“Life moves pretty fast. If you don’t stop and [wiggle] once in a while, you could miss it.”
Don’t miss the Wiggler. See you out there tomorrow! 5:30 am – corner of Foxcroft and Rothwood. Hookey-pace…
** Ferris Bueller: Ferris Bueller’s Day Off
Discovering the dangers of Youtube
9 Pax got the week started right at the FoxHole.
The Thang:
Jog around the parking lot once for a warm up lap.
COP
SSH X 25
IW X 20
Merkins X 20
Alternating Lunges X 20
Mosey down to the fields for another COP
30 2 handed swings OYO
30 figure 8 w/ KB Press
30 KB Upright rows
30 squat presses
20 snatches
Mosey to the sideline
Split into 2 groups. Group 1 runs to the other side of the field, does 10 merkins and runs back while Group 2 does man maker merkins with 2 KBs. Flapjack.
Group 1 runs to the other side of the field and does 10 burpees while Group 2 is doing mountain climbers with 2 KBs. Flap jack.
Group1 runs to the other side of the field and does 10 air squats while Group 2 does burpees with 2 KBs. Flapjack.
Return to the COP for some youtube inspired Mary
Side twists X 20
Knee ups with KB raises X 20
Half Turkish Getups X 20
CCV X 30
Turkish Getups X 6
Mosey back to launch point
We killed the one minute left to spare with 10 burpees.
Moleskin
YHC spent yesterday afternoon on Youtube looking up new KB exercises for the pax to try this morning. Some were a little bit better received than others but the willingness to try new things from all the pax was greatly appreciated..
YHC was one of several pax who were fooled by the weather forecast’s low being 20 degrees. At launch time, it was 47 degrees and not nearly cold enough for multiple layers. Luckily, no pax had to defend the articles of clothing they shed from an over zealous parks and rec employee, like Frehley’s had to do last week.
Honey Bee was pushing the pace on the sprints. That dude is fast.
Madame Tussauds made his first post about 2 weeks ago and has to be approaching double digit posts, if he hasn’t reached it already. Strong brother, looking forward to seeing you out in the gloom. YHC personally think that he resembles Soft Pretzel. #longlostbrothers?
T Claps to Market Timer for fittingly, being out time keeper today. And to Philmont for continuing to pepper in some well timed jokes when the O2 deprivation is becoming unbearable.
Announcements:
Sign-Ups for the Blue Ridge Relay and GORUCK custom challenges are coming to a close soon. If you’re still on the fence, sign up, your brothers need your support.
Frehley’s is turning 50 next Monday and will be your Q at Foxhole. Come wish the guy a happy birthday as he hands out the pain.
Three (two) Minutes to Mercy
23 Pax braved the 50 degree weather to punish their bodies, sometimes to failure.
The Thang
Jog around school to parking area
Warm Up
Squats x20
Merkins x15
SSH x20
Carolina Dry Docks x15
Mosey to Quarry for Coupon
Coupon to sidewalk and line up
Circuits move from shoulders, to chest, to arms, to abs, to legs – Pax mental abilities are generally limited at 5:40 in the morning
Circuit 1
10 presses
Carry coupon to goal
20 merkins (10 each hand on the rock)
Carry coupon back
30 curls
Coupon to goal
40 LBCS
Coupon back
50 squats w/rock
Plankorama
Circuit 2
10 CDDs
20 diamond merkins on rock
30 good mornings
40 flutters with rock press
50 lunges
Plankology
Circuit 3
10 coupon front raises
20 switch merkins
30 tricep extensions
40 Coupon twists
50 jump squats
Plankageddon
Return coupon to quarry
Mosey to playground, split into two groups for some CSAUP exercise
Group 1
Do as many pull ups as you can in 3 minutes
Audible called after 2:00 as even YHC was at (utter) failure
Group 2
People’s chair with air presses for 3 (2) minutes
Flapjack
30 decline merkins
40 dips
Flapjack
30 incline merkins
40 SMKs
Flapjack
Line up in groups to finish off with sprints
Moleskine
Pax anticipated probably more pull ups than were handed down as YHC has a certain fondness for this wonderful movement (although it was noted by Crabcake that YHC was not performing them properly – i.e. full extension). Quantity vs. Quality!. Just to note – YHC did not call Crabcake out for his poor form while exiting the mulch pile. Hope that ankle heals quickly brother.
