Ruck It!

  • When: 05/20/19
  • QIC: Mr. Roboto
  • The Pax: Bitcoin, Double Dipper, Mr. Roboto (QIC)

3 Men posted for a beautiful morning of Ruckership with a side of Fartlek. Coupons this morning were the shovel flag and a 40 pound sandbag.

Started with Sun Gods x10 IC, forward and reverse, Cotton Pickers x10 IC, and Imperial Walkers x10 IC.

PAX were instructed to grab the shovel flag and the sandbag and off they went. The group passed the coupons after each stop.

Traffic circle field: Sandbag Pull Throughs with Merkin. Line up about arm’s length apart, Rucks on. Pax pulled the sandbag from one side of their body, using their opposite side arm, through to the other side of their body. Once through, that Pax called “down” to initiate the group merkin. Next Pax pulled the sandbag through and called the merkin, and so on down the line. Last man repeated the process in the opposite direction until the sandbag reached the first man. Down and back twice. Rinse and Repeat for one down and back.

Sculpture Garden: Linked Arm Lunge Walk. Pax linked arms so that the lunge walk would be in unison. Lunge to far sculpture. Take a break for Squats x10 SC. Linked arm lunge walk back to where the shovel flag was planted.

O’mark’s Rear Parking Lot: Ruck Pull Throughs with Merkin. With rucks off, pax now pulled their own rucks through to the other side followed by a merkin. 10x SC. Rinse and Repeat.

CresCom Bank Parking Lot: Squats, 3 Rounds. Counted by pax who shouldered the sandbag, rotate sandbag for each round.

Zaytoun-Raines Field: Merkins x10 IC. Rucks off. Sprint to Middle Street intersection, mosey back. Sprint to The Next Chapter Books and Art, mosey back.

Crossing East Front back into Union Point Park, Partner Sandbag Carry at double time pace. Shovel flag carrier ran circles around sandbag team.

Gazebo Field: 6 ct. Squat – Ruck Press – Overhead Press x10 IC. LSF x20 IC.

Sasquatch! Ruck or Run options.

Mr. Roboto
ども ありがと

Loops (Deja Vu)

  • When: 05/20/19
  • QIC: Goose
  • The Pax: Oz, Lil Wayne, 2 Fingers, Sandbagger, Winthorpe, Faulkner, Plan B, Kevorkian, Unicorn, Goose (QIC)

10 men gathered.  No FNG’s.  Mission Statement given (some say perfectly).   Then the Deja Vu started kicking in for some…


SSH x 20 4CT

Cotton Pickers x 10 4CT

Imperial Walkers x 15 4CT

Sun Gods x 10 4CT (Forward and Reverse)

Pigeon and Quad Stretches – OYO

Downward Dog and Upward Dog stretches


We moseyed to the Garber Ministry Center parking lot.  Lined up and sprinted the length of the parking lot, did 10 Merkins IC; sprinted back and did 20 Squats IC.

Snake Run on the road looping around Ministry Center.

Returned to parking lot.  Sprinted to the end, did 10 Merkins IC; sprinted back and did 20 Lunges OYO (10 each leg).

Indian Run on the road looping around Ministry Center.

Returned to parking lot. Sprinted to the end, did 5 Merkins IC; sprinted back and did 20 Squats OYO.

Scout Run on the road looping around Ministry Center.  Imperial Walker exercise by lead.

Returned to parking lot. Sprinted to the end, did 15 Merkins IC; sprinted back and did 20 Lunges OYO (10 each leg).

All You Got (AYG) Run  on the road looping around Ministry Center.  Stopped at Stop sign (waited for Oz, 2 fingers and Lil Wayne to catch up with the PAX).  Moseyed back to the NBGCC entrance and then an AYG to the parking lot.

