Sprinting in the Rain

  • When: 02/23/19
  • QIC: Cuddy
  • The Pax: Stye, Gander, Unicorn, Mr. Roboto, Cuddy (QIC)

5 men braved the rain and posted this morning. Given the weather we gathered at the covered entrance. After attending the McRib & Mr. Roboto Q School earlier in the week, the mission and disclaimer were delivered and YHC did his best to start each exercise correctly.

Windmills x 10 IC 4CT
SSH x 25 IC, 4 CT
Imperial Walkers x 12 IC, 4 CT
Various Stretches

With the rain slowing (as if on cue) we Moseyed to the Boykin Field parking lot where we found some cones strategically placed 25 yards apart.

Round 1
10 Merkins – Run – 5 Burpees – Run – 20 Squats – Run – 5 Burpees – Run
Round 2
10 Werkins – Lunge – 5 Burpees – Lunge – 20 S. Squats – Lunge 5 Burpees – Lunge
Round 3
10 Ranger Merkins – Karaoke – 5 Burpees – Karaoke – 20 T. Squats – Karaoke – 5 Burpees – Karaoke

We then gathered at the entrance, where we did 20 Merkins, ran ¼ mile, did 20 more Merkins and returned.
Back at the cones we did 8 50 yard sprints. After every other sprint we did 20 exercises (Lunges, Squats, & Merkins)
We then gathered the cones, did 20 Merkins – ran ¼ mile, 20 Merkins, ran ¼ to the covered area thus completing our Merkin Mile. Upon finding a box we did Dips, Irkins, & WWII’s, (20 each IC) plus 15 Box Jumps (OYO). We Rinsed and Repeated and then did 75 Calf Raises.

Next we moseyed to the front entrance for….

Box Cutters X 13 IC 4CT
LBC x 13 IC
Freddy Mercuries x 13 IC 4CT
Various stretching exercises

Being short on time we ended with a short prayer.

Deuce is on for the Fartlek and Bubble Guts at Bushwood, but we need more Qs to sign up!

SaSqUaTcH Prep

  • When: 02/22/2018
  • QIC: Qz
  • The Pax: Blue Hawaiian, Cuddy, Deuce, Flank Steak, Lil Wayne, McRib, Mr. Roboto, Peeping Tom, Pyro, Sandagger, Unicorn, Plan B, Goose, Stye, Schrute, Butterball, Hatchet, Oz

We had 18 on this soggy morning for a mini version of the Sasquatch prep we did last summer.

AO #1 – Gazebo/Wall

Imperial Walkers, Squats, Chilly Jacks, SST.

Over to wall for: People’s Chair Air Press, Balls to the Wall with Chicken Peckers. Rinse and Repeat.

10 Burpees OYO

5 Minute Run

AO #2 – Trent Field

Bear Crawl Ring of Fire Mucho Chesto: Bear Crawl with stops for Diamond Merkin x10, Ranger Merkin x10, Merkin  x10, Wide Merkin x10, Staggered Merkin Left x10, Staggered Merkin Right x 10

Bruce Lee: American Hammers x15, Leg Raises x15, LBC x15, Heel-Taps x15, Crunchy Frog x15, 100s

5 Minute Run

AO #3 Neuse Field

The Octagon: 8 rounds with Partner A doing Alternating Shoulder Taps, Star Jacks, Copperhead Squats, Burpees, Plank Jacks, Goofball,  Sumo Squats, Ranger Merkins while Partner B Bear Crawls or Crab Walks to middle, does LBC x10, then returns. Flapjack.

5 Minute Run

Announcements – Pyro extended an invite to Y to watch as 420, KFD and Stye coach it up.  Hope they the kids aren’t wearing Nike shoes!!

Closed in Prayer – Get well soon Gander!

Bushwood Q School Backblast

  • When: 02/20/19
  • QIC: McRib, Mr. Roboto
  • The Pax: Flanksteak, Oz, Lil Wayne, Hatchet, Peeping Tom, Pyro, Bubble Guts, Faulkner, Goose, Bitcoin, Black Dog, Unicorn, Stye, Cuddy, Plan B, II Fingers, McRib, Mr. Roboto

18 came out for a cold, wet Q School. The intention for today was to set standards, reinforce good habits, share what you would see when you travel to other Regions or what others will expect when they visit New Bern, and maintain a little esprit de corps.

