Bushwood – Painfully Slow, Painfully Fast

  • When: 08/07/19
  • QIC: Mr. Roboto
  • The Pax: Blue Hawaiian, Cuddy , Faulkner, Ingrown, Kevorkian, Morning, Mr. Roboto (QIC), Oz, Peeping Tom, Pyro, Sandbagger, Stick Built, Unicorn, Winthorpe, Plan B, Goose, Gander, Stye, Doorknob, Black Dog, Double Dipper, Little Dipper

24 for today’s Bushwood. Here’s what happened.


  • SSH
  • Sprinklers
  • Imperial Squat Walkers
  • Carrot Pickers
  • Tempo Merkins
  • Blue Hawaiian Lap back to Employee/Overflow Lot

2 rows of 6 cones set were set up for a Bear Crawl Rack and Stack. 10 reps of exercise 1 was performed at the 1st cone, then 10 reps of exercise 1 followed by 10 reps of exercise 2 were performed at the 2nd cone continuing on through 6 cones where an exercise was added at each. Bear Crawl between cones. Exercises were:

  • Crab Cakes
  • Freddie Mercuries
  • Merkins
  • Mountain Climbers
  • Squats
  • Dying Cockroaches

Plank for 6.

Cinder blocks were so patiently waiting for the Pax in the mulch alongside the 10th fairway along with 4 sets of cones down the fairway. Here’s where the painfully slow, painfully fast kicked in. The routine was this:

Step 1:
Partner A: Cinder Block Squat and Overhead Press (Slow 3-count down and explosive up) x15
Partner B: Plank
Flap Jack

Step 2:
Partner A: Cinderblock Merkin x12
Partner B: Responsible for placing, steadying, and assisting the cinder block on Partner A’s back.
Flap Jack

Step 3: 
Mosey to the cones for 3-stage Suicide Sprints.

Rinse and Repeat Steps 1-3 with reps decreasing to 12 and 10, then 10 and 8.

Mosey to the knee wall for Dips x20, x15, x10

Down to the river for Hill runs up to the 18th Green. Completed 3 times with LBC’s for the 6 before Pax repeated once more, then moseyed to under the clubhouse.

Wall sits for 6.

  • Donkey Kicks x5 with 5 second hold on wall
  • Donkey Kicks x10 with 10 second hold on wall

Mosey back to Employee/Overflow for Mary

  • Squats x25 SC
  • American Hammers x15 IC
  • Low Slow Flutter x10 IC

The End

Glad to see everyone there this morning. Thanks for working so hard alongside me and pushing each other. Thanks for letting me screw up demonstrations and forget key instructions, and for making fun of me for it but letting it be ok for me to fix it and move on.

As Ty Webb, played by Chevy Chase, once said, “the Zen philosopher, Basho, once wrote, ‘A flute with no holes is not a flute. A donut with no hole is a danish.’ He was a funny guy.”

Mr. Roboto
ども ありがと

Bushwood – Painfully Slow, Painfully Fast

  • WHAT: Bushwood
  • WHEN: Wednesday, Aug 7th - Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Mid 70s and Humid
  • WHY: There's a force in the universe that makes things happen. And all you have to do is get in touch with it, stop thinking, let things happen, and be the ball.
  • PREVIEW: Gloves would probably be good.

Guerilla Ops MACV-SOG

  • When: 08/05/19
  • QIC: Mr. Roboto
  • The Pax: Schrute, Little Dipper, Double Dipper, Doorknob, Hilfiger, Bitcoin, Mr. Roboto (QIC)

7 HIMs showed up despite the coin-flip chance of Thunderstorms this morning. It would have been all good, because a majority of the work was done under the cover of the Gazebo.

This month, Ruck It is focusing time to complete GORUCK’s August #RuckingChallenge in attempt to recognize the Green Berets who operated in the jungles, mountains and rice paddies of Vietnam. Here’s the link to learn more: https://www.goruck.com/august-rucking-challenge.

This week’s workout was the MACV-SOG (Military Assistance Command, Vietnam – Studies and Observations Group). Special Forces’ involvement in Vietnam began just prior to, and during, the early days of President Kennedy’s administration. In small teams and detachments, SF supported CIA guerrilla operations in Burma and Laos 1960-1962. Then, in September of 1962, SF teams began arriving in Vietnam from the 1st Special Forces Group (based in Okinawa) and from the 5th and 7th Special Forces Groups (based in Fort Bragg, NC). By the end of 1962, SF had established approximately 30 Civilian Irregular Defense Group (CIDG) camps, known as A-camps. Many of these SF soldiers would become part of MACV-SOG, which was established through the “MACV-SOG General order #6,” January 24, 1964.

