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.

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
WARM-O-RAMA:

  • 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.

THA-THANG:

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.

MARY:

  • 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.

COUNT-OFF & NAME-O-RAMA

13 PAX, no FNG

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

CIRCLE OF TRUST/BOM:

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.

MOLESKIN:

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.

ANNOUNCEMENTS:

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.

Ultimate Frisbee with Penalty Burpees at the Morg

THE SCENE:
78 degrees with 90% humidity.

F3 WELCOME & DISCLAIMER:
Done.

WARM-O-RAMA:
20 IC SSH
10 IC Daisy Pickers
10 IC High Knees

THA-THANG:
Ultimate Frisbee + 2 burpees every time frisbee hits the ground.

MARY:
Leg Raises
Supermans
Sprint to flag for COT

COUNT-OFF & NAME-O-RAMA
11 PAX – Topanga, Woodpecker, Sleep Number, Carport (QIC), Choker, Jasmine, Flobee, Miracle Ear, Gym Shorts, Ratio, Test Tube.

CIRCLE OF TRUST/BOM:

According to Proverbs 22:7 (NIV), “The rich rule over the poor, and the borrower is slave to the lender.”

Dave Ramsey Baby Steps 1 – 3 deal with getting out of debt and are what I wanted to focus on.

  1. Save $1000 dollars.
  2. Snowball your debt.
    1. Start with high interest debt like credit cards.  Lowest amount credit card first then next lowest credit card until all are paid off.  Now cut them up!!!
    2. Loans – Cars/School/etc.
  3. Save 3 – 6 months of expenses as an emergency fund.  Only touch for emergencies.

ANNOUNCEMENTS:
None

Dad’s and Donuts (and some hard work to boot)

THE SCENE:Typical July – Warmish with moist air.
F3 WELCOME & DISCLAIMER  Done
WARM-O-RAMA:

25 SSH IC

25 Imperial Walkers IC

25 Hill Billy IC

15 Daisy Pickers IC

10 Arm Circles – Each Way

THA-THANG:

10 Stations set up and the PAX numbered off 1-10 and started at each station.  Each has its own mode of transport as well.

Station 1

25 Squats – OYO

Mosey to next station

 Station 2

20 Merkins – OYO

Slide left to next station

 Station 3

25 LBCs – OYO

Slide Right to next station

 Station 4

30 Second Plank – OYO

Bear crawl to next station

Station 5

25 Lunges (1=1) – OYO

Power Skip to next station

Station 6

20 Dry Docks – OYO

Broad Jump to next station

Station 7

25 V-Ups – OYO

Crab Walk to next station

Station 8

25 Mountain Climbers (2=1) – OYO

Mosey Backwards to next station

Station 9

25 Calve Raises – OYO

Race to next station

Station 10

10 Burpees – OYO

Walk to station 1

MARY:
Boat Canoe and a plank hold.

COUNT-OFF & NAME-O-RAMA,
80 (2 FNGs – Upgrade (moving from Nashville to Memphis) and Downgrade (vice versa with Speedbump, Unstable Unicorn, Lucky and Swoosh):  Bailout, (Duct Tape, Arrrrgh), El Bano, Farmer, J Date, Ratio, Choker (CapNCrunch),  O’Reilly (Hershey, Marshmallow), Lil Nicky, (Yayah, Cocoa Puff), Hitch, (Princess Nala), Tiger Lilly (Rufio, Lilly Pad, Izzy), Soulja Boy, (Emmit, Picaso), Peek-A-Boo, Jasmine (Espian, Little Pickle), HotNReady, (Flash, Monkey, Smarties, Frodo), Tremor (Queen Bee, Spidey Scientist), C-Lo (Lothar), Hello Kitty (Flamingo), Lipton (Sunshine, Bookmark), Chuck-E-Cheese (Skywalker), Halpert (Turbo, Sprinkles), Steinbrenner (Redden-backer, Sugar Cane), Photoshop (Double Dribble and Koala), Croissant, Jackhammer, Pops, Snowman (Thunderbolt), Mudpants (The Bruiser, Rambo, Pixie Stick), Topanga, Iceman, Bigtop (Resistence, Sunflower, Picket), Gunshow

Cotters to Chyna, Willie Lomans from Ausin – PooBear, Ehhhh, Babooshka

CIRCLE OF TRUST/BOM:

My family has been at church camp all week.  The theme of the camp was “God is Greater than…” with a different topic each day.

