Ciabatta Medley and Thunderstruck


70* and a bit gloomy.


Disclaimed briefly but comprehensively.


Imperial Walkers x10IC
Daisy Pickers x10IC
Arm Circles x10IC
Merkins x10IC



Started off with some Tubthumping Burpees. While listening to “Tubthumping” by Chumbawumba (which we all remember well) you do a burpee every time they sing “I get knocked down” and do SSH’s while waiting for the next burpee.

Mosey to the top of Vance Park….which is a quaint but lush knoll upon which the mighty and muddy Mississippi is a beautiful sight. Some PAX don’t like burpees in the grass….


20 seconds AMRAP of each exercise with a 10 second break in between:

  • Merkins
  • Hello Dolly
  • Squats
  • Groiners
  • Imperial Walkers
  • ATM’s
  • Jump Lunges
  • Overhead Claps
  • Flutter Kicks
  • Burpees
  • American Hammers

We completed 3 full rounds of these exercises.

After the medley we did 5 minutes of down the stairs and sprint back up the bluff. After the 9/11 tribute, some PAX did not enjoy this section of the workout. But, freed to lead, I pressed on.

Mosey back to the flag

“Flower” by Moby – In the downward squat position, hold Al Gore until “Green Sally Up” and back down to hold Al Gore on “Green Sally Down” until the song is over. Some PAX were groaning by the time this was over…most of them, actually.


“Thunderstruck” by AC/DC – Hold high plank and do a merkin every time “Thunder” is sung….thankfully we got to 6:15 after just two minutes.

Chiochetti,  Jail Bait, Handsy, Teacher’s Pet, MIN, Sir-Mix-a-Lot, Crayfish, Gus, Cheesesteak

Over the last several months of participating in F3, I’ve thought a lot about how much preparation goes into posting in the gloom. In my house I can’t rummage around at 5am without waking someone, which doesn’t go over well with the M. Quite often I’m spending my final minutes before the fartsack laying out everything I need for the workout and after: workout clothes, gloves, shoes, (sometimes) work clothes, packing a breakfast for after the workout, etc.   That’s challenged me to think about how I’m preparing in other areas of life, particularly the 3rd F. What if I prepared, like I do for the 1st F, for the 3rd F? What if I put out my Bible each night before bed and opened it to the place I planned to read in the morning? What if I prioritized moments in my day for spiritual preparation for what I might expect the next day?

1 Peter 1:13 says, “Therefore, prepare your minds for action. And being sober minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ.”

3rd F is important because our faith shows what we hope in most. Let’s prepare for action rather than drifting or floating into what may come.

The Ruins is an excellent AO. The Spaghetti Warehouse is a little barren these days, but the riverfront is gorgeous. I recommend posting when you can!


No Time to Get Ready

Date: 09/11/2018

AO: The Ruins

QIC: Gus

Conditions: 63F and breezy – real nice



No Warm-o-Rama; we just got to work.

The PAX moved out, with Hitch leading the way. Most Men wore rucks or weight vests; a few did not. That weight was surrendered or redistributed at times. Hitch and I reminded the Men at various points about the thoughts, feelings, and external circumstances that the firefighters would have experienced on 9/11/2001 and encouraged the Men to continue onward. The last three ascents were executed in silence.

Thirty trips up x 73 stairs = 2,190 stairs

God bless America.

Circle of Trust
Count-O-Rama: 25
Name-O-Rama: Hitch, Mama’s Boy, Blart, Bookworm, O Positive, Shoestring, Chioccetti, Crayfish, Beaker, Billy Blanks, Rapunzel, Handsy, Pirtle, Tomb Raider, Captain Obvious, Yard Sale, Iced T, Boucher, Rabbit, Speaker, Teacher’s Pet, Daniel Tiger, Toms, Reznor, Gus | FNGs: N/A
BOM: In a time of crisis, there is no time to get ready. You have to be ready. The firefighters, policemen, and other first responders who took the call on 9/11 had no time to become stronger mentally, emotionally, spiritually, or physically; no time to set things right with their families; no time to add to their legacies; no time to become a better version of themselves that may be more capable of doing what needed to be done. The time is now to act and prepare for the crises that will inevitably come. It’s why we Post, and it’s why we support our Brothers.

Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. To him be the dominion forever and ever. Amen. 1 Peter 5

Moleskin: This was our second time to do a memorial stair climb on 9/11. I look forward to many more.

Ruined by TP

THE SCENE: Other than the sights and sounds of the Mighty Mississippi, it has to be one of the best AOs in town to get a nice refreshing breeze.
F3 WELCOME & DISCLAIMER:Welcomed & Disclaimed
SSH IC x 30
Daisy Pickers IC x 20
Imperial Walkers IC x 20
Windmills IC x 20
Fwd Baby Arm Circles IC x 8, Make it bigger x 8;
Rvrs Baby Arm Circles IC x 8, Make it bigger x 8.