The exercises for this workout were as follows.

100 no push-up burpees (ruck on)

– THEN 2 ROUNDS of –

– 24 ruck swings
– 64 push-ups (ruck off)
– 24 ruck squats
– 64 sit-ups (ruck off)

**Each partner did half the reps, being split up however was choosen with
ONE person working at a time. IF YOU ARE SOLO, COMPLETE HALF OF THE REPS**

YHC had a false start and then tried to make it easier than it should have been. Thanks to Bitcoin for keep us straight both times.

The PAX finished shortly before 6, so we had time for 3 laps and then a lazy COT. No Mary.

If you haven’t ordered your patch, go and do it now – https://www.goruck.com/patch-guerrilla-ops/. It costs nothing other than honesty, hard work, and sweat. Even shipping is included, so there’s no excuse. If you missed today, go ahead and do this workout on your own and show up next week. Bitcoin will lead. Hopefully he doesn’t screw up because YHC won’t  be there to help him. We know Bitcoin is solid though.

Mr. Roboto
ども ありがと

Guerrilla Ops – August #Rucking Challenge

  • WHAT: Ruck It
  • WHERE: Union Point Park
  • WHEN: Monday, Aug 5th - Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Upper 70s with 50% chance of Scattered Thunderstorms
  • WHY: You have the chance to earn a patch with this one.

    • This month, GORUCK honors the Special Forces (SF) soldiers who served in the Vietnam War and shaped the history of the Green Berets. There are 4 partner workouts that when completed earn you a patch from GORUCK to proudly display on your ruck. Bitcoin and YHC decided we’d help everyone out and Q these 4 workouts at Ruck It. If you can’t make it to Ruck It each week this month, GORUCK includes an option to scale so you can do it solo.

      Tomorrow’s workout will be the MACV – SOG WORKOUT.

      • Step 1 – Order your patch here: https://www.goruck.com/patch-guerrilla-ops/.  Patches will ship late Sept.
      • Step 2 – Show Up
      • Step 3 – Rinse and Repeat for the next 3 weeks.
      • Step 4 – ???
      • Step 5 – Profit!!!

      If you have to miss a week, here’s the link to the workouts so that you can keep working towards earning your patch: https://content.goruck.com/rucking-challenge/August-Rucking-Challenge-Guerrilla-Ops.pdf.

      See you in the Gloom..

SHIRTS! Pre-Order is Up Again

A number of you expressed interest in purchasing some new F3 New Bern shirts. So I got a new pre-order put up. The pre-order is open for 2 weeks and there is a 12 shirt minimum for it to go through. That means if 1 person buys 2, that leaves 10 more that need to be purchased by any number of other Pax. This round we’ve added an option to buy an F3 New Bern logoed UltraSport SeatShield to keep your Swamp Ass off of your vehicle’s fine italian leather. It will count towards the 12 shirt minimum. Select size OSFA (one size fits all).

F3 New Bern Shirt Pre-Order

Pre-orders will be taken until end of day 07/10/2019.
These shirts will then be ordered from the screen printer for delivery by end of July 2019.

Ruck It Backblast

  • When: 06/17/19
  • QIC: Mr. Roboto
  • The Pax: Hilfiger, Schrute, Doorknob, Bitcoin, Mr. Roboto

5 men kicked the fartsack to show up for a little rucking this morning. Here’s what they got.


  • Windmills x10 IC
  • Moroccan Night Clubs (not Abe Vigodas) x10 IC
  • Cotton Pickers x10 IC


Ruck at quick pace out of Union Point toward Pollock St. Left on Pollock to City Hall steps for Calf Raises x50 OYO. Continue back down Craven to the lot across from Morgan’s for 2 rounds of 7’s. Squats/Merkins and then Squats/Deadlifts.

Cross Craven into the central parking area between Middle and Craven streets. There we did an approximately 30 yd Lunge Walk with Ruck overhead.

Quick stop in Bear Plaza for some Step Ups x10 each leg, OYO.

Left on to Middle with a stop at S. Front for Al Gores while we waited for the traffic light to change and the recycling truck to pass through the intersection.

Our next 30 yds was an Inch worm. From standing position, hands down to feet and walk hands out for 1 merkin, then walk feet up to hands and stand up. Repeat for 30 yds.

