Bridge Run – Socially Distanced

  • When: 03/28/20
  • QIC: Double Dipper
  • The Pax: Little Dipper, Mrs. Dipper, 420, 210, Young Spice, Mrs. 20, Plan A (aka Mrs. Plan B)


In lieu of The Bear (sorry Cuddy), 8 pax decided to complete the Bridge Run and take back something that had been taken from us. Using proper social distancing, we began the run from the Dipper residence and ran to Front St and back for a 5k!

We were joined by Mr. Roboto, Bitcoin, and Plan B to cheer on the runners as they ALL completed the race. Well done to all!

Ruck It PreBlast

  • WHAT: Ruck It
  • WHERE: Union Point Park Gazebo
  • WHEN: Monday, March 23, 2020: Gather 0525; Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: mid-50s, chance of rain
  • WHY: Social Distancing to be enforced - you'll love it
  • PREVIEW: Indian Ruck with a twist


    • Minimum Ruck Weight – 30 lbs

Ruck It PreBlast – Be Blessed, Sleep Less

  • WHAT: Ruck It
  • WHERE: Union Point Park Gazebo
  • WHEN: Monday, March 9, 2020 - Gather 0525; Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Mid-30s
  • WHY: You are awake. Might as well post.
  • PREVIEW: Partner Up -- Will need enough Pax for this, otherwise the Q will have an alternate plan. Either way, come and get your Ruck on!


    • Minimum Ruck Weight:  30lbs.

What the Ruck?

  • When: 02/24/20
  • QIC: Gander
  • The Pax: BitCoin, Gander (YHC)


A pax of 2 gathered for some F3 Ruck It! this beautiful morning.

Warm-o-rama

  • SSH 4CICX15
  • Sun Gods 4CICx10, reverso
  • Carrot Pickers 4CICx10
  • Hanging Leg Raises OMUx10

The Thang

With no real plan in place, we Rucked 2.5 miles & stopped for occasional exercises which may or may not have included:

  • Irkins OMDx20
  • Box Steps 4CICx10
  • Dips x20
  • Merkin Squats 4CICx15

Mary

  • LBCs OMUx25
  • LSF 4CICx15

Forgot to name, count & pray. It was YHC & BitCoin – we were busy chatting

 

Aye!

Gander

Impromptu Q

  • When: 02/19/20
  • QIC: Gander & Pax
  • The Pax: Blackdog, Double Dipper, BitCoin, II Fingers, Oz, Faulkner, Goose, BubbleGuts


Wednesdays are usually packed. But I guess the rain/threat of rain kept the pax locked down in the fartsack. However, a hearty pax of 9 braved the possibilities to post on what turned out to be a great morning. The rain stopped and we got started with an impromptu Q by YHC.

Warm-o-rama

  • SSH 4CICx15
  • Sun Gods 4CICx15, reverso
  • Baseball Stretches OYO
  • Carrot Pickers 4CICx15

The Thang

Started off with a Blue Hawaiian, returned to the parking lot. Due to the lack of a planned routine, YHC chose to do 11s with the exercises being chosen by the pax. II Fingers chose Burpees. Don’t ask II Fingers.

11s across middle parking spaces – Monkey Humpers & Merkins.

Indian Run to Bushwood entrance for Mountain Man Poopers 4CICx15.

Prisoner mosey back to parking lot.

11s across middle parking spaces – Burpees & single count Plank Jacks.

Scout run to Bushwood entrance with scout performing Copperhead Squats. At entrance Star Jumps OMUx15.

Snake speed walk back to parking lot (was really hard to stop the runners from running).

11s across middle parking spaces – American Hammers (4C OYO) & Box Cutters.

Mary

None

Closed with name-o-rama, announcements and prayers for all the caregivers in our families and community.

Aye!

