Getting Ruint at the Ruins

82 degrees and infinity percent humidity.

I was promised FNGs.  I did not get FNGs. Standard disclaimer disclaimed.

SSH x20 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

F3 Golf:  a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: Choker, J-Date, Ice Cube, Sir Mix-A-Lot, MIB (1)
Set 2: SSH/Flutter Kicks.  Winners: J-Date, Ice Cube, Havarti (1)
Set 3: Burpees/WWI Situps.  Winner: Ice Cube (7)
Set 4: Mountain Climbers/Squats.  Winners: J-Date, Sir Mix-A-Lot (1)
Set 5: Werkins/Monkey Humpers.  Winner: Ice Cube (2)
Set 6: Carolina Dry Docks/Imperial Squat Walkers.  Winners: J-Date, Ice Cube (1)
(after the first set of 12 ISW, they were modified to Squats.  Because damn.

Final Scores:
Ice Cube: 16
J-Date: 17
Sir Mix-A-Lot: 22
Farmer: 30
Choker: 34
Dawson: 35
Havarti: 38
MIB: 44
TLC: 51
Passport: 52

Flutter Kicks x40 IC
Aww Yeahs x10 IC (each side)
1 minute plank

10 PAX: Choker (QIC), Dawson, Farmer, Havarti, Ice Cube, J-Date, MIB, Passport, Sir Mix-A-Lot, TLC

Fellowship is the glue that makes men stick with F3.  Guys that don’t return tend to be the same guys that never get connected on Slack, or show up to 2F lunches, or CSAUPs, or other gatherings.  When a FNG posts, help him get plugged into those areas.  Reach out to guys you haven’t seen in awhile and get them back.

I love the Ruins, even though the proximity to Crab Mountain makes my Agent Orange flare up.  Great group of guys here who all pushed hard through a tough workout.  And topping it off with a Rooster at Sunrise wasn’t too shabby, either.

Help Tiger Lily move Saturday.  Or help hang sheet rock for someone in need.  Or help someone else with something else.  It ain’t about you.  Check Slack for details.

F Burpee Dan




SSH 53x IC

15 Squats OYO

Imperial Walkers 15x IC

15 Merkins OYO

Daisy Pickers 15x IC

15 Groiners OYO

Arm Circle 20x IC

Mosey around the island
4 Corners:

Partner Up

Round 1:                                                 Round 2: 

C1 – 10X Burpees                              C1 – 15x Burpees

C2- Merkins                                         C2 – Irkens

C3- Squats                                           C3 – Lunges

C4- BBSU                                             C4 – LBC

Run long, bear crawl short 

Burpee Dans

Pax line up at end of large island

2x lunge walk then 1x burpees to the end (40 yds?)

2x lunge walk 2x burpee back

2x lunge walk 3x burpee back

2x lunge walk 5x burpee back

Run back to flag


15xIC American Hammer

8 Pax :  Shoestring, Teachers Pet, Stay Puffed, Toaster, Easily Amused, Jail Bait,Crayfish, Duey
Find 4 guys that know you. Guys that you can text at 1 a.m and ask to pray for you. Get in a Shield-Lock and accelerate one another. It’s been so good for me and the other guys i’m in it with. 
Enjoyed being with my brothers this super gloomy morning. We need to reach out to some pax who have not been out in awhile.   

Shoestring – “Be ready for Christmas in July.” 

Forgotten BB for Ruins 11/29/18

THE SCENE: Nice and Cool



Imperial Walkers

Daisy Pickers

Stretch whatever you need

Mosey to basketball court at Tom Lee Park

Get on baseline and do side lunges (defensive slides) stop at

free-throw line do 5 Bobby Hurleys

3 point line 10 BH

Half Court 15 BH

To the end 20 BH

Defensive slide back


Run suicide escalators : Do an exercise 5,10,15,20 x with a suicide in between.