I am not a professional. You cannot sue me.
You are here voluntarily and are participating at your own risk.
You are responsible for own wellbeing. Know your limits and modify if necessary.


  • SSH X 20 IC
  • Imperial Walkers X 20 IC
  • Merkins X 10 IC
  • Wide Tempo Merkins X 10 IC
  • Cotton Pickers X 10 IC
  • Burpees X 5 OYO


Reverse Blue Hawaiian Lap around 1st Tee and collect under the Clubhouse. Partner up for:

  • 100 Merkins (P1 does 10 while P2 holds plank – Flap Jack; 100 total for group)
  • 100 LBCs (P1 does 10 while P2 holds 6 inches – Flap Jack; 100 total for group)
  • 100 Squats (P1 does 10 while P2 holds Al Gore – Flap Jack; 100 total for group)

Mosey to parking lot and grab another set of partners along the way to form groups of 4.

Pax in each group took turns calling exercises and counting cadance.

1. “The Next Exercise is _______”
2. “Starting Position … Move”
3. “In Cadence (or, On My Down) … Exercise”
4. “1, 2, 3” then pax calls rep
5.  Change your Voice Inflexion on Last Rep
6. “Recover”

Importance of leading by example and exhibiting proper form was also espoused.

Exercises were  as follows:

  • Mountain climbers X 10 IC
  • Box Cutters X 10 IC
  • American Hammers X 10 IC
  • Tempo Diamond Merkins X 10

Move to the clubhouse driveway where there we 4 lighted cones lined up for “The Beast.”

6 exercises, performing 6 reps at 6 stops. Start at first cone, fast mosey to second and do 6 Merkins, then to third and do 6  Big Boy Sit Ups, then to fourth and do 6 Squats, back to third for 6 Wide Merkins, back to second for 6 Sumo Squats, back to start line and complete 6 Burpees. Pick up Six and/or Hold Plank until all finish.

Mosey to Flower bed for:
Inverted Pike Shoulder Presses (think Carolina Dry Docks) X 10 SC
Step Ups X 10  OYO each leg
Incline Merkins X 10 IC

Rinse and Repeat Beast with Sprints between cones.


  • Heel touches X 25 IC
  • Dying cockroach X 50 SC


If you’d little light reading and elaboration about the things we discussed and the how and why of Q-101, check out f3newbern.com/q-101/ and more specifically, Q 101 – The First F (provides guidance on planning and leading a workout – similar to what was covered today).

Thanks for showing up this morning and allowing us to talk at you. We look forward to seeing you Q.

McRib and Mr. Roboto

Bushwood – Q School

  • WHAT: Bushwood
  • WHEN: Wed 2/20 - Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Upper 30s with 40-50% chance it will be dry.

    • Beatdown included. Don’t worry, there won’t be too much talk.

Fartlek Backblast

  • When: 02/18/19
  • QIC: II-Fingers
  • The Pax: Faulkner, Stye, Plan B, Cuddie, Deuce, Oz, Lil Wayne, Unicorn, Oz, Goose

SSH x 20
Burpee x 10
Slow Cotton Pickers x 10
SunGods x 10

– 11s (length of Drive)
– American Hammers / Merkins

Leg lifts x 20
LBCs x 30

LBC w/ cross x 20

Cruncy Frogs x 20
Heel Touches x 10

Sign up for the Bridge Run if interested.

Closed in Prayer.

Pleasure to lead.

Ruck It BackBlast – Restrictor Plate

  • When: 02/18/19
  • QIC: Bitcoin
  • The Pax: Cantore, Hatchet, Hilfiger (RESPECT), Mr. Roboto, Bitcoin (QIC)

Inspiration for today’s Ruck It comes from the land of NASCAR.  The 61st running of The Daytona 500 was held yesterday, with Denny Hamlin coming out on top.  Congratulations to Joe Gibbs Racing with three drivers finishing One, Two & Three.  Very impressive.  As you race fans know, the Daytona Speedway is one of the tracks in which restrictor plates are used to keep the speeds manageable and safe.  That was the idea for our Pax of 5.  Weather was cooler than expected per the forecast, but perhaps not as rainy as anticipated.  After gathering and greeting, we got comfortable in our Rucks and started with:

