Sandbagging Backblast

  • When: 10/28/2020
  • QIC: Sandbagger
  • The Pax: 420, Pyro, Mr. Roboto, Faulkner, Serena, Peeping Tom, Unicorn, WinthorpE, Two Fingers, Oz, Morning, Goose, Plan B, Black Dog, Father Mulcahy, Corn Pirate, Double Dipper, and McRib.

Mumble chatter started quickly this morning when the Q had the PAX mosey to Garber. 19 men showed up on another foggy morning for some leg work.

Warm O Rama:

Mosey to Garber
SSH IC x20
Jump Squat Holds – (a lethal combination of jump squats and Al Gore’s)
10 jumps, 10 second hold; 9 jumps, 9 second hold…1 jump, 1 second hold.

Mumble chatter recommenced

The Thang:

LBC’s IC x15
Catch Me if You Can – 5 Lt Dan’s, Backwards run (2 laps)
Dips IC x20

No Mercy Mile-ish –
Jog to turn 1; bear crawl to turn 2; jog to midpoint; 25 plank jacks IC x20
Jog to turn 3; lunges to turn 4; jog to midpoint; 25 squats IC x20
Rinse & Repeat x3

Parking Block Merkins Left Arm – IC x12; Right Arm – IC x12

3 sets of sprints, 3 exercises –
Lineup at one end of Garber lot, sprint to mid point then…
Incline Merkins IC x12, Copperhead Squats IC x12, Freddie Mercury’s IC x12
Rinse & Repeat 3x


Mosey back to NBGCC
Wojo Jumps/Bobby Hurleys IC x5


“Give to Give” by F3 Foundation –

Closed out in Prayer

YHC, Sandbagger


The Fartlek

  • When: 10/26/20
  • QIC: Cuddy
  • The Pax: Oz, 2 Fingers, Faulkner, Plan B, Peeping Tom, Sand Bagger, Black Dog, Goose, Panic Room, Cuddy

10 men gathered on misty Monday morning. With no FNGs we started right away with….

Windmills x 10 IC, 4 CT
Sun Gods (Sobriety Style) x 10 IC, 4 CT
SSH x 20, IC, 4CT
Downward dog calf stretches

We moseyed to Camelia Road and did 10 Burpees & 20 Squats, before continuing to the Trent Woods Office Suites. There we did 20 Merkins & 20 Toddler Squats. We followed with an Indian Run to Meadows Park stopping at the entrance to Bellfern for 20 Dips, 20 Irkins, & 15 Dips. At the park we Lunged to end & Carioca back; then Lt. Dan’ed to end & Carioca back.
We then ran to the intersection with Greenwood (Thank you Unicorn for the correction) for LSF x 20 before making our way back to the club parking lot for 75 Calf Raises (To make it an even 300 for those that attended 420’s Bear where we did 225).

Box Cutters x 20 IC, 4CT
Various Stretches

We closed with Name-O-Rama, Announcements, and a short Prayer.

We covered about 3 miles with faster group doing more with the loopbacks. It’s always an honor to lead this group.

Campus Tour

  • When: 10/24/20
  • QIC: 420
  • The Pax: Erin Brockovich, Faulkner, Morning, Black Dog, Doorknob, Cuddy, Double Dipper, Plan B, 420

A Pax of 9 gathered in the heavy mist this am for a tour of the NBHS Campus.  We started with:

Warm-O-Rama-Side Straddle Hops x 30, Carrot Pickers x 10, Windmills x 10, Sun Gods x 20 and Down Dog stretching

Mosey to side steps for 50 calf raises, Rail Crawl, 50 calf raises, Rail Crawl

Mosey to parking lot across from baseball field for Burpee Dan’s-1 Burpee-4 lunges and repeat across the parking lot

Mosey to the Wall by the practice field for BTTW 3 ct should taps x 10, People’s Chair 10 ct down the line, BTTW 3 ct shoulder taps x 10

Mosey to the benches for 10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkens, 30 Steps Ups

Mosey to the football field and line up side by side under goalposts-begin bear crawl while one Pax peals off and runs to tire to complete 3 tires flips and runs back to take their place bear crawling-next pax goes.  We completed about 250 yards of Bear Crawls (with a liberal amount of lunging mixed in).