First Pax shoots free throw to decide which exercise we do

Merkins or Hand release Merkins :  HR Merkins


SSH or Smurf Jacks:  SSH

Flutter Kicks or Gas petals: Flutter Kicks


Probably about being responsible
Dont forget to publish the BB

Four Corners BOMBS on Beale Street Landing

THE SCENE: Probably one of the most favorable weathered mornings of 2019, started cool, worked up to a sweat tho!
F3 WELCOME & DISCLAIMER: Welcomed & disclaimed

  • SSH x30
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Arm Circles x32
  • Polka Stretch x15

Mosey to Beale Street Landing

  • Four Corners BOMBS
    • 10 reps at first corner, mosey up and down the north side of the Landing, 10 more reps, crab walk west, 10 reps, then return to south side of the Landing, 10 reps, bear crawl to starting corner and begin reps on next movement
      • Round 1: Burpees
      • Round 2: Overhead Claps
      • Round 3: Merkins
      • Round 4: Big Boy Sit-Ups
      • Round 5: Squats
    • One or two pax finished and started to rinse and repeat and made it 1/2 or 3/4 through 5 burpees round, but we paused to return to STARTEX for Mary


  • LBCs x15
  • Baby Makers x15
  • LBCs x15
  • Hollywood Side Crunch x 10 each side
  • LBCs x15



Shared about the news from Frayser the night before that made national headlines & spoke about that combined with the Cofield murder that these things should not push us to insulation and isolation, but to embrace and be for community. Strive for unity and understanding why people are upset rather than rushing to divisiveness.

YHC had put Bruce Wayne on the schedule, and had comz issues via text the week prior…so weinke was crafted pre-pre-ruck on the john at 4am.

Disc Golf Posers @ the Ruins

THE SCENE: low 70s…I dont’ remember complaining about the humidity as much as the day before…so there’s that
F3 WELCOME & DISCLAIMER:  Welcomed and disclaimed.

  • SSH x25
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Arm Circles x32
  • Polka Stretch x15

DISC GOLF – each person gets a disc and each round has an exercise for a successful putt (10 reps) or a penalty for missing a putt (5 reps, consecutive misses increase rep count by 5); 5 discs owned by YHC & 5 PAX present, how convenient! In between rounds, we did some type of movement.

  • Round 1 Success=10 Merkins; Miss=5 Burpees
    • Result= 1 Success for 10 Merkins; 4 consecutive misses (5,10,15,20) for total of 50 burpees
    • Post-Round Movement=Mosey lap around the parking lot
  • Round 2 Success=10 squats; Miss=5 Jump Lunges (2=1)
    • Result=5 misses (5,10,15,20,25) for total of 75 Jump Lunges
    • PRM=Suicides across width of parking lot
  • Round 3 Success=10 LBCs; Miss=5 BigBoySit-Ups
    • Result=5 misses (5,10,15,20,25) for total of 75 BigBoySit-Ups
    • PRM=Bear Crawl the width of parking lot
  • Round 4 Success=10 Shoulder Taps; Miss=5 Mountain Climbers(4-count)
    • Result=5 misses (5,10,15,20,25) for total of 75 Mountain Climbers
    • PRM=Power Skip the width of parking lot & Back
  • Round 5 Success=10 SSH; Miss=5 Smurf Jacks
    • Result=5 misses (5,10,15,20,25) for total of 75 Smurf Jacks
    • PRM=Sprint the width of parking lot & Back


  • LBCs x30
  • Flutter Kicks x20



Talked about emotions and feelings during hard events in life, don’t shy away from those things.


YHC hoped for more hits than misses….we only made one of 25…that’s 4%! We counted Low Note’s grim reaper for PLC given the steam coming off his cup o’java on LN’s bicep. So at least we got 120% f3tention on PLC…that’ll buy you a…well…it’s 2019. We surely get some moral victories or trophies for that.

MerkBack Music Fest

THE SCENE: 70*, clear. Memphis in May set up on Tom Lee Park (YHC forgot about that which greatly impacted the weinke).

F3 WELCOME & DISCLAIMER  Check. Did it 2x’s, because GUS “Mini Van Centurion” was late.


