Barracks Ruck 2019_07_10

THE SCENE: Warm and moist. A little pre-ruckage with Shoelaces before meeting the crew down by the cars. 


WARM-O-RAMA: For a warm-up, we partnered up. One partner picked up a sandbag…

Heading North on Zach Curlin, YHC instructed the PAX to swap sandbags as often as necessary. At the corner of Curlin/Central, we stopped at did 20 ruck curls IC. At the corner of Central/Patterson, we did 25 flutter kicks IC. At Patterson/Walker we did 25 overhead presses OYO. Next to the Campus School, we did 25 derkins on the curvy brick wall OYO.

Heading to the garage, we ascended the steps, held plank at the top, and winded our way down the ramps. Partners switched sandbags and we ascended again, planked again, and descended again. 

At the entrance to the garage, at the urging of Hitch, each pair took turns tossing the sandbags up the incline. The PAX leaned in, worked hard, and helped each other. Inspiring.

We headed back down the ramp, foraged unsuccessfully through the garden, and took a quick lap around the track. 

For Mary, we walked back to the shovel flag and put the sandbags down.

6, no effin’ G’s. Bailout, Hitch, Shoestring, Mardi Gras, Upgrade, Soybean (QIC)

“If-” by Rudyard Kipling

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!

It was great having Mardi Gras, Upgrade, and Bailout. T-Claps to Upgrade for embracing difficulty in his first week of F3. 

2nd Anniversary Workout at the Mothership on 8/17. Do not miss it.

Drop and Give Me 30 Innuendos

THE SCENE: Nice temp, but 243% humidity. Seemed to get better as it went on.
F3 WELCOME & DISCLAIMER  Fully disclaimed

  • 10 SSH IC
  • 8 front LAC, 8 front BAC, 8 backwards LAC, 8 backwards BAC. All IC.
  • 10 Daisy Pickers IC Sloooooow count
  • 10 High Knees IC. Stretch, not an exercise.


Front Ruck on. Ruck to the stop sign. Do below things. Ruck to the next fence, do below things. Ruck to the end of that fence, do more below things.

  • 30 dips (front ruck on)
  • 10 crunches (front ruck on)
  • 10 baby makers (front ruck on)

Walk to sand pile/dirt pile.  (Back ruck on)

  • 15 Merkins
  • 30 Calf Raises
  • 30 Pickle Pounders

Reverse Indian Ruck (back ruck on)

  • Ruck in a line
  • First person in line stop and starts doing squats.
  • Next in line stops in front of them and starts doing squats.
  • Keep going until the last person in line is now in front.
  • Everyone does 5 Werkins
  • Repeat till you reach the bridge

Turn around at the bridge (Front ruck on)

  • Ruck to the next light pole
  • 15 curls at the light pole
  • Ruck to the next light pole.
  • 15 overhead presses every third light pole. Hold over your head until everyone is in and done.
  • Repeat until you reach the sand pile/dirt pile
  • At sand pile/ dirt pile (Back ruck on) do 15 Irkins

Squad Ruck back to Shovel Flag

  • Get in groups of 3-4 of approximately the same height (for convenience)
  • Slide arms through the ruck straps and put hands on the shoulders of the person next to you (HIMmode: instead of grabbing shoulders, outstrech your arms and everyone grabs a strap.) You should be forming a triangle/square with a ruck suspended from each “side” of the shape.
  • Walk back Shovel Flag like this.


  • 15 Oblique Crunches each side OYO
  • Superman – Bananas till we had about a minute left
  • Stretch Planks – Plank with right arm and left leg outstretched off the ground. Switch side. 10 slow count each side. 4 times. ends up being ~60s.


13 PAX, no FNG

  • Miracle Ear (QIC), Searcy, Choker, Sleep Number, Soulja Boy, Ratio, Commie, Orange Julius, Bootheel, Granola, Wall Builder, Woodpecker, Flobee


After cutting open a fresh watermelon, I was reminded that the ONLY thing guaranteed to always be sweet is Heaven. Also, remember that ultimately, our allegiance is to one thing and that is God. All things that detract from that should be investigated thoroughly.


The Exicon is fine for finding descriptions of exercises, but TERRIBLE for finding F3 names of motions youre doing. Also, I might make it a point to call impromptu baby makers and oh yeahs when park walkers come by. Without realizing it, I had back to back to back innuendo exercises. I learned that Neverland and Cockpit branched off of the Morg. Some say it has to do with beans in chili.


