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.

F3 WELCOME & DISCLAIMER:

  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.


WARM-O-RAMA:

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

 

THA-THANG:
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.

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

COUNT-OFF & NAME-O-RAMA
Teacher’s Pet, Sir Mix A Lot, Tom’s, Soybean, Woodpecker, Hitch, Ramen, Four Eyes

CIRCLE OF TRUST/BOM: Joel 2:12-13
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.

 

MOLESKIN:
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.

ANNOUNCEMENTS:
Look out for CSAUP Ruck Simulation coming soon…

Sir Mix A Lot is Q’ing the next Ruins workout on 7/19…..

Donut run

Dozen PAX for a dozen donuts
(YHC’s iPhone cut Bootheel out of the photo–it cut a few dozen out of the photo below too. Friggin’ iPhones…)

THE SCENE:
Quarter-mile, donutty-circular loop by the University of Memphis Library.
Insulin ~25 mIU/L (probably–not a professional or an endocrinologist, but we DID have a professional endocrinologist on site! #bonus).
**SPOILER ALERT** 0 Merlot splashers, because we’re not ’bout that life.

F3 WELCOME & DISCLAIMER
VERY YES.

WARM-O-RAMA:
Nope.

THA-THANG:
YHC had been wanting to do the Krispy Kreme Challenge since hearing about it in January. It just so happened that our running workout coincided perfectly with Krispy Kreme’s 81st birthday (at least, according to Wikipedia–I wasn’t there). Toms & Gus approved it. No further excuses were needed.

The challenge standard is a 2.5 mile run, the consumption of a dozen donuts, and a 2.5 mile run back to STARTEX.

Given our 45 minute time limit, the following modifications were offered:
Be an adult and make your own decisions
Run for time instead of distance (2x 20 minute runs)
Eat fewer than a dozen donuts
Save donuts for the end

Look at everyone not splashing merlot 25 minutes in

Initially, 10 dozen Krispy Kreme glazed donuts were ordered, but sufficient bitching scaled it back to 7 dozen. Krispy Kreme then generously threw in 6 dozen more. This photo was supposed to show all 13 dozen, but likely cropped them out like how Bootheel got cut from the pic above.

13 dozen donuts. 3 dozen cropped somehow??

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
Dirty Dozen: Bootheel, Ergo, Costello, Crayfish, Gepetto, Toms, Sir-Mix-A-Lot, Doubtfire, Cowpoke, Orange Julius, Granola, and Garmadon (FNG).

CIRCLE OF TRUST/BOM:
As far as YHC could tell, today was Krispy Kreme’s 81st birthday. There isn’t anything special about the number 81, but there is something special about the way we mark time. Many of us mark significant events with anniversaries and seasons. In fact, today, Sir-Mix-A-Lot shared in the COT that he was celebrating 1 year of sobriety from pornography. How we mark time reflects what we value. YHC encouraged the PAX to reflect on what events they commemorate and may want want to commemorate moving forward. YHC encouraged PAX with 2.0s to think about potential rites of passages, as our culture, for whatever reason, does not have a clear path to adulthood.

MOLESKIN:

For me, today marks the end of a season of waking up earlier than I should, exercising longer and more frequently than I should, and scrolling through more CSAUP arguments than I should. It was an interesting season. Lots of great friendships and memories.

ANNOUNCEMENTS:

Patches are available.
Register for GrowRuck.

Monkeys on an Escalator

THE SCENE: About 75 degrees, clear with a beautiful sunrise in sight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC X 15

Baby Arm Circles IC X 15 (forward and reverse)

Daisy Picker IC x 15

Mummy Kicks IC x 20

Finkle Swing

Mosey to bike gate and back to shovel flag

THA-THANG:

Four Corner Escalator

Combination of Four Corners and an Escalator.  Split into four groups. Four exercises . 10 big boy sit-ups,  run to the next corner on the longer stretches and crab walk to the next corner on the shorter stretches. On the next corner, we escalate  – 10 big boy sit-ups + 20 Bobby Hurleys . Move to next corner  10 big boy sits-ups + 20 Bobby Hurleys.  Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins. Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins + 40 Squats.  Now it’s time to back down the escalator 40 Squats + 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups. The next corner 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups, and so on until we get all the way back down to just 10 big boy sit-ups

Howling Monkeys

In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises, without letting go of the ankles.