Everything In Cadence (unless otherwise noted): 15- Soldier Boy Shuffles, 15 – Daisy Pickers, 10 Little Baby Arm Circles, 10- Reverse Little Baby Arm Circles, 15- Imperial Walkers (while walking counterclockwise in a circle), 15-Hill Billies (walking clockwise), 30- Monkey Humpers (OYO).

On the walkway in front of the building formerly known as Spaghetti Warehouse PAX completed 30-Chin Ups and 30Big Boy Sit Ups, Then rinse and repeat. Hold Plank until all in.

Moseyed to find a way to  Beale Street Landing


On the mosey to BSL, PAX ran behind 2 young, unsuspecting women. YHC thought we could pass them even though the path was tight. PAX pace was increasing while the young women were slowing down. YHC was concerned about the impression on the young women. At this time, GUS felt concerned, so he just began talking about his M. It was an unprovoked conversation, but Gus’ attempt to ease the minds of the young women was understood. Then, Altar Boy suggested that PAX complete an exercise, so we could create some comfortable space. YHC called for PAX to complete 30 Big Boy Sit Ups and disclaimed “I am not a stalker.”

After BBSU were completed, PAX moseyed to BSL. The only place to access the landing was at the end of the jogging path by Beale Street. PAX paired up at the foot of BSL to complete Merkback  Mountain.

200 merkins total between both PAX. One PAX does merkins at the foot of the hill, while the other PAX runs backwards to the summit. Once the PAX reaches the summit, PAX does SSH until other PAX reaches the summit (while running backwards). PAX then jog to the foot of the hill and switches, so that the other PAX is doing merkins. After 200 merkins were completed, PAX worked towards 200 LBC’s.

PAX then moseyed back to the flag. YHC called for PAX to pause at the benches on the way back and complete AMRAP Dips until the 6 was in.  Once 6 caught up, PAX continued to Mosey.

Gus Q’d ATM’s, then LBC’s for 40 seconds.

7 PAX (0 FNGs)


Advancing God’s Kingdom is hard, but The Lord calls us to do that. The Holy Spirit works through us and our community to encourage and strengthen us in the process. As we do hard things in the name of The Lord, we should continue to lift each other up in prayer, encourage each other, and reach out to each other as we need those things.

Memphis in May will keep most of Tom Lee park inoperable, which YHC will note for future Q’s. These HIMs make it easy to do hard things.

SOS cleaning day on Saturday, May 4th from 8:30 – 12:30.

“We won’t go up a single stair” at the Ruins 4/4/19

AO: The Ruins

QIC: Handsy

THE SCENE: 60*, light rain that increased to a more steady rain by the end of the workout.

Did it.


  • SSH (IC) – 25 (mumblechatter about Low Note constantly trying to add to our rep count…)
  • 1, 2, 3, hit the floor thing (don’t remember what it’s called…learnt it from Soulja Boy) (IC) – 12
  • Arm circles (small, big, forward, reverse) (IC) – 10 & 10
  • Daisy Pickers (IC) – 15
  • Stretch for 30 seconds

Mosey down the stairs to the pull up bars.

  • Each PAX performs 29 pull-ups OYO (with spotting as needed) #AprilArms

Mosey to the monkey bars

  • Each PAX performs 29 dips (not “real” dips… feet still on the ground…)

Mosey to base of Beale Street Landing and cross back over Riverside Drive to the base of the Bluff. Partner up (we had odd numbers so had one group of 2 and one group of 3). The following is Dora-ish style:

Partner 1:
  • sprints up bluff
  • one-legged hop to overlook (~60 yards)
  • one-legged hop (other leg) back to top of bluff
  • crab walk down bluff feet first
While partner 1 is gone, partner 2 performs the following exercises AMRAP until partner 1 returns:
  • Ballerina Squats (toe squats) (round 1)
  • Reverse lunges (round 2)
  • Burpos (round 3)
  • Monkey humpers (round 4)
  • Squats (round 5)
After round one, YHC called Omaha and shortened the one-legged hops from 60 yards to closer to 40 yards. We also paused as a group for a 15 count after round 3 (Burpos). Cuz this ended up being much harder than YHC anticipated.