Mosey one lap around track

Mosey to the Pull Up bar behind school-Pax planks while one pax at the time completes 5 pulls up and the rotates until everyone has had a shot

Mosey to the Overhang area for 25 calf raises per step=125 Then find a block for 10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkens, and 30 Step Ups

Mosey to the Wall for BTTW 3 ct shoulder taps x 10, People’s Chair 10 ct up and back

Mosey to the parking lot for Mary:  LSF’s x 20, Freddie Mercury’s x 20 and 90 second Plank

Counted, Named and Prayed.

Enjoyed it gentlemen-good to get back into the game.


Black Ops BackBlast

  • When: 10/22/2020
  • The Pax: Panic Room, Cuddy, Peeping Tom, Plan B, Bitcoin, Blue Hawaiian

a rucker and some runners pushed hard for various distances, but all finished in time to help push start a dead battery in peeping tom’s jeep.  great work by all and way to give it that extra “push” at the end


  • When: 10/23/20
  • QIC: Gander
  • The Pax: Acolyte, Black Dog, McRib, BitCoin, Double Dipper, Plan B, SandBagger, Lil' Wayne, CornPirate, DoorKnob, Goose, Morning, Mr. Roboto, CornFed

15 pax posted this morning – not sure if by choice, curiosity or just completely unaware of what was about to be put on them. You know how things look easier on paper? Then you start and think “Oh crap!”. Well, that is what happened to me at least. It was to be two simple circuits around Union Point.


  • SSH 4CICx26
  • Carrot Pickers 4CICx13
  • Sprinklers 4CICx13
  • Mountain Man Poopers 4CICx13
  • Windmills 4CICx13
  • Baseball stretches

The Thang

20 stations were placed around the soggy and sloppy field by the gazebo with varying coupons and associated exercises. I utilized the Double Dipper Tabata timer-thingy to set it up for 40 sec work, 15 sec rest/transition to the next station. Second round was changed to 35 sec. The stations were as follows:

  • Rail at gazebo – Pull-ups
  • 2 Buckets of Sand – Shoulder Shrugs
  • Cinder Block – Russian Block Masons
  • Cinder Block – Curls
  • Cinder Block – Murder Bunnies
  • 4×4 Post – Torso Twists
  • Bench – Dips
  • Chain – Bear Chain Crawl
  • Bricks – Iron Cross
  • Large Paver – Leg Lifts/Overhead Lift (paver and feet off the ground)
  • Little Giant Ladder – Overhead Press
  • Ruck Plate – Get-Ups
  • Swing – ‘Swerkin’ (legs pulled to chest)
  • Kettle Ball – U-hauls
  • Smaller Paver – Nolan Ryans
  • Soppy Ground – Starfish Crunch
  • Bucket of Sand – Bucket Lifts to Chin
  • Cinder Block – Lion Kings
  • Sand Bag – WWIIs
  • Basketball – Diamond Merkins

Stop 3 stations short of two full cycles. Named, announcements – see F3 website for Give-2-Give fundraiser, Hotdogs this afternoon at my office (2216 Trent Blvd) for anyone and everyone!

Lord’s Prayer by the pax.

Thank you for the opportunity to lead!


Gander – officially 52 today

Things to remember

  • When: 10/21/00
  • QIC: Gander
  • The Pax: McRib, CornPirate, Father Mulcahy, SandBagger, Serena, Peeping Tom, Faulkner, Goose, Black Dog, 420, Lil' Wayne, II Fingers, BitCoin, WinthorpE, PlanB, Pyro, Double Dipper

A pax of 18 gathered in the gloom for some perfect weather and what turned out to be a leg & ab day. I did toes & ankles yesterday, so I will keep moving up the body this week until I hit ear & scalp muscles on Sat.

I explained todays things to remember – my son’s 20th birthday and a 25th anniversary for me & Mrs. Gander. Say a prayer for her please.