Mary (not):

We circled up for Announcements and Name-O-Rama.  No time for Mary.  We prayed it out.  Good work by all.  Thank you Cuddy for the Q inspiration last week.  If your not a Q’er, do what I did…find a workout performed by someone else and then Rinse and Repeat.  Thank you guys for allowing me to lead…Need more Q’s.

Fellowship in Jacksonville

  • When: 05/18/19
  • QIC: Oz
  • The Pax: Gertrude, McRib, Ron Burgundy, Bitcoin, Shaft, Linus, Cooter, Avenatti, Cousin It, Pyro, Hot Spot, Noonan, Mr. Roboto, Half Note (FNG), Ralph (FNG), Griswold, Monkey Wrench, Code Red, Black Dog, Gander, Stay Puffed, Alfred, Cat Fight, 210, 420, Double Dipper, Cheech, Maytag, Purple Rain, Wintorpe, Blue Hawaiian, Lil Wayne, Half Time, Navy, Oz

35 men from gathered from far and wide this morning for a little Fellowship and to Give It Away


SSH IC x20, Sun gods forwards/backwards IC x10, Windmills IC x10, Very Important Leg Exercises IC x6 each, Imperial Walkers IC x15, Star Jacks on up  x15, Monkey Humpers IC x15, Goofball IC x15, Low Country Crab IC x15, Copper Head Squats IC x15


Power Merkins, Partner Derkins, Squirkins – all IC x15

Catch Me If You Can with 3 Burpees

B.O.M.B.S (50 Burpees, 75 Overhead Claps, 100 Merkins, 125 Big Boy Sit-Ups, 150 Squats). Sprint to far cone for all but with Squats when we Bear Crawled to near cone

Wheel Barrow, Empty Wheel Barrow, Lt Dan/LBC to near cone


Bruce Lee – American Hammer, Leg Lifts, LBCs, Heel Taps, Crunchy Frog all IC x20 followed by 100s


Sasquatch: Greenville – July 27th

F3 Dads Camp: Camp Seagull – August 16th-18th

Closed in Prayer

Well done today men!  What a great time!  Was an honor to lead!


Clown Cars To Jacksonville 0600 at NBHS

  • WHAT: Jacksonville Expanson
  • WHERE: Jacksonville Commons Rec Complex
  • WHEN: 5/18/19 Gather 0655 Hard Start 0700 Hard Stop 0800
  • WHO: Any man or FNG
  • WEATHER: 70s
  • WHY: Share the Love
  • PREVIEW: Meet at NBHS at 0600 for Clown Cars to J'ville. Some will hang around for afterwards for Coffeteria. Others will head back after the workout. Hope to see many of you tomorrow as we Give It Away!!

Backblast- Symmetry at The Point

  • When: 05/17/19
  • QIC: Lil Wayne
  • The Pax: Bitcoin, Black Dog, Blue Hawaiian, Cuddy, Deuce, Double Dipper, Flank Steak, Gander, Ingrown, Mr. Roboto, Peeping Tom, Pyro, Sandbagger, Stye

Good Times at the Point this morning.  15 brave men came together and got right into it with:

10 SSH IC, 10 Mountain Climbers IC, 10 Cotton Pickers IC, 10 High Knees IC, 10 Windmills IC. We moved on to

1 Lap followed by 1 set of BLIMPS: 10 Burpees, 20 Lunges, 20 Imperial Walkers, 20 Merkens. 20 Plankjacks and 20 Squats.  Next was

Ascending Cur Crawl- 1 Derken with feet on curb, Bear Crawl across street to next curb, 2 Derkens, Bear Crawl back and so up to 13 Derkens.  That was a tough one.  We next did

Indian Run to field by traffic circle on Front, where we did:

5 exercises OYO.  After each exercise, sprint to 1st cone (~50 yards), lunge to 2nd and mosey back to the start for next exercise.  Exercises were:

50 SSH

50 Merkens

25 Burpees

50 LBC’s

25 jump squats/25 squats

Indian Run back to Union Point, where we did

Descending Curb Crawl: same as before, only starting at 10 Irkens and going down. Then there was a

Half Lap followed by BLIMPS with 5 Burpees and 10 each of the other exercises.

