Loops (Deja Vu)

  • When: 05/20/19
  • QIC: Goose
  • The Pax: Oz, Lil Wayne, 2 Fingers, Sandbagger, Winthorpe, Faulkner, Plan B, Kevorkian, Unicorn, Goose (QIC)

10 men gathