Fartlek Backblast

  • When: 07/06/20
  • QIC: II-Fingers
  • The Pax: Little Dipper, Kevorkian, Plan B, Peeping Tom, Goose

SSH x 20
Cotton Pickers x 20
Windmills (slow, x 10)
Downward Dog
Mosey to entrance to club
5 Burpees
Snake run to office park
20 Imperial Walkers, 5 Burpees
Scout run to Belfern entrance (Faulkner tried to sneak past on his bike, but was spotted.)
Derkins x 20, LBC x 20, 5 Burpees (Squirrels nest appeared and moseyed through the pax.)
Use divided roadway in Belfern as track
Run to end of grass division comfortably hard
Mosey back to belfern entrance
Calf raises, Derkins, Leg raises, Burpees
Run to end of grass division comfortably hard
Mosey back to Belfern Entrance
Overhead press, calf raises, derkins, heal touches, burpees
Mosey back to office park
5 burpees
Option to Mosey back to lot or Sprint 1 light pole, mosey 3 light poles (there was very little interest in the sprint work.)

Ruck It BackBlast – (No) Back Up Plan

  • When: 07/06/20
  • QIC: Bitcoin
  • The Pax: Mr. Roboto, Bitcoin (QIC)

Beautiful morning alongside the river today.  Mr. Roboto and YHC gathered and got started with very little fanfare.  A couple of ideas were briefly discussed and then YHC proceeded with the plan for the morning.


  • Pullups, 10x, OYO
  • Ruck Up for short walk from Gazebo to corner of S. Front & E. Front near Convention Center Gazebo
  • Rucked Up Curb Irkins, 15x, OMD


From this point until further notice, all rucking was to be completed without the standard ruck-on-back carry.  Only alternative carry would be used.  This would be Pax choice of ruck-on-front, suitcase carry, static overhead press carry, on-the-shoulder carry, etc.  Ruck over bridge and around to the railroad tracks by SECU and return to Convention Center.  Ruck back over bridge to observation deck and return to gathering point.

With about 7 minutes remaining, we resumed a standard ruck orientation and completed two laps around the Union Point Park at a much quicker pace.

Hard Stop @ 0616

Enjoyed the conversation this morning, Mr. Roboto.

Need Q’s for Bushwood and The Point.

Bitcoin out!

The Bear – 7 of Diamonds

  • When: 07/04/2020
  • QIC: Cuddy
  • The Pax: Black Dog, Double Dipper, Plan B, Plan C, Goose, Gander, Mr. Roboto, Polyp, Spigot (FNG), Cuddy (QIC)

9 men posted on this beautiful 4th of July to jump start their independence day celebrations.   While setting up on the track YHC ran into a former NB High football standout and invited him to join us.  He declined, but the pax would not take no for an answer.

Warm-O-Rama – Sprinklers x10 IC, Windmills x10 IC, Sun Gods x10 IC, Imperial Walkers x10 IC, Various leg stretches.

Thang – Mosey to side of school – 20 Dips, 15 Irkins, 15 Dirkins, 20 Step Ups, Moseyed to track.  At the track Mr. Roboto extended a 2nd invitation and shortly after we got underway we had a new addition, Chris Brown AKA Spigot.  The 7 of Diamonds consisted of 7 rounds of 7 Burpees, 14 Merkins, 21, Squats, 28 LBCs, 21 Airpresses, 14 Hydraulic Squats, & 7 Freddy Mercuries.  We then gave Spigot the option of sprints or a 1/4 race.  He opted for the sprints and we did 4 50 yard races.  We then headed to the covered area for 75 calf raises, 20 Dips, 15 Irkins, 15 Derkins, & 20 Step ups.

Mary – Low Slow Flutter x20 and  Hip Flexors

COT/BOM – We closed with name-o-rama and a short prayer.