After round 5, all PAX performed one final hill sprint together then moseyed back to the parking lot. So YHC could keep my promise of not going up any stairs, when we arrived at the last small staircase up to the parking lot, we opted to climb the small wall and run up that baby hill too 🙂

Mosey back to parking lot for Mary


  • Peter Parkers (IC) – 15
  • High Plank – 30 seconds
  • American Hammers (IC) – 20
  • Hello Dalai Lama (IC) – 10

5 – Sir Mix-a-lot, Easily Amused, Chioccetti, Low Note, Handsy (QIC)


Past failure doesn’t always indicate future performance. Need to have hope that God is constantly changing us and there is hope in Him.


This workout really sucked. Not much mumblechatter because we were all winded. Crab walking down the bluff in the rain is not advisable…lots of slipping. For that matter, hill sprints on the bluff in the rain is also not advisable…Chioccetti took an epic spill on the last sprint up as he was in mid-sentence. But he’s ok. And we had a good laugh.

Help Pirtle’s family get a new van! HERE:

Take Me To the River

Your BB soundtrack:

Blustery would be an understatement.
You might even say the winds were…….. gale force.

I’m sorry.

The temperature was otherwise pleasant. At 0528, a car pulled up and a young fellow jumped out. He was walking towards us with his arm extended, holding out a piece of paper. He asked what we were doing. We assumed he’d just bought the property and was going to tell us to scram. I said we’re a men’s workout group blah blah. Then he gave me a flyer for a juice bar nearby. But they open at 7! I told him he’d have to open earlier and we’d be there. Anyway, if you find yourself in the area at such a late hour, go check out Juice Bar. 


We started with a follow-me lap down the stairs to Riverside then back up to start. The PAX circled up and did a quad routine that was just awful. Crayfish and MIB pulled up right at the beginning of this.

15x tempo squats (slowly lower down on 3-count, up on 4) – HOLD that last squat
10x overhead claps while holding a squat
10x smurf jacks (jumping jack from a squat position)

Mosey to the Spaghetti Warehouse rails. Easier said than done because my legs were ready to give out.


Bulgarian Split Squat Circuit:
PAX performed 3 sets of the following:
8x Bulgarian split squats, each leg (watch this shirtless chap explain)
high plank until all-in
8x shoulder taps

The PAX loved the Bulgarians. YHC found it hard to balance, especially on his left foot with the wind whipping about. They can be loaded (CMU, kettlebell, whatever). 

Mosey down the stairs, across Riverside, into Tom Lee, to the pull-up bars. 

I’ve never done Crossfit, but I appreciate what they’re trying to do. Cindy is one of their WODs. You don’t even need a gym, floor mats, or hundreds of dollars a month to do it!

20 minutes, as many sets as possible:
5 pull-ups
10 merkins
15 squats

Bottomless said he got through 13 rounds. Handsy said he did more than that. I think I got in 11, but I lost count! Mosey back up the stairs, stopping to do 25x calf raises in cadence. Mosey back to start.

Diamond Merkins:
Back at the Spaghetti Warehouse wall, the PAX did 3 sets of:
6x diamond merkins
Wall sit until all in
Cherry pickers and overhead claps x10 while holding the wall sit

Circle up back in the parking lot.

Low plank
Pickle Pounders x10
Flutter Kicks x31
J-Lo’s x10? (I hate these)
Dr. W’s x8 (thanks, Four Eyes)
Hold low plank for ~40 seconds until 0615

8 PAX, no effin’ G’s

Piggy-backing off this week’s Q Source article, I found this advice from John Piper really helpful. He was asked what advice he’d give to his newly married self. This is one part of his response:

“Be done with pouting and sulking when you don’t get what you want, which is so immature and so built in to your wiring. You will be regularly disappointed, because you are an intense perfectionist wanter and, therefore, your wants are not going to be satisfied as often as you would like.

