Ruined

THE SCENE: Abandoned except for that lone AOQ Dawson. What a HIM!

F3 WELCOME & DISCLAIMER Welcome fellers. Don’t be hurtin yourselves on my watch.

WARM-O-RAMA:
10 DP, 20 SSH, 10 Michael Phelps all in cadence but not at the same time

THA-THANG:
Burpee Mile Part 1
Run to bottom of stairs @Riverwalk (.25mile),  12 Burpees
Run to tower at Beale St Landing (.25 mile), 12 Burpees

Dora 1-2-3
Partnered up. YHC shadow stalked Thibodaux and Lazarus due to odd numbers.
While P1 is doing the 1-2-3, P2 Bear Crawls up to first light pole on Tower Hill, then run rest of way up, back down to first light pole and Bear Crawl rest (modify to Crawl Bear or Strutting as needed).

Exercises:
100 Merkins
200 LBCs
300 Imperial Squat Walkers, 1 is 1 (made it to 200 before time to head back)

Burpee Mile Part 2
Run to base of stairs @Riverwalk (.25mile), Bear Crawl up to top, 12 Burpees
Run back to start (.25 mile), 12 Burpees

MARY:
Freddy Mercury x 30 IC, American Hammer x 20 IC (yelling as to be heard over train RIGHT NEXT TO US), Flutter Kicks x 10 IC, Plank for 1.5 minutes while sharing things we’re thankful for

COUNT-OFF & NAME-O-RAMA
5 PAX: 1 Willy Loman @Thibodaux from F3NewOrleans but residing in China for work, Blackhawk, Lazarus, Dawson (AOQ), Photoshop (QiC)

CIRCLE OF TRUST/BOM:
1. Words are a gift from God
The ability to use words at all is a gift that has been given to all us by our Creator. As such, we have a responsibility to use our words well. As we’ve seen, God was the first one to harness the creative force of words;and he has entrusted us with the same ability to use words to create the world around us. Given the substantial nature of this gift, we can’t just throw our words around any old way we please; they contain too much power. The only acceptable response to the gift we’ve been given is to show respect to the Giver by using it well.

2. Words can build up or tear down
As a kid, you probably chanted the phrase “Sticks and stones may break my bones, but words will never hurt me.” I know I did. With a little age and experience, we come to realize that even though it sounds good in theory, the phrase is just plain wrong. Words can hurt. I bet you don’t have any problem remembering the last harsh words that were spoken to you or the last encouraging words you received. Other people’s words can have an incredible impact on us, whether we want them to or not. They have the ability to create the atmosphere of our lives. They also have the ability to create atmosphere for others.

3. The quality of your life is determined by the quality of your words
The way you choose to communicate will ultimately affect every area of your life. Words aren’t neutral. Every word that goes out has a consequence attached to it. How you speak to your friends, family members, and coworkers will determine the quality of those relationships. Your internal dialogue with yourself will determine the quality of your actions and interactions each day. It naturally follows that the quality of your life is determined by the words you speak.

Prayers
Blackhawk’s friend Kaitlyn (wife and mom) – recently found out she has rare blood cancer

MOLESKIN:
Got to check out that playground by Beale Street Landing for use in workout. Looks awesome! Thibodaux told us about a group in China that offers FREE Workouts similar to F3 but for males and females. FitFam: https://www.wefitfam.com/

Climbing the Ladder at the Ruins

THE SCENE: 78 and Dark, large moon on the drive in, though it mysteriously disappeared… thought we would see it over the Mighty Mississip
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

  • Daisy Pickers IC x10
  • Windmills IC x15
  • Alternating Lunges IC x20
  • SS-Burpees IC 30SSH, 12Burpees

THA-THANG:

  • Mosey from Startex along bluff sidewalk to basketball courts for Station 1
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
  • Mosey 75 yards along riverside sidewalk for Station 2
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
  • Mosey 75 yards along riverside sidewalk for Station 3
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
  • Mosey 75 yards for Station 4
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
  • Mosey to Monkey Bars and step off the ladder for half time
    • 1 pullup 5 Dips
    • 2 pullups 10 Dips
    • 3 pullups 15 Dips
    • 4 pullups 20 Dips
    • 5 pullups 25 Dips
  • Mosey to boat statue for Station 5
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
    • 35 American Hammers (2=1)
  • Mosey to Tom Lee Parking lot for Station 6
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
    • 35 American Hammers (2=1)
    • 40 Smurf Jacks
  • Mosey up the stairs to Endex

