One Man, One Ruck

  • When: 10/14/19
  • QIC: Schrute
  • The Pax: Schrute

One man, one ruck and 45 minutes.  Straight rucking today started at Union Point, up Front st, left on Queen St, down George St, around the palace and down the decks back towards Union Point I go.

Black Ops

  • When: 10/10/19
  • QIC: Kevorkian
  • The Pax: Plan B, Peeping Tom, Faulkner, Blue Hawaiian, Bitcoin, Swamp Gas (FNG), Kevorkian

We had a ‘real’ F3 AO today, with the mission statement given via joint effort (thanks, Bitcoin) and welcoming an FNG, Luke Quebedeaux, Swamp Gas. We ran and rucked. Always a pleasure to be with this group.

Backblast- Here’s your 6-Pack, Sir

  • When: 10/09/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Black Dog, Bubble Guts, Cuddy, Double Dipper, Faulkner, Gander, Haggis, Kevorkian, Mr, Roboto, Oz, Peeping Tom, Plan B, Pyro, Winthorpe,

16 of us gathered this morning to work on our 6-Packs and legs in cooler-than-advertised weather.

Warm-a-Rama consisted of 1 Blue Hawaii Lap followed by

Mountain Climbers x 10 IC

Merkens x 10 IC

SSH x 10 IC

Imperial Walkers x 10 IC

Cotton Pickers x 10 IC

We then moved on to The Thang: we broke up into 4 groups of 4 at 4 corners with a cone in the middle.  While all members of a group were in plank, each person ran to the middle cone, did 10 squats, ran back until the next person went until all were done.  All others held plank until the 6 was in.  We then repeated that with lunges to the cone, monkey humpers, run back.  The 3rd round we did frog jumps, jump squats and ran back.  The 4th round we did bear crawl, 10 merkens and ran back.  Planked out, we moved on to

Bruce Lee: American Hammer x 20 IC, Leg Lifts x 20 IC, LBC’s single count x 20, Heel Touches x 20 IC, Crunchy Frogs x 20 IC, and 1 set of 100’s

Moving to the flower bed, we then did 1 set of Aiken Legs (20 squats, 20 box jumps, 20 lunges, 20 iron mikes) followed by a Blue Hawaii Lap.  This was rinsed and repeated x 2 for a total of 3 sets.

Then it was on to Bruce Lee #2

Back at the parking lot, we did a set of Lieutenant Dans to the middle cone, 10 Merkens and ran back.  This was repeated 2 more times with Lunges and Frog Jumps.

We finished up with Bruce Lee #3

Thanks for coming out.  Good work!

Fartlek BLIMPS

  • When: 10/7/2019
  • QIC: Oz
  • The Pax: Vagrant, Peeping Tom, Kevorkian, Cuddy, Winthorpe, II Fingers, Lil Wayne, Plan B, Blue Hawaiian, Oz

After warming up with Side Straddle Hops, Sun gods, Windmills and Leg Stretches, we ran out and backs of 1/4 mi x2, 1/2 mi, 1 mi, 1/2 mi and 1/4 mi with BLIMPS (Burpees x5, Lunges x10 each leg, Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30) at the end of each out and back.

We welcomed FNG, Vagrant, and closed in prayer

Ruck It BackBlast – A Little Harder

  • When: 10/7/19
  • QIC: Bitcoin
  • The Pax: Double Dipper, Hilfiger (RESPECT), Mr. Roboto, Schrute, Bitcoin (QIC)

What a morning for Ruck It.  Misting, cooler temps, wet grass, and a 40 lb. sandbag thrown in for good measure.  A Pax of 5 posted and we got started at the appointed time with the Welcome and Mission Statement.  No Disclaimer given as each of the Pax is well-experienced.


  • Sungods, IC, 10x Forwards, 10x Reverso
  • Cotton/Carrot Pickers, IC, 10x


YHC had pre-positioned the Bag-O-Sand at the starting point, as well as a cone down range about 25-30 yards.  Theme of the day – Station Work.  Each Pax performed the subject exercise at the station, rotated to the next station until each Pax had a turn at each station.  After each round, Pax took a quick lap around the block.  Modifications noted below.

Round 1

  • Station 1 – Sandbag Clean and Underhand Throw – down to cone and back
  • Station 2 – Ruck Curls – AMRAP until Pax 1 & 3 return to starting point
  • Station 3 – Ruck Bear Crawl to cone and back
  • Station 4 – Overhead Ruck Press – AMRAP until Pax 1 & 3 return to starting point
  • Station 5 – Upright Ruck Rows – AMRAP until Pax 1 & 3 return to starting point
  • Lap around Block

Round 2

  • Station 1 – Same
  • Station 2 – Same
  • Station 3 – Ruck-On-Front Crab Walk to cone and back
  • Station 4 – Same
  • Station 5 – Same
  • Lap around Block with YHC offering an analogy/philosophy for AMRAP and Mr. Roboto providing a story with no punchline.

Round 3

  • Station 1 – Same
  • Station 2 – Same
  • Station 3 – Ruck Lunge Walk to cone and back
  • Station 4 – Same
  • Station 5 – Same
  • Lap around Block with 2 stops for Ruck Caterpillars, 5x, OYO and return to grassy area for:


  • LSF with Static Ruck Chest Press, IC, 20x
  • Box Cutters with Static Ruck Chest Press, IC, 20x
  • American Hammers (no ruck), IC, 20x


  • Count-O-Rama, Name-O-Rama & Announce-O-Rama (Remember Deuce and his injury; Doorknob had successful heart stent procedure; Hilfiger reported a successful weekend of Gospel presentation at the Pamlico County prison; Mr. Roboto’s M will be starting a pursuit of an MBA; Need some QIC’s for Ruck It, especially for next Monday, Oct. 14)
  • YHC offered prayer and Pax was dismissed

Overall, Pax got in some excellent work today.  Even with cooler temps than last week, the sweat factor was much increased from our previous get-together.  Lil Wayne on Q for Bushwood, so you better bring your A-Game.

See You In The Gloom.

Bitcoin, out!

It’s Going To Suck

  • When: 10/05/19
  • QIC: Goose
  • The Pax: Black Dog, Cuddy, Double Dipper, Gander, Plan B, Goose (QIC)

6 MEN showed up unafraid and ready to better themselves no matter what.  Mosey to the track.  The Murph Challenge was explained.

Run 1 Mile.  100 Pull-ups.  200 Merkins.  300 Squats.  Run 1 mile.

We set out to do the most and best we could do.  We ran the mile (under 9 minutes).  Broke up the Murph into sets of ten (10 Pull-ups, 20 Merkins, 30 Squats).  Called an audible after 5 sets.  Ran the next mile (slightly slower pace).  Got 2 more sets in.  Ended up with 70 Pull-ups, 140 Merkins, 210 Squats.

Others chipped in with Mary.  Announcements (Bitcoin needs a Ruck partner).  Lord’s Prayer!


Ruck It PreBlast

  • WHAT: Ruck It
  • WHERE: Union Point Park Gazebo
  • WHEN: Monday, October 7; Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: mid-60's
  • WHY: Let's work
  • PREVIEW: Hopefully harder than last week

    • Minimum Ruck Weight:  30lbs.