Step Lively!

  • When: 06/29/20
  • QIC: Gander
  • The Pax: Mr. Roboto, BitCoin, YHC

3 pax gathered to start the week right, so we jumped into:


  • Carrot Pickers 4CICx10
  • SSHs 4CICx10
  • Baseball Stretches
  • Downward Dog

The Thang

We headed out at a brisk pace to the traffic circle, up Broad St, left on Fleet St and back to Union Point. Along the way we made 5 stops to build our own ladder of Irkinsx10, Dipsx10, Step-Upsx10, Rucksack Curlsx20 & Overhead Rucksack Extensionsx20. Logged 2.2 miles and a noce sampling of Leakage.

6:40 & Ready to Q

  • When: 06/27/20
  • QIC: Gander
  • The Pax: Imp (Carpex), Shawshank & 2.0 B-Flat (Taylorsville), Plan B, Double Dipper, Winthorpe, Black Dog

Having fart-sacked many Saturdays this year, I woke up yesterday at 6:40 & was ready to Q and be the bacon. Having checked to see if anyone had signed up, I hit the ground running. Arrived at The Bear at 6:56 finding only 3 Cousin Eddies waiting to see if anyone from the home team would show. Lo & behold, 4 more pax arrived. No announcement needed, so we got started. Having no Weinke to follow, I led the pax around the AO, and the following is a loose remembrance of our workout.


  • SSH 4CICx20
  • Carrot Pickers 4CICx10
  • Mountain Man Poopers 4CICx10
  • Baseball Stretches OYO

The Thang

We started off in a Catch Me If You Can Indian Run utilizing 2 burpees. Arriving at the side benches, we did:

  • Dips OMDx20
  • Step Ups 4CICx10
  • Dirkins OMDx20
  • Irkins OMDx20
  • Rinse & Repeat
  • To the ramp for a rail crawl up & hold a plank while waiting – rinse & repeat 2 more cycles

Mosey to the track, partner up for:

  • Mosey to far end of track
  • Pull-upsx5 while partner does LBCs
  • Mosey+43% sprint to other goalpost
  • Pull-upx5 while pdoes LBCs
  • Hyper Mosey (walk) back to starting point in the shade
  • Rinse & repeat cycle with changes of LBCs to WWIIs & Mosey+67%

Mosey to overhang, where we worked our way up the steps with CCRs (Cuddy Calf Raises)x20 each step OYO.

Located a box in the shade for:

  • Pickle Pointers 4CICx20, holding final point for 30s
  • Horizontal Step-Ups 4CICx20, holding final position for 30s
  • Dips OMDx15
  • Dirkins OMDx10
  • Irkins OMDx10

Hyper moseyed to the ramp for another rail crawl with a bear crawl back down the ramp under the tunnel of love.

Hyper moseyed to the wall facing the parking lot for:

  • ¬†Wall Sit with pax count x10 in a foreign language
  • Australian Mountain Climbers 4CICx10
  • Wall Sit with a pax count of 15

Mosey back to starting point for:


  • LBCs 4CICx20
  • Box Cutters 4CICx20

Tapped out with 7 minutes remaining. Great work by all.

I encouraged everyone to utilize their extra 7 minutes to do something positive for someone else.

Thank you for letting me fill my Q desire.




  • When: 05/01/20
  • QIC: Gander
  • The Pax: Peeping Tom, Morning, Double Dipper, BitCoin, Cornfed, Unicorn, Mathlete, Black Dog, Goose, Faulkner, Plan B

A even dozen pax posted this moist beginning of May. Restaurants and bars will be open again soon, but just to remind everyone of what is open for curb side pick up, we did a little tour. No FNGs, so we jumped right into.


  • SSH 4CICx20
  • Imperial Walkers 4CICx20
  • Sun Gods 4CICx10, reverso
  • Downward Dog OYO
  • Burpees OYOx5

The Thang

We moseyed the streets of the big city and stopped at the following locations and did a few exercises.