Ruck It PreBlast

  • WHAT: Ruck It
  • WHERE: Union Point Park Gazebo
  • WHEN: Monday, July 6, 2020; Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 72 with 98% relative humidity
  • WHY: Would you rather run?

    • Minimum Ruck Weight:  30 lbs.

On Point – BackBlast

  • When: 07/03/20
  • QIC: Bomble
  • The Pax: DoubleDipper, BlackDog, Oz, Gander, 2Fingers, PlanB, McRib, Mr. Roboto, Faulkner, Cuddy, Pyro, Bitcoin, Bomble

A Pax of 13 delayed celebrations of our Nation’s birthday until after a fun beatdown.  Well-distanced and ready to go, we started with: SSH x 15, Cotton Pickers x 15, Windmills x 15, Imperial Walkers x 15, Merkins : Air Presses 1:5 x 5.      THANG: Mosey to the front of the Convention Center for: Raccoon Crawl, LBC x 50, Dirty Hookups x 25, Freddie Mercuries x 25, BTW 10 count x 13 Pax.  Mosey back to the Point and partner up: One man runs halfway around the loop and back, while the other performs the exercise: Merkins – Sprint, Derkins – Mosey, Step-Ups – 80% (and this is where the confusion set in; after some debate with Faulkner about decimals we dropped the math and just ran), Dips- Mosey, Squats- Sprint; after a 10 count, we lined up spaced out and held Al Gores while each Man Bear Crawled 30 yards and back.  Much mumble chatter about each Man’s style, form and firmness of their six, Oz’s peculiarly slow pace while the quads burned, Roboto’s, well, six, and then all of a sudden it happened: a neon yellow  Pyro was setting a blistering pace and with a grunt, finished with what looked like a flying burrito just short of the finish line.  Not to be outdone was McRib who, half-man, half beast had grass and debris (possibly smoke) flying from his soles.  At this point yhc started to think that this line-up exercise was more for his amusement than planting, growing, serving small workout….Anyway, we then held plank while each Man crab walked the same layout with far less drama.     MARY: To the tunes of Miley Cyrus (most requested), James Brown (shoutout to Cochrane and Memorial Day 2017)  and Toby Keith, we did Box Cutters x20, LBCx50, WWI x 20, Freddie Mercuries x25, Travoltas x 10, and 10 Burpees to finish strong.

Ended in Prayer for our Community, Nation and World, thanking God for the Brotherhood.

Thank you guys for the laughs and motivation.  Stay safe and have a great weekend.


  • When: 07/01/20
  • QIC: Oz
  • The Pax: II Fingers, Bubble Guts, Cuddy, Faulkner, Haggis, Kevorkian, McRib, Mr. Roboto, Peeping Tom, Pyro, Unicorn, Bitcoin, Plan B, Double Dipper, Polyp, Father Mulcahy, Oz

17 warmed up with SSH, Sun gods, Windmills, Leg Stretches, and Blue Hawaiian Lap to #10 for ABC exercises listed below with 2 burpees after each.  Then counted, named and prayed.

American Hammers

Berp and Merk

Copperhead Squats

Doggie Paddle




Hydraulic Squats

Iron Hulk

James Bond


Low Country Crab

Monkey Humpers

Nolan Ryan


Pistol Squats

Q’s Choice – LBCs

Ranger Merkins

Sleeping Hillbilly

Thigh Master

Up Downs

V-Up Roll-Ups

Wave Merkins

X-Cross Sit-Up

Yul Brynner

Zebra Butt-Kicks



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.


  • When: 06/29/20
  • QIC: Oz
  • The Pax: Kevorkian, Peeping Tom, II Fingers, Plan B, Double Dipper, Oz

Warmed up with SSH, Sun gods, Windmills and Leg Stretches. Sprints in parking lot, Blue Hawaiian lap x2, ran main parking lot to road and back, to Ministry Center parking lot and back, parking lot/road, sprints with chest and ab exercises at end of each run. Counted, named and prayed.