The coupon circuits seemed to be especially enjoyable for many. As always, the size and density of coupons vary greatly between men. FYI – if you could do a full sprint with your rock in one hand, it was probably too small.
Two FNGs were in the gloom this morning – solid work brothers… Welcome Rollback and Backhand! See you both (hopefully) in the gloom. Backhand, don’t make me regret going to the carpet to keep you from being named Fuzzy Balls!
Announcements: Still 8 spots for the GORUCK. No beard required. Get with Dora if you are interested.
DMZ – Backblast
Nearly 30 PAX came out for a balmy 50 degree DMZ gloom session. Kim Jung would be proud.
The Thang:
All CAC, all morning. Run around the parking lot then a warm up:
SSH X 50, Merkin X 20, Peter Parker X 15
People’s Chair with partner Derkins (X10), run around CAC, 10 lunge walks, 20 dips, run to bottom of the parking lot, 3 burpees while your partner runs up the hill backward, catch him and flapjack (AYG to the top).
Rinse and repeato X 3 with extra burpees for seasoning.
Groups of 3: One partner does burpees on one end of the parking lot while another does LBCs on the other while another runs between. Burpees became Wide Arm Merkins became Diamond Merkins; LBCs became Dollies became Low Slow Flutters.
CAC courtyard for 6 Minutes of Mary:
Dolly X 20, Rosalita X 25, Russian Twist X 30, LSF X 25, Freddy X 50 (yes 50).
Moleskin:
Strong showing from the PAX. Lot of heavy breathing going on. T Claps to the FNG (Asbestos) who should have received his money’s worth. T Claps to FOD/Hamlet for pushing me. Billingsville needs volunteers (contact Chelms). Please keep Jen Pagnane in your prayers. Well done gents. Aye.
12 Rounds of pain on a cool breezy morning
13 PAX drifted in on the cool breeze for an Alf/Abacus beat down. All left after getting their money’s worth.
COP (All in Cadence
SSH x 20
IW x 20
Squats x 20
Merkins x 15
Mountain Climbers x 20
The Thang:
Run to grab a block and meet at parking lot for 12 rounds of pain and running – all at your own pace. All laps around the 2 islands in the parking lot.
Round 1: 50 Merkins. Run lap
Round 2: 50 Shoulder presses with block. Run lap with block
Round 3: 50 Monkey Humpers, Shuffle lap facing inside
Round 4: 50 CDD, Shuffle lap facing outside
Round 5: 50 Squats with block, Run 1 lap backwards
Round 6: 50 Decline merkins, run lap
Round 7: 50 Curls with block, karaoke lap facing inside
Round 8: 50 LBC’s, karaoke lap facing outside
Round 9: 50 Incline merkins, run lap
Round 10: 50 Dolly with block press, run lap
Round 11: 50 Bent over rows (25R/25L), Hop lap half way, then run rest of lap
Round 12: 50 Triceps extensions with block, Sprint lap
Plank-o-rama until all are done. Return blocks.
Abacus led Mary: (All exercises in cadence)
Dolly x 20 – Hold ’em w/ Turkey Leg 10 count
Flutter x 20 – Hold ’em w/ O’Tannenbaum 10 count
Rosalita x 20
Backscratcher x 25
CCV x 10L/10R
Mosey to wall. 2 Rounds of Peoples Chair with lunge walks after each.
15 Burbees and 25 Dips OYO.
Finish with Plank-o-rama.
Moleskin:
A great run by the PAX on a cold morning. YHC heard that wind when I got up and it wasn’t easy to get motivated to get out there. Welcome back to Joker. YHC saw him more this week than I had in a month. Even with the time off he still paced with Lobster Roll leading the workout.
Many were hoping for an audible away from the 50 reps per round. No such #Omaha today.
Thanks to Young Love for the send off.
Announcements:
Email Baracus if you want to sign up for the BRR.
-Alf & Abacus
The Fruitless Search for a Leeward Refuge
Nine hale fellows assembled to witness a glorious sunrise and swing some iron.
An impromptu Weinke and the passage of 36 hours leaves me with vague recollections of the actual THANG. But it was something to the tune of:
- Try to find the leeward side of the building
- “Warm Up” with SSH, I-Walkers, Squats
- Hip Hinge demonstration
- Two handed swings
- One/Other handed swings,
- Cleans
- Presses
- Squats
- A second attempt to find the leeward side of the building
- More swings, presses, squats, lunges and a couple of complexes of the same
Realizing that CMS couldn’t afford to build the leeward side of this school, we moseyed to concession area with stiff upper lips and runny noses for pyramids:
- 10 – 2 hand swings —- 10 – KB Step Ups —– 10 dips
- 15 – 2 hand swings —- 15 – KB Lunges ——– 15 dips
- 20 – 2 hand swings —- 10 – KB Lunges ——– 20 dips
- 15 – 2 hand swings —- 15 – KB Lunges ——– 15 dips
- 10 – 2 hand swings —- 10 – KB Lunges ——- 10 dips
KB Suicides
- 10 swings, Sprint to first light pole
- 15 swings, Sprint to dugout
- 20 swings, Sprint to second light pole
Racked mosey to home base with a quick detour for some pull ups. Some Mary on the asphalt to round out the hour.
MOLESKIN
- It was a pleasure to Q my first trip to Ascent. Great group of guys and encouraging atmosphere.
- Thanks to the Pax for being flexible with the kettlebell session. It’s something Brew and I hatched several months back and is a perfect fit for low-impact workouts, though the moderate intensity line can easily be crossed when combining reps back to back.
- Bulky handwear makes it harder to grip the bell. We might need to Donkey Kong to rig up a handle add on to accomodate gloves and mittens.
- Welcome to FNG Toomer. Our man was sporting the Auburn gear head to toe, which I suspect will lead to spirited discussions with High Tide at some point down the road.
- Strong leadership by Brew, High Tide, Gummy and others to make this site a success. It will only be a matter of time before another weekday spinoff is planted.
ANNOUNCEMENTS
- The mistake most people make about the Blue Ridge Relay is that they see it as a running event. That used to be me. Granted, running does play a not-insignificant part of the event (about 208 miles in 30+ hours) but the main attraction is the 2nd F. Check the weekly email and get with Baracus to get signed up.
- Hops and the 3rdF team have some more options coming up in the near future. Keep an eye out for tweets and preblasts.
Glue… It’s all a dead horse(head) is good for.
Hairband posting on behalf of Horsehead who decided to write a book! Due to his excitement from a virgin Q I left it unedited for all to enjoy. Next time some may end up on the editing floor though…
6 strong yet insane men of the UC posted at Outland this morning for a painful trek around the campus. Today was the inaugural Q of both YHC and Double E, who agreed to split up the leadership duties (hehehe, I said doody) earlier this week. I was doubtful about being ready to actually lead a workout, after throwing myself into F3 facefirst back in September barely able to do 10 merkins in sequence or run a mile but figured that since I am immune to embarrassment (a trait my wife and kids love when in public places) that I had nothing to lose and everything to gain. Double E offered to help me out, being in far better shape than myself since he has been exercising regularly over the past 10 years while I sucked down Diet Coke and Pizza and developed an unhealthy relationship with my chair.
THE THANG
Horsehead on Q
Warmup
Mosey to VSF on hill via the paved trail around the disc golf course
SSHX30
MerkinsX20
Mountain ClimberX20
Peter ParkerX20
Parker PeterX20
Monkey HumpersX15 (crowd and spectators on highway pleaser)
8 Count BB X 10 (better than Alf on Tuesday, but worse than everyone else in history)
Mosey to obstacle course near practice football field.
Pain Stations – 3 sets
Pullups X 10
Up and Overs on the big logs X 15
Inverted Situps in the situp thingamig w the fire hose to strap your feet in X 15
Jump ups on the stumps X 15
Fast Mosey to High School Football field and track
Set up on 50 yard line on track. Partner Up. P1 does AMRAP exercise while P2 runs halfway around track to 50yd line on other side of field and then crawls back across field to P1. Flapjack
Round 1 – P1 Merkins, P2 Bear Crawl across
Round 2 – P1 LBCs, P2 Crab Walk Across
Handoff to Double E
Indian Run to Restroom Building near Baseball field
3 PAX BTW on the brick wall while 3 PAX plank – facing each other. Guys on the wall “walk” down the wall on their hands, dropping off at the end into planks and then walking back in the other direction. We did this a few times, until I fell on my arm.