  • Black Beard’s – Reverse Plank Marches 4CICx20
  • Cypress Hall – Mountain Climbers 4CICx20
  • MJ’s – Iron Mikes SC OOx20
  • Baker’s Kitchen – American Hammers 4CICx20
  • NOTE: The previous 3 exercises were rinsed & repeated in a rotating fashion
  • Bella’s Cafe – Single Leg Bridges 4CICx10, switch legs, bridge hold, repeat
  • Beer Army – Army (Diamond) Merkins OMDx20, rinse & repeat
  • Thai Angel – Sweat Angels 4CICx20
  • Prohibition – 100’s (Black Dog answered the trivia question of when did Prohibition start ? 100 years ago – for being the first to answer, he got to lead the count)
  • Galley Store – Dirkins OMDx20; Irkins OMDx20
  • Persimmons – Crabby Patties 4CICx20
  • Sadly, Bay Leaf was closed as I was not aware it was partially open. An Indian Run could have been implemented, but that would have led down a rabbit hole of Christopher Columbus’ misadventures. (Hope my 4th grade history memory is correct here)

We then were to mosey to the rails at the river walk, but a sighting of Purdy Mouth doing his Virtual Workout and looking very lonesome, an audible was called and we lined up for a glorious Monkey Humper salute to the tune of 4CICx20.

At the river walk handrails, we performed 20 Pull-Ups OYO and 20 Toddler Squats OMD. Moseyed back to the flagpole.



Counted, named, no announcements requested – sorry about that – getting rushed by Goose. Closed in Lord’s Prayer.

Thank you for the opportunity to lead.



Curb Side Pick Up

  • WHAT: The Point
  • WHERE: Union Point Park - Flag Poles
  • WHEN: 5/1/20 Gather 5:15, Hard Start 5:30; Hard Stop 6:15
  • WHO: Any man, FNG and especially fartsackers!
  • WEATHER: Glorious
  • WHY: Dip your toe back into F3 so you can hit it hard next week, or the following, or when you feel OK, or when...

What the Ruck?

  • When: 02/24/20
  • QIC: Gander
  • The Pax: BitCoin, Gander (YHC)

A pax of 2 gathered for some F3 Ruck It! this beautiful morning.


  • SSH 4CICX15
  • Sun Gods 4CICx10, reverso
  • Carrot Pickers 4CICx10
  • Hanging Leg Raises OMUx10

The Thang

With no real plan in place, we Rucked 2.5 miles & stopped for occasional exercises which may or may not have included:

  • Irkins OMDx20
  • Box Steps 4CICx10
  • Dips x20
  • Merkin Squats 4CICx15


  • LBCs OMUx25
  • LSF 4CICx15

Forgot to name, count & pray. It was YHC & BitCoin – we were busy chatting




Impromptu Q

  • When: 02/19/20
  • QIC: Gander & Pax
  • The Pax: Blackdog, Double Dipper, BitCoin, II Fingers, Oz, Faulkner, Goose, BubbleGuts

Wednesdays are usually packed. But I guess the rain/threat of rain kept the pax locked down in the fartsack. However, a hearty pax of 9 braved the possibilities to post on what turned out to be a great morning. The rain stopped and we got started with an impromptu Q by YHC.


  • SSH 4CICx15
  • Sun Gods 4CICx15, reverso
  • Baseball Stretches OYO
  • Carrot Pickers 4CICx15

The Thang

Started off with a Blue Hawaiian, returned to the parking lot. Due to the lack of a planned routine, YHC chose to do 11s with the exercises being chosen by the pax. II Fingers chose Burpees. Don’t ask II Fingers.

11s across middle parking spaces – Monkey Humpers & Merkins.

Indian Run to Bushwood entrance for Mountain Man Poopers 4CICx15.

Prisoner mosey back to parking lot.

11s across middle parking spaces – Burpees & single count Plank Jacks.

Scout run to Bushwood entrance with scout performing Copperhead Squats. At entrance Star Jumps OMUx15.

Snake speed walk back to parking lot (was really hard to stop the runners from running).

11s across middle parking spaces – American Hammers (4C OYO) & Box Cutters.



Closed with name-o-rama, announcements and prayers for all the caregivers in our families and community.



2×10 is 20

  • When: 2/10/20
  • QIC: Gander
  • The Pax: Double Dipper, McRib, YHC Gander

A strong pax of 3 gathered for a ruckin’ good workout.


  • SSH 4CICX10
  • Good Mornings 4CICX10
  • Mountain Man Poopers 4CICX10
  • Rail Leg Lifts OMUX10

The Thang

We rucked up & headed out for long loops around the Union Point parking lot. Each time we passed the flagpoles, we performed the following:

Laps 1, 3, 5 & 7

  • Tempo Squats 4CICX10
  • Merkins OMDX10

Laps 2,4,6 & 8

  • Overhead Ruck Press OMUX10
  • Kettle Ruck Lifts OMUX10

No time for Mary. Count off, announcements, prayers.