Sandbag Snake Ruck

THE SCENE: HUMID!!  You could almost drink the air.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Starting at one end of the parking lot without rucks do the following exercises to the other end and back.
Jog
Side hop
High Kicks
Butt Kickers
Pax circled up and put on their rucks.

THA-THANG:
Merkins x10
Squats x10
Ruck to Shoestrings x10 (Laying flat on your back with ruck above your head, lift your legs and bring your ruck and feet together.  This sucked.)

Pax completed 3 rounds and increased reps by 10 each round.

YHC connected 3 sandbags with different weights, 40#, 60#, 80# and took a lap around campus. ~1.7 miles. We moved a ton slower than YHC thought we would.  Sand is tricky… VERRRRY TRICKY!

MARY:
American Hammer IC x20
Ruck to Shoestrings… AGAIN IC x20
Flutter Kicks IC x30
BBS IC x20

COUNT-OFF & NAME-O-RAMA
9 Pax (0 FNG’s)

CIRCLE OF TRUST/BOM:

Over the last few days YHC has dealt with a whiny kid.  My daughter has done nothing but complained, whined, huffed and sighed at every task given and every thing seems like the worst day ever.  YHC has grown extremely tired of the whining and complaining.  BUT, thank God that He doesnt treat me and get frustrated with me for all the whining and complaining I do in my life.  YHC reminded the pax that we too are whiners and need the strength of God to be able to make it through each day to love and serve others before ourselves.

MOLESKIN:

The sandbags slowed us down WAYYYY more than YHC would have guessed they would.  It was a humid morning and now the stanky sweat of the pax has stunk up the car!  The M will not approve of the sandbag staying in the hot steamy vehicle all day.  The sandbag snake was tricky and took some getting used to but we can rest assured, he will show up again.

ANNOUNCEMENTS:
GORUCK has issued the #ruckclubcallout so be on the lookout for time and date of the ruck on the F3 Memphis Ruck Club Facebook page.

Rucked Up Merkfest

THE SCENE: 69 and startin to get muggy!
F3 WELCOME & DISCLAIMER:   Delivered with precision
WARM-O-RAMA:
Start Rucking
THA-THANG:
PAX were given 35 minutes to ruck the Highland route at The Barracks (2.25 miles).

Upon failing to meet the time hack, PAX completed 15 punishment Bodybuilders OYO.

15 minute AMRAP circuit:

10 ruck merkins

10 four count flutter kicks rucks overhead

MARY:
Nada
COUNT-OFF & NAME-O-RAMA
8 PAX (0 FNG): Soybean, Toms, Shoestring, Lara Croft, Rabbit, Blart, Bootheel, Bookworm QIC
CIRCLE OF TRUST/BOM:
Hebrews 12: 1-2    Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Jesus shows us what it means to endure and why it’s worth it. He endured the ultimate suffering for the joy of our salvation by remaining on the cross even though he had the power to end his suffering and run from the pain. Whether in a beatdown, at home, or at work, we will find ourselves in times of suffering that we are called to endure and remain present in. With Jesus as our model, our inspiration, our Lord, and our savior, we can endure and in that find peace and joy.

MOLESKIN:
The AMRAP workout was terrible, and the PAX pushed through. We forgot all about our aching arms when Deebo, a lovable cujo, enthusiastically joined our COT. Naturally, we invited him to post again at The Barracks on Friday. YHC really hopes he makes an appearance.
ANNOUNCEMENTS:
Service project Saturday at SOS, 8:30-12

The Worst

THE SCENE:  beautiful crisp morning, approx 58, with a gentle fog hovering in the distance – through which Bruce longingly wanted to Ruck
F3 WELCOME & DISCLAIMER:  No FNGs, so everyone understood the drill

YHC was a little bit nervous having never Q’d a ruck workout before, so in searching for possible exercises, I found a movement stuck somewhere in the GoRuck webpage and thought, “this one will be pretty good” – little did I know…

WARM-O-RAMA:

15 Imperial walkers IC x15

5ish tempo squats with 3ish second hold at the bottom IC

15  Ruck swings OYO

THA-THANG:
The PAX looked on in eager anticipation of the workout, as the newest and now one of the awful-est movements in F3Memphis was about to be unleashed on the PAX, with a hint coming on GroupMe the night before.

YHC demonstrated the 4 movements at the beginning of each lap around the track.   the 4th being…Burpee-Ruck to Shoulder – Squats  — need a name for this beast

  • 10 Ruck Thrusters
  • 10 Ruck Swings
  • 10 Ruck shoulder to overhead
  • 10 burpee – ruck to shoulder – squats  — This tame sounding exercise involves a burpee onto your ruck, then hoisting the ruck to either shoulder and once there, completing a full squat. Sounds so innocent.

