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!


Shoulders, Legs; same difference

  • When: 09/27/19
  • QIC: Sandbagger
  • The Pax: @F3FlankSteak, Peeping Tom, Bitcoin, Faulkner, Unicorn, Acolyte, Gander, Goose, Pyro, BubbleGuts, Haggis, Lil Wayne, Oz, StickBuilt, Winthorpe, Plan B, Black Dog, and Double Dipper.

Image result for humidity memes

A strong group of men gathered in the never-ending humidity of ENC for a Point workout.

Warm O Rama:
SSH IC x 15
Pick up your Room, aka Carrot Pickers IC x 10
Micheal Phelps, Shoulder and leg stretches OYO

Mosey to Convention Center wall

The Thang:
HRBBJ’s (Hand Release Burpee Box Jumps)
Round 1: HRBBJ x 1; Squats x 4
Round 7: HRBBJ x 7; Squats x 4

Mosey toward NC History Center

Duck & Weave (Indian Run with Duck walk )

Mosey to NC History Center stairs

Calf Raises on stairs IC x 30

Mosey to Parking Lot

Paula Abdul – Two Steps Forward, One Step Back
Run Forward 2 Parking Lot medians; HillBilly Squats x 10 each side
Run Back 1 Parking Lot median back

All the way to the road (about 5 rounds of HillBilly squats)

Mosey to NC History Center Stairs

Stairway to Seven (well, Stairway to Six due to poor instructions from YHC)
At bottom step: Burpee x 1; Incline Merkin x 1; run to top step; Bobby Hurley x 1

At bottom step: Burpee x 6; Incline Merkin x 6; run to top step; Bobby Hurley x 6

Mosey back to Gazebo for Mary


Guantanamo x 1 Round
Dolly’s IC x 10
Reverse Gas Pumps IC x 10
Shoulder/Posture Work IC x 15
Lots of mumble chatter about a “hard stop.”

Bitcoin needs a Ruck partner

Closed out in prayer.
Thanks for the opportunity to lead!
-YHC, Sandbagger

Black Ops and Iron Pax Challenge Week 3 – Meter’s 43

  • When: 09/19/19
  • QIC: Mr. Roboto
  • The Pax: McRib, Bitcoin, Faulkner, Sandbagger, Mr. Roboto, Peeping Tom, Blue Hawaiian, Plan B

8 men showed up in the gloom today, plus one of Trent Woods’ finest. The officer didn’t stick around, and neither did Plan B, Bitcoin Blue Hawaiian, or Peeping Tom. They decided Iron Pax was too much for them and they took a long mosey. The officer was just finishing his shift and Waffle House was calling. II Fingers popped in for a while and there was a mention of Oz running around out there. Pretty sure there was a Unicorn sighting as well!

So that left 5 for Meter’s 43 which went like so:

Accumulated rep scoring for a total of 43 minutes

      • 10 Pull-ups
      • 15 Burpee Coupon Jump Overs
      • 20 Coupon Curls
      • 25 Coupon Squat Thrusters
      • 30 Gas Pumps (reverse crunches)

Rinse and repeat for 43 minutes

**Scored by cumulative number of reps completed during the 43 minutes. For reference, each full round is 100 reps.

McRib – 755
Bitcoin – Did not Report  but crushed it  739
Sandbagger – 719
Mr. Roboto – 712
Faulkner – Did not Report but also crushed it. 625

YHC will just say this, squat thrusters won’t be back for a while, and burpee coupon jump overs are no joke.

I won’t be around this weekend or for next Thursday, so if someone wants the Coupons they can come grab them from the Carport side of my house. I have tentively signed up to Q on the 28th for the final week of Iron Pax, but if someone wants to run one on Thursday, please feel free. I believe coupons will indeed be needed. Just don’t let Kevorkian carry them or they’ll end up in pieces.

Really good work this morning, even you runners.

Mr. Roboto
ども ありがと

Iron Pax Challenge Week 3 – Meter’s 43

  • WHAT: Iron Pax Challenge
  • WHERE: Meadows Park
  • WHEN: Thursday 09/19 - Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Nice - Low 60s and likely not raining.
  • WHY: To push yourself harder with others than you'd push by yourself.

    • Meet at Meadows Park

      Meter’s 43 (accumulated rep scoring for 43 minutes)

      • 10 Pull-ups
      • 15 Burpee Coupon Jump Overs
      • 20 Coupon Curls
      • 25 Coupon Squat Thrusters
      • 30 Gas Pumps (reverse crunches)

      Rinse and repeat for 43 minutes

      **Score will be cumulative number of reps completed during the 43 minutes. For reference, each full round is 100 reps.



      2019 IronPaxChallenge Week 3- “Meter’s 43”


A Solid Morning

  • When: 9/11/19
  • QIC: Gander
  • The Pax: Winthorpe, Double Dipper. Plan B, Kevorkian, Haggis, Oz, Cuddy, Peeping Tom, Goose, Sandbagger, Pyro, Hilfiger, Faulkner, StickBuilt, BlackDog, Lil' Wayne, FlankSteak, Ingrown, 420

Not as cool as hoped, but 100% humidity was spot on! 20 pax posted relieving my concern about running short of coupons.

