This was my 403rd post this morning.  From June 3rd, 2017, until today, I’ve enjoyed every single workout.  There have been plenty of days when I’ve had to drag myself to the workout, but I never regretted it a single time.  Big thanks to all the men who’ve been there in the gloom with me.


Warm Up

-Go get the SuckBlocks and mosey to the SuckBricks


The Thang

My kids have done the Boosterthon Fun Run at school for years.  They run laps and get pledges for each lap they run, up to a total of 30 laps.  A teacher marks their lap progress off on the back of their Fun Run t-shirts.  I took that theme and challenged the PAX to complete 400 combined laps during the workout.

After each lap, they must complete one of the following exercises.  They then flip a playing card face up to indicate completion (8 decks of 50 were laid out on the SuckBricks), run a lap, and then move on to the next exercise.

  • 10 Ranger Merkins
  • 15 Mahktar N’Diaye Squats
  • 30 SuckBlock Bicep Curls
  • 20 JLos (each left hip is 1)
  • 10 Mike Tysons
  • 35 SuckBlock Shoulder Shrugs
  • 20 Bulgarian Split Squats (10 per leg)
  • 10 Bicep Merkins
  • 40 SuckBlock Bent Over Rows
  • 10 Burpees

If you completed the list twice, you had done 400 reps.  With 16 PAX, fortunately we had some overachievers like VHS and Floppy Disk that were closer to three times through the list.

As time ran short, we did two sets of exercises before running a lap, and finally ended with doing straight exercises without running.  We finished 400 sets of exercises with one minute to spare.

Return the SuckBlocks and mosey back to the flag.





Count-a-rama:  16 PAX



 -The NE Wake F3 shirts are available for order through 11:59 pm on Saturday, April 27th, at  Long sleeve, short sleeve, tank tops, and the other options from last order are available.

-White Street Brewery evening runs on Tuesday nights – 7 pm – 3-mile and 5-mile options


Good work, men.  It was an honor to lead you this morning.