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

Diamonds Are Forever Backblast

  • When: 2/13/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, 420, Bitcoin, Black Dog, Blue Hawaiian, Cornfed, Deuce, Faulkner, Gander, Kevorkian, Maytag, McRib, Morning, Mr. Roboto, Oz, Peeping Tom, Plan B, Pyro, Unicorn

No music, just business today.  Although the weather wasn’t exactly perfect with some drizzle coming down, it wasn’t too bad.  We started off with a quick Blue Hawaiian Lap, followed by:

High Knees x 15 IC

SSH x 10 IC

Imperial Walkers x 10 IC

Mountain Climbers x 15 IC

Cotton Pickers x 10 IC

Sun Gods x 10 IC both ways

We moved on to 4 sets of 3 different exercises, 12 reps done IC.  After each set a Blue Hawaiian Lap was done.

1st set: Merkens, Squats, American Hammers

2nd set: Derkens, Box Jumps, Freddie Mercury

3rd set: Irkens, Lunges, LBC’s

4th set: Wide Merkens, Iron Mikes, Boxcutters

Warmed up, we did the “7 of Diamonds” next.  There were 4 cones in Diamond Formation.  An exercise was done at each cone, in multiples of 7, for a total of 4 sets of each exercise.  Pax moseyed from cone to cone. Exercises were: Burpees (7x 4=28), LBC’s (14×4=56), Merkens (21×4=84), Squats (28×4=112), Plankjacks (21×4=84), Monkey Humpers (14×4=56), Burpees (7×4=28).

That was all the time we had today.  Thanks for coming out.  Great work!


Enter The Dragon Backblast

  • When: 01/30/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Bitcoin, Black Dog, Cuddy, Deuce, Faulkner, Goose, Hatchet, Kevorkian, Maytag, McRib, Morning, Peeping Tom, Plan B, Pyro, Shrute, Stye, Unicorn

19 came together for a bonafide cultural experience this morning.  With a chill in the air, we warmed up to LL Cool J’s “Mama Said Knock You Out” (from the 1990 album “Mama Said Knock You Out,” considered by many to be his opus).  Pax rotated through several exercises: high knees, side straddle hops, cotton pickers, windmills, calf stretches, all done OYO.  Each time the phrase “Knock You Out” was heard, Pax did an Up-Down, for a total of 32 Up-Downs.

Slightly warmer, we completed 2 sets of a Blue Hawaii lap followed by BLIMPS: 10 Burpees, 20 Lunges, 20 Imperial Walkers, 20 Merkens, 20 Plankjacks and 20 Squats.

Even warmer, we sat down to 1 set of Bruce Lee: 20 American Hammer IC, 20 Leg Raises, 20 LBC’s, 20 Heel Touches IC, 20 Crunchy Frogs IC, a set of 100’s, all accompanied by Kanye West’s “Stronger” (from 2007’s “Graduation”).  “Enter the Dragon” released in 1976, is generally considered to be Bruce Lee’s most famous movie.

Next up was a set of 11’s in the parking lot: 10 alternating shoulder taps (2-count), Bear Crawl across parking lot, 10 Merkens, mosey back, then 9 shoulder taps, Bear Crawl, 2 Merkens, mosey, and so on and so forth until we reached 1 shoulder tap and 10 Merkens.  That one was pretty tough!

Another set of Bruce Lee ended the session. “Hypnotize” by The Notorious B.I.G. (from 1997’s “Life After Death”) provided the background tunes for the final Mary.

Thanks for coming out today.  Great work.  Special kudos to Hatchet, making his 2nd appearance at F3.  Keep coming!


Bushwood BackBlast – IsoThermal

  • When: 01/23/19
  • QIC: Bitcoin
  • The Pax: Black Dog (RESPECT), Cracker, Deuce (RESPECT), Faulkner (RESPECT), 420, Gander (RESPECT), Goose, Kevorkian (RESPECT), Maytag (RESPECT), McRib, Oz, Peeping Tom (RESPECT), Plan B, Stye, II Fingers, Unicorn, Bitcoin (QIC)

This morning, a Pax of 17 dedicated men left the comfort and warmth of the fartsack and posted at Bushwood to find a different way to warm themselves.  Mission Statement was given and we turned up the thermostat with:


  • Mosey driveway up to road and back to parking lot
  • Diamond Merkins, IC, 10x
  • Air Presses in Static Squat position, 100x OYO