Playground Track Mosey + Dips and Incline Merkins

Mosey around playground track with two stops at the long stone picnic tables

Stop 1:

2 sets –

15 x Dips

15 x Incline Merkins

Stop 2:

1 set –

15 X Dips

15 x Incline Merkins

MARY:
Ran out of time for Mary

COUNT-OFF & NAME-O-RAMA
14 Pax – 1 FNG (Carmen Sandiego)

CIRCLE OF TRUST/BOM:
 “I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” John 15:5

It’s easy for us to go on auto-pilot with our jobs, our responsibilities, our marriages, kids, etc.  Take to time to abide in the vine, the loving nurturing presence of God. By yourself, in a crowded room, with friends and family, we are always connected to the Vine. He is always there to help us and give us life if we abide in Him.

MOLESKIN:

ANNOUNCEMENTS:
Four Eyes asked for devotional ideas and 3rd ideas for serving, etc.

First Nation Run for the win.

THE SCENE: Humid, typical summer day in Memphis
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • 1 lap around the oval office
  • SSH x 25
  • Abe Vigoda’s x 10, increasing speed to Windmills x 10
  • Hamstring, calf and quad stretches OYO

THA-THANG:
PAX were separated in groups based on self-determined mile time averages.  Groups were: <7 minutes, 8 minutes, 9 minutes, and >10 minutes.  Q then scrambled the separate groups into a line with PAX of varying speeds.  The idea was that the lead runner would set the pace for the line.  The Q would determine when the next PAX would sprint to the front of the line and we would then run the pace of the new lead.  Our target distance was 3.5 miles.

We ran down Zach Curlin –> West on Central –> South on Patterson –> East on Walker –> North on Zach Curlin back to the Oval office.  We did 2 laps for a total of 3.6 miles.

Between laps, we did Merkins x 10 in cadence and had a 10 second count for recovery.  The line was re-scrambled at that time for change in group speed.

MARY:
Q was at the six and Mary exercises were guided by the PAX, while a few were pushing to all in on the run.
COUNT-OFF & NAME-O-RAMA
17 PAX (no FNG, 1 Irish goodbye – Four Eyes): Father Abraham, Tomb Raider, Teacher’s Pet, Pirtle, Vocals, Beauty Shop, Mmmbop, Sir Mix A Lot, Toms, Goldilocks, Mr. Belding, Frogger, Soybean, Crayfish, Hall Monitor, Bottomless (Q)

CIRCLE OF TRUST/BOM:
Discussed that the varying speeds and conditioning levels is likened to how each of us is in our daily walks and life situations.  Some PAX are conditioned and ready for more intense challenges and trials while others are working towards that goal.  Still, each PAX was mutually encouraged by each other despite the varying degrees of conditioning.  Idea was stressed that each HIM brings something to the table that encourages, sharpens and betters the HIM around him.

Prayers: Bishop, Mmmbops son, that is being put in a very difficult and abusive situation.  Prayers for Mmmbop to engage that situation with the Spirit.  Prayers for Father Abraham and custody of his daughter
MOLESKIN:
First time to Q at the Barracks and the PAX were all very encouraging towards each other.  Thankful for the PAX that started MARY while I was at the six and appreciate Four Eyes doing that on the first lap around.  Was encouraged by Mmmbop’s perseverance and completing the full run even when given an opportunity to take a short cut.  Spoke the quality of HIM that was represented that day.
ANNOUNCEMENTS:
Grow Ruck September 2018

More than I can bear!

THE SCENE:  Approximately 78 degrees with light intermittent showers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Imperial Walkers IC x 15

Daisy Pickers IC x 15

Baby Arm Circles IC x 10 (Both directions

Finkle Swings

Mosey around playground track

THA-THANG:

11s with Bear Crawl/Crawl Bear –

  • Bear crawl across parking lot and perform 10 jump squats
  • Crawl bear back across parking lot, place feet on curb and perform 1 derkin
  • Continue with standard 11s routine (9 jump squats, 2 derkins; 8 jump squats, 3 derkin, etc.) until all PAX get to 1 jump squat and 10 derkins.