Sunday, July 14 is a farewell cookout for Tiger Lily. Also there’s a super secret channel that I didnt know about and I cant tell you about.

And Choker Was His Name-O

When every worries that “there might be lightning tomorrow” you can guarantee that there will be no lightning tomorrow.  Backseat, take the wheel.



Weren’t none.

Merkin/Squat Miles
Ruck up and move.  Stop every 1/4 mile(ish) to perform 25 ruck merkins.  After 4 stops/100 merkins we switched to Squat Mile.  Total distance 2.4 miles, 100 merkins, 50 squats.

Nope, ENDEX was a couple of minutes late.  Cobains.

4 PAX:  Bookworm, Choker (QIC), Engineerish, Woodpecker

Leaving tomorrow morning for 2 weeks of annual training with the Army.  Last night my M said that she could tell it was getting close; apparently when I’m a day or two away from drill/AT/big work project/etc, I start to check out mentally as I prep for the trip.  My challenge to myself and anyone else for whom this is an issue is to do a better job segmenting that stuff.  Be present mentally for your family even when external stressors are competing for your attention.

The mural at the Bingo Hall is even awesomer than it looks in pictures.  Lots of good stuff at this AO that I’ll have to work in on future visits.



THE SCENE: Perfect morning at THE University of Memphis. Appropriately called the Harvard of the south. 62 degrees, no humidity, fresh dew on the grass.  
  • SSH – 3 IC
  • Stretching OYO 60 Seconds
Bear Crawl Ruck Pulls – Stop every 25 yards and do the following exercises: Squats, Curls, Merkin Ruck Pull Through & Flutter Kicks
All this is 4 ct in cadence (except the merkins, 1 is 1) – rotate Q
Stop 1 – Goal Line – 5 Reps 
Stop 2 – 25 Yard line – 10 Reps
Stop 3 – 50 Yard Line – 15 Reps
Stop 4 – 25 Yard Line – 20 Reps
Stop 5 – Goal Line – 25 Reps
Sparky wasn’t there but I had an extra ruck for him so each PAX got an opportunity to drag an extra ruck 25 yards. 
I had a lot more planned. Crawl Bear rinse and repeat followed by lt Dan’s. We were smoked after the first round so we rucked up and took a trip around campus for a 1.5 mile ruck. 
10 slow Flutter Kicks
4 Pax – Soybean, Shoestring, Speaker and U-Rock (QIC)
Kept up with my COT from Monday. Brought up two points from the book The Subtle Art of Not Giving a F***.
  1. You aren’t that special. The problems you are facing aren’t just happening to you. You aren’t the first to ever go through this.
  2. Even when it’s not your fault it’s still your responsibility. Take control of the situation and fix it.
We as men have a responsibility to take care of our wives, families and communities. When sucky situations happen instead of moaping around and acting like life is terrible, jump into action and get to work. 
This is what Sparky’s ruck symbolized today. Does it suck to have to pull another ruck? Yes. Is it our fault? No. But still our responsibility. Help someone out. 
The mumblechatter was great. Finding an oasis in the middle of campus was even better. BOLO for either a party at the barracks or a new grill at speaker’s house. 

It Doesn’t Take a Complex Plan to Smoke You

It was “I forgot to look at the temperature” degrees, which is very cool for this time of year.  The breeze felt awesome.

I advised the PAX that they probably shouldn’t do the stuff I was about to suggest.


SSH x20 IC
Imperial Walkers x20 IC
Windmills x20 IC
Arm Circles x10 IC (each direction)

I announced that the first exercise would be 20 reps OYO each of ruck squats, ruck merkins, and overhead ruck presses.  We got to work; there was a little groaning during the merkins, as an extra 30# tends to make quite a difference.

I then announced that the next exercise would be 19 reps OYO each of ruck squats, ruck merkins, and overhead ruck presses.

At this point, realization hit Wall Builder and Soulja Boy like a ton of bricks.

We took breaks after the 18-rep-round and the 14-rep-round by rucking the half-mile path around the Cockpit.  SB dubbed these “ruckovery laps”.

We completed the 10-rep-round as time expired.


3 PAX:  Choker (QIC), Soulja Boy, Wall Builder

Take a look at the “Screen Time” or “Digital Well-being” app on your phone.  Then join us in the #freedtoread channel as we work through Digital Minimalism.