MARY:

  • 25 WWI Situps IC
  • 30 Count Plank (Front, Left, Right) @Havarti
  • 3 LBCs IC till time

COUNT-OFF & NAME-O-RAMA
5 PAX, Havarti, Altar Boy, Teacher’s Pet, MIB, Dawson (QIC)
CIRCLE OF TRUST/BOM:
Discussed loss, and losing loved ones.  Many people have  a hard time during weeks like this with 9-11.  Lots of lives lost during the tragedy and following war.
MOLESKIN:
Good work today and this week! 3 days in a row of work at the Ruins!
ANNOUNCEMENTS:
VAPE meeting

Havarti’s VQ

THE SCENE: 77 degrees and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH IC
  • 10 Murkins IC
  • 15 Daisy Pickers IC

THA-THANG:
The goal was a high intensity leg workout.

  • Fireman’s carry up Beale Street Landing, at top partner alternates fireman’s carry for 10 squats, and then both lunge down hill. Repeat for other partner.
  • 50 Air Squats
  • 40 yard sprint against partner (Loser 5 burpees/Winner 10 Murkins)
  • 20 Monkey Humpers
  • 40 yard sprint against partner (Loser 5 burpees/Winner 10 Murkins)
  • 10 Box Jumps
  • Quite a bit further than a 40 yard sprint against partner (Loser 5 burpees/Winner 10 Murkins)
  • 10 Step ups – 2 is 1

COUNT-OFF & NAME-O-RAMA
Dawson, Blackhawk, Teacher’s Pet, Havarti (VQ)
CIRCLE OF TRUST/BOM:
Often people are the way they are for a reason, let’s be easy on each other.
MOLESKIN:
NA
ANNOUNCEMENTS:
Dawson mentioned the vape session on Thursday.

Devil’s Staircase Dora Style with Doc

THE SCENE: A beautifully cool morning (Come on fall weather!!) at The Ruins with Doc Hollywood as QIC
F3 WELCOME & DISCLAIMER: DID IT
WARM-O-RAMA:

SSH (IC) x 36 (I think…cannot be sure since I arrived late, but the PAX in attendance provided a punctual start at 5:30am), WINDMILLS (IC) x10, IMPERIAL WALKERS (IC) x15, HILLBILLIES (IC) x15, DAISY PICKERS (IC) x10, POLKA STRETCH (IC) x10

Mosey on upper side walk and descended to base of North Riverside staircase–the one with 5 flights and 4 landings (…can you sense the foreshadowing?)

THA-THANG:
Devil’s Staircase Dora style.  One partner does staircase while other partner does various exercises (see below), and they accrue total # of reps in succession with each other (“Dora style”).  Staircase: PAX ascends the 5 flights of stairs, and then on descent stops on each landing for burpees.  Option 1: Descending # of burpees with each flight (4th flight=4 burpees, 3rd flight=3 burpees, etc.) OR Option 2: Modify to 1 burpee at each landing.  Exercises at bottom of staircase with dora style rep count:

  • Bear Crawl 2-step / Bear Shuffle x 100 (assume bear crawl position but PAX takes only one step forward with both arms and legs, and then one step backward to starting position=1 rep)
  • Reverse Lunges x 150 (step back into lunge with alternating legs, each pair=1 rep)
  • Gorilla Shuffle / Monkey Side Step x 150 (from standing position lean forward and place both palms on the ground offset to L or R of feet–like a gorilla or monkey might do–and then shuffle feet in the same direction to offset on the other side of the planted palms, then shuffle back to the original starting side, each shuffle=1 rep, both directions =2 reps)
  • Overhead Arm Presses…AKA “Raise the Roof” for those Gen Xers out there (flex both elbows and place backs of both hands on top of shoulders, extend elbows with hands reaching all the way to the sky, each press=1 rep)

Slingshot run (aka Indian run, Native American run, First Nations run) across Riverside to Tom Lee Park…and then loop around back to base of Devil’s Staircase bc a PAX who shall remain nameless forgot his phone in the grass.  It might have been the Q…

Ascend the staircase or the grassy hill to upper sidewalk and mosey back to Startex.