Started out by showing an idea picked up by posting in Columbus, Ohio w/ a tweak: In the parking lot, PAX had 30 Seconds to achieve 5 Burpees OYO x 12 (faster you finish, the more rest you get; which was typically 15-16 seconds for YHC)

  • Moseyed to steps, took right down the path along the bluff to the top of the stairs. Planked til all in; then w/ everybody back ->  shoulder taps IC x 20
  • Mosey down steps chatting w/ a neighbor, ideally someone you don’t know well w/ two questions – ending at base of Beale Street Landing.
    • 1.) Scale of 1-10: How much do you love burpees?
    • 2.) What refueled you over the labor day weekend?
    • Facing southward the whole time for a round of 1 Big Boy Sit Up, backpedal two lightposts, 10 Squats, run downhill to do 2 BBSU, backpedal up for 9 squats, so on and so forth….finish w/ 10 BBSU-backpedal-1 squat.
    • PAX joined in to finish with others who were still going. Everyone finished at top of hill planking until all in.
  • Bear Crawled down to the first light post.
  • Moseyed to base of the bluff
  • Had time for 2 Bluff Sprints before moseying back to Startex

Didn’t really have time for her; but PAX did flutter kicks & gas pumps (IC x 20) waiting on the six at top of stairs near Startex.

16 (1 FNG – TLC)

YHC told guys to buy into the brotherhood of F3; spoke to the mission of f3 being to bring guys together to not only do tough things together like we experience in the workouts, but to sharpen one another and be there for others amidst job loss & family loss and the dealings of life we all have.

Really wish we had more time left for more hill sprints. YHC may have not been asked to Q again had we more time.

9/15 -> Betty Isom House Cleanout in South Memphis w/ Chiochetti, Four Eyes, Teacher’s Pet.

Going Both Ways on Burpback Mountain

Date: 08/23/2018

AO: The Ruins

QIC: Gus

Conditions: 66F and humid – delightful



SSH IC x 10
Daisy Pickers IC x 10

* mosey to Beale Street Landing *

Partner up.
Partner A executes burpees while Partner B ascends the hill Bernie Sanders-style.
When Partner B reaches the top of the hill, he executes Side Straddle Hops while Partner A ascends the hill Bernie Sanders-style.
Both partners descend the opposite side of the hill together, running forward.
Repeat, but reverse the order of partners each time, until the pair performs 200 total burpees.

* mosey back to SP *

Circle of Trust
Count-O-Rama: 12
Name-O-Rama: Bottomless, Handsy, Jail Bait, MIB, Toms, Teacher’s Pet, Sir Mix-a-Lot, Crayfish, Chiocetti, Proton (F3 Knoxville), Mama’s Boy, Gus | FNGs: N/A
BOM:  If you always give 100%, it’s always going to be hard.

Moleskin: I’d been dreaming of this workout since the day I moved back to the Bluff City. It was a great morning, and I can’t wait to get back to The Ruins again soon. 

Ruins Launch Week TWO!

THE SCENE: 83 degrees and humid.  YHC, Pirtle and Teacher’s Pet had to ruck run back to the AO when we realized we wandered too far away and would not make it back in time from our ruck. Nearly a Q Fail. Crisis averted but legs warmed up.

Done… Had to redo for FNG that came a couple minutes late.  Toms with the reminder!

SSH IC x100
Copperhead Squats IC x30

Pax moseyed to one end of the parking lot.  YHC instructed pax to bear crawl two parking spaces, then perform two burpees.  Continue this across the parking lot.  Approximately stopping 8 times.  Thats 16 Burpees each way. #Math.
We went back and forth across the parking lot in the following methods:
– Bear Crawls
– Crawl Bears
– Broad Jumps
Total completed burpees: ~96

Pax moseyed to the top of the stairs.
Merkins (x10), BBS(x10) and Squats(x10) performed OYO at the top of the stairs.  Pax ran to the bottom and ran back up the stairs.  Reps increased by 10 each trip back to the top.  Finished rounds at x30 each exercise due to time.

Mountain Climbers waiting for the 6. IC x30

American Hammers IC x50

14 pax (2 FNG’s). Welcome Nancy Drew and Curfew!

Complacency is a killer.  We can all become complacent and I have realized I was even getting complacent in F3.  I was not pushing myself as hard in workouts.  YHC would also just go thru the motions.  My acceleration had been hindered.
It is critical to find purpose and commit yourself to accelerating so complacency doesn’t kill you.  YHC can also become complacent at home, at work and even spiritually.  We can NOT let that happen for our pax.  We must continue to accelerate.  That starts with the DRP and continues thru relationship with other men seeking to accelerate and sustain momentum.

Find a Shield Lock.  Find ways to push yourself.  Be an ACCELERATING MAN.

For reference:

The pax pushed themselves today.  Lots of sweat.  I even put my face in the sprinklers so I could get some water.  Hope it was potable.  Always love having FNG’s at a workout.  T-Claps to those two for pushing themselves!!


Ruining Quads on 4th Bluff

THE SCENE: Glorious. 78*, breezy, cloud-dappled sky, and no lightning, heat or otherwise.  


SSH x30, Daisy Picker x10, IW x15, Burpees IC (6-count) x10

[YHC is challenging himself (and, therefore, the PAX) to do more burpees in cadence. It forces you to focus on form of each movement, rather than flopping up and down while trying to get them out of the way as quickly as possible.]

Mosey to Riverwalk, take a right and mosey to and down the zig-zag stairs. YHC tried to plant the shovel flag in two places – unsuccessful. Looked both ways, mosey’d across Riverside Dr to Beale St Landing, and successfully planted Old Glory in the soggy, supple turf. 

Dora 1-2-3: PAX partnered up. P1 started exercise. P2 ran backwards up BSL, did 5 gorilla shuffles, ran back down. 
Exercises were: 100 merkins, 200 big boy sit-ups, 300 squats

The squats felt great after running backwards up the hill multiple times. And by great, I mean terrible. We’ve been spoiled by all the flat land here in Memphis. No longer!

Groups who finished early jumped in with other groups to wrap up the squats.

Mosey over to parking lot.

Wheel of Merkin on parking curbs (10 incline merkins, rotate 90* for 10 offset merkins, rotate for 10 derkins, rotate for 10 offsets). When I called out for offset merkins, Sir Mix-a-lot yelled out “Offset! WHOO WHOO WHOO WHOO WHOO!” If you didn’t get it (most didn’t), this video is a good waste of 3 minutes, but then you’ll know.

Grabbed the shovel flag, looked both ways, and mosey’d back across Riverside to the zig-zag stairs. This time, the shovel flag found about an inch of topsoil, just enough to keep us all in suspense while we did the next movement. 

YHC instructed the PAX to line up at the bottom of the Fourth Bluff next to the stairs (thanks to Teacher’s Pet for the naming lesson). The hill was more imposing than I imagined (Google Street View should put a “elevation appears smaller” disclaimer on their site). Standing before us was basically a wall of grass, jutting up four stories. We did the only obvious thing – (paused for a moment for the lady jogger at the top – didn’t want to scare her) – then we ran up it. 

Up the hill – down the stairs – up the hill – down the stairs –  up the hill – DOWN THE HILL (this was bad and borderline dangerous) – up the hill – down the stairs – grab the shovel flag – up the stairs.

Mosey back to start. We stopped along the way to wait for the six, but the six apparently took another route. So we stopped doing flutter kicks and carried on. 

Hello Dolly x20?, Hollywood Side Crunch 10 each side

14 PAX, 1 FNG – Welcome, Polident!

YHC shared from 2 Corinthians 5:14-15, and encouraged the PAX to not live for themselves today. 
“For the love of Christ controls us, because we have concluded this: that one has died for all, therefore all have died; and he died for all, that those who live might no longer live for themselves but for him who for their sake died and was raised.”

Prayers for injured PAX and needs in PAX families.

FNG Polident heard about us on the Facebook and just showed up! Great to have you with us!

TCLAPs to Rabbit for taking some water to the six before Mary. Don’t forget to hydrate, boys!

Sunrise has the best breakfast in Memphis, hands down. They also have canned Gatorade. Hitch thinks orange is not the best Gatorade flavor. Hitch also thinks Sunrise’s chicken biscuit is delish. Hitch is sometimes wrong, sometimes right. Minutes after I left, someone brought our table a free biscuit to share. This brought me great sadness.

Come to the Ruins for the hills, stay for the breakfast.

City Ruck tomorrow; GrowRuck in September

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.


  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.


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


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.

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

Teacher’s Pet, Sir Mix A Lot, Tom’s, Soybean, Woodpecker, Hitch, Ramen, Four Eyes

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.


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.

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



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

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.

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

6 PAX (No FNGs): Bruce, Teacher’s Pet, Pirtle, Toms, Woodpecker, and Extended Stay

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.

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

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



SSH IC x 15
Imperial Walkers IC x 15
Goofball IC x 15
Nancy Kerrigans IC x 10 (each foot)


*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)

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.



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: 69F and cloudy



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




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.