This would have been a good workout even without the rucks.  It was a great and terrible workout with them.


The Humidity is all in your head…or on it.

THE SCENE: Overcast and 73.  Humidity was around 99.6%.




1 Mile Ruck at a “fast” pace…no running


3 Rounds of:

5 Ruck Burpees

10 4 Count Flutter Kicks with Ruck overhead

10 4 Count Ruck presses (while on your back)

10 Ruck Situps

10 Ruck Curls

Brief Rest

 3 Rounds of:

10 Squats Ruck on back

10 Squats Ruck on front no straps allowed!

10 Squats Ruck overhead

Brief Rest

 2 Rounds of:

10 Right/Left Lunges Ruck on back  1=1

10 Right/Left Lunges Ruck on front no straps allowed!

10 Right/Left Lunges Ruck overhead

Ruck to cool down until 6:10.


6″ leg hold for total of 4 minutes time. Time stops when feet hit the ground.



3 PAX (no FNGs) – Bailout, Bookworm, Soybean


As you know, I am participating (or winning) the Pound for Pound challenge.  I am down 25 pounds since April 15.  Let me put it to you simply…I am hungry!  I have been hungrier over the past 7 weeks than I have ever been.

The gospel of Matthew says “Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.” (Matthew 5:6)

Hunger and thirst are frequent human urges. It’s immensely satisfying to eat a meal when starving or to drink of water when parched.

Hunger is often used to convey a consuming desire, like a young and inexperienced sports team hungry for a win, or an individual who, after a string of failures, is hungry for success.

The question for your to consider today…”Are you hungry?”

Really enjoyed the time with Bookworm and Soybean as I don’t know them well.  The rucking section allowed us time to talk.   Mary sucked.

Help! I need an ambulance!

THE SCENE: Expecting rain, the 71 degree clouds were very…very nice.


  • 20 x SSH
  • 10 x Daisy Pickers IC
  • 10 x Michael Phelps IC

EMS Appreciation Workout – 24 min workout represents 24 hours of each day EMS services are available.  Since the workout is only 24 minutes, we started with….a Merkin mile.

1 Running Mile  with 4 x 24 Merkins

Tha Thang: 

EMS Appreciation Workout – 24 min AMRAP

  • 1 minute plank hold (with rucks on)
  • 20 lunge walks (with rucks on) IC
  • 20 shoulder to shoulders IC
  • 400 M Ruck (2 Laps)


  • 1 Flutter Kicks x 25 IC
  • LBCs x 24 OYO  x 2

9 PAX (1 FNG – Puddle Jumper) – Little John, Flatland, Wasabi, Gus, Tomb Raider, MudPants, Yardsale, Bailout – QIC


In The Seven Habits of Highly Effective People, author Stephen Covey recommends the following mental exercise: Imagine that you’ve died and that four people representing different aspects of your life speak at your funeral: a relative, a fellow church member, a business colleague and someone else from your community. What would each one honestly say about your life?

While it’s not easy to imagine others testifying to the effectiveness of our lives in the context of a funeral, this exercise does provide some much needed perspective. There’s nothing like the end of a life to get others to consider the course of their days.

Take a few minutes today to seriously think about what these individuals might say about you to a gathered crowd.

Now take a few moments to imagine what Jesus would say about your Christian life to this point. What does he think about your faith? What does he think about your accomplishments for his kingdom? Would he describe you as someone growing closer to him each day?

The mumblechatter today was unique.  YHC heard questions being posed like, “How many orifices does a circle have if in 2 dimensions verses 3 dimensions?” and “If you had to choose one orifice (mouth or anus) which one would you choose to have?”

Enjoyed the FNG – “Puddle Jumper” today.  He is a mathematician and worked with Flatland.  I think these two men could provide many a geometrical proof.

MudPants did provide some math humor as well.  How does a mathematician solve his problem of constipation?   He works it out with a pencil.

Prayers for the Gooch family, for flooding/tornado victims and a friend of Little John whose new child is in the NICU.

None discussed.

Old Town Road at the Barracks

THE SCENE: Humid.  So. Freaking. Humid!



SSH IC x30
Daisy Pickers IC x10
Butt kickers to the end of the parking lot and back
High knees to the end of the parking lot and back

Grabbed a 40# and 60# sandbag and rucked 2 miles. During these two miles, the pax remixed Old Town Road with rucking.  You had to be there to fully appreciate this goodness.

