Ruck It – Core Work

  • When: 09/09/19
  • QIC: Acolyte
  • The Pax: Bitcoin, Double Dipper, Hilfiger, Acolyte (QIC)

On a warm, muggy morning, 4 men conquered the fart sack for a morning of core work.  For my first Q back in while, we didn’t stray far from our starting point, but that didn’t make it any easier.  As the clock struck 0530 – we got started.

Since we would be working a lot of the core (with weight) we did a thorough warm up before getting started

SSH x 20

Cotton Picker x 10

Wide Cotton Pickers x 10

Cat/Cow Stretch

Lying Thoracic Stretch

Runners stretch

Sun Gods x 20 (both ways)

Baseball Shoulder/Tri stretch

After warm up with started with a fast paced loop around the park back to the gazebo for some core work:

Three cones awaited for:

Round 1

Slow bear crawl to Cone 1

Cone 1 – Wood Choppers x 8 per side

Bear Crawl – ruck drag to Cone 2

Cone 2 – Overhead Squat Hold x 10 sec

Overhead carry to Overhead Lung back to beginning

Rinse and Repeat

The PAX completed 1 loop around the parking lot back to the Gazebo for:

Round 2

Slow bear crawl to Cone 1

Cone 1 – Weighted Side Bends x 20 per side

Bear Crawl – ruck drag to Cone 2

Cone 2 – American Hammers x 20 (4 count)

Farmers  carry back to beginning

Rinse and Repeat

The PAX completed 2 loops around the parking lot back to the Gazebo for:

Round 3:

Slow bear crawl to Cone 1

Cone 1 – LBCs x 50

Bear Crawl – ruck drag to Cone 2

Cone 2 – Weighted Dying cockroach x 20

Overhead carry to Overhead Lung back to beginning

Only 1 round completed then back to the gazebo for:


LBCs x 50

Upright – Freddy Mercuries x 20

PAX closed with COT and prayers.

Announcements – Grow Ruck Sandhills – coming up in November.  Check webpage for more details.

It was great to be back and leading this group of devoted men.  I hope everyone has a great week!

~ Acolyte

Ruck It – 300 Redux

  • When: 06/10/19
  • QIC: Acolyte
  • The Pax: Acolyte (QIC), Double Dipper, Hilfiger, Mr. Roboto, Shrute, Stegasaurus

A PAX of 6 showed up this morning for a remake of the classic 300 workout.  After a brief explanation of the workout plan, we jumped in.


  • SSH x 20
  • Cotton Pickers x 10
  • Wide Cotton Picker Stretch
  • Cat/Cow Stretch
  • Downward Dog
  • Upward Dog
  • Shoulder/Tricep Stretch
  • Neck Stretch

The plan of the workout was as follows:

25 Pull Ups – No pack (modification – 5 second hang = 5 pull ups)

Lap around parking lot

50 Dead Lifts – with pack

Lap Around Parking Lot

50 Pushups – no pack (modification = 25 pushups with pack)

50 Step Ups with pack (modification – box jumps without pack)

50 American Hammers

Lap around parking lot

50 Squat Presses

Lap around parking lot

25 Pull Ups

Great work this morning gentleman.  Special prayer request for Double Dipper as he heads to Florida this week to join and relocate his family to New Bern.  We are excited for you to be reunited with them all and look forward to meeting them.  Godspeed

Announcements – Sasquatch sign up is now live under our pre-blast page.  So far Bitcoin, Shrute, and myself are signed up to Ruck.  Would love to have another great showing from New Bern PAX.

“Keep your face always toward the sunshine – and shadows will fall behind you” – Walt Whitman

I hope everyone has a wonderful week. Thanks for the opportunity to lead this morning!

~ Acolyte




Mother Rucker

  • When: 05/13/19
  • QIC: Acolyte
  • The Pax: Cantore, Double Dipper, Hilfiger, McRib, Mr. Roboto, Acolyte (QIC)

On a seasonably warm and humid morning, a PAX of 6 gathered for a post-Mother’s Day workout.  As the clock struck 0530 – we got started.


  • Cotton Pickers x 10
  • Runners Stretch
  • Downward Dog
  • Sun Gods x 20
  • Shoulder/Tri – Stretch
  • Neck Stretch

The Thang;

Todays workout complete a reverse loop along East Front Street to Broad Street to Hancock Street to South Front Street and back.  We completed 4 stops for a series of exercises which included:

  • Ruck Pack Swings x 12
  • Blast Off Pushups x 12
  • Squats x 12
  • Overhead Press x 12
  • Mountain Climbers x 12
  • Monkey Humpers x 12 (1 set)

We made it back to the gazebo in enough time for 1 set of 10 pull ups or 10 leg ups – depending on your preference.  We closed with announcements and prayers.  DOn

  • Don’t forget Saturday is our turn to join JAX for their kickoff AO.  Oz on Q.  See previous Back blasts for details and locations.  Caravan of Clown cars to meet.