“Instead of pouting and pitying yourself, draw down strength, John Piper. Drawn down strength from Christ to stop being a reactor, and instead, be a strong initiative taker in hope to this family. Bring strength to this family. Don’t use this family, and when they don’t meet your needs go pouting off into a corner. Come from the corner looking to Christ for strength and hope. They need you to be a leader, not to return evil for evil.”

The Crucible is nigh!

Stairs and Sprints

THE SCENE:  Just above freezing but the body temp raised quickly with the workout!
15 Daisy Pickers IC15 Imperial Walkers IC
10 Arm Circles (forward and then backwards) IC10 Leg Swing each leg IC
Stair Jump
Mossey to the stairs.Jog down the stairs and then using right leg only, jump up to the top of the stairs.Rinse and repeat with the left leg.

Parking Lot Spints:
Complete 12 rounds of sprints across the parking lot with a mossey back to the start:
  • Round 1 & 7 – Straight Sprint
  • Round 2 & 8 – Bear Crawl
  • Round 3 & 9 – Inch Worm Push-Ups
  • Round 4 & 10 – Broad Jump
  • Round 5 & 11 – Crab Walk
  • Round 6 & 12 – Lunges
Jack Webb:
A single count Merican then single count air press combination on the Q’s command, with an ascending rep count of each up to 10 with the pvc rifle from the BotB in Nashville backmin January.
Hurricane Hoedown:
Flutter kick circuit performed in cadence:7 IC Seated Flutter Kicks with hands raised. Move immediately to hands behind you.7 IC slightly reclined flutterkicks. Move immediately to laying down.7 IC normal flutter kicks. Move immediately to crunch postion.7 IC LBC Flutter kicks.Rinse and repeat as we worked our way down the cadence ladder 7,6,5…
4 PAX (1 Irish Goodbye), no FNGs
Everyone has a level of hard in your life. You will continually be running into your level of hard (if it’s in your relationship, fitness or spiritual life) until you break through that level. But once you break through what used to be hard now becomes normal and easy to accomplish. Keep pushing on whatever your current level of hard and soon you’ll look back and realize how easy that is.
Sign up for the BeerRuck#002.

Looking Good is a Bonus / BSB Live from the Ruins

THE SCENE: Started out super foggy and in the 30s. We warmed up fast!

  • SSH x 25
  • Daisy Pickers x 13
  • Imperial Walkers x 13
  • Merkins x 13
  • Baby Arm Circles  x 13 (fwd then rvrs)


  • Moseyed down steps to Tom Lee Park to determine landmark to run to; numbered off 1s & 2s
  • 1s did reps first while 2s ran to & around the shelter next to Tom Lee parking lot, PAX could do Flutterkicks or Gas Pumpers until all in. Once we were all in, flapjack!
  • Round 1: Burpees15 @ bottom of stairs-> 10 @ middle platform-> 5 @ top of stairs
  • Round 2: Squats 18 bottom-> 10 middle-> 6 top
  • Round 3: Big Boy Sit-Ups21 bottom-> 14 middle-> 7 top

YHC came up with the stairs portion and saw that the exercise acronym formed BSB, so why not do some moves to Backstreet Boys (BSB)’s I Want It That Way. 

  • Started off song with overhead claps then to SSH
  • Chorus took us to Burpees, next transition to Squats, then to Big Boy Situps and we rotated moves throughout the end of the song.

Moseyed back to STARTEX for Mary


  • LBCs x13
  • Hello Dollys x13
  • Mountain Climbers x13
  • LBCs x13
  • Rosalitas x13
  • LOLs x13 (each way)




YHC brought up Q Source & the KING; fitness isn’t about you. Function over Aesthetics. Partner Carry and other things we do can be helpful in even of crisis. Don’t worry about the mirror, but think about implications of being Prepared.

“Looking good is a bonus.”



YHC was disappointed that there wasn’t more falsetto by the PAX (especially Handsy, who if you didn’t know…has a degree in music education and has some nice pipes) during BSB.  PAX agreed that “Looking good is a bonus” should be tagline for the Ruins given the remains of the former Spaghetti Warehouse.