F3 Knoxville

You Can Do Anything for 45 Seconds

'Burbs Ruck
Workout Date: 5 Mar 2021
QIC: Cap'n Crunch

THE SCENE:
39 and Clear

THA-THANG
Ruck Loop + Neighborhood (2+ miles)
– Stop at mile 1, 20 Merkins, 20 Squats
– Stop at cul-de-sacs 1 & 3, do 10 Wolverines (From standing position, drop
to plank, one push-up, left knee tuck to the chest, another push-up, right
knee tuck to the chest, yet another push-up, jump, overhead clap)
– Stop at cul-de-sacs 2 & 4, do 10 Ruck Rollers

Ruck back to SP

PT at SP…
Stations
5 Stations: 45 sec on, 15 sec transition (All station with ruck on)
– Station 1: Battle Rope
– Station 2: Sandbag Squat
– Station 3: Sandbag Bent Over Rows
– Station 4: Kettlebell Swings (44lb)
– Station 5: Flutter Kicks (Ruck held over chest)

3 Rounds:
– Rd1: 1 set at each station; Ruck with sandbag around parking lot
– Rd2: 2 sets at each station; Ruck with sandbag around parking lot
– Rd3: 3 sets at each station; Ruck with sandbag up Lovers Lane and zig-zag through parking lot

CIRCLE OF TRUST/BOM
Ephesians 4:1-2 – Humility, Gentleness and Patience