Start with aforementioned circuit of work, then Ruck 400m.  NO SWEAT, RIGHT… when back to the start, rinse and repeat, until time was up.

  •    All PAX completed 7 rounds.  Rounds 1-3 weren’t THAT bad….After 7 full rounds, time was almost up.   So all PAX finished another lap around the track (without that devil exercise) so that we could regain feeling in our arms can say we got #Milez, cause have to have >1 mile or the hash-tag would not apply

 

  • MARY:  Holding Ruck above the chest Flutter kicks x 25 IC, then finised with 7 (the Holy number) of ruck V-ups OYO   (I spent 10 minutes trying to get this stupid bullet point to go away but every time it did, it would smash the heading to the text above it and look confusing, so bullet point it is…#stupidtechnology #notamillenial)

COUNT-OFF & NAME-O-RAMA
7 PAX: Mamas Boy, Shoestring, Bootheel, Bruce, Soybean, Rabbit (complete with his “hop”), Bookworm
CIRCLE OF TRUST/BOM:
1 John 1:9 – “If we confess our sins, He is faithful and just to forgive us our sins and cleanse us from all unrighteousness”
MOLESKIN:
YHC keeps being surprised by struggles that have been present in some cases for many years.  When a younger believer, YHC naively thought that just maturity/age/life circumstances would make a lot of struggles just go away, and here I am years later, still sometimes getting caught up in my own selfishness, pride and temptations.   It seems so defeating on a lot of levels, and that is when doubt and guilt come creeping in, as if God could willingly forgive me AGAIN, for that very same thing?   Yet, God in his infinite Mercy, promises us that if we do confess our sins, that HE is faithful to forgive us our sins and cleanse us from unrighteousness.  YHC constantly draws to that verse to be assured that only through Christ can my heart be cleansed.
Then the verse states we have to confess our sins, and YHC believes that has to be both to the Lord and to our Ms, and our brothers in Christ.  I am so thankful for this group of men who are so willing to bear each others burdens and encourage each other toward repentance.

ANNOUNCEMENTS:
BrewRuck – Saturday

GrowRuck – September

Gunny’s 10-point Memorial Workout

Date: 04/18/2018

AO: The Barracks

QIC: Gus

PAX: Soybean, Bootheel, Rabbit, Shoestring, Gus | FNG: N/A

Conditions: 63F, which was too warm and humid for my taste

WELCOME

DISCLAIMER

FOREWORD
Gunnery Sergeant R. Lee Ermey (AKA “Gunny”) passed away on April 15, 2018. Gunny is most famous for his role as Senior Drill Instructor Hartman in the movie Full Metal Jacket. [Link is very NSFW.] A few years ago, Gunny wrote a web article entitled The 10-Point Workout System: Exercising with the Gunny, and I figured the least we could do to remember this iconic figure was do his dadgum workout. Because it was Wednesday at The Barracks, we did everything with rucks on or used as coupons.

  1. SSH IC x 30
  2. Alternating rear leg lunges, 10 each leg
  3. LBAC IC x 10 (forward and backward)
  4. Merkins to failure
  5. BBSU to failure
  6. Superman IC x 10
  7. Pull-ups to failure
  8. Leg lifts to 45 degrees IC x 10
  9. Body builders IC x 10
  10. Ruck 2.7 miles in 44 minutes

Count-O-Rama (5)

Name-O-Rama

COT / BOM:  Herb Hodges, a true High Impact Man, also passed away this week. Herb was a pastor, teacher, author, and disciple maker who influenced many of the Men in the F3 Memphis PAX. God used Herb’s influence to mature me in the faith in my teens and early twenties, and his legacy will last long after he has passed. His book Tally Ho the Fox! is worth a read and includes this meaningful quote: 

Why do church members get much more excited about a thousand other things than about God, spiritual things, heaven, hell, and eternity? The answer? No vision, thus no motivation, because motivation arises out of vision.

That principle is true in all aspects of life. We ended by asking God for a vision to help us lead our families, communities, and within F3 Memphis.

Moleskin: It was a great 60 minutes of PT and Ruckership. I was honored to have a chance to lead remembrance of two very different but important Men.

You will be TIREd @ the Barracks. I guar-on-tee!!!

THE SCENE:

The Barracks: 43 and gloomy.

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
**Rucks OFF

*SSH x20 IC
*Burpees x15 OYO
*Mountain Climbers x10 IC
*Merkins x 5 IC

**Rucks ON

**Lil’ mosey to ROTC track

THA-THANG: 4 Corners
Part 1

*PAX Rucked 1 lap around 1/4 mile track
*Performed 5 Mountain Merkins* (submitted to Exicon)
*PAX Rucked 3 more consecutive 1/4 mile laps around track
*PAX who finished 1st did 15 Mountain Merkins with Rucks OFF until All In
*PAX who finished first  awaited  late arrivals then pushed through 10 additional Mountain Merkins
**1 mile ruckage

*PAX went down to YHC Dodge RAM…dropped the tailgate then occupied a large tractor tire and 1 stump (coupon) from the truck bed.  PAX returned to track for duration of BC.