Gander

IT’S BEEN A WHILE…

  • When: 01/31/20
  • QIC: Gander
  • The Pax: Butterball, FNG - Dr. Teeth, Floppy Disk, Polyp, Haggis, Cuddy, Unicorn, Oz, FlankSteak, Bangkok, Peeping Tom, Faulkner, Purdy Mouth, Double Dipper, StickBuilt, Plan B, Schrute, Black Dog, Acolyte


A strong showing of 20 pax this cold, windy morning to kick-off the weekend. As we gathered, there was a lot of micro-flexing and anticipation to get moving. Kotters to Bangkok, Acolyte and Purdy Mouth – glad to have y’all back with us. Also, welcome to FNG – Dr. Teeth (aka Brandon Daniels). Schrute making the rest of us look like we are hoarding all the goodness of F3. Reach out to new, bring back the old – keep talking it up!

After the welcome and disclaimer, we got to moving along to get away from the windy point.

Warm-o-rama

  • Side Straddle Hops 4CICx20
  • Carrot Pickers 4CICx10
  • Downward Dog Stretching
  • Baseball Stretches

The Thang

  • Pull Ups OYOx5
  • Rail Leg Raises OMUx10
  • Irkins OMDx20

Mosey to the flagpoles with a stop at my truck to pick up coupons. Due to the number of pax, YHC was short on coupons. Thank you to the pax who diverted to pick up stones from the bridge. That will teach me to think small – again strong showing.

  • Alternating Shoulder Taps 4CICx15
  • WWIs/Big Boy Sit Ups OMUx20
  • Merkins OMDx15
  • Rinse & Repeat

Mosey to the front of the Convention Center and set the coupons aside to rest. Raccoon Crawl and return to find a piece of the wall for your own.

  • Irkins OMDx15
  • American Hammers 4CICx10
  • Dips OMDx20
  • Rinse & Repeat

Gather coupons and mosey to back of Convention Center and partner up.

  • Partner A – Pull Ups on rail OYOx20
  • Partner B – Dodo Birds 4CICx10
  • Merkins OMDx15
  • Rinse & Repeat

Mosey back to front of Convention Center, set the coupons aside to rest. Raccoon Crawl and return to find a piece of the wall for your own.

  • Irkins OMDx15
  • American Hammers 4CICx10
  • Dips OMDx20
  • Rinse & Repeat

Gather coupons and mosey back to the flagpoles.

  • Alternation Shoulder Taps 4CICx15
  • WWIs/Big Boy Sit Ups OMUx15
  • Merkins OMDx15

Mosey to return coupons and return to the gazebo.

  • Pull Ups OYOx5
  • Rail Leg Raises OMUx10
  • Irkins OMDx20

Mary

  • FlankSteak led Box Cutters 4CICx25

Announcements: Bridge Run – sign up. Run or Ruck. Double Dipper on Q for The Bear tomorrow – apparently no arm work…

Thank you for the opportunity to lead.

Aye!

Gander

Red Light, Green Light

  • When: 01/27/20
  • QIC: Gander
  • The Pax: Shrute, Double Dipper, Mr. Roboto, BitCoin, FNG K-2SO, Gander (QIC)


A pax of 6 including an FNG – welcome K-2SO (Star Wars fan who has recently been reprogrammed to be the dad of twins)! The disclaimer was recited with a high amount of accuracy.

Warm-o-Rama

We started rucking.

The Thang

A direct knock-off of Peeping Tom’s traffic light Qs, we headed West on S. Front St. As we entered the block containing the traffic light, we followed a general pattern as follows:

  • East/West Streets: green – ruck; yellow – lunge walk; red – plank
  • North/South Streets: green – ruck; yellow – lunge walk; red – Al Gore

Continued to Metcalf and then a right on Pollock. Reaching S. Front St and no traffic light in sight, we Snake-rucked to the traffic circle and then headed West on Broad St. Flummoxed by a blinking yellow light at Craven St, an extended lunge walk was called and midwife noises commenced. An audible was called and the lunge walk was shortened. The pace quickened as time was running out, so we rucked up to Metcalf with the final traffic light being used was at Pollock/Metcalf. We rucked back to the gazebo with intermittent double time to keep our time right.

Mary

None.

Announcements

Bridge Run/Ruck – sign up – we are currently at 19. We want to make certain we are the largest group represented that day.

Thank you for allowing me to lead. We need Qs – please sign up in advance.

Aye!

Gander