MARY:
LBCs (IC) x15, AMERICAN HAMMERS (IC) x20
COUNT-OFF & NAME-O-RAMA
9 PAX in attendance: Havarti, Dawson, Chiocetti, TLC, Teacher’s Pet, Altar Boy, Mirrors, Four Eyes, Doc Hollywood
CIRCLE OF TRUST/BOM:
C.S.Lewis: “Friendship starts at the moment when one person says to another, “What? You too? I thought I was the only one…”  I was encouraged this week to see other PAX sharing on Slack how they had reached out to or been reached out to by F3 members in times of struggle and need.  We are made for community and relationship, and I need brothers (in F3, at work, in my family, in my community) to encourage me, challenge me, help smooth my rough edges, and keep me accountable.  #IronSharpensIron
MOLESKIN:
Chioccetti apparently thinks he has copyright law for naming any exercise, even if it’s not in the F3 Exicon.  In an effort to maintain unity and promote brotherhood, I let him have his say.  Plus, I was a tad bit late to show up for my own Q, so I guess I forfeited some freed-to-lead rights.
ANNOUNCEMENTS:
Nothing notable

CMU work at the Ruins

THE SCENE: 75° and humid, Lightening’d out yesterday, much better for today’s retry
F3 WELCOME & DISCLAIMER: Done (x2)

WARM-O-RAMA:

SSH x25 IC, Mountain Climbers x10 IC, Daisy Pickers x10 IC

THA-THANG:

  • Grab CMU and Mosey down steps to pull-up bar
  • Round 1:AMRAP CMU 30sec work 10sec break
    • Squats
    • Curls
    • Overhead Press
    • Alternating Merkins
    • Ledge Step Ups
    • Right Arm Row
    • Left Arm Row
    • Pullups
    • Big Boy Situps
    • Box Jumps
    • CMU Swings
  • CMU Lunge walk for 2 lights (~50yds)
  • CMU Mosey to Monkey Bars
  • Monkey around (Dips till all in)
  • Bear Block Crawl for 2 lights (~50yds)
  • CMU Mosey to Pull-up Bars
  • Round 2: AMRAP CMU 30sec work 10sec break
    • Squats
    • Curls
    • Overhead Press
    • Alternating Merkins
    • Ledge Step Ups
    • Right Arm Row
    • Left Arm Row
    • Pullups
    • Big Boy Situps
    • Box Jumps
    • CMU Swings
  • CMU Lunge walk for 2 lights (~50yds)
  • CMU Mosey to Monkey Bars
  • Monkey around (Dips till all in)
  • Bear Block Crawl for 2 lights (~50yds)
  • CMU Mosey upstairs to End-Ex

MARY:
10 Burpees OYO, CMU American Hammers IC x5, WWI Sit-ups x6 IC

COUNT-OFF & NAME-O-RAMA
Havarti, Blackhawk, Lazarus, Dawson (QIC)
CIRCLE OF TRUST/BOM:
Discussed discipline and working toward it.  That no discipline is enjoyed at the time, but it yields good fruits.  Discussed a good way to start working on discipline is to make a commitment for fitness and take that daily red pill #DRP.  This can be applied to other areas of life that you want to add discipline
MOLESKIN:
Lazarus explained that each workout should either burnout your muscles or cause you to break a good sweat. I think today we did both!
ANNOUNCEMENTS:
IronPax Challenge starts next week

Moonset/Sunrise on the River

THE SCENE:  The full moon was gleaming on the waters of the Might Mississip.  The sun was beginning to peak above the skyline.  The lights of both bridges were dancing, lighting up the somewhat steamy gloom.  

F3 WELCOME & DISCLAIMER: Disclaimed and Welcomed
WARM-O-RAMA:

  • 20 x SSH IC
  • 20 x Arm Circles 10 each way
  • 10 x Daisy Picker

THA-THANG:
Mosey to 1/3 mile to grass Hill

Gus introduced me toTabata Exercises (20 sec on 10 off) the week at Arcadia.  It is great HIIT and a burnout of a workout when done for 4 minutes each set.  We did these on top of the grassy knoll at Beale Street Landing overlooking the river.  