Part 2

 

*PAX (4) hoisted tractor tire evenly across shoulders of 4 PAX.  They rucked 1/4 lap then rotated clockwise 1/4 turn.  (*This rotation took place every 1/4 turn of every lap=16 rotations per 4 laps around). Meanwhile 1 solo PAX not on the tire would carry 1 designated coupon until exchange at 1/4 mile.

*Upon reaching STARTEX of 1/4 mile (1 lap) then would the sole PAX swap positions with 1 PAX to allow for even rotation under tire/with coupon.

*PAX completed 4 laps on track while ROTC did work

*Total: 2 mile Ruckage

 

MARY:
*BBSU x20 IC
*FLUTTER KICKS x10 IC
*BOX CUTTERS x10 IC

COUNT-OFF & NAME-O-RAMA:
5; Bookworm, Anklet, Soybean, Boot Heel and O Positive (YHC).

CIRCLE OF TRUST/BOM:

*YHC shared some personal struggle and then Spurgeon with the PAX; theme: suffering, strife, tribulation

*YHC encouraged men to be ready for growth.

**PAX prayers were lifted up.

MOLESKIN:

This Ruck Q had me guessing what to do.  Glad I incorporated coupons (stump) and tractor tire as the PAX were exchanging unpleasantries with me as YHC.  Looks like the Warm-A-Rama (Circle of Pain) was enough to convince the PAX that preparation for 2018 Memphis F3 GROWruck is in full effect training PAX to be ready.

ANNOUNCEMENTS:
>Brew Ruck coming: 4/28/18

#milez

THE SCENE: Rainy, lonely 65F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Waking up, getting in car, driving to Barracks, and walking to Barracks to plant a lonely flag.

THA-THANG:
1 lonely PAX rucked 4 miles.

MARY:
No Mary, only #milez.

COUNT-OFF & NAME-O-RAMA
1 PAX: Bruce

CIRCLE OF TRUST/BOM:
Private prayer to self.

MOLESKIN:
Always try to make the HC, even if it means working out alone.

ANNOUNCEMENTS:
Nobody to announce anything to.

Barracks Ruck Circuit

THE SCENE: 42 degrees, not 38 degrees…what a pleasant surprise.

F3 WELCOME & DISCLAIMER: It happened slowly, so as to allow Soybean time to stroll up.

WARM-O-RAMA:
2 rounds:

15 Ruck Swings

10 Front Squats w/ 5 second pause

THA-THANG:

4 Rounds:

25 Flutter Kicks w/ rucks O/H

20 O/H Ruck Presses

15 Squats w/ Ruck

10 Merkins w/ Ruck

400 meter ruck

 

After completing 4 rounds, PAX stepped off for approx. 2 mile ruck around campus.

MARY:

1 more circuit

Plank 30 seconds

Annie X 10 IC each arm

Plank 30 seconds

COUNT-OFF & NAME-O-RAMA
Gus, Soybean, Shoestring, Bruce, Rabbit, Bookworm
CIRCLE OF TRUST/BOM:
YHC discussed the concept of “going internal” mentioned at MLK Goruck light. When we experience pain and difficulty, our inclination is to listen to the voice in our head telling us to doubt, to quit, to run to something that will numb the pain. This happens during tough workouts, but it also happens in day to day life. YHC encouraged the PAX and himself not to run from pain, but to feel it, be honest about it, and push forward. At the end of the day, the Sky Q gives us what we need to make it through. Prayers for Bruce’s father-in-law, work stuff for Rabbit, Shoestring’s M, and all our M’s.
MOLESKIN:
YHC’s goal was to get some milez while also working in some different ruck exercises PAX might encounter during an event. It was fun pushing through this one together.
ANNOUNCEMENTS:
Check the twitters.

Ruck Workout, in Memory of Jerome Gonzales

AO: The Barracks

PAX: Bruce, Bookworm, Shoestring, Slots, Soybean (QIC)

THE SCENE: 38*, pleasant

F3 WELCOME &
DISCLAIMER:
Did that

WARM-O-RAMA: Nil

THANG:
Today we honored GRT Jerome Gonzales by doing this workout that GORUCK put together in his memory. Jerome passed during the GORUCK Bragg Heavy this year, which is an annual event done in honor of a former GORUCK Cadre who passed a few years ago (Joe Warner). We modified the workout for time.

You can read more about Jerome here. And here is GORUCK’s workout link.

