Ruck It Backblast

  • When: 12/09/19
  • QIC: Mr. Roboto
  • The Pax: Bitcoin, McRib, Double Dipper, Mr. Roboto (QIC)


4 showed up for what was expected to be a rather wet morning. Aside from some tree shaking, most of us stayed pretty dry.

  • Sun Gods x9 forward IC, x10 reverse IC.
  • Imperial Walkers x10 IC
  • Carrot Pickers x10 IC

From out of Union Point Park, we rucked down East Front Street to Queen, then back down Craven, up Pollock to Middle and finally to South Front. Along the way, we stopped every 2 minutes for 3 merkins and 3 ruck thrusters. For 2 segments along Craven we ran for a short period.

We stopped at the Convention Center wall for some ruck presses. Started with 10, then upped it to 15 until McRib finally decided we needed 20. So 20 it was.

Easy ruck back to the park. Once there, static overhead ruck hold and walk to the next corner. It was higher ground there so that’s where we stayed for Mary.

  • LSF + static ruck hold x20 IC
  • Ruck Sit ups x10 SC
  • Ruck Z Press x10 SC

and done.

Prayers for those closely dealing with the Pensacola shooting. And prayers for family.

Thanks for coming out this morning.

どうもありがとう
Mr. Roboto

Rucklek BackBlast – Organized Mass Chaos

  • When: 12/02/19
  • QIC: Bitcoin
  • The Pax: Pyro, II Fingers, Plan B, Kevorkian (RESPECT), Faulkner (RESPECT), Peeping Tom (RESPECT), Oz, Acolyte, Stye, Gander (RESPECT), McRib, Lil Wayne, Blue Hawaiian, Bitcoin (QIC)


A super-sized Pax of 14 posted this morning for The Rucklek – a combined Fartlek & Ruck It AO – in recognition of YHCs 51st birthday.  The weather was actually quite nice.  As Acolyte noted, it was good to return to where the Ruckers started out well over a year ago, back at the NBG&CC.  Nice to stay in touch with our heritage.  Once assembled, YHC gave the Mission Statement and Disclaimer.  An extra Ruck was brought out just in case, but there was no one curious/adventurous enough to give it a whirl.

We began with:

WARM-O-RAMA

  • SSH, IC, 10x
  • Cotton Pickers, IC, 10x

THE THANG

YHC explained the morning’s routine – Runners will run, Ruckers will ruck.  Route would be to Wilson Creek Bridge & back.  Runners would incorporate the Camelia/Hillcrest loop both coming and going.  Once Runners got a minimum of 100 yards ahead of the Ruckers, they were to circle back to the Rucking Pax and then continue, thus ensuring the Running Pax would get in their mileage for the morning.  Ruckers rotated a 40 lb. sandbag throughout their route.  Runners were given the option of switching out with a willing Rucker to see how the other half lives.  However, no Pax took advantage of this opportunity.  Did get a very, very soft commit from Oz for the proverbial “next time” however, so we’ll just have to see how that goes.

BONUS:  Car = 3 Merkins

Once the route was completed, the Pax gathered in a tight circle for some Ruckercise.  Pax was arranged in an “every-other” formation with alternating rucked and non-rucked Pax.

  • Ruckers:  Overhead Ruck Press, IC, 10x;  Non-Ruckers: Squats, IC, 10x — Pass Ruck to the left and repeat with the idea being that each Pax would perform each exercise.
  • Ruckers:  Upright Ruck Rows, IC, 10x;  Non-Ruckers: Lunges, IC 10x — Pass Ruck to the left and repeat
  • Ruckers: Ruck Swings, OMU, 20x;  Non-Ruckers: Merkins, OMU, 20x — Pass Ruck to the left and repeat

Runners:  Pyro, II Fingers, Plan B, Kevorkian, Faulkner, Peeping Tom, Oz, Lil Wayne, Blue Hawaiian

Ruckers:  Acolyte, McRib, Gander, Stye, Bitcoin (Gander & Stye were first-time Ruckers – Kudos!)

COT

Count-O-Rama & Name-O-Rama with YHC offering prayer/thanks to close.

It’s a great day to be a part of F3, men.

Bitcoin, out!