  • One warm up lap around the Union Point Park block
  • Quick Pit Stop at Bitcoin’s truck to grab the Restrictor Plate – a 40 lb sandbag
  • At the start of each new lap, one Pax would perform 10 cleans with the RP and then a final clean and overhead lift to settle the RP on top of his shoulder/ruck area for a lap.  During each Pit Stop, the remaining Pax would Plank until it was time to head out for another lap.
  • Sequence was performed 10x with each Pax under Restrictor Plate rules for 2 laps each
  • After completion of all laps, Restrictor Plate was retired and Pax gathered in a Victory Circle for:
  • Upright Ruck Rows, IC, 15x
  • Bent Over Ruck Rows, IC 15x
  • Hard Stop @ 0615

Closed with BOM/COT with YHC leading in prayer.

Great work today.  Glad to be a part of it.

The Upper Half

  • When: 02/15/19
  • QIC: Gander
  • The Pax: Unicorn, Oz, Keborkian, FlankSteak, Bubble Guts, Ingrown, Barely Legal, BitCoin, Stye, Goose, Maytag, Faulkner, Black Dog, Blue Hawaiian, McRib, Butterball and Gander (YHC)

A pax of 17 posted this perfect am to recover from Valentine’s festivities. No FNGs, but do want to welcome back Barely Legal, who, I think is a John Cusack doppleganger and perfect timing to celebrate the introduction of Lt. Dan Cusacks. No welcome, no Valentine’s love – we just got started.


  • SSH 20x 4CIC
  • 3 Burpees OYO to welcome FlankSteak
  • Sun Gods 10x 4CIC, reverso
  • Misc. arm stretches

The Thang

We split into two groups and headed to the park equipment and set up at both sets of swings. Group 1 did Kiddie Pullups (one hand each side of bar, pull up with head to side) x10 while others planked. Group 2 did Swirkins (feet in the swing seat, down for a Merkin, up and pull legs to chest; count =1) x20 while others planked. Groups swapped locations and cycled again.

Moseyed by my truck to pick up a coupon (half cinder clock weighing 22-24 lbs – not sure) and lined up longitudinally, laterally or however you may describe it along the line where the camp light was set up. We continued with:

  • Block & Bears – block at feet, extend out, reach back, pull block up to hands or slightly ahead, bear crawl ahead until block is between feet, repeat block movement. Go 25 yards to the ShovelFlag, catch breath, turn and repeato.
  • Lt. Dan Cusacks – that’s right, Lt. Dans with coupon held high like John Cusack did with his boombox in the movie Say Anything. Turn at ShovelFlag, catch breath, turn and repeato.
  • Blocktanamo – hold coupon in front at chest level, first person sets down coupon and runs circle pushing down coupons for resistance and lifting workout. Next person starts as soon as person beside them passes by. Lots of movement. Lots of grumbling. Repeato.

Moseyed to Gazebo for:

  • American Hammers w/coupon 20x 4CIC
  • Overhead Arm Presses w/coupon, AMRAP for 60 sec.
  • Curls w/coupon, AMRAP for 60 sec.
  • WWI Block Movers (coupons go with each rep or rest on your legs every other rep) 20x OMU
  • Blerkins 20x OMD
  • Oblique Crunches 25x, flapjack, repeato
  • Hanging Leg Raises 15x OMU
  • Overhead Arm Presses w/coupon, AMRAP for 45 sec.
  • Curls w/coupon, AMRAP for 45 sec.
  • American Hammers w/coupon 15x 4CIC

Moseyed back to camp light and lined up again to repeat same sequence, but half the amount. Returned coupons to truck, then moseyed to gazebo. Had time left over, which I am not accustomed to, so I made stuff up. Not sure if this is all of it.


  • American Hammers 20x 4CIC
  • Hanging Leg Raises w/a tempo release (except my tempo was really fast) 10x OMU
  • Box Cutters lead by the illustrious FlankSteak 25x 4CIC
  • Various stretches to finish 3 min early

Prayers for all of our friends, family, pastors and community who are fighting health battles and otherwise. Funeral for Alex Burnette is Saturday at 2 pm at Centenary United Methodist. YHC closed in prayer.

Aye! My arms hurt!