Crab Mountain / Bear Valley

THE SCENE: Low 50s with a light breeze.



Squats x 10 IC
Imperial Walkers x 10 IC
Windmill x 10 IC
SSH x 25 IC
Daisy Pickers x 10 IC

Mosey due north to bottom of stairs (east of Riverside), looking up at the bluff.


Crab Mountain / Bear Valley:

  • Beginning at bottom of the hill, PAX Crab Walk up hill.  Squats x 25 OYO.
  • Mosey down stairs.  Merkins x 20 OYO.
  • Sprint up hill.  Squats x 25 OYO.
  • Bear Crawl down stairs.  Merkins x 20 OYO.

Rinse and Repeat until near time.

Mosey back to Startex.

MARY:  Flutter kicks x 10 IC.

COUNT-OFF & NAME-O-RAMA:  6 PAX (0 FNG).  Jailbait, Sir Mix-a-lot, MIB, Crayfish, Soybean, Toms (QIC)

CIRCLE OF TRUST/BOM:  YHC has been incredibly stressed the past couple of weeks, particularly concerning finances.  Recent unexpected bills have pushed me well beyond my “comfort” level and brought into focus my reliance on material resources for security.   John Piper has said: God has made us to be conduits of his grace. The danger is in thinking the conduit should be lined with gold. It shouldn’t. Copper will do.  I want to serve and love God, but I want to do so with a lot of money in the bank, a functioning car, nice clothes, whatever food I want to eat, and while my kids are healthy, well fed, well clothed, and going to the “best” school.  I want to be lined with gold.  Copper will do.

MOLESKIN:  I love seeing the bridge lights reflecting on the river.  Sunrise has yet to be dethroned as king of the coffeeteria.  Jailbait got a top shelf Santa Mug.  Too bad he hates Santa, the author and perfecter of ou… wait…


RiverFit Ruins-style

THE SCENE: First cool morning of the season!  58 degrees and loving it.

Side Straddle Hop x 20
Windmill x 10
Monkey humpers
Butt kickers 60 seconds
High Knees 60 seconds
Front Overhead arm circles x 10
Back Overhead arm circles x 10


We moseyed down the first set of stairs then turned LEFT.  We then ran down to the next set of stairs and headed down to the ground.  We continued our mosey to the Eastern most exercise station on the river.
At each station to HIMs did the exercise at hand while one HIM sprinted North to the street and back, then swapped with one of the men (2nd HIM sprinted to street & back while #1 & #3 exercise).  When all three finish, we moseyed to the next exercise station to rinse and repeat.  Here were the stations:
  • Dips
  • Stump Jumps
  • Decline Big Boy situps
  • Pull-ups
We completed all four, then moseyed up the stairs, circled back around to the beginning but found the sprinklers had turned on.  If warm outside this would have been a welcome surprise but it is the first cold morning of the year!  So we modified and alternated Stump Jumps & Merkins until time was up.  We headed up the stairs again for Mary.

Iron Cross
Hold legs a foot off the crown and lean back at 45 degree angle.  Not sure how long we held, but it was a long time.
LBCs x 25
Flutter-kicks x 7
Micro Flutter-kicks x 5
Macro Flutter-kicks x 5

3 – Crayfish, Chioccetti, Jail bait


Today I wanted to share two leadership lessons that I’ve been learning over the last few years.

Solo Heroic -> Team Leadership
My tendency is to do things myself, not delegate, and work alone. This stems from trust issues, perfectionism, and other fears. But when the organization we lead grows and/or the people we are leading increases, we reach our limit and must move beyond solo heroic leadership. Also, God intends for us to work together. As a hand and foot have different functions, they must work together to make the body work.

L1 -> L2 -> L3 -> L4
Training and mentoring others does not come naturally to me. 3DM taught me a really helpful and simple way. L1 – I do, they watch. L2 – I do, they help. L3 – They do, I help. L4 – They do, I watch. My tendency is to go from L1 straight to L4. This short circuits the process and isn’t fair to the one I’m mentoring.

When going down the stairs we passed a man who asked if we were the “fabled men in black” who he’d heard of.  We felt famous and secret agentish if only for a moment.

11’s On The Hill At The Ruins


Cool – 60 degrees. The rain slowed to the slightest drizzle before we began and stopped all together after warm-o-rama.


Did it including sharing the mission of F3.


  • SSH (IC) – 50
  • Daisy Pickers (IC) – 15
  • Hillbillies (IC) – 15
  • LBAC’s (IC) – 10 forward, 10 reverse
  • Mosey to the top of the hill (wear most Q’s lead some hill sprints…just across Riverside drive from the south side of Beale Street Landing)


11’s with BBSU’s and and Absolutions

  • Perform 10 BBSU’s at the bottom of the hill.
  • Sprint up the hill
  • Perform 1 Absolution (what’s that? Search “absolution” in the Exicon…)
  • Mosey back down the stairs
  • Rinse and repeat, decreasing BBSU’s by 1 each time and increasing Absolutions by 1 each time until all PAX reach 1 BBSU and 10 Absolutions.

We finished that with time left so moseyed back to the Spaghetti Warehouse parking lot. Using the railing in front of the Spaghetti Warehouse each PAX performed 10 Australian pull-ups. Then ran to the other side of the parking lot and back. Then perform 9 Australian pull-ups, run across parking lot and back. Rinse and repeat until Mary. Most PAX got down below 5 reps before we had to stop for Mary.


  • Crunch Jacks (IC) – 15
  • Hello Dali Lhama (IC) – 25
  • Double Dolly (IC) – 10
  • American Hammer (IC) – 10


8 PAX: Toms, Socks, Jail Bait, Sir Mix-A-Lot, Four Eyes, Old Man Hitch, Cheesesteak, Handsy (QIC)


Proverbs 14:23 – “In all toil there is profit, but mere talk tends only to poverty.” This is not just financial… physically, emotional, mental, etc. We must give 100%, it will be hard but worth it. Specifically, as it relates to F3 workouts, I’ve been personally challenged with how often I cut corners. I get sloppy on form. I will never get stronger, healthier if I cut corners. And, as a metaphor for life, if we can consistently push ourselves to do hard things, to toil during these gruesome bootcamps every week, we know that there will be fruit. We will be healthier, stronger, etc. But let’s not stop there – let these workouts remind us of the need to work hard and toil in ALL areas of life. Will you have that hard conversation that you know needs to happen? Will you put your phone down and play with your kids or listen to your wife? Will you do hard things, knowing that they will be hard, but that they will be profitable? We must do that if we are to be HIM.


The Ruins is an awesome AO. So much variety to choose from and beautiful scenery right on the river. If you haven’t even posted here, it’s a must! Also – I love the guys that regularly post here. Such a solid group of HIM.

Check the PREBLAST for any current announcements.

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