Peoples Chair with air presses. 30, 25, 20, 15, 10, 5. Some speed squats mixed in on the last few sets.
Indian Run back to bleachers at football field.
Partners reunite for bleacher work.
P1 does exercise while P2 runs up and down bleachers twice. Flapjack until all reps completed.
Round 1 – 100 Carolina Dry Docks
Round 2 – 150 Dips
Round 3 – 50 Burpees (weeping and gnashing of teeth)
Another Indian Run back to the obstacle course for a quick run through. All PAX complete obstacle course with some plank-o-rama at the end.
Sprint to VSF for 6MOM
Flutters, Dolly, Protractor, & Freddie Mercury to finish it off.
Moleskin:
It was very cold and windy. This brings out the most imaginative articles of clothing. Double E had on his powerwalker windsuit, complete with hand weights and Metamucil dispensing Camelbak. Spielberg was sporting his prized calf prophylactics, which were neither pleasant to look at nor effective in keeping his legs warm. The Late Show had as arsenal of homemade headbands, face bands, neck bands, and blindfolds in his possession that he offered up in the parking lot like someone selling furniture from a van at a gas station. I’m not sure if there were any takers.
During the warmups, I quickly realized that leading the workouts takes a bit more O2 than normal, since you actually have to count. Normally, I just try to tune out as much of Zip’s counting as possible while lip syncing a select few sequences and faking my way through things. I also realized that I was forgetting to do the subtle body turns in the middle of the circle in order to make awkward eye contact with the other PAX. That was remedied during the Monkey Humpers, to the chagrin of everyone. Luckily, there were no rotten vegetables to toss. The threat of watching me do supplementary unannounced Monkey Humpers was issued and carried throughout the remainder of the workout in order to suppress mumblechatter.
I remembered Banana’s words of wisdom when he told me about a month ago that I should lead a workout and that I would be given special powers while leading that would both allow me to work harder than normal and cause myself great physical pain the following day. This was sage advice, as I came out of the gate hammer-down and blasted through everything with great zeal. “Everything” includes both my wrist, which I landed on when falling from the wall and my knee, which made a very unpleasant noise when completing the obstacle course and has forced me to walk like Tiny Tim for the rest of the day. This lead to various comments from the PAX about putting down the dead Horse, the formulation of Elmers Glue and/or Purina, and other non-encouraging heckling that indicates only the closest friendships and brotherly bonding that F3 can provide.
Double E, on the other hand, was unphased with his half of the workout and lead the charge like an Electric Eel. I have been trying to come up with a cool background story for his nickname since it really just stands for Electrical Engineer, and that is lame. I think the Electric Eel concept may gain some traction if we work with it, but only time will come. We are open to other suggestions for a cool background story in order to avoid the dreaded rename.
Overall, this was a very fun workout despite the horrible wind and cold. Leading for the first time was a blast and I can’t wait to do it again. Outland has a huge campus and lots of opportunities for doing stupid things outside early in the AM. If you haven’t been out to visit, please consider doing do one Saturday. TR secured an F3 discount at a local hotel during his visit a few weeks ago. #seriouslyitsnotthatfarout
– Horsehead
Great Q boys!
HB
Better Late than Never
9 men…no 10 men…no 11…ok 12 men arrived for yet another frigid workout on an otherwise beautiful Saturday morning at The Rock. Apparently a few of the pax were aiming to maximize their fartsack time. YHC was thinking he might be left to lead the entire workout as Mall Cop zipped into the parking lot at 7am on the nose. So the pax jogged around his vehicle to pick him up and we were off. However, still more pax arrived during COP. First Spandex, then Bugeater who was thoughtful enough to provide us his excuse later in the workout.
COP
- Mtn Clmb x25
- SSH x25
- Peter Parker’s x25
- IW x25
- Parker Peters x25
Merkin Century Suicides
Partner 1 does said exercise while Partner 2 runs suicide (3 out and back to islands)
Flapjack when partner 2 finishes suicide
Continue until 100 reps completed of said exercise
1. Wide arm
2. Regular
3. Diamond
Jog to the soccer fields for some of what The Rock is famous for..