– Bonus mosey around playground track

Circle Burp – 

All PAX stand in circle and do high knees. Going counterclockwise each PAX says “down” when he is ready and all PAX drop and do one burpee. We did this all the through twice adding a second pushup to each burpee in the second round.

MARY:

LBFCs – Little Baby Flutter Crunches (combo of flutter kick and LBCs) IC x 15

Manatee – Superman position, twist back to hold right leg with left arm hold for 30 secs. Twist back to hold left leg with right arm, hold for 30 secs. Recover.

American Hammer IC x 31

ABCs IC

COUNT-OFF & NAME-O-RAMA
11 PAX – Dewey (QIC), MIB, Sir Mix-A-Lot, Crayfish, Bottomless, Teacher’s Pet, Ergo, Pirtle; 2 FNGs – Bye Bye Birdie and One and Done;  1 Willy Loman – Cyclops (from The Fort, SC)

CIRCLE OF TRUST/BOM:

YHQ talked about the importance of honesty. We all need someone we can trust to talk about our struggles. We can go through the motions of accountability without really being honest with ourselves and others. We’ve all got to remember that we’re all human and have faults, and there are those who love us unconditionally (like God loves us) who will accept us no matter what we have to share with them.  Be honest. Don’t hide, it’s not worth it.

MOLESKIN:
Pirtle referred to this as the “I Will Destroy Your Shoulders’ Q”, but personally I’m feeling it more in my legs! Jump squats and bear crawls are a painful combination. Thanks to everyone who came today!

ANNOUNCEMENTS:
Four Eyes speaking at Second Pres. tomorrow – see Slack for more details

Exercise in the Morning

THE SCENE: Warm but a hint of less humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching, SSH, probably something else
THA-THANG:
DORA! One partner ran, slid, backpeddled, carioca’d, bear crawled and crawl beared while the other did:

  • 100 roll over merkins
  • 200 BBSUs
  • 300 calf raises

We followed that with some sprints

MARY:
Users Choice. I don’t remember much.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Stop for the one.
MOLESKIN:

ANNOUNCEMENTS:

Four Eyes is speaking Thursday morning at 2 Pres.

The hardest thing you did at OF before 6:30 today

THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 penalty burpees for the AOQ forgetting the flag.

stretching, SSH, baby arm circles
THA-THANG:
We did a circuit:

  • Station one: CMU squats and overhead press times 25
  • Station B: high knee burpees.
  • Station 4: plank walk around an island
  • Run to and from the Bike Gate
  • Continue circuit
  • At 6, we paired off for Burdened Bear Crawls. One partner does a bear crawl while the other partner pushes against their shoulders for resistance.

MARY:
100’s, alternating straight leg crunches, multiple mountain climber variations
COUNT-OFF & NAME-O-RAMA
14 Pax with 2 FNGs (Take Two and Nacho Grande)
CIRCLE OF TRUST/BOM:
Encouragement to look at own beliefs, ideals and values and see where we might be wrong.
MOLESKIN:

ANNOUNCEMENTS:

“Thirty-Three” workout at the Barracks

THE SCENE:  78 and humid

F3 WELCOME & DISCLAIMER: I am not a professional.  You are not being paid to be here.

WARM-O-RAMA:

  • SSH x 20, Imperial Walkers x 10, Daisy Pickers x 10, Donkey kicks x 10 (on both legs)
    THA-THANG:
  • One mile: 3 laps at a conversational pace, final lap slightly faster
  • Frog hump relay: Split up into teams of 4/5, frog jump to the cone, sprint from cone to and touch pavement, sprint back to tag your partner.  Winning team takes a victory lap; losing team won 33 jump squats and 33 merkins for each respective win.  (teams were mixed up between relays)
  • “Thrill of the chase” relay: choose a partner close to your speed; partner one gets a head start, sprinting out about 5 feet to a cone; once partner one reaches the cone, partner two chases him.  losing partner had 33 air squats and 33 Carolina dry docks for each respective loss. (partner 2 got the head start for the second round)
  • one cool down lap

