F3 Knoxville

Truck stop ruck

THE SCENE: Beautiful cool and clear weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

No warm-o-rama. We just started the ruck

THA-THANG:
Ruck with 60# sand bag. With 2 PT stops

Stop 1

  • 20 pull throughs
  • Suitcase carries, Berrnie Sanders, overhead carries
  • Best crawl around 18 yard box
  • 20 merkins per line intersection

2nd PT

  • Burpee sand bag throw down soccer field
  • Sand bag toss for distance
  • Cash out merkin, merkins to failure with ruck on, merkins to failure without ruck, merkins to failure from knees

MARY:
Nothing interesting

COUNT-OFF & NAME-O-RAMA

Butters, crossbar, wall ball

CIRCLE OF TRUST/BOM:

MOLESKIN:
Rest in God and his plan don’t try to control everything.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sled 2.0

  • THE SCENE: humid, until it rained, then it was real humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

    The pax had some quick stretching while we went through the different stations
    THA-THANG:
    7 pain stations consisting of:
  • 20 burpees 20 plank jacks
  • 30 sec electric chair 30 sec plank hold with rucks
  • 20 sandbag squats 100ft sandbag sled drag
  • 20 diamond merkins 15 COBRA merkins each arm
  • 20 squirls 20 bent rows with sandbag
  • 20 stocky balbowas 10 rep shoulder blasters with pre rocks
  • 20 bbs 20 v ups with pre rocks

Pax had 3.5 minutes at each station with a battle buddy to get AMRAP of each excersize

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Part of a sermon from last Sunday, if we aren’t in Gods word consistently our default will become self worship. Truth is found in Gods word and we need to live our lives with the idea there is something bigger than us in this world. When we live as though we are the center of the universe it leads to a miserable and stale existence.
MOLESKIN:
We prayed for lady junk who is starting chemo soon and for tweet-e’s friend Kyle who is going through a 12 step program currently.
ANNOUNCEMENTS:

Burpees + a Truckbiscuit

THE SCENE:  warm & muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretch & mentally prepare for burpees

THA-THANG:

  • 7 minutes of burpees As a group.  698 total!
  • Truckbiscuit:  1 lap, PT;  2 laps, PT;  3 laps, PT;   4 laps, PT;   3 laps, PT;   2 laps, PT;   1 lap, done.   Laps were run around the soccer field.  PT was 20 squats, 20 big boys, 20 flutter kicks.

MARY:
one Burpee OYO

COUNT-OFF & NAME-O-RAMA
Wall Ball, Frosty, Mayberry, Butters, Judge Judy, La-Z-Boy, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about the importance of spending time alone with the Lord.

MOLESKIN:

ANNOUNCEMENTS

Truck stop ruck

THE SCENE: 75, soupy air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

90#  bag, 60# bag, 60# bag, 2 50# pipes

Ruck coupons to MRSA field and find a battle buddy

THA-THANG:
1 battle buddy goes across the field doing one of the following;

60# sandbag toss

60# sandbag lunges

Ruck bear crawls

90# sandbag drag (with rope)

Other battle buddy completes the following exercises and relieves his buddy and continues the movement across the field.

  • 20 ruck merkins
  • 20 alternating shoulder press
  • 20 squats
  • 20 curls

Once complete with a movement,  switch to another movement until all pax have done all 4 movements across the field.

 

Ruck all coupons to watt rd field

Pax line up along baseline.   The 90# bag and rope are on the field.   1 pax runs to end of the rope, sits down and pulls bag to them, then runs back.  Next guy goes and repeats.  After a while, wall ball added the 60# bag to the 90# bag for the seated rows.

Remaining pax at baseline complete exercises as called out by different guys.  Some I remember:

Squats

BBS with ruck on chest

Ruck shoulder press

Flutter kicks with ruck pressed

There were others.

Ruck everything back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
A Rod posted with us this morning.  I’m sure he was trying to scope out the competition for tomorrow morning burpee fest!!  Hopefully the ruck wore him out some.

ANNOUNCEMENTS:
MAKE sure everyone posts tomorrow at the truck stop to complete the 7 minutes of burpees so we can beat the brickyard!

Ruck

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.