We dropped the sandbags at the bottom of the Tower of Terror(Parking Garage)
30 Squats OYO
Ruck to the top of the Tower of Terror.
30 Squats OYO
Ruck to the bottom again.
30 Squats OYO
Ruck up the stairs. (This sucked)
30 Squats OYO
Ruck to Endex.

No Mary… No Time.

6 pax.  No FNG’s

Community is key.  If you do not have a Whetstone, look into it.  If you are not in a Shield Lock, look for men to lock shields with and hold each other accountable to movement towards advantage.

It was good to ruck with the pax and the mumblechatter was ON POINT today!  Great day with the men. YHC focused on legs this morning since the arms are still not functioning from the Murph on Monday.


Hot for Teacher

Muggy but with a nice breeze.



SSH x20 IC
Imperial Walkers x15 IC
Windmills x15 IC

Ruck up.

Teacher Appreciation Workout (May Goruck Challenge):
Rucking with a break for a set of exercises; rep counts follow the geometric sequence.

1 Mile Ruck, then:

1 Minute of Ruck Squats
2 Minutes Plank Hold
4 Merkins
8 Ruck Deadlifts
16 Ruck Thrusters
32 Ruck Swings
64 Ruck Lunges
128 Flutter Kicks

2 Mile Ruck (only had time for about 3/4 mile)

Awww Yeahs x10 IC (each side)

8 PAX:  Bailout, Choker (QIC), Flobee, Hatfield (FNG), Rocky (Willy Loman from F3 Kansas City), Sleep Number, The Streak, Wall Builder

Ecc. 4:12:  “And though a man might prevail against one who is alone, two will withstand him — a threefold cord is not quickly broken.”

Last Saturday, Bailout, Soulja Boy, and I completed a 20-mile ruck as part of the Pathfinder training course we are taking.  (Mardi Gras was also with us, but his course requirement was a 15-miler).  By mile 16, I was broken.  I spent most of that mile trying to think of a way to quit.  At mile 17 I suggested that they press on at their pace (I was slowing us down considerably) and that I’d either press on slowly or get an Uber if necessary.  They were having none of it.  Bailout asked if he could carry my ruck (I declined); Soulja Boy reminded me that leaving a guy behind was not what we are about.  We pressed on at a snail’s pace, stopping frequently.

Because of those guys, I finished the event.  There’s no other way I would have.  That’s what we have in F3; when you’re at your lowest, some of those guys in your circle are riding high and ready to reach down and give you a hand up.  Other days, you’re doing great and ready to help them.

Be on the lookout for a struggling friend and do what we do.

Enjoyed the visit from Rocky (F3 Kansas City) and his coworker Hatfield (FNG from Nashville).  I hope business brings you guys back to Memphis regularly!

Hatfield is a self-described hillbilly from East Tennessee.

The Streak is on Q on Friday – he’s got a truck full of pain and he’s not afraid to use it.  SYITG.

LEO at the Cockpit

THE SCENE: Fresh rain cooled the morning air and cleared ample airspace for the squadrons of mosquitoes.

SSH x 20 IC

Mountain Man Poopers x 10 IC

Daisy Pickers x 10 IC

Week 3 of the GoRuck May Rucking Challenge is to honor Law Enforcement Officers. Although we did not have time to finish the workout, which requires 3 rounds of the workout for time,  we did a couple of rounds as follows:

1 Minute AMRAP sit-ups

300m sprint (without Ruck)

1.5 mile ruck (only .5miles on 2nd round)

1 Minute AMRAP push-ups

We Did Sit Ups

3 PAX – Bailout (QIC), Photoshop, Soulja Boy

I am doing Pathfinder and have been getting up earlier than normal to pre-ruck, meaning I go to bed earlier than normal.  As a Dad of 5 and a husband, I haven’t seen much of my night owl, homeschool family over the last 2 weeks.  As I rucked yesterday morning to the Barracks, I spent quite a bit of time reflecting on that and talked to my M about it last night.

She asked, “Isn’t this helping you to meet your health goals?  Isn’t this temporary?”  I responded yes to both questions.  She advised that missing time for the next few weeks is a very good tradeoff to becoming more healthy and the prospect of gaining several more years.

My M GET’S IT!   

The mumblechatter was great today.  I really enjoyed seeing Aycock Park full of people that we greeted as we Rucked.  Good fellowship!

None other than check out the new ruck weights on Amazon.