F3 Knoxville

Tag: Frosty

Truck Stop Ruck

THE SCENE: 70’s or so, nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Ruck Squats

Ruck the loop with Old Hag.  Switch after 0.5 miles with the Hag

THA-THANG:

Pick up Wall-Ball and additional 60# sandbag at AO

20 Squats with coupon due to tardyness

Ruck both coupons to upper field

10 Ruck cleans, then front carry ruck or sandbag 25 yards.  Repeat cleans and another 25 yards to get to mid field

Ruck OH Press, front carry 25 yards.  Repeat OH press and another 25 yards to get back to end line

20 front load squats

Ruck ground to OH press x 10, front carry 25 yards.  Repeat as above.

1 man farmer carries 2 rucks to half field and back while other men squat with the coupons.  Switch and repeat until all 3 men have farmer carried.

3 man ruck with 2 coupons.  Shoulder carry coupons for 0.5 mile and switch until all PAX have carried both coupons.

Switch from shoulder carry to front carry and repeat.

Ruck squats until each man has his 100

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:
Mayberry was too scared and weak to ruck with us so he just ran!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Carry the Weight

THE SCENE:  Mostly clear with some chalk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
SSH x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
Mountain Climbers x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
THA-THANG:
“Gunny”
For time: SCALE AS NECESSARY
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
Wear a ruck, weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
MARY:
Mary didn’t show as the workout tapped out the PAX
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.  He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

The take-away here today was leave your burdens here – the PAX together can bear them.
MOLESKIN:
We had some initially apprehensive PAX, but the shouldered the weight and surprised themselves with how much they could carry.   I left impressed!
ANNOUNCEMENTS:

  • 2F on 11Aug18, “The Outlook” downtown 08:30
  • Kickball tournament 18Aug18
  • Truckin’ to the Pound 25Aug18
  • 3rd Anniversary of F3 in Knoxville – early November

Circuits

THE SCENE: 70, lower humidity, VERY NICE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

10 Cherry Pickers

10 Baby arm circles forward and back

10 Tempo squats

10 Merkins OYO
THA-THANG:
Circuit around the AO on the outer paved loop.  1 lap = 1 mile

Exercises along the loop;

  • 25 werkins
  • 25 CDD
  • 30 Squats
  • 20 dips
  • 20 merkins
  • 20 lunges – 10/leg
  • 20 easy ups
  • 20 flutter kicks, 4 count
  • 20 derkins
  • 40 step ups – 20/leg
  • bear crawl parking lot to the flag (~40 yards)

some Pax got 3 loops, some got 2-1/2 loops

MARY:
LBC

Box Cutters

Squat jumps
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cosmo got 3 laps!
ANNOUNCEMENTS:
Trucking to the pound CSAUP

F3 anniversary and family picnic

Truck stop ruckers

THE SCENE:  pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to the soccer field
THA-THANG

We started at the corner and did lunges with ruck over head for 50 yds. Every 5th step we did 5 over head press. Then 20 upright rows and 20 curls. Rinse and repeat.

Then bear crawl 25 yrs followed by 20 ruck swings and 20 lion kings. Rinse and repeat.

Then we did fireman carries (50 yds. Each) followed by 2-man carries (50 yds. Each)

one lap around the field (rest ruck)

we then did decline ruck merkins, 5 reps followed by 10 sec plank (5X) with the last set to failure

then 5 4ct flutter kicks ruck over head then hold 6″ for 10 sec (5X) last set to failure

then 5 squats with ruck held out in front the 10 sec electric chair (5X) last set to failure.

and cap it all off with a nice relaxing 1.5 mile ruck.

MARY:
I recently attended operation red wings Go ruck lite, so in the keeping with the spirit of these brave warriors (who refused to give up until they were killed) we had minimal rest between exercises.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Well done wall ball and frosty!!!
ANNOUNCEMENTS:

11’s

THE SCENE: Low 70’s I think…pretty nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 7
  • Burpees x 3
  • Tempo Merkins x 10
  • Burpees x 3
  • Tempo Squats x 10
  • Burpees x 3

 

THA-THANG:

  • 11’s on tennis court.   Bear crawl forward, crawl bear backward.  Dry Docks/Merkins
  • 11’s with pee rocks.  Lunge across & back with rock.  Flamingos/Goblet Squats
  • 11’s running across row of parking spaces.  Burpees/4-ct shoulder taps

MARY:

Tried a new exercise….it was a bust….plus it was 6:15

COUNT-OFF & NAME-O-RAMA
16:  Wagon Wheel, Flute Loop, Ratchet, Snitch, Shooter, Abacus, Waxjob, Booger, Wallball, Ribbed, Onesie, Junk, Mayberry, Frosty, Scooter, Bartman

CIRCLE OF TRUST/BOM:

Change.   It’s inevitable.   The question is how are you going to handle it?

MOLESKIN:

ANNOUNCEMENTS:

Guardians for Garrett kickball tournament coming up

Truckin to the Pound coming up

F3 Olympics / convergence event coming up