No FNGs present, so we jumped into:


  • SSH 4CICx25
  • Imperial Walkers 4CICx20
  • Downward Dog
  • Quad & Pigeon Stretches

The Thang

Find a close by curb for High Heel Squats 4CICx25 tempo on 1, 2, 3. Blue Hawaiian back to the planter/wall, but too dark for Box Jumps, so we headed under the club. Found a piece of curb for Aiken Legs – OYO.

  • Squats SCx20
  • Box Jumps SCx20
  • Lunges SCx20
  • Iron Mikes SCx20

Moseyed back to planter/wall for Step-Ups with Knee Lifts 4CICx20. Then moved down to bottom of hill for…

  • Partner 1 up hill and back 2x; Partner 2 Slow Sumo Squats
  • Partner 1 up hill backwards and back 2x; Partner 2 Al Gore
  • Partner 1 up hill and back 2x; Partner 2 Plank
  • Partner 1 up hill backwards and back 2x; Partner 2 LBCs

Moseyed over to steeper hill at green side in 2 lines for…

  • Speed Run up hill 2x
  • Speedy Bears up hill 2x
  • Speed Run up hill 2x
  • Walk Backward up hill 2x

Moseyed back to hill for Absolution 8CICx20. From Plank position, perform a Groiner on 1,2; to a  Chilcutt on 3,4; perform a ChilliJack on 5,6; back to Plank on 7,8.

With some found time, we repeated the first hill cycle, but reduced the cycles to 1x.

Returned under the club to do another round of Aiken Legs OYOx20. Then moseyed back to planter/wall for another round of Step-Ups with Knee LIfts 4CICx20.

Moseyed back to the parking lot for a final round of High Heel Squats 4CICx25.


  • Starfish Crunch 4CICx20
  • LSF 4CICx20
  • LBCs OMUx25

Counted. Announcements – Free HotDog Dinner at my office Friday afternoon 3:00 – 6:00pm. Please let people know – I don’t want leftover hotdogs! We are also gathering donations (food and money) for the RCS Food Pantry. Donations can be dropped at my office at your convenience. Prayed.

Thank you for the opportunity to lead!



Ruck It BackBlast

  • When: 10/19/20
  • QIC: Bitcoin
  • The Pax: Black Dog (RESPECT), Doorknob, Gander (RESPECT), Purdy Mouth, Bitcoin (QIC)

Cardio Day at Ruck It.

Pax rucked up and took off from Union Point Park Gazebo with YHC setting an estimated 4mph pace.  As a bonus, each vehicle that passed by resulted in either:  A) Squats, 5x or B) Merkins, 3x, with an immediate return to pace.  Who know E. Front and Broad St. would be so busy at that gloomy hour?  Stopped at Tabernacle Baptist for some work on our Ruck Carrying Group:  Overhead Ruck Press, 15x; Upright Ruck Rows, 15x; Bent Over Ruck Rows, 15x; Ruck Curls, 15x.  Continue Rucking at pace with same provision for bonus.  Pax made its way back to Gazebo with a few minutes to spare so we repeated the Ruck Carrying Group exercises with 10x reps per movement.  Unofficial count of Squats = 60; Merkins = 36.  Pax actually may have worked up a sweat in the coolness of the morning.  Either that, or the humidity/fog was sticky.

Great morning in the Gloom.  Gander on Q for both Bushwood and The Point.  Looks like double coupon week.

Bitcoin, out.


  • When: 10/19/20
  • QIC: Oz
  • The Pax: Lil Wayne, Corn Pirate, Sandbagger, Serena, Faulkner, Peeping Tom, Plan B, Panic Room, Deuce, II Fingers, Oz

Needed to work on my tiny arms so we ran, sprinted, snake ran, carioca’d, backwards ran, scout ran, and moseyed around the big loop with six stops for ranger merkins, merkins, diamond merkins, and werkins. We broke up the merkins with one of the six Bruce Lee ab exercises at each stop.  Then we counted, named and prayed.