Today marked the 18th anniversary of the 9/11 terrorist attacks – officially it is known as SEPTEMBER 11TH NATIONAL DAY OF SERVICE AND REMEMBRANCE. However, it is also known as Patriot Day – but I dare not state that in the presence of Winthorpe. We may never hear the end of it… No FNGs, so we eased into:


  • Sun Gods 4CICx9, reverso
  • Arm & Shoulder Stretches OYO
  • SSH 4CICx18
  • Leg Stretches OYO
  • Downward Dog OYO

The Thang

Prior to the pax arrival, 4 stations were arranged with 2 being sandbags weighing roughly 50 lbs (no idea, they were heavy) and 2 being an assortment of balls brought by the pax that actually read the preblast. So, now is the time I get the ball jokes and snickering behind us. Yes, we did merkins, passes and pickle pointers on our balls or another pax’ balls. (insert snicker or joke here). Counted off to 4 groups and went to our stations.

  • Station #1 – Sandbags
    • Round 1 – Power Squats (sandbag to chest)
    • Round 2 – Power Sumo Squats (sandbag between knees)
    • Bear Crawl to Station #2
  • Station #2 – Balls
    • Round 1 – Ball Passes (pass ball with feet to hands in top of crunch)
    • Round 2 – Pickle Pointers (you know…)
    • Lunge Walk to Station #3
  • Station #3 – Sandbags
    • Round 1 – Bent Over Rows (arms extended, sandbag pulled to chest)
    • Round 2 – Bent Over Row Twists (arms extended, sandbag pulled to side as upper body twists)
    • Crawl Bear to Station #4
  • Station #4 – Balls
    • Round 1 – Walking Ball Merkins (one hand on ball, merkin, then change hands, merkin)
    • Round 2 – Diamond Merkins (both hands on the ball)
    • Reverse Lunge Walk to Station #1

Each station was hit in rounds #1 & #2 with an SC of 18; then a SC of 11; then a SC of 9. This gave the pax 6 trips around the stations with a total rep count of 304.


  • American Hammers 4CICx18
  • LSF 4CICx18

Counted off and gathered for COT.


YHC lead the pax in the Lord’s Prayer.

Thank you for the opportunity to lead and hopefully improve my Q.



Preblast – Iron Pax Challenge Week 2: Meatloaf’s Massacre

  • WHAT: Iron Pax Challenge
  • WHERE: New Bern Golf and Country Club
  • WHEN: Thursday 9/12 - Gather 5:10, Hard Start 5:15, Hard Stop: When the 6 is in.
  • WHO: Any man or FNG
  • WEATHER: Upper 60s and Clear
  • WHY: You vs. You
  • PREVIEW: I expect this one's going to be tough.

    • Early Start: 5:15. Meet at NBGCC.

      4 Rounds for Time (Elapsed time scoring):

      Each Round:
      10 Manmakers
      20 Overhead Presses
      30 KB Swings
      40 Goblet Squats
      50 Incline Block Merkins

      Round 1: 1600 meter run
      Round 2: 1200 meter run
      Round 3: 800 meter run
      Round 4: 400 meter run

      Official Preblast and video at the following link:

      2019 IronPaxChallenge Week 2 – “Meatloaf’s Massacre”


A Solid Morning

  • WHAT: Bushwood
  • WHEN: Wed 9/11/19 gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Any man or FNG
  • WEATHER: 71 degrees & 100% humidity
  • WHY: To keep improving...

Grow Ruck 17 Quicksand – Pinehurst

YHC has officially registered.  Who’s next?  To be sure, there will be more (and better) representation from F3NewBern??  Can we get 5 participants?  More?  The F3 Nation is looking for Pax from Eastern NC regions to make connections and expand outwards.  Growth in leadership skills will be a desired outcome.  Expect to be broken down as an individual, and rebuilt as a valued component of a team.

See the GrowRuck link for all the available details.

GrowRuck 17 (Quicksand) Pre-blast

HC (Hard Commit) by Sept. 22 with your $75 deposit, with $75 balance due by Oct. 11.  Or, avoid the suspense and pay the full $150 now.  Registrations at full price will be taken up to the day of the event, but you will not be guaranteed a T-Shirt due to lead time restrictions (and you know you will want a memento of the occasion).   As a reminder, everything but the GoRuck Tough event is free of charge.  The $150 is only if you want to take part in that piece of it.

Hit me up when you make it official.  Consider yourself EH’d!

Sign Up. Train Up. Show Up.

Bitcoin (currently in need of Clown Car Partners)