High School Musical… sort of.

  • WHAT: The Dirty Bird
  • WHERE: Epiphany Trent Campus - Traffic Circle
  • WHEN: Wed 11/14/18 05:15 gather; 05:30 hard start; 06:15 hard stop
  • WHO: Any man or FNG
  • WEATHER: Crisp & nice
  • WHY: Maybe the last Dirty Bird until warm weather next spring?
  • PREVIEW: "run around and do crap" - @F3FlankSteak

Fun with Winthorpe

15 posted for the morning beat down at Bushwood.  Riding high off a fresh Red Sox victory to end the Yankee’s season and with no FNG’s, we jumped right into …


  • Cotton Pickers x 12 (IC)
  • Windmills x 10 (IC)
  • Down Dog Calf Stretch (OYO)
  • SSH x 22 (IC)
  • Blue Hawaiian Lap


RING OF FIRE – 10 stations with an exercise at each station.  Get as many reps in for 1 minute and then rotate to the next station.

  • Burpees
  • Shoulder Taps
  • Jump Squats
  • Merkins
  • Stationary Skaters
  • Carolina Dry Docks
  • Lunges
  • Mountain Climbers
  • One Leg Plank (Needed to be demonstrated)
  • Iron Mike’s

Mosey around to the covered area of the club for

  • Australian shoulder taps x 15 (IC)
  • Australian Jacks x 10 (IC)

Mosey back to the stations for another round of ring of fire but 30 seconds at each station.

Mosey back to covered area for London Bridge.  (plank position with your head near the wall.  Start with one hand on the wall then both hands on the wall, so you’re balanced then one hand down and the other hand down.)  x 10 (IC)

Mosey back to the circle for ..


  • Captain Thor’s x 20 (IC)
  • Awkward Planks (hold right hand out and left leg out and balance.  Then do the other side)
  • 007

That’s all we had for the morning.  Closed in prayer.  Great push this morning.



BOMBS at the D-Bird

  • When: 10/10/18
  • QIC: Sandbagger
  • The Pax: Plan B, Door Knob, Schrute, Gander, Goose, FlankSteak

7 Men at Dirty Bird this morning. We all had a good ole time!

Warm O Rama

Capri Lap 

Walk Like An Egyptian (with some stretches worked in)

A few more stretches OYO and then right over to the tennis courts.

The Thang

B.O.M.B.S. (partner up) – Pax 1 runs length of tennis courts, Pax 2 does exercises. Swap out until # of exercises is complete.

50 Burpees, 100 Overhead T Claps, 150 Merkins, 200 Big Boy Situps (modified to LBC’s for second 100, 250 Squats

Bear Crawl Inch Worm – just like it sounds. Pax lines up head to feet in plank position while man at the back bear crawls to the front. Rinse & repeat 2x

Dominoes – 1 Pax per curb holding side-plank with left arm up, 1st Pax rotates to plank and does 5 merkins, then 2nd Pax follows…all the way to the end. Entire Pax holding plank. The entire Pax side-planks with right hand up and we work our way back.

Mosey to Dirty Bird flag pole for Mary…

Mary –

Climate Change  – Pax in a circle holding Al Gore.

Round 1 – Pax does a 5 Burpee Time Bomb

Round 2 – Pax does a 3 Bobby Hurley Time Bomb

Round 3 – Pax does a 1 Split Jacks Time Bomb

And that’s all she wrote…

Closed out with a quick prayer. One very important note – PLEASE keep Stye and his family in your thoughts and prayers – he lost his brother yesterday. Stye – we’re all with you, pal! Stay strong.


October 27th – Gander’s House for a KISS Birthday Party.



Community Support Day

  • WHAT: The Bear
  • WHERE: Pete & Nikki's - 1308 Broad St
  • WHEN: Gather at 7:30 for breakfast and between 8:30 and 9:00 for work.
  • WHO: Any man or FNG
  • WEATHER: Doesn't matter ... people need help.
  • WHY: Chicks dig guys in boots and gloves.

    • Instead of a workout, we will meet at ) for breakfast at 7:30.  After we eat, we’ll head to a meeting point to get instructions of where we can help.

The Dirty Bird

  • WHAT: The Dirty Bird
  • WHERE: The Epiphany School - Trent Road Campus
  • WHEN: 9/12/18 - gather 5:20; hard start 5:30; hard stop 6:15
  • WHO: Pax, fartsackers, sad clowns, happy clowns, HIMs, Kool Aid Drinkers, FNGs, etc....
  • WEATHER: Exciting and probably wet
  • WHY: Be an inaugural member of The Dirty Bird

    • F3NewBern Pax – This pre-blast is coming to you early since I have not put together a formal announcement as Bitcoin did for Ruck It.

      To alleviate the pressures of our pax growth and to reduce the number of pax at each AO, an alternate AO has been added to Wednesday’s schedule. F3 theory being, too many pax in one AO is too much of a good thing. Actually, it diminishes the amount of the second F, Fellowship, as well as some exercises are just too crowded.

      This Wednesday will be the inaugural session of The Dirty Bird at The Epiphany School’s upper school campus at 2301 Trent Road.

      This AO will be a bootcamp style workout in the same spirit of Bushwood. I will be the site Q and thus looking for and/or signing up pax to Q at this site each week. This week should create a lot of excitement with the new AO as well as the impending weather event. There may be a correlation…

      This AO is a little closer to home for some pax and may help reduce the amount of mid-week fartsacking. Bring an FNG to help push you back to consistent posting.

      Any questions, reply to this preblast or text me directly (229-9225).

      Looking forward to the new AO and the opportunity to continue the growth of F3NewBern.

      YHC – Gander


  • WHERE: The Thirsty Bruin
  • WHEN: Wed, 7/25/18 soft start 5:30 (PM); soft stop when done
  • WHO: Any man or potential FNG
  • WEATHER: Inside - who cares.
  • WHY: The second F - it is important.
  • PREVIEW: Being summertime, I am available for a social hour.  If anyone is available or interested, I thought it would be good to get together.

Shirt Order is Live!

Ok, pre-order page is up and ready to go.

F3 New Bern Shirt Pre-Order

Couple of things to note that some of us missed on the last go. There are multiple options to choose from which can be selected in the Shirt drop down underneath where time remaining is listed. If you don’t change this, you might get a sleeveless shirt whether you want one or not.

Also, it’s not how many orders get placed, but how many shirts are purchased by all who order. For example, if I were to order 1 shirt, then Unicorn could order 11 and that would meet the minimum for the shirts to go to print.

For reference if it helps at all, I am 5’10” 160 and I wear a Small Sport-Tek Shirt and Medium MudGear Fitted Race Jersey. I also have a Small 1/2-Zip pullover that fits me well and is of suprisingly good quality. Use that as you will.

There also appears to be one Large sized Long Sleeve Mud Gear Race Jersey available in clearance for $10 off. Get it while you can.

The link is in this post and will stay in the Announcements section of the Backblasts page (right side of the page on Desktop and bottom of the page on Mobile). Any other questions, just let me know.

Happy ordering,