 

Ruck It BackBlast – Yes & No

  • When: 11/25/19
  • QIC: Bitcoin
  • The Pax: Double Dipper, McRib, Mr. Roboto, Bitcoin (QIC)


A 4-Pax claimed victory over the fartsack this morning and posted for Ruck It. YHC was glad to be back at it after a 2 week layoff from this AO.  Mission & Disclaimer given.  Morning was a bit chilly, so we started with a brief, but intense warm-up:

WARM-O-RAMA

  • Sungods, IC, 10x & Reverso
  • Yesses, IC, 10x – Demonstration provided by YHC; Exercise learned at GrowRuck 17
  • Nos, IC, 10x – Demonstration provided by YHC; Exercise learned at GrowRuck 17
  • Static One Arm Ruck Press and Hold w/ Squat, OMD, 10x & Switch Arms

THE THANG

Ruck up with one Pax also grabbing our old friend, the 40 lb. sandbag.  Ruck some distance while exchanging the Coupon periodically.

Stop #1 at First Citizens Bank Drive-Thru

  •  Yesses, IC, 10x
  •  Nos, IC, 10x
  • This area has an incline up from the road to the drive-thru area.  Ruck on front and perform a feet-first crab walk up the incline to the farthest brick column of drive-thru.  Ruck on back and Bear Crawl back down incline.
  • Continue Rucking with Coupon

Stop #2 at corner of Broad & George

  • Merkins, IC, 10x
  • Upright Ruck Rows, IC, 10x
  • Continue Rucking with Coupon

Stop #3 at corner of Pollock & Middle

  • Floor Wipers, IC, 10x; Exercise learned at GrowRuck 17
  • Bent-Over Ruck Rows, IC, 10x
  • Continue Rucking with Coupon

Stop #4 at Union Point Park

  • Yesses, IC, 10x
  • Nos, IC, 10x

Hard Stop @ 0615. No Mary as core was engaged/utilized throughout.

If YHC missed anything exercise-wise, please post in the comments.  Was just having too much fun this morning!

COT

Count-O-Rama, Name-O-Rama & Announce-O-Rama (Next Monday is YHC’s Birthday Q and will be a combined Ruck It/Fartlek.  All Pax to assemble at NBG&CC for the morning.  PreBlast to come later).  Prayers for upcoming travels, family, etc.

II Fingers on Q for Bushwood.

Bitcoin, out!

Ruck It – This and That

  • When: 11/18/19
  • QIC: Acolyte
  • The Pax: Double Dipper, McRib, Acolyte (QIC)


A party of 3 showed up for a brisk morning Ruck.  After a slight change of plans due to Union Point closure, the group gathered in the parking lot across from the Convention Center for a some quick catch ups and warm up.

Warm-o-Rama:

  • Sun Gods x 20
  • Cotton Pickers x 10
  • Wide Cotton Pickers x 10
  • Wide Leg Stretch
  • Yoga Pose Flow
  • Downward Dog
  • Baseball Stretch

After a thorough warm up we hit the streets.  1st stop in front of BB&T.  All exercises down slow with a 3 count

  • Front Squats x 20
  • Shoulder Presses x 20
  • Triceps extensions

Made our way up to lighted gateway for some rounds of pain:

  • Gate 1 – lungewalk to Gate 2 and 10 squats
  • Gate 2 – bearcrawl to gate 3 and 5 merkins
  • Gate 3 – duckwalk to Gate 4 and 10 squats
  • Rinse and repeat on the way back to Gate 1

Walked up to in front of the Chelsea for:

  • American Hammers x 25
  • Chest Presses x 25
  • LBC’s x 30

Made our way to the City Hall steps for:

Progression Squats

  • Step 1 – 1 Squat
  • Step 2 – 2 Squats
  • And so on to step 15 for 15 squats

Made it back to the parking lot for:

  • Bent over rows x 20 (slow and 3 count)
  • Deadlifts x 20
  • Triceps Extension x 15

Closed in prayer.  Please keep Double Dipper’s mom in prayer as she goes into surgery this week.  It was great to be back on the Q this week.  Thanks for allowing me to lead!  Have a great week everyone!