  1. Merkins
  2. SSH
  3. Squats with Sumo and Jump Squats thrown in
  4. Flutter Kicks x 4 rounds / LBCs x 4 rounds
  5. Speed Skaters
  6. Dips x 4 rounds / Dry Docks x 4 rounds 
  7. Reverse Lunge x 4 rounds / Calf Raises x 4 rounds

Mosey back to Start Point

MARY:
Tabata Plank

COUNT-OFF & NAME-O-RAMA

15 PAX – No FNGs – 1 Irish Goodbye; Ice Cube, Altar Boy, MIB, Boo Yah, Shooter, TLC, Hurdle, Monk, Teacher’s Pet, Dawson, Chioccetti, Havarti, Sir Mix-A-Lot, Fishbowl, Bailout – QIC

CIRCLE OF TRUST/BOM:
My eldest son was married on Saturday.  Awesome event!  Lots of folks there!  My daughter-in-laws cousin is a photographer and captured the photo I am passing around (passed around photo of him watching her with tears in his eyes and a respectful smile).  This is a cool shot…but as I studied it, my 18 year old son taught me some lessons. 

  1. Don’t be afraid to show emotion. There are tears streaming down his face as he watches her walk down the aisle. 
  2. Love your M like this face shows he loves her. He has loved this girl for 4-5 years. She frustrates him, is indecisive, has family issues, etc…but look at his face.
  3. Don’t have an outdoor wedding in August in Memphis…It was hot!

MOLESKIN:
The guys pushed today.  Tabata is about you pushing you.  Loved watching guys that had more give more.  Good all around workout.  

ANNOUNCEMENTS:
Iron PAX Challange in Sept

2 Year Convergence @ Mothership on Saturday

The RUINS 5AM BlackOPS

THE SCENE: Gloom of the hottest day of the year, oh yeah very humid!
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • SSH x25 IC
  • Forward Little Baby Arm Circles x10 IC
  • Reverse Little Baby Arm Circles x10 IC
  • Daisy Picker x15 IC
  • Windmill x 15 IC
  • Imperial Walker x10 IC

THA-THANG:

Mosey down to the river edge pathway

Best Day of School Field day: Relay race

  1. First Race
    1. Burpee x5
    2. Crab Walk 23 yards
    3. Partner 1 Fireman carry 23 yards
    4. Burpee x5
    5. Partner 2 Fireman carry 23 yards
    6. Burpee x5
    7. Partner 1 Wagon Carry 23 yards
    8. Burpee x5
    9. Partner 2 Wagon Carry 23 yards
    10. Burpee x5
    11. Bear Crawl 23 yards
    12. Burpee x5
  2. Half Time at Tom Lee Statue
    1. Dips x20 OYO
    2. Mike Tysons x10
    3. Dips x10
    4. Mike Tysons x5
    5. Dips x5
    6. Mike Tysons x15 (Thanks Jailbait!)
  3. Second Race
    1. BBSU x10
    2. Partner 1 Fireman Carry 23yards
    3. BBSU x10
    4. Partner 2 Fireman Carry 23yards
    5. BBSU x10
    6. Partner 1 Wagon Carry 23yards
    7. BBSU x10
    8. Partner 2 Wagon Carry 23yards
    9. BBSU x10
    10. Bear Crawl 23yards
    11. BBSU x10
  4. Mosey to far south stairs. climb the stairs and mosey back to Endex

MARY: LBC x20 IC; Plank 25s
COUNT-OFF & NAME-O-RAMA
8 PAX 1 FNG: Welcome Blackhawk!
CIRCLE OF TRUST/BOM:
Discussed keeping relational focus on the M.  YHC has his 10yr anniversary this week and has been working on keeping the right priority lately and it is paying off.
MOLESKIN:

  • TAPS for the going back to school group (Teacher, Staff, Students, Bus Drivers)
  • Also remember to gather your belongings after workout has concluded, LOL @Harvarti leaving keys and phone in YHC’s car.

ANNOUNCEMENTS:
2nd year anniversary for F3 Memphis on Saturday should be a great time!