Bruce, Bookworm, and YHC did a quick 2.5 mile ruck beforehand. We finished at 0515 and (former AO Q) Shoestring was walking up. I hit start on my watch and we took off for a mile run (10 minute time limit). Slots joined in on our second lap. The speedsters alternated 10 sit-ups, 10 merkins while they waited for the others to finish. 

Next up was the dreaded carry circuit. We had a flag planted at the 50 on the football field. We had an odd number, so the odd man (Slots, based on weight class) carried both sandbags (40# + 60#) as his partner. Partner 1 completes the whole circuit, then we repeat with Partner 2. I gave us a 20 minute time limit, and we (namely, YHC) barely finished in time. The farmer carry + burpees was miserable. 

PSA: Do not google “fireman drag”

At 0547 we hit the road for a 2 mile ruck, which forced a 14 minute mile pace on us. We ended at 0617, a couple minutes behind pace/schedule.

MARY: Nil

COUNT-OFF & NAME-O-RAMA: 5 (five)

 

CIRCLE OF TRUST/BOM: I heard about Jerome’s death when it happened during the Bragg Heavy. It was a startling reminder of the brevity and uncertainty of life (“Your life is a mist” James 4:14). Jerome was in shape and had done these types of events before, so it’s not like he got in over his head. It prompted me to reevaluate why I do F3 and GORUCK. Is it worth it?

Ultimately my motivation for F3 and GORUCK is physical and mental toughness, with the emphasis on mental. We’re constantly bombarded with temptations (adultery, laziness, anger, vengeance, etc), and we give in to them in weak moments. I think of Paul’s words in 1 Corinthians 9 “I discipline my body and make it my slave, lest after preaching to others I myself should be disqualified.” It takes mental fortitude to get up at 0500 and then carry a grown man down a football field. Building that toughness in the gloom will help you exercise it when you need it most – when your kids won’t stop arguing with each other or when your task list at work is growing out of control. A life is made up of those small moments, and your character is made up of how you react and treat people in those moments. 

Prayers for Rabbit’s family and C-Lo’s health. 

MOLESKIN:
Bookworm is now the AO Q for Barracks Rucks – dilly dilly! It was great to see Slots finally post at the Barracks, even though it took him a minute to find us. He got friendly with our resident sandbags, DBo and Turd. My long-time carry partner Bruce, upon hoisting me on his shoulders, said, “You *are* slimming down.” This made YHC blush. 

ANNOUNCEMENTS: Bruce is working with GORUCK to establish an F3 ruck club in Memphis, and Shoestring is working on a ruck division for the St Jude Marathon. This is going to be YUGE. Stay tuned.

Up hill, both ways!

AO: The Barracks

QIC: Larazus

PAX: Shoestring, Soybean, Bootheel

THE SCENE: 37F and windy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: None

THA-THANG: Ruck over to parking garage and ruck all the way to the top, then down the stairs, rinse and repeat for the duration of the ruck, then mosey 1 full lap around track at endex.

MARY: None

COUNT-OFF & NAME-O-RAMA: 4 PAX

CIRCLE OF TRUST/BOM: To get better we must learn discipline. To be a leader, we must learn how to discipline ourselves, always pushing our limits. The key to discipline lies in those very moments of weakness where our discipline is tried.  Winners don’t cheat!

MOLESKIN: T-Claps to Bootheel, though showed up a few minutes late, found the crew, and rucked hard!

ANNOUNCEMENTS: None

 

Ruck around the Mosey

THE SCENE: 58 degrees and rainy…very very rainy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
No warm-o-rama. We had to cover some #Milez

THA-THANG:
Pax stepped off from the parking lot heading north on Zach Curlin at a 15:00/mile pace. Left on Central.  At Patterson the pax moseyed to Highland Ave.  Left on Highland. Left on Walker Ave.  At Patterson again, pax moseyed to Zach Curlin. Returned to startex. (Rinse and repeat)

Pax finished 4.3 miles in 56 minutes.

MARY:
Nothing. But. Milez.

COUNT-OFF & NAME-O-RAMA
3 pax(Shoestring, Bookworm, Mama’s Boy) No FNG’s

CIRCLE OF TRUST/BOM:
YHC dog passed yesterday after 13 years of being “man’s best friend”.  Recently I have been reading Ecclesiastes at our church and Solomon mentions how we are like the animals. We live, we die and turn back to dust.  That life is meaningless “under the Sun”.  It can seem very pointless to live life outside of Jesus.  We need Jesus to help us make sense and find hope for this life.  Otherwise, we are no different than animals. Lord help us!  We need your Spirit!

MOLESKIN:
Amazing time rucking and chatting with BW and MB.  Really enjoyed our conversation and was much needed time with brothers. Prayers for each other were also much needed. Pray for YHC attitude and emotions after the loss of my dog.

ANNOUNCEMENTS:
Drain cleanup at SIPNA on Saturday after BC!! Contact Bruce Wayne for details.