Ruck It for 6/15

  • When: 06/15/20
  • QIC: Mr. Roboto
  • The Pax: Bitcoin (RESPECT), McRib, Mr. Roboto (QIC)

To the disappointment of some, and the relief of others, there was no rain. None-the-less, 3 showed up to get their ruck on.


Sun Gods x10 IC, forward and reverse
Abe Vigodas x10 IC
Carrot Pickers x9 IC, plus 1

The Thang

We rucked around town with various stops including the bricked corner at the river on E. Front for Squats x20 SC and Merkins x12 SC.

Checked out Change Street, they seem to have recovered well from Florence.

Duck walk to the stop sign on on New at Hancock.

Quick stop in front of UTC’s for the old two cheek salute – Monkey Humpers x20 IC.

Stop in front of Tryon Palace for another round of Squats x20 IC followed by Romanian Deadlifts x12 SC.

Stop outside of First Batist Courtyard for another round of Squats x20 SC and Merkins in series.

Back to Union Point Park for


LBCs x20 IC
Freddy Mercurys x15 IC
6in  x10sec


Thanks for a good morning start. Coffeeteria at Kitchen on Trent.

Mr. Roboto

Ruck it!!!

  • When: 03/02/2020
  • QIC: Mr. Roboto
  • The Pax: Bitcoin, McRib, Mr. Roboto

I think it’s been about 3 weeks since my last post to a workout (for a variety of excuses, some legit, some not so much) and this morning, 5am was feeling EARLY. I made it safely to the AO, but if we’re being honest here, and since Double Dipper already said he and Gander (ahem!) were going to the Fartlek, I was hoping no one else was going to show so that I could sleep it out in the car for the duration of the “workout”. I can only imagine one of New Bern’s finest knocking on my window to see what was going on. And with the way my night went, he/she probably would have showed up about 10 minutes into my slumber instead of the 45 minutes I would be hoping for. Turns out there was no encounter with law enforcement, but my dreams were dashed none the less; 2 others showed up to ruck this morning.

So we rucked around town for a little while with occasional stops for exercises. 2 1/4 miles.

Exercises consisted of:

  • Incline Merkins x30 SC + x20 SC
  • Calf Raises x40 OYO
  • Squats x20 SC + 20 SC
  • Long Plank with Merkins interspersed. Not nearly 8 days.
  • Step Ups x10 each leg OYO
  • Maybe a few more

Concluded with count-a-rama, name-a-rama, and prayer-a-rama.

Turns out, as the case has been every single other time, no matter how hard it is to get up and go on any given morning, going was the best decision I could have made. I was engaged mentally, emotionally, and phyiscally thanks to the conversation and the leadership of today’s Q. Humble brag? Be stronger than your strongest excuse; F3 is always a great start to the day. And a streak starts with 1, right? See you Wednesday. No OYO.

Mr. Roboto

The Point

  • When: 01/24/2020
  • QIC: Mr. Roboto
  • The Pax: II Fingers, Bomble, Cuddy, Haggis, McRib, Stick Built, Winthorpe, Plan B, Gander, Schrute, Double Dipper, Peeping Tom, Black Dog, Faulkner, Morning, Mr. Roboto (QIC)

16 came out for the pre-coffee beatdown. Kotters to Bomble who had not been out in a while and we were all glad to see him. YHC showed up in a vest that he forgot to take off and leave in the car.  Lots of Pax were shedding layers as the morning wore on. Here’s why.


  • SSH x30 IC
  • Mountain Climbers x15 IC
  • Carrot Pickers x10 IC

The Thang:

Short mosey to field where the Christmas Tree had been and the tire tracks there to prove it. The routine was the following:

Round 1: 10 merkins, 10 squats, 10 big boy situps, 10 burpess followed by a lap around the park.
Round 2: 9 of each exercise followed by a lap.
Round 3 though 10 decreased the rep count by 1 each round all the way down to 1 of each exercise followed by a lap around the park.

The original intent was to pick up the 6 by joining him in his exercises and final lap, but it was hard to all sync up, so the Pax fell into a shoulder to shoulder plank line for a Carolina Choo Choo Lunge Walk. Pax on one end would lunge walk down the line to the other end while the remaining pax held plank. As Pax finished their final lap of the previous routine, they’d fall into the train. We did this for at least one cycle where pax rotated plank holds from standard, to side plank on each side and then to reverse plank.

Next routine was ATMs
Alternating Shoulder Taps x10 IC
Tempo Merkins x10 IC
Merkins x10 SC

Followed by IBSs
Imperial Walkers x10 IC
Baryshnikovs x10 SC
Squats x10 SC


  • Twisting Pistons x10 IC
  • Gas Pumps x10 IC
  • LSF x10 IC

Closed with Count off, Name-a-rama, annoucenments and prayer. We have 16 signed up on Team F3 New Bern for the Bridge Run and that’s the highest number of registrants of any team so far. Let’s keep it going!

It was an honor to lead. Thanks for coming out. No OYO.