Good Livin’ on the Banks of the Mighty Mississip

THE SCENE:

Ruins  70 something and gloomy.

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH x 20 IC
SSH x 20 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO

Mosey to nearby riverside.

THA THANG:

*Partner Work

  • Start at TreeLine (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 50:
  • PAX 1 (P1): Perform AMRAP BB
  • PAX 2 (P2): Run to middle of field and return to P1; SWITCH
  • AMRAP until all in before going to next exercise
  • Recover as a group and mosey up/back to hill far, far away in the distance in the downtown Memphis skyline and return to starting point
  • Burpee (B) x 75:
  • PAX 1 (P1): Perform AMRAP B
  • PAX 2 (P2): Run to middle of field and return to P1; SWITCH
  • AMRAP until all in before going to next exercise
  • Recover as a group and mosey to nearby stairs: up/down x 1 and return to starting point
  • 10-ct Body-Bag-Builder (BBB) x 150:
  • PAX 1, PAX 2 and PAX 3/per group: 50 reps/ea
  • RINSE AND REPEAT this BBB x 150, except this time, 1 PAX form each of the 3 groups rotates to his left before starting this final round
  • Mosey back to shovel flag for Mary

MARY:

Hello Dolly (tempo) x 20 IC
Flutter Kicks (tempo) x AMRAP until time expired

COUNT-OFF & NAME-O-RAMA
9; FNG: Old Skool, MIB, Shooter, Dawson, Sir-Mix-A-Lot, Teacher’s Pet, Four Eyes, Altar Boy and O Positive (YHC)

CIRCLE OF TRUST:

MODIFY AS NEEDED

In life and in F3, we HIM are highly encouraged to modify as needed.

Know your limits.

DFQ.

MOLESKIN:
Today we all got smoked. Good livin’ on the banks of the Mighty Mississip. Welcomed a new PAX to the mix. Made sure no man was left behind and not left where we found him. Which, this morning was at the top of the steps-spent-with Four Eyes there with him to encourage him to keep going. So, as HIM, we modified the end of the work-out to meet our new brother where we found him. And we finished strong. Together.

But we didn’t leave him there.

ISI.

ANNOUNCEMENTS:
See: Preblast

Looking for Tom Lee at the Ruins

THE SCENE: Glorious low-humidity morning at the River. Low humidity. On August 1st. Glorious.
F3 WELCOME & DISCLAIMER: given gladly
WARM-O-RAMA:

25 Side Straddle Hops & Mosey to the Riverside next to the Tom Lee-less Tom Lee Memorial
Imperial Walkers, Hillbillies, Daisy Pickers (slowly), Windmill, Merkins, Arm Circles

THA-THANG:
Circuit #1:
10 pull ups
20 dips
30 box jumps (on too high of a wall)
Crabwalk between elements
Plank till all in
Reps done OYO,
Got through 3 cycles

Slingshot Run (formerly known as Indian Run) to the top of Beale Street Landing

Circuit #2:
Captain Therkin
1:4 ratio Big Boy Sit Ups:American Hammer (2 is 1) with 5 merkins inbetween
Went until time was up (a few PAX got to the goal of 10:40 reps)

Mosey up the bluff, past the trolley stop, and more American Hammers until all in

COUNT-OFF & NAME-O-RAMA
9 PAX (No FNGs)
Altar Boy, Teacher’s Pet, Farmer, JDate, Chiocetti, Havarti, Dawson, TLC, Lodge

CIRCLE OF TRUST/BOM:
God’s quick to forgive. We should be too. Even when our almost-grown kids do dumb things!

Getting Ruint at the Ruins

THE SCENE:
82 degrees and infinity percent humidity.

F3 WELCOME & DISCLAIMER:
I was promised FNGs.  I did not get FNGs. Standard disclaimer disclaimed.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
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

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

COUNT-OFF & NAME-O-RAMA
10 PAX: Choker (QIC), Dawson, Farmer, Havarti, Ice Cube, J-Date, MIB, Passport, Sir Mix-A-Lot, TLC

CIRCLE OF TRUST/BOM:
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.

MOLESKIN:
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.

ANNOUNCEMENTS:
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.