Have a great week everyone!!

~ Acolyte


The Bear – Avenging The Point Beat Down

  • When: 05/04/19
  • QIC: Acolyte
  • The Pax: Acolyte (QIC), Cuddy, Double Dipper, Gander, McRib, Mr. Roboto, Peeping Tom

A small group of 7 Super-humans converged on New Bern High School to battle the Bear.  Many of us had attended Deuce’s beat down at The Point on Friday, and our legs were feeling it –  so today’s theme was avenging The Point.  After a few minutes of mumble chatter, we got started.


  • 20 Side Straddle Hops
  • 10 Cotton Pickers
  • 10 Wide Cotton Pickers
  • Cat Stretch – OYO
  • Downward Dog OYO
  • Upward Dog OYO
  • Hamstring Stretch
  • Shoulder/Triceps Stretch
  • Neck Stretch
  • Chest stretch

After a thorough warm up, we made our way to the Avengers Tower (AKA covered area) for:

The Thang:

Inside Avengers Tower awaited 6 stations of Super Human feats – 2 exercises per station. The goal wasn’t about speed, but AMRAP with good form.  Each exercise was performed with 45 seconds of work with 15 seconds rest, and moving onto 2nd Exercise.  The Pax completed 2 full rounds and a 3rd speed round of 25 seconds/10 seconds of rest up to the very end.  The stations were as follows:

Station 1 – THOR

  • Overhead Farmer’s Carry – 20 yards (30lb Dumbell)
  • Elf on a Shelf – 30lbs

Station 2 – IRON MAN

  • Weighed Punches – 15 lb dumbells
  • Dips

Station 3 – SPIDERMAN

  • Wall Walkers
  • Spider Planks


  • Panther Crawls
  • Decline Merkin

Station 5 – HULK

  • Hulk Smash – 10lb Medicine Ball
  • Box Jumps


  • Weighted Irkin (30lb Ruck Pack)
  • Weighted American Hammer (25 lb plate)

We finished with about 5 minutes to spare to head back to the parking lot for COT and closing prayer.  Amazing effort and teamwork by everyone!!  I think we all agreed we will feel this one tomorrow, but the good news is that Thanos was defeated!  Thank you for allowing me to lead today!

“There was an idea to bring together a group of remarkable people, to see if we could become something more.  (And we did).” – Nick Fury

Ruck It – Low Body Blast

  • When: 4/29/19
  • QIC: Acolyte
  • The Pax: Acolyte (QIC), Bitcoin, Double Dipper, Mr. Roboto, Schrute

A beautiful morning at Union Point this morning with 5 men posting to start their week off right.  YHC came flying in HOT for the workout – but made it just in time for:


SSH x 10

Cotton Pickers x 10

Sun Gods x 10 (both directions)

Figure 4 Glute stretch (both sides)

Cross Leg Stretch

Hamstring Stretch

Shoulder/Tri/Neck stretch

After a thorough warm up, the PAX took off toward Front Street.  As the title suggests, this workout was a Lower Body Blast.  Everything was done Low and at a slow pace, with a 3 count down / 1 count up.  We rucked the loop from Front Street to Hancock Street to Pollock Street to Water Street with 3 stops in between

Stop 1

Goblet Squat x 20

Lunge x 40 (20 per leg)

Overhead Squat Hold x 20 seconds

Rinse and Repeat

Stop 2

Steps Ups x 20 (10 per leg)

Bulgarian Split Squats x 20 (10 per leg)

Single Leg Calf Raises x 15 per leg

Rinse and Repeat

Stop 3

We dropped the packs for this one:

In and Out Squats x 20

Toddler Squats x 15

Plyo Knee Jumps x 10

Finished with a FAST STRIDE back to the cars for Name-o Rama, COT, and Prayer.

Announcements/Upcoming Events:

  • Jacksonville Launch – Saturday 5/18 – Deuce sent out a pre-blast about startup in JVL.  More information to come, but would be great to have a strong showing for this one.  Oz to Q with a focus on the 2nd F.
  • Brews and Bites – my wife is hosting an event to support Allies for Cherry Point this coming Friday 5/3.  I have attached a link to the event.  Family friendly event in the lot next to Galley store.  Live music by Tom Gossin, Air Show, Food Trucks, Unlimited Beer and Wine with entry fee
  • Walk-In Bathtub – performing this weekend at City Laundry
  • Q’s Needed – if you haven’t signed up in a while, we are in need of Leaders.  If you’ve never Q’d – sign up and co-Q with someone.

Thanks for the opportunity to lead this morning.  Have a great week everyone!

~ Acolyte