Jack Webb
- 1 merkin / 4 arm raises
- 2 merkins / 8 arm raises
- …
- 10 merkins / 40 arm raises
Mosey to shelter for an upper body pyramid
- 10 reverse merkins
- 15 derkins, 10 reverse merkins
- 20 tricep dips, 15 derkins, 10 reverse merkins
- 15 derkins, 10 reverse merkins
- 10 reverse merkins
Hand-off to Mall Cop for the lower body beatdown:
Indian Run out to North Face.
Line up along North Face and run half way up. Stop for 20 squats in cadence, then hold in a squat and go up on your toes. Finish sprinting up the hill. 30 Sister Mary Catherines at the top.
Run half way down and stop for 20 slow squats in cadence, then hold in squat position. Backwards wall up the hill. 50 calf raises on curb at the top.
Repeat last squat exercise on the hill, then 30 squats at the top.
Lunge walk 75 yards, then Indian Run out to picnic benches under the trees at back of grounds.
Round 1: 30 jump ups/step ups, 30 squats, 20 LBCs.
Round 2: 30 one leg step ups, 40 squats, 30 flutters.
Round 3: 30 one leg step ups, 40 squats, 20 dollies.
Mosey to the hill by soccer pitches for: 30 flutters at bottom, backwards lunge walk up hill, 30 dollies at the top.
Cumberland County Viaducts x 13 L & R.
Lunge walk 30 yards then jail break to the COT!
Moleskin:
Mall Cop and YHC did a little pre-planning to ensure the pax got to see most of The Rock and what it has to offer, and ensure that the pax would keep warm while imparting pain to both the upper and lower body. I think it was successful and the pax may have some trouble walking or picking things up for the next day or so.
The Merkin Century Suicides definitely looked better on paper. Suffice it to say that there were a few groans when YHC called for diamonds… 100 of those? YHC audible from here and ended on the diamonds. Just in case your interested, I had hand-release merkins and man-makers tee’d up as well. Your welcome. The relief was short-lived though as we headed to the soccer field for the always crowd-pleasing Jack Webb and some upper body pyramids at the shelter. No doubt we all will be feeling this tomorrow.
After YHC wrapped up his assault on the pecks, Mall Cop targeted the legs. What better place for an attack but on the North Face. Squats, lunges, and more squats…and in the middle of the incline! It was fun waiting to see who would be the first one to tip over while trying to stay in the squat position on a hill at a 45 degree angle. Somehow all remained standing.
We moved over to the picnic area for a continued the offensive on the legs at the picnic tables. While holding the squat position, Bugeater chose that moment to tell us “this is what caused me to be late this morning.” Thanks Bug…that’s good info. Some other useful information provided by Mall Cop during our lower body workout: apparently it is unhealthy to contain your flatulence (he said “hold in your farts”). Well a few of our pax took the advice to heart right away. Why is it that passing gas so frequently makes the back-blast?
Announcements:
- Contact Baracus if you’re interested in doing the Blue Ridge Relay in September.
- Two new 3rd F workouts on the way for the lunch crowd. One in Ballantyne and one in South Park. More to come.
Ride the Wind
COP @ Northwest Stonehenge
SSH x 30
Imperial Walker x 20
Mountain Climbers x 30
Mosey across 521 to Northeast Stonehenge
Jack Webb up to 5, back down to 1
Jog to soccer field with 20 yd lunge walk and 20 yd broad jumps on the way
On the field: 10 merkins, sprint across field, 10 merkins, sprint back
20 plank in-&-outs, sprint across field, 20 plank in-&-outs, sprint back
30 mountain climbers, sprint across field, 30 MCs, sprint back
To the Premier deck: Peoples chair; hold, then press x 50
Bear crawl across, 15 merkins, bear crawl back
Crab walk across, 15 merkins, crab walk back
Burpee Mary ladder:
2 burpees, sprint up ramp, flutter x 20 by Soft Pretzel
jog around corner
4 burpees, sprint up ramp to level 2, Heals to Heaven x 20 by Haggis
jog
6 burpees, sprint to level 3, Dolly x 30 by Mic Check
jog
8 burpees, sprint to level 4, LBCs x 25 by Swiss Miss
Mason Twist x 15 by YHC
Down the steps, mosey to Aloft Hill for 6s:
Merkins at the bottom, squats at the top
Mosey to Dana Rader parking lot for yoga time:
Plank, left heel up, hold..keep heel up & lower plank to 6 inches, hold..back to regular…heel down
Repeat with right heel.
