F3 Knoxville

Ruck

Truck Stop Ruck
Workout Date: 14 Jun 2019
QIC: Frosty

THE SCENE: a crisp 55 and BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ruck a little, carrying 40# and 60# sandbags to watt road field
THA-THANG:
5 lion kings then 5 paces.  Repeat for length of the field.

Do 5 reps of the exercise then 5 paces.  Repeat this until reaching midfield then switch to the next exercise and repeat.

  • 5 OH ruck press, ruck OH for the paces
  • 5 ruck curls, wallball held ruck 90° for the paces
  • 5 ruck swings
  • 5 triceps extension

Finish with 5 ruck squats then 5 paces for the full field

Ruck coupons around the park to concrete bleachers for 20 incline merkins.

Continue ruck with coupons, stopping 3 times for 20 calf raises.

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:
Prayers for butters family dealing with sickness
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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