~ Acolyte

 

Veteran’s Day Ruck It

  • When: 11/11/2019
  • QIC: Mr. Roboto
  • The Pax: Hilfiger, McRib, Double Dipper, Little Dipper, Mr. Roboto


Veteran’s Day GORUCK Sale Plus F3 Discount!  Contact Roboto for Details.

The Q pulled in with only a minute to spare. The two Pax that were already there were rucked-up and ready, only to be told to set their rucks down for a little warmarama.

  • Sun Gods, Forward x10 IC
  • Sun Gods, Reverse x10 IC
  • Windmills x10 IC – Welcome 2 more Pax.
  • Carrot Pickers x10 IC
  • Imperial Walkers x10 IC

“Partner” up – Since we had 5 it was more like just splitting into groups. So Group A would stay back and perform AMRAP of the following exercises while Group B would ruck down to the corner and back for Flap Jacks. Exercises were:

  • Squat Thrusters
  • Shoulder to Shoulder Presses
  • Overhead Ruck Lunges
  • Get Ups
  • Upright Ruck Rows
  • Merkin Drag and Pulls

Once completed, Pax rucked down E Front to Pollock, up Pollock to Craven, Craven to S Front, and then S Front back to gazebo corner. At each corner we stopped for some exercise.

Corner 1: Squats x20 SC
Corner 2: Merkins x10 SC, Squats x20 SC
Corner 3: Static Ruck Press LSF x20 IC, Merkins x10 SC, Squats x20 SC
Coner 4: Z-Press x10 SC, Static Ruck Press LSF x20 IC

Hard Stop

Prayers for Bitcoin for good rest and preparation this week for GrowRuck weekend starting Friday. May he bring back with him health, success, personal growth, and lessons learned that he can share to help us all get better. And of course prayers of thanks for our Veterans and the sacrifice of their families while in service.

どうもありがとう
Mr. Roboto

Ruck It BackBlast – It’s Good For You

  • When: 11/4/19
  • QIC: Bitcoin
  • The Pax: Double Dipper, Hilfiger (RESPECT), McRib, Bitcoin (QIC)


A Pax of 4 posted to greet the dawning of a new day this morning.  Weather was a bit cool, and some of the Pax responded with long pants, toboggans, multiple layers, etc.  Mission Statement and Disclaimer were given and we got started with a warm-up lap around the Union Point Park block.  With blood coursing through our veins, the Pax got busy in earnest with:

  • Bear Crawl width of grass field – Road to River (longer of two fields chosen by YHC)
  • Lunge Walk width of grass field – River to Road
  • Single Lap around block
  • Bear Crawl with Ruck Drag width of grass field – Road to River
  • Partner up – Partner A Dips, IC, 10x; Partner B Squats & Flap Jack
  • Bear Crawl width of grass field – River to Road
  • Ruck down S. Front St to Craven St for Overhead Ruck Press, 15x
  • Ruck to Middle St for Ruck Curls, 15x & Upright Ruck Rows, 15x
  • Ruck to Butterball’s Ring of Honor at Metcalf St. for Reverse Grip Irkins, 15x & Bent Over Ruck Rows, 15x
  • Ruck to Robinson & Stith parking lot for 1 minute Plank
  • Reverse Course and return to Butterball’s Ring of Honor for Bent Over Ruck Rows, 15x & Reverse Grip Irkins, 15x
  • Ruck to Middle St for Upright Ruck Rows with 10 second hold on last rep, 15x & Ruck Curls, 15x
  • Ruck to Craven St for Overhead Ruck Press with 10 second hold on last rep, 15x
  • Ruck back to Union Point Park with Ruck Run/Shuffle from entrance to Gazebo.
  • Hard Stop @ 0615

COT for count-off and Name-O-Rama.

Please note, Ruck It is NOT a Bitcoin-only led AO.  One might think this by looking at the Q signup sheet, but in reality, anyone can be a Q here.  While it remains a pleasure/honor to lead, YHC does not want to rob any other Pax of the same opportunity.  My only recourse as Q would be to make this AO more “enjoyable” for the Pax by spending waaay more time on the ground getting wet, dirty, grassy, cold, and who knows what else.  With that said, YHC will most likely not be on Q for Monday, Nov 18.

Peeping Tom on Q for Bushwood.  Don’t miss it!

Bitcoin out!