Mr. Roboto

The Point for 1/24

  • WHAT: The Point
  • WHERE: Union Point Park
  • WHEN: 01/24 - Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Low 40s
  • WHY: There's no better time than now to say yes.

    • ♩ ♫ The best part of waking up, is a beatdown before your cuuuup ♪♩

Ruck It – Prince Harry and Meghan Markle Leaving the Firm

  • When: 01/20/2020
  • QIC: Mr. Roboto
  • The Pax: Gander, McRib, Double Dipper, Mr. Roboto

4 Pax gathered at Union Point where the wind blew cold. Planks and pain bubbles were not on the menu today, nor did the headline have anything to do with the workout, so we just started rucking. Out of the park to start our laps around the block following E Front to Pollock to Craven and back down to S Front. Each lap we stopped at the Convention Center wall for the following:

Lap 1:
– Incline Merkins x12 SC
– Incline Mountain Climbers x10 IC
– Step Ups x10 Each Leg OYO

Lap 2:
– The above plus front hold ruck squats x20 SC

Lap 3:
– The above plus standard ruck squats x20 SC
–  Dips x15

Lap 4 gave us just enough time to get back to the Gazebo for hard stop at 6:15. Got in 2.25 miles.

Possible rucking group for 5K Bridge Run. Sign up under the F3 New Bern Team.
Prayers for a friend lost too early and another on the edge, both due to heart attack. And Prayers for recovery.

2 of the group then went for a 3 mile run. Pleasure to lead.

Mr. Roboto


Cinderellas at the Bear

  • When: 01/11/2020
  • QIC: Mr. Roboto
  • The Pax: Black Dog, Double Dipper, 420, Dean Wormer (Chapel Hill), Cable, Chestnut, McRib, Peeping Tom, Plan B, Morning, Mr. Roboto (QIC)

11 strong at the Bear this morning. YHC has been working with stick legs for many years now (it’s not just a clever last name) and thought maybe working on some weighted squats might help put a little bulk on. And so, cinder blocks were strategically placed for the pax to stumble on post warm-a-rama.


  • SSH x25 while waiting for any potential late arrivals.
  • Indian Run, 2 lines out gathering lot and over to student lot.
  • Parking block shuffles x2
  • Parking block hop overs x10 forward and back.
  • Rocky Balboas x10 IC (this took a little time to get the hang of for some of us, others I don’t think ever got it)
  • Frankensteins x10 IC

The Thang:

Partner up and then say goodbye to your partner. Partner A went to the lot entrance while Partner B went to the opposite corner. Partner A would perform merkins while Partner B performed cinder block sqauats, or Cinderellas, then Flap Jack.

Rep count was 4, 8, 12, 16, 20, 16, 12, 8, 4. Each exercise got the same number of reps per round so that Pax performed 100 of both Cinderellas and Merkins. Well done.

From the far corner, cinder blocks were moved along with us to the covered area. They did not participate on this round of the following exercises, OYO.

  • Bulgarian Split Jumps x10 – Left Leg
  • Dips x10
  • Bulgarian Split Jumps x10 – Right Leg
  • Irkins x10
  • Step Ups x10 – Left Leg
  • Dips x10
  • Step Ups x10 – Right Leg
  • Irkins x10
  • Bulgarian Split Jumps x10 – Left Leg
  • Box Jumps x10
  • Bulgarian Split Jumps x10 – Right Leg
  • Box Jumps x10
  • Calf Raises x30
  • Unks
  • Calf Raises x30

We grabbed our cinderblocks and carried them along with us to the Pull Up bar behind the school.  Pax sat in People’s Chair along the wall passing a cinderblock between each other, down and back, while 1 of the Pax performed 5 pull-ups. They then rotated into the line while another Pax did pullups and so on until all Pax got some pull-ups in.

Again bringing the cinderblock, we moved the practice field. 3 cones were laid out and Pax were instructed to set their blocks on far cone line and then return the near cone. Partnering up again, routine was as follows.

Round 1:
Partner A – SSH waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Sumo Cinderellas x10, mosey back.
Flap Jack.

Round 2:
Partner A – Mountain Climbers waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Kettle Bell Swings x10, mosey back.
Flap Jack.

Round 3:
Partner A – LBCs waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Kettle Bell Swings x10, mosey back.
Flap Jack.

With about 7 minutes left, we collected our blocks and the cones and proceeded back to the “shovel flag” for Mary (not for 15 minutes).

  • Roshamburpees – Rock, Paper, Scissors between partners holding Chillcut
    • Round 1: Loser does 2 burpees
    • Round 2: Loser does 4 burpees
    • Round 3: Loser does 6 burpees
    • Ties: Both Pax do 2 burpees
  • Freddy Mercurys x10 IC
  • American Hammers

Prayers of thanks for fathers and their contributions to our lives, and for support when we lose them.

Bridge Run is on March 28th. Sign up under the F3 New Bern Team.

Mr. Roboto