RUINS rush of blood to the head

THE SCENE: “The Ruins,” aka Spaghetti Warehouse/Tom Lee Park. Muggy, 78 degrees, loads of dew and water sprinklers.

F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:

20x SSH, 20 Imperial Walkers, Arm Circles 10 front 10 back, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:
Mosey down BIG STAIRS to Tom Lee Monument. Flutter kick for six.

With partner, must get 100 box jumps and 50 derkins. Flutter for six.

Run fast to pull up bar tower.

With partner, get 40 burpee box jumps (on retaining wall) and 40 pullups. You can get help with pullups! Timber, @old man hitch

Run fast to monkey bar tower.

Conveyor belt: “derkin walk” along retaining wall, then do monkey bars. Some expressed 5th grade monkey bar memories more fondly than others.

Run fast to bottom of Beale street landing “hill.” Flutter kick for six. Partner carry to top (switch as often as needed) Wheelbarrow down with partner (switch as often as needed).

Find the concrete arch in the splashpad area. “derkin walk conveyor belt,” run to other end.

Mosey back to startex for Mary (see below). Fast up the steps.

MARY:
ab/core exercises: HW Side crunch x10 each side (at base of steps).

COUNT-OFF & NAME-O-RAMA
Teacher’s Pet, Sir Mix A Lot, Tom’s, Soybean, Woodpecker, Hitch, Ramen, Four Eyes

CIRCLE OF TRUST/BOM: Joel 2:12-13
It’s good to be reminded that God heals brokenness that we can’t heal. He will fix everything in his timing.

“Yet even now,” declares the Lord,
“return to me with all your heart,
with fasting, with weeping, and with mourning;
13     and rend your hearts and not your garments.”
Return to the Lord your God,
for he is gracious and merciful,
slow to anger, and abounding in steadfast love;
and he relents over disaster.

 

MOLESKIN:
THE RUINS ruined many a man this morning. Apparently having your head below your body is tougher than YHC expected. It was very hard. The pull up station, monkey bars, hills, stairs, etc lend themselves to at least 9,876,543,219 more variations of workouts we could do there.

ANNOUNCEMENTS:
Look out for CSAUP Ruck Simulation coming soon…

Sir Mix A Lot is Q’ing the next Ruins workout on 7/19…..

Brucedown on the Bluff

THE SCENE: Monsoon and 50F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15 IC
  • Squats x 10 IC
  • Arm Circles x 10 IC (CW & CCW)
  • Finkle Swings x 10 IC (each leg)

THA-THANG:
Street Signs
PAX ran a chosen route. When signs were approached PAX did exercises based on the type of sign.  Speed Limit signs = PAX did as many merkins as the speed limit for that area. No Parking signs = PAX lunge walked until the next No Parking sign.  Lunge walking got old quick being downtown, so we switched to side lunges mid-way.  Street signs (standard green ones) = PAX did as many burpees as letters in the street sign.  This also got old quick, so we switched to merkins since there is a lack of speed limit signs downtown.  For this workout, PAX ran 1.25 miles.

MARY:
Proud Mary
Hollywood Side Crunch x 15 IC (each side)
Hands of Time (6″, 90 degrees, flutterkick 6″, flutterkick 90 degrees, Hello Dolly)

COUNT-OFF & NAME-O-RAMA
6 PAX (No FNGs): Bruce, Teacher’s Pet, Pirtle, Toms, Woodpecker, and Extended Stay

CIRCLE OF TRUST/BOM:
Q quoted Matthew 24:13, “But the one who endures to the end will be saved”.  This scripture factors into many parts of our lives: work, school, home, workouts, etc.  Those who push through the hard times will be rewarded. Whether it be struggling with a project at work, your relationship with Christ, your M at home, or a GORUCK event.  Rewards go to the finishers.

MOLESKIN:
PAX took the scenic route and got drenched in that dirty water downtown, but enjoyed some hot joe in the pouring rain.

ANNOUNCEMENTS:
BrewRuck901 on 4/28, Bruce Memorial Workout at The Lair 4/30, and S.O.S. Service Project 5/5 from 8am-12pm.

Rolling on the River

AO: Tom Lee Park (Black Ops)

QIC: Bruce

PAX: Lazarus, Teacher’s Pet, Four Eyes, F150, Ergo, Sir Mix-a-lot, Captain Obvious, Slicnut, and Bruce

Conditions: Foggy and wet, 48F

WELCOME

DISCLAIMER

WARM-A-RAMA
SSH IC x 15
Imperial Walkers IC x 15
Goofball IC x 15
Nancy Kerrigans IC x 10 (each foot)

THE THANG

*Mosey to Battle Ropes*

Battle Ropes
1 PAX performed Power Slams x 15 (both arms slamming ropes using full body) while remaining PaAX squatted until all PAX had a turn.  Rinsed and repeated with Alternating Wave x 10 each arm, remaining PAX performed burpees until all PAX had a turn.  Rinsed and repeated with Arm Circles x 5 each arm, remaining PAX performed side lunges until all PAX had a turn