Monday was…(Darkness)

Tuesday was (Sin)

Wednesday was (Lies)

Thursday was (Fear)

Friday was (Death)

I want to remind you that our God is awesome.  He is greater than all those things.

MOLESKIN:
Congrats to Tremor and GunShow for completing their first 345!  What a great day for F3!  The workout was hard but doable for the kids.  Awesome 2nd F with 15 dozen donuts and a bunch of coffee, milk and juice.  Will look to do this quarterly.

And Choker Was His Name-O

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

F3 WELCOME & DISCLAIMER
Ish.

WARM-O-RAMA:

Weren’t none.

THA-THANG:
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.

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

COUNT-OFF & NAME-O-RAMA
4 PAX:  Bookworm, Choker (QIC), Engineerish, Woodpecker

CIRCLE OF TRUST/BOM:
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.

MOLESKIN:
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.

ANNOUNCEMENTS:
Nope.

A light-n-breezy day at Neverland aka Super 21s suck and we love them

THE SCENE: A moist 70° at Neverland

F3 WELCOME & DISCLAIMER: Duh

WARM-O-RAMA:
SSH IC X25
Daisy Pickers IC x15
IW IC X15
Arm circles IC x10 (+ reverse)

THA-THANG:
Moseyed down to the big gazebo for AMRAP for 30 seconds each (5 rounds, no breaks):
– Step-up/step-downs
– Squats

Then moseyed over to the stage for Super 21s
1 Merkin / 1 BBS
2 Merkins / 2 BBS

21 Merkins / 21 BBS

PAX ran up the hill to the light pole after rounds 10, 15, 18, and 20 as a break. Wasn’t much of a break. For those keeping count that’s 231 Merkins and 231 BBSs. If / when finished, PAX held plank while waiting for everyone to finish. 

MARY:

COUNT-OFF & NAME-O-RAMA
Six PAX: Choker, Beef Log, Fugitive, Liberace, No Fuego, Zima (QIC)

CIRCLE OF TRUST/BOM:
Stay in your lane. In a recent 43 feet podcast, Dredd suggests the common goo-nation notion of getting outside of your comfort zone is poor – that if we do what we naturally excel at, we can be more effective HIM. You need to go deeper, but stay in your lane.

Streaking Through the Morg

THE SCENE:
Weather forecast was rain.  Weathermen are liars.

F3 WELCOME & DISCLAIMER
Done.

WARM-O-RAMA:

Squats x12
Big Arm Circles x10 (each direction)
Daisy Pickers x12
Side Squats x6 (each direction)
Plank Stretch
Rosalitas x12

THA-THANG:
Sprint 50 yards
Run backwards to start point
Repeat 3 more times

Mosey to Veterans Memorial

4 rounds of the following:
Dips x12
Incline Pelvic Raises x12
Irkins x12
Squats x12
Flutter Kicks x12
Merkins x12
Calf Raises x12

Mosey back to Start Point

1 Merkin / 2 Overhead Presses
2 Merkins / 4 Overhead Presses

10 Merkins / 20 Overhead Presses

Monkey Humpers x12
Plank 30 seconds
Flutter Kicks x12
Squats x12

MARY/STRETCHORAMA:
Plank Stretch
Right Leg Forward
Left Leg Forward
Head Up Belly Down
Bow Before the Lord

COUNT-OFF & NAME-O-RAMA
4 PAX:  Choker, Orange Julius, The Streak (QIC), Wall Builder

CIRCLE OF TRUST/BOM:
Focus on having a positive perspective.  Eat crow when it’s still warm.  Forgive easily.