Quick pace toward behind the Double Tree and down to the rear of the Convention Center. Stop for Derkins x10 SC and then Irkins x10 SC. Continued quick pace back around front and then on to the Gazebo for


  • Big Boy Sit-ups (using Ruck on feet as counter weight) x20 SC
  • LSF with Ruck Press on the Pax count x12 IC
  • Freddy Mercuries sans ruck x10 IC

That was it. The Pax crushed it today. Nothing but perserverence despite the thick humidity and difficult exercise. However, it must not have been enough for Bitcoin since he felt obligated to do some more pull-ups after COT.

Next week’s Ruck It will meet at the Forbes Mobile Home Supply (https://goo.gl/maps/KxRu2wbDbC94gtsq9) for a little ramp and stair work. Don’t forget to sign up for Sasquatch! Seriously, it’s a good time.

Mr. Roboto
ども ありがと

Ruck It

  • WHAT: Ruck It
  • WHERE: Union Point Park
  • WHEN: Mon, June 17 - Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Dry in low 70s
  • PREVIEW: Rucking and Ruckercise

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

Bushwood: I’d like to thank my legs for always supporting me.

  • When: 04/03/19
  • QIC: Mr. Roboto
  • The Pax: Bitcoin, Black Dog, Faulkner, Flank Steak, Gander, Goose, II Fingers, Kevorkian, Lil Wayne, McRib, Morning, Oz, Peeping Tom, Plan B, Pyro, Sandbagger, Stye, Mr. Roboto (QIC)

18 men came out for a chilly morning in the Gloom. YHC had the idea to supplement some hard work with a little light humor.

Starting with Warmarama in the Employee Lot:

  • Rocky Balboas x20 IC
  • Carioca down and back
  • High Knees down
  • Butt Kicks back

Mosey to Garber Ministry Center Lot:

  • Carrot Pickers x15 IC
  • Michael Phelps x10 IC
  • Sprinklers x10 IC with some grunting


4 Corners Escalator with mosey between corners.

  • Corner 1 – Mike Tysons x10 OYO
  • Corner 2 – Above plus Squats x20 OYO, LBCs for the six
  • Corner 3 – Above plus Pickle Pointers x30 OYO, SSH for the six
  • Corner 4 – Above plus Sumo Squats x40 OYO, LBCs for the six

Mosey back to NBGCC and over to raised bed wall

  • Irkins x12 IC
  • Derkins x12 IC
  • Merkins x12 IC
  • Step Ups x12 IC – Start and FInish with Left
  • Step Ups x12 IC – Start and FInish with Right

Mosey under club for Hip Slappers x10 IC – 2 rounds

Stay there for a segment of La La Leggy

  • Squats x20 SC
  • Left Leg Lunges x20 SC
  • Right Leg Lunges x20 SC
  • Squat Jumps x20 SC

“Hill” Runs x3 Laps (Golf Cart Ramp) and then back over to the raised bed wall.

  • Irkins x10 IC
  • Derkins x10 IC
  • Merkins x10 IC
  • Calf Raises (Bush Humpers) x30 OYO

Back to Employee Lot for Mary

  • Pickle Pounders x15 IC
  • Freddy Mercurys x10 IC

And done. Thanks to my legs for always supporting me. Thanks to my arms for always being by my side. Thanks to my fingers because I’ve always been able to count on them. And thanks to my balls for always hanging in there.


F3 Dads Camp at Camp Seagull is scheduled for August 16-18 – Sign up link still forthcoming.

F3 Lejeune in Jacksonville is coming. Launch is Saturday, May 11th, 7 am at Richard Ray All American Park. We should get a group of PAX to show up. Carterico’s Purple Rain has the first Q. Let men you know in Jacksonville know that this is happening and/or send their contact info to f3lejeune@gmaiil.com

Here are the jokes were sprinkled throughout the morning. And thanks to everyone else who chimed in with their own!

When does a joke become a dad joke?
When the punchline becomes apparent.

6 out of 7 dwarves are not happy
(This joke was pretty short.)

What do you call a dumb boat?
An idi-yacht.

What’s brown and rhymes with Snoop?
Dr. Dre

Why do fish swim in salty water?
Because pepper makes them sneeze.

What has 4 letters, sometimes has 9 letters, but never has 5 letters….and always has 6 letters.

What noise does a 737 Max make when it bounces?
Boeing, Boeing, Boeing

How many South Americans does it take to change a lightbulb?
A Brazillion

How do you find Will Smith in the snow?
Look for the fresh prints.

What’s blue and not heavy at all?
Light blue.

What’s the internal temperature of a Tuantaun
Luke warm.

I accidentally handed my wife a glue stick instead of a chapstick.
She still isn’t talking to me.

How Long is a Chinese name.

If a blue bird has blue babies, and a black bird has black babies, what kind of bird has no babies?
A swallow.


Mr. Roboto
ども ありがと