*Mosey to Beale Street Landing*

Rolling on the River
PAX lunge-walked up the hill.  PAX partnered up at top of hill.  PAX #1 performed 10 derkins, while PAX #2 performed squats.  Then PAX swapped and rinsed and repeated until 50 total derkins were performed.  All PAX moseyed down other side and down steps.  PAX #1 then performed 10 dips while PAX #2 performed step-ups.  Then PAX swapped and rinsed and repeated until 50 total dips were performed.  All PAX box jumped to top of stairs and lunge-walked back up hill.  Rinsed and repeated with 50 merkins/50 dips and 50 irkins (incline merkins)/50 dips.  PAX lunged walk back to top of the hill for Mary. (Approximately 350 yards of lunges)

MARY
Proud Mary
Q played “Proud Mary” by Creedence Clearwater Revival.  PAX performed LBCs until “Rolling” was heard. Once “Rolling” was heard, PAX switched to Gas Pumps until “Rolling” ended. Then PAX switched to Flutter Kicks and performed Flutter Kicks until next “Rolling”.  Then PAX switched back to Gas Pumps until “Rolling” ended.  Then PAX switched to LBCs.  Rinsed and repeated until song ended.

COUNT-O-RAMA

NAME-O-RAMA

COT / BOM: QIC shared something that has been on his mind lately.  Expectation and approval.  Everyone has their own expectations of how things should go. How their kids should behave, how clean their house should be, how their friends view them, how they view Christ, etc.  These things stem from wanting approval. Wanting to be confirmed. QIC shared his expectation of perfectionism in everything that he does and explained that sometimes we expect too much of ourselves in order to please others or to fit a false reality.  Instead, we should do our best with what we have, the time we have, the people we have around us and trust in the Lord.

MOLESKIN: PAX tested a potential AO (Tom Lee Park) and enjoyed a dense gloom on the Mississippi River. Lesson learned: Battle ropes are heavy when saturated.

9/11 Memorial Stair Climb

AO: The Bluffs

QIC: Gus

PAX: Anklet, Teacher’s Pet, Shoestring, Bookworm, O Positive, Hitch, Outcast, Gus

Conditions: 694F and cloudy

WELCOME

DISCLAIMER

The PAX arrived at Tom Lee Park, curious to see what this event would entail. YHC distributed rucks and ShovelFlags. YHC had not planned very far ahead, so we observed the steps (pictured above) together. The PAX counted 73 steps on the way up. We were shooting for approximately 2,200 steps (approximating 110 floors in the WTC), so YHC announced we would make 30 trips up. The trips down would not count toward the step total. The PAX moved out, with Hitch leading the way. Mumble Chatter was limited as the first ten trips caused labored breathing. Soon the PAX found their lungs and started cutting up. The Bluff City scene was beautiful, and the mood was light. As we reached the (metaphorical) upper floors, Hitch reminded the PAX that the firefighters ascending the stairs would have faced new dangers due to the plane wreckage and exhorted us to run this flight. As we approached the 99th floor, YHC encouraged the PAX to remember that the firefighters would have been incredibly tired at this point, with 11 more floors to go to check for people on the top floors. Somebody would need to go. Let us be That Somebody.

The PAX made the last three trips in silence. YHC used the time to reflect on the sacrifices by so many on a day of national mourning. 30 trips x 73 stairs = 2,190 stairs climbed

 

Count-o-Rama

Name-o-Rama

COT / BOM: Be That Somebody for your family, friends, and community. The stakes cannot be higher.

MOLESKIN: September 11, 2001, is a day that lives forever in the minds of Americans. Even our #WarBaby, Outcast, can remember that day. I was 14 years old and had no idea how the events of that day would shape my future. My brother, F3 Half Pipe, enlisted in the Army 11 months later when he turned 18. His bold example led me to do the same in 2007. I served for six years as a psychological operations specialist and learned more about Islamic extremism than I thought possible. I traveled to the exotic locales of Fort Benning; Fort Bragg; Helmand Province, Afghanistan; and Balad, Iraq. I was fired upon and returned fire in a conflict that is still playing out in the Middle East. My story is the story of a generation of young Americans, many of us maligned Millennials who are tasked with cleaning up behind the Gen-Xers who couldn’t bother to figure out how to handle the prosperity their parents earned. (But I digress.)

America is a place of ideals, even if it’s not an ideal place. At our best, we value responsibility and generosity, perseverance and preparedness, self-reliance and selflessness. 9/11 reminds us of our best qualities, and they are most easily seen in the sacrifice of 343 firefighters who lost their lives sixteen years ago. Each of them was That Somebody that day, to the benefit of those they saved and the grateful nation they left behind. The PAX climbed 2,190 stairs on a beautiful Memphis morning to remember those sacrifices and apply ourselves to be That Somebody.

God Bless America.