MOLESKIN:
Prayers lifted up for Wall Builder’s sister and family affected by flooding in Arkansas

ANNOUNCEMENTS:
None.

It Doesn’t Take a Complex Plan to Smoke You

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

F3 WELCOME & DISCLAIMER
I advised the PAX that they probably shouldn’t do the stuff I was about to suggest.

WARM-O-RAMA:

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

THA-THANG:
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.

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
3 PAX:  Choker (QIC), Soulja Boy, Wall Builder

CIRCLE OF TRUST/BOM:
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.

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

ANNOUNCEMENTS:
Nope.

Germantown Charity Horse Show and Operation Overlord

THE SCENE:
Light rain.  Lower 70s

F3 WELCOME & DISCLAIMER:
All welcomed; disclaimer given.

WARM-O-RAMA:
Daisy pickers IC x 20.
Abe Vigodas IC x 15.
Arm circles x 10.
Reverse arm circles x 10.

THA THANG:
Germantown Charity Horse Show
Tennessee Walking Horse (high knees) across the Pickering Center parking lot.
Hunter-jumpers: The PAX got in a line about arm’s length apart from each other.  As the rest of the PAX performed merkins, the PAX at the end of the line ran and jumped over the other PAX.  The last PAX in line held a high plank to add to the degree of difficulty.  Continued until all PAX had run and jumped.

Operation Overlord
The PAX ran to the playground and then slid down the fireman’s pole in inadequate tribute to paratroopers.
The PAX then took 5 beaches: (1) Ran 25-ish yards, completed 25 BBSUs, and then backpedaled to the start; (2) Ran 50-ish yards, completed 50 squats, and then backpedaled to the start (3) Ran 75-ish yards, completed 75 mountain climbers, and then backpedaled to the start; (4) Ran 100-ish yards, completed 100 SSHs, and then backpedaled to the start; and (5) Ran 125-ish yards, completed 125 LBCs, and then backpedaled to the start.
Run to Leadership Germantown fountain.
75th Anniversary of D-Day, so 75 merkins at the fountain: 25 normal, 25 incline, and 25 decline.
Lunge walk around Leadership Germantown fountain.
Elevens: burpees and imperial walkers.  Due to a time crunch, unfortunately we weren’t able to complete Elevens.

MARY:
Flutterkicks IC x 20
Reverse box cutters IC x 15
ABCs OYO

COUNT-OFF & NAME-O-RAMA
10 PAX (3 FNGs): Sparky, Cheesesteak, OG, Choker, Bandito, Woody, Lochte, Mr. Mom, U-Rock, Meter Maid (QIC).

CIRCLE OF TRUST/BOM:
You can’t control your circumstances, but you have some control over your actions and attitude in response to those circumstances.

Backblast Minimalism

THE SCENE:
A cool 70ish degrees.  The sky was a little lightningy, but far off and unaccompanied by thunder.  Let’s do this.

F3 WELCOME & DISCLAIMER
Welcomed & disclaimed.

WARM-O-RAMA:

Not today.

THA-THANG:
Ruck Merkin/Squat Mile(s)
Ruck up and move.  Stop every 1/4 mile to perform 25 ruck merkins.  After two rounds my back was really feeling the ruck swings we did at Tuesday’s workout, so I Omaha’d and let each PAX decide between Merkins and Squats after each 1/4 lap. 2 miles and 200 reps were completed.

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
4 PAX:  Choker (QIC), Liberace, Ragequit, Tiger Lily

CIRCLE OF TRUST/BOM:
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.

MOLESKIN:
When you do Ruck Swings (or Kettlebell Swings), do them properly.

ANNOUNCEMENTS:
Nope.