#crowdpleaser
Jog back across bridge to Loch Ness:
Group 1 runs lap around lake
Group 2 performs 10 dips, 10 derkins, 10 squats on repeat until group 1 returns
Flapjack
Take it back to home
COT
Moleskin
As usual, we got our full taste of all BCC has to offer. Found some respite from the wind in the parking deck. The yoga inspired plank exercises were called on the fly to burn some time, but ended
up being a crowd favorite, and nice challenge after being spent 50 mins into the workout.
Great effort by all today, and special shout-out to Madame Tussaud for hammering out 6 posts in his first 8 days into his F3 career.
Announcements
Haggis & Fishwrap hitting up greenway tomorrow for 10+ mile run in the a.m. Later, truth comes out that this will actually be 20 miles. Contact Haggis if interested, as I cannot recall exact location but I
believe it is 7am.
BRR sign-up, e-mail Baracus with your level of commitment and running agility.
MT
The Bruise Brothers Get Filthy
A double virgin Q today at #F3DayZero by the Danner Brothers and they brought a calculated, diabolical plan of attack that did not disappoint or show mercy to the men that bravely posted. The flag was planted and off we went to tackle the Filthy Fifty.
The Thang
Probation Q
Warm up lap around the track stopping at each corner for some warp speed OYO exercises:
- SSHs – 50 OYO
- IWs – 50 OYO
- Squats – 50 OYO
- LBCs – 50 OYO
Grab some rocks and line up on the field. Run to each trash can and perform called exercise, there and back:
- Round 1 – 25 curls, 25 shoulder presses, 50 curls, 25 shoulder presses, 25 curls
- Round 2 – 25 wide-arm merkins, 25 high knees, 50 regular merkins, 25 high knees, 25 wide-arm merkins
- Round 3 – 25 diamond merkins, 25 mission impossible peter parkers (these sucked), 50 heel touches, 25 mission impossible peter parkers (sucked even worse), 25 diamond merkins
Partner up at the playground equipment for 50 total as a team of both pull-ups and tricep dips.
Mosey to school with partner. BTW push-ups while other partner does people’s chair. Work and flapjack until you get to 50 total on the push-ups.
One partner plank while other partner crawls under. Work and flapjack until you reach 50 total.
Whiplash Q
Mosey to the front of the school. One partner does called exercise while other partner runs lap around parking lot. Go until you finish as a team.
- 50 right side step ups with calf raise
- 50 left side step ups with calf raise
- 50 calf raises
- 50 right side step ups
- 50 left side step ups
Stay with your partner for some push and pull work.
- One partner pushes while other partner resists for length of parking lot. Flapjack
- One partner pulls while other partner resists for length of parking lot. Flapjack
- Repeat pushes
- Repeat pulls
More four corners in the front parking lot:
- Corner 1 – Right side plank with 50 leg raises
- Corner 2 – Left side plank with 50 leg raises
- Corner 3 – 50 right side CCVs
- Corner 4 – 50 left side CCVs
Mosey to cars. 10 slow squats to cool down.
COT
Moleskin
The brothers brought the pain this morning in their respective virgin Qs. Probation went after the upper body and Whiplash focused on the lower body. No doubt the Pax will feel full body soreness tonight.
A good group of men at #F3Day Zero this morning. It was cold. Everyone worked hard. Not a lot of mumble chatter except for Radar, who always tries to get into the Q’s head. But the brothers are wise to his tactics and they carried on with their plan for pain.
FNG Snookie came out today….welcome brother. He’s high school buddies with Radar, Bananas and Good Hands. It took us a while to name him as apparently there is some sort of code with the East Meck grads to not offer any dirt on what happened in their wilder days. Steven finally let us know that he loved reality TV and Snookie was born.
Long Distance set the pace on the double time SSHs. There is power in that track suit brother!
Spackler and Jamboree set the pace on the running…the whole time Spackler is exclaiming that he is not a runner. Brother, you’ve signed up for BRR, you co-Q #F3Nomad with Strange Brew and you are running a 13.1 this summer…you are a runner.
Philmont brought his A game today as well and put a serious EH on a guy trying to study next to our group at coffeeteria. All we heard was “F3 changed my life”…then they spit on their respective hands and shook on it. Nice work Philmont!
Announcements
Sign up for GoRuck and BRR