That was it.  Nice work and thanks for coming!  Have a great weekend!


Fellowship in Jacksonville

  • WHAT: Jacksonville Expansion
  • WHERE: Jacksonville Commons Rec Complex - Meet Near Skate Park
  • WHEN: 5/18/19 Gather 0655 Hard Start 0700 Hard Stop 0800
  • WHO: Any man or FNG
  • WEATHER: 70s
  • WHY: Share the Love
  • PREVIEW: Partner Up!


  • When: 05/15/19
  • QIC: Deuce
  • The Pax: Double Dipper, Sandbagger, Stye, Faulkner, Bubbleguts, 420, Cuddy, Harris Teeter, Gander, Lil Wayne, 2 Fingers, Oz, Black Dog, Kevorkian, Roboto, McRib, Peeping Tom, Flank Steak, Bitcoin, Deuce (QIC)

20 men wanted to taste what may have been the last of the chilly and humidity-free eastern NC mornings for several months. While YHC promised (and delivered) little running, there was plenty of movement to get up the heart rate.

Warmarama consisted of Windmills, Frankensteins, Michael Phelps, a Blue Hawaiian lap, Mountain Climbers, and Hillbillies.

After a short mosey to the brick walls, 20 each of Box Squats, Alternating Step Ups, and Wojos. Another short mosey under the clubhouse was followed by Plank Step Downs (10),  Air Presses (30), and Hand Release Merkins (10). Mosey up the back steps and back to wall. Rinse and repeat.

What is a workout without a little running?  5 laps around the parking lot with a stop after each lap for Burpees (with an extra Merkin added to the Burpee at each stop).

Return to our original starting point of the morning for a round of 20 ATMs followed by a Blue Hawaiian  lap.  Rinse and repeat twice.

Line up along one end of the parking lot for 10 Wojos, run to the middle for 10 Monkey Humpers, run to the far end of the parking lot for 10 more Wojos, and return with a stop in the middle for 10 more Monkey Humpers.

With a little time to kill, mosey back under the clubhouse for a round of 7s.  Decreasing Burpees on one side of the fence with increasing American Hammers after climbing back over the fence.

No time for Mary

Reminder about F3Jacksonville launch THIS SATURDAY!!  Meet at NBHS at 6 to carpool or at 7 at the Richard Ray Park at the Jacksonville Commons.  Sasquatch info also is available





The Bear – 8

  • When: 05/11/19
  • QIC: Honey Wagon
  • The Pax: Bubble Guts, Morning, Cuddy, Harris Teeter, Peeping Tom, Gander

May 11, marked the 8th month since the Honey Wagons left our home for Hurricane Florence.  We will be moving back Memorial Day weekend!  Let me know if you will be in town that weekend, as I may need a hand to move the bigs things

7 gathered on this warm and humid spring morning to start their weekend with the Bear! With no FNGs we started right away with….

SSH x 24, 4CT
Cotton Pickers x 8, 4CT
Windmills x 8, 4CT
Sun Gods x 8 4CT, Forward and Backward
Downward Dog Calf Stretches


Mosey over the practice field…
Round 1 one member threw the frisbee and selected an exercise to perform on the way to the frisbee, upon reaching the frisbee the Pax did 8 Merkins and 8 American Hammers, rinse and repeat for each member
Mosey to the side entrance of the high school for 24 dips, rail crawl, finishing with 24 calf raises
Round 2 same as round 1
Mosey to the wall for 8 count balls too the wall, people chair, and air presses
Round 3 same as round 2 and 1
Mosey to the side entrance of the high school for 24 dips, rail crawl, finishing with 24 calf raises
Round 4 same as previous rounds

Fire Hydrants x 20 4Ct

We closed with Name-O-Rama, Announcements, and a short Prayer.