01/13/2021 - The Complex - Merkin Ruck

AO: The Complex

When: 01/13/2021


Number of Pax: 27

Pax Names: Ann Arbor, Belichick, Blueprints, Bunyan, Choo Choo, Cub Cadet, Fender, Flush, Giggles, hot box, Last Call, Magellan, Marla Hooch, Mendoza, Mom's Group, Nair, Pizza the Hut, Putz, Radio Flyer, Short Round, Sparky, Spork, Sweet Gherkins, Tang, Turner, Waterfall, Wet Wipe,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Blueprints


Woke or before my alarm. It seems like that is happening more often lately. Got right out of bed and got under way. Arrived at the AO at 4:55 and there were already 4 cars there. Wet Wipe being the best site Q in all the land was planting the flag and asking how he could help.  Ann Arbor had brought his light-cones and was setting them up. Sparky was out on and EC and tangs was just ready to go.

We quickly set up the light cones at the 4 stations that would be used for the Clydesdales. Then I coordinated with Wetwipe about leading that group and with a recently arrived Flush about helping with the Gazelles.


5:15 – Circle Up / Disclaimers

Welcome to F3

  • Free of charge
  • Open to all men
  • Held outdoors, rain or shine, heat or cold
  • Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

I am not a professional and am not aware of any injuries you may have.

Modify as necessary 

5:16– Baseball Warmup 

  • High Knees
  • But Kickers
  • Karakoe
  • Shuffle
  • Arm Circles

The Thang

5:22– The Ruck

For safety and convenience this ruck was broken into three groups according to desired Speed.

-Gazelles (14-15 min miles)

-Regular Joes (15-16 min miles)

-Clydesdales (16+ min miles)

The Gazelles – Merkin Death March (lead by Flush)

  • Single file ruck with last in line doing 5 merkins before moving to the front of the line.
  • Out and Back 17 minutes headed toward Knoch Knolls


Regular Joes – Ruck Merkin Interval (lead by QIC BP)

  • Ruck 4 minutes 
  • Do 10 Merkins, any kind
  • Ruck 4 minutes
  • Do 10 Merkins, different kind  (Shoulder Taps, Narrow Merkin, Cheesehead Merkins, Plank Jacks, On my down
  • Repeat – out and back 17 minutes headed toward Whalon Lake


Clydesdales – Merkin Ruck Circuit (lead by Wet Wipe)

  • Shelter – Derkins (x15)
  • The T – Merkins (x15)
  • Left Field – Cheese Head Merkins (x15)
  • Hockey Rink – Ierkins (x15)
  • Rinse and Repeat (35 minutes)


Circle of Trust

Count-o- Rama — 27

Announcements — Sign up to Q,

On October 5 of last year I Q’d for my birthday. It was only my second official Q in the almost 1.5 years I have been a part of F3. I had a realization that day. I not only want to Q more, I need to Q more. I need that goal, that discipline, that outward focus in my life. So I signed up to Q at least once a month several months in advance. That way it is on my calendar. No excuses.

So that brings us to today. Since I signed up for this Q back in October a lot has changed. The workout changed to a Ruck club which I had never done before. Now I have and hopefully you guys enjoyed the workout as much as I enjoyed the Q. But also this week is special for another reason. As most of you know my wife had surgery on early stage breast cancer last week. Well we got word the other day that the pathology report came back clean. The surgery was a success, they got all the cancer.  So thank you to the men of F3 for all the prayers and kind words we have received in the recent weeks.

All that being said, the lesson is… Just get out there and do (Q) it. Whether it is Qing a workout, helping with Concierge Services, or some other community leadership get out there and do (Q)it. The only thing holding you back is your own fear and you have nothing to be afraid of. If you can get out here in the gloom several times a week then doing that other thing will be a piece of cake. Get out there and do (Q) whatever it is that is on your heart.


Dear Heavenly Father

Thank You for this day; 

Thank You for these men, 

Thank you for the freedom to choose the Daily Red Pill and those who help us to be better at this life

those who model, those who encourage and those who build up 

Help us to take all that we have gained here In The Gloom and give it up for your glory. 

Help us to use it to be better Fathers, Husbands, Friends and Neighbors.

In your Son’s Holy name we pray!




Naked Man Moleskin


MOLESKIN  — Wet Wipe mentioned that the anniversary of Noonan’s passing is coming up. I hope we can do something special to mark that occasion. I would love to do a Noonan workout again soon.



Good 1 – Well Organized

Good 2 – Three levels/groups worked well


Bad 1 – Need to make sure to have something to do while waiting on the 6. 

Bad 2 – talk louder

Bad 3 – possibly have different exercises for rounds on the circiut


Special Thanks to Flush and Wet Wipe for helping lead groups. Also to Ann Arbor for help with setup and those awesome light/pole/cone/boards. (they need a better name)

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