on Cardiac

THE SCENE: 50° humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Warmup loop 2 miles interval rucking
At the top of Cardiac near the single bench and light post:
10 Sandbag Burpees
20 Merkins
30 Sandbag Presses
20 Sandbag Deadlifts
10 Frontload Sandbag Squats
First man done grabs jugs and goes to the bottom at corner of fence with mile marker and returns.
AMRAP until man carries jugs down and back
Each time a man returns everyone ruck small loop. Head down cardiac, take a right heading to parking lot, right out the back and up toward pav, left just past ball field, past playground and back up to the top of Cardiac
Start back with PT above together. When done next man carries while other AMRAP.
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Such a Drag

One comment

THE SCENE: crisp 30s
F3 WELCOME & DISCLAIMER 

nah…
WARM-O-RAMA:
Nah…
THA-THANG:

  • Ruck one mile loop. 4 ruckers, one 60lb bag, one 90lb bag, and the twins(2 large 5gallon water jugs). Carry the twins as far as you can and then rotate out until we complete the mile loop
  • SUCH A DRAG…Move to the football field , everyone with ruch and 60lb bag but Mr. Rogers had his 90….because he can
  • 10 rounds of the following exercise carrying or dragging your sand bag 10 yards between each exercise.
  • Once you have completed one round of exercises and 100yards, Ruck back to start with your sand bag,Minimum 2 times down each : Speed shuffle, Bernie bag drag or baby carry. After you do the min, you can keep on or just put the bag on your shoulders and ruck back to the start. Exercises below, ALL with RUCK on if applicable
  • 10 push-ups

    10 squats

    10 sit-ups, ruck on front

    10 overhead presses

    10 Bent over rows (sand bag rows)

    10 hand release push-ups

    10 jump squats

    10 butterfly sit-ups, ruck on front

    10 Ruck Curls;

    10 burpees

MARY:
Ruck one more mile alternating sand bag carries
COUNT-OFF & NAME-O-RAMA
4 Ruckers
CIRCLE OF TRUST/BOM:
This WOD was a modifcation of the RUCKS ON PARADE march challenge. If you have not checked out their montly WODS, check it out. Lots of fun and more fun when you spice it up by adding sad bags!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mouthbreather 2.0

THE SCENE: Like25° or something dumb like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

2 mile ruck

Round 1

5 sets

Merkins x 20

Squats x 20

Ruck on chest BBS x 20

Sandbag run to other end zone for 5 ruck burpees after each set

Round 2

5 sets

Thrusters x 20

Lunges x 10 per leg

Ruck get-ups x 20

Sandbag run to other end zone for 5 ruck burpees after each set

Round 3

5 sets

Mtn climbers x 20 4-count

Squat jumps x 20

Ruck up in & outs x 20

Sandbag run to other end zone for 5 ruck burpees after each set

2 mile ruck

MARY:
COUNT-OFF & NAME-O-RAMA
3 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
2.25 hours. 1,200 plus calories. 7 miles. Lotsa smiles.
ANNOUNCEMENTS:

You Can Do Anything for 60 Seconds

THE SCENE
25 degrees and chilly

 

THA-THANG
Start with 2 mile ruck, stopping after the first mile and do 20 merkins, 20 squats

Cirucit
4 Rounds, 6 exercises, max reps of each exercise in 1 minute with 10 second transitions.

Exercises:
– Battle Rope
– Sandbag Clean and Press (60lb)
– Ruck Tricep Extenstions
– Ruck Curls
– Ruck Squats
– Ruck Hand-Release Merkins

After each round, ruck the parking lot (app. .25 mile).

Finish with another 1.5 miles, stopping halfway for another 20 merkins and 20 squats.

 

7, 5, 3 + Some Miles

THE SCENE
39 and Clear

THA-THANG
Ruck to Bearden Hill Rec Center (app. 2 miles)

PT (All exercises with ruck unless noted)
Circuit x7:
10 Squats
10 Overhead Presses
10 Upright Rows

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x 5:
10 Bent Over Rows
15 Ruck Swings
10 Russian twists
10 Curls

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x3:
10 Lunges (each leg)
10 Ruck Sit-ups
10 Chest Presses
10 Tricep Extensions
10 Burpees (no ruck)

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Ruck back to SP (app 2 miles)

Cash Out
40 4ct Flutter Kicks, 20 Chest Presses
30 4ct Flutter Kicks, 15 Chest Presses

 

COT
Pray it out and crush the day!