MARY:

  • Freddy Mercury (Goldilocks), ABCs (Shoestring), American Hammers (Sir Mix-a-lot), Iron cross (Crayfish), LBCs (Bottomless)
    COUNT-OFF & NAME-O-RAMA
    19 PAX (1 FNG) – Shoestring, Hall Monitor, Vocals, Mr. Belding (FNG), Speaker, Teachers Pet, Father Abraham, Ramen, Scout Team, Bottomless, Crayfish, Jekyll (from South Carolina), Tomb Raider, Pirtle, Bookworm, Squeegee, Sir Mix A Lot, Frogger, Goldilocks
    CIRCLE OF TRUST/BOM:
    THIRTY-THREE was the number for any count today because that was the age of my college mentor/discipler at the time of his death.  He meant a lot to me, and one principle he often emphasized was the importance of having 3 types of men in your life: a Paul (older, wiser, willing to speak into your life, can help you avoid bumps and potholes) a Barnabas (An encourager, typically close in age and stage of life, accountability), and a Timothy (younger, can mentor them and speak into their life).  Each relationship is critical to our growth and development as men.
    MOLESKIN:
    Shoutout to Jekyll from South Carolina.  He shared about Whetstone and how they’re applying it in his home F3 group.  Thanks for joining and sharing!
    ANNOUNCEMENTS:
    “Wander Ruck” – name given by Shoe Strings for the 9pm-Midnight Ruck and Beer gathering tonight.  Check Slack for details.

Pinch hit Q – rugby field style

Bruce was supposed to be on Q but is out of town, and Four Eyes was gone as well, so I got to pinch hit today.

THE SCENE:   Beautiful day for a beatdown, but humid as all get out, felt like 80,  nice breeze though
F3 WELCOME & DISCLAIMER:  Was disclaimed.

WARM-O-RAMA:
SSH IC x 20, Imperial Walkers IC x 20, Windmills IC x 20, Daisy Pickers IC x 15, stretch what ails-ya

THA-THANG:

Workout was performed as a team today.

First task, moving the big tractor tire to the corner of the field…teamwork was displayed.

Double Quarter Pounder:

  • Sprint to the 25 yards and do 25 merkins, run backwards to goal line.
  • Sprint to the 50 yards and do 50 squats, run backwards to goal line.
  • Sprint to the 75 yards and do 75 Mountain Climbers, run backwards to goal line.
  • Sprint to the 100 yards and do 100 Side-Straddle Hops, run backwards to goal line.
  • RINSE AND REPEAT – Except for the 100 yard sprints, every cone you cross = 2 burpees

4 Corners: Time was running short, so only got one round in.  Split PAX into 4 groups.

  • Sprint to first corner on the football field to perform 15 Derkins on the big ole tractor tire.
  • Sprint to second corner to perform 10 lunges per leg.
  • Sprint to third corner to perform 15 Irkins on the platform.
  • Sprint to fourth corner to perform 10 lunges per leg.

PAX then helpfully moved tire back to starting position.  Not as much teamwork with this movement.

MARY: Upon mosey-ing back to startex, found that the shovel flag had fallen out of the concrete dirt where it was placed, so all PAX paid the penalty burpees

BBSU x 20 IC, LBC x 20 IC, Hello dollys x 20 IC, Jane fonda x 15 per leg IC

COUNT-OFF & NAME-O-RAMA
11 PAX – 1 FNG:  Soybean, Mamas boy, Streaker (FNG), Goldilocks, Scout team, Sir Mix-a-lot, Father Abraham, Dewey, Teacher’s Pet, Bottomless, moth balls

CIRCLE OF TRUST/BOM:
YHC was been learning about great men of olde,  either from bible (for teaching kids sunday school this past year), David vs, Saul, or Samson, or from history, Alexander Hamilton (been trudging through the Ron Chernow biography for over a year…still not done), or Lincoln, or MLK.  YHC then came across a devotional thought from a pastor in Florida on that greatest time waster since facebook instagram that really made me think of F3.  All of these men, no matter how powerful or wise, all had something in their lives that led to a fall, whether it was bad decision making, lack of wisdom, weakness, or just overwhelming circumstances.  What differentiated the successful men from those who were doomed, wasn’t the mistake, per se, but that those who were successful had surrounded themselves with people who loved them, supported them, and as the pastor put it, “kept them from falling too hard or too far”   David’s heart was given to the Lord and he had the prophet Nathan to keep him accountable.  Saul was too prideful and was seeking power all on his own.  Hamilton had his wife and family to fall back on (despite several years of infidelity, they never left him).  MLK had his family, and a core group of men who helped lead in non-violence marching beside him, especially when times got really tough for him.

It made me think that F3 has led me to this group of men who help to sharpen me #ISI, to encourage me, and to be there when I make mistakes.  I pray that we will always be a  group of men that will not let another brother fall too hard or too far.

ANNOUNCEMENTS:
Friday, June 16th, 9pm midtown RUCK.

Monday Morning Cardio Recovery in the OF

THE SCENE: Much more humid than Canada (just got back from Toronto yesterday evening); but the air was purer for sure
F3 WELCOME & DISCLAIMER: completed.  welcomed 1 FNG

WARM-O-RAMA:

  • SSH x 20
  • Arm circles x 20 (10 forward, 10 reverse)
  • Windmills x 20
  • Daisy Pickers x 20
  • Merkins x 10

THA-THANG:
After warm-o-rama, we moseyed briefly over to the East Pavilion playground area on East Parkway.  The goal of today’s workout was recovery.  Each move was done AMRAP at 30 second intervals:

  • Jane Fonda – LEFT
  • Abductor leg lift – LEFT
  • Horse step – LEFT
  • Forearm side plank – LEFT (repeat on RIGHT side)
  • 20 Merkins

Next circuit:

  • Glute lift – LEFT
  • Scorpion – LEFT
  • Shoulder stretch with Child’s pose – LEFT
  • Hamstring/Hip flexor combo stretch – LEFT
  • Step through groiner – LEFT
  • Pigeon – LEFT
  • Runner’s stretch push ups – LEFT (repeat on RIGHT side)

Next circuit:

  • “Polka” stretch
  • Hip circles
  • “Polka” stretch with step back lung (RIGHT then LEFT)
  • Double knee pulls
  • Front to back lunges (RIGHT then LEFT)
  • Double quad stretch
  • Glide lunge
  • Tin Man Zombie

Next circuit (on our six):

  • Glute rocker (RIGHT then LEFT)
  • Double knee pull (on ground with head raised for abdominal work)
  • Double pigeon pull (head raised for ab work)
  • Spinal twist
  • Scissor stretch (head raised for ab work)
  • Slow Freddie Mercury with a leg raise stretch (“Farrthing stretch”)
    MARY:
  • Banana on RIGHT side
  • Superman
  • Banana on LEFT side
    COUNT-OFF & NAME-O-RAMA
    7 PAX (1 FNG) – Moth Balls, Sir-Mix-A-Lot, Ergo, Goldilocks, Blart, Bottomless (AOQ), Scout Team (FNG)
    CIRCLE OF TRUST/BOM:
    Inspiration for today’s workout came from my recent trip out of town.  Spent 4-5 days away from my normal routine with my wife (sans children) and really appreciated the opportunity for recovery.  Often, we busy ourselves with daily routine, obligations, etc. and neglect the need for rest and recovery.  Felt like demonstrating its importance with our physical bodies was a good start, but also challenging the PAX to seek opportunities to recover and care for our spiritual and emotional needs as well.  This is where longevity and true quality of life occurs.

Prayers: Ergo returning to work after being on 2 week vacation; Moth Balls selling his home and the stresses associated with that.
MOLESKIN:
Appreciated the PAX encouragement today in doing something different than the normal.  Each time that I am given an opportunity to Q I want to provide something new or different that both challenges the PAX to get better but also gives them a new perspective.  I hope that was accomplished today.
ANNOUNCEMENTS:
No announcements