  • Mosey underneath Clubhouse
  • BTTW (1:00 hold)
  • Iron Cross – Arms Outstretched, Palms Up, Palms Down, Palms Back (45 second hold per position)
  • Dead Cockroach (1:30 hold)
  • Position of Pain (1:00 hold)
  • 6 inch leg raise with legs together (1:00 hold); 6 inch leg raise with legs apart (1:00 hold)
  • Superman/Banana (1:00 hold per position)
  • Blue Hawaiian Lap and back under Clubhouse
  • Standard Plank (1:30 hold)
  • People’s Chair with alternating single leg hold (45 seconds per position)
  • People’s Chair (1:30 hold)
  • Elbow Plank (1:30 hold)
  • 007 (1:00 hold) – Lot of quivering here from YHC, and perhaps from some of the Pax as well
  • Blue Hawaiian Lap and back under Clubhouse
  • Side Plank (1:00 hold per side)
  • Chuck Norris Plank (1:30 hold) – This is Ranger/Knuckle Plank in down position – Oz “complains” here.  Odd.  YHC still processing this.
  • Static Calf Raise (1:00 hold)
  • Mosey to Parking Lot
  • Bear Crawl Ring of Fire
  • Merkins, 20x, OMD
  • Sumo Squats, 30x, OMD
  • Air Presses in Static Squat position, 100x OYO
  • Jump Rope for final 1:00


  • Bridge Run in March
  • EPIC Run in April (To benefit Eastern Pregnancy Counseling Center)
  • Goose on Q for The Point
  • McRib on Q for The Bear
  • Need more Pax to Q.  Don’t be shy.  If you have performance anxiety, grab an experienced Q to assist.  VQs are encouraged and welcomed.

YHC mumbled through prayer time.  My bad.  Seeking forgiveness.

Men, thank you for posting.  And thank you for voluntarily submitting to the Q-ship of YHC.  As always, it is both an honor and a humbling thing to stand in a leadership role, even if for a little while, for a Pax such as this.

Have an Invigorating day!


Bushwood Backblast

  • When: 01/16/19
  • QIC: @f3FlankSteak
  • The Pax: II Fingers, Deuce, Faulkner, Kevorkian, Oz, Peeping Tom, Pyro, Unicorn, Winthorpe, Bitcoin, Plan B, Gander, Goose, Stye, Maytag, Black Dog, Cracker, FlankSteak (QIC)

18 showed up on a brisk morning.  No FNG’s so we jumped right into:

  • SSH x 25 4C IC
  • Imperial Walker x 15 4C IC
  • Cotton Picker x 15 4C IC
  • Plank Jack x 15 4C IC
  • Up/Downs with high knees around the circle
  • Down Dog Stretches

Mosey by 18 green and up 17 fairway to tee box on 17 where we did:

  • 10 Shoulder Taps 4C IC

Mosey to 16 tee box for

  • 10 Shoulder Taps 4C IC
  • 10 Burpees OYO

Mosey to 15 tee box for

  • 10 Shoulder Taps 4C IC
  • 10 Burpees OYO
  • 10 Squats 4C IC

Mosey up hole 11 by tennis center to parking lot next to hard courts for

  • 10 Shoulder Taps 4C IC
  • 10 Burpees OYO
  • 10 Squats 4C IC
  • 10 WWI sit ups

Mosey to road and up entrance to club back to employee parking lot for

  • 25 Merkins (on Q’s down), Blue Hawaiian Lap, 25 Merkins (on Q’s down)
  • 25 American Hammer 4C IC,  Blue Hawaiian Lap, 25 American Hammer 4C IC
  • 25 LBCs (on Q’s up),  Blue Hawaiian Lap, 25 LBCs (on Q’s up)
  • 25 Plank Jacks 4C IC,  Blue Hawaiian Lap, 25 Plank Jacks 4C IC

Pax Choice for Mary:

  • Freddie Mercury (Winthorpe)
  • Heel Touches (Goose)
  • Oblique Crunches (Gander)
  • Dolly (Oz)
  • LSF (Pyro)
  • Box Cutters (II Fingers)

I think that was it for Mary – if I missed anything my apologies!

No announcements.  Ended in prayer.  As always great to lead this group of men.  Gander on Q Friday at the Point.  Morning on the Bear.  Beyond that it’s wide open.  Please consider Qing if you haven’t in a while or if you never have.  Any Pax that has Q’d is always willing to Co-Q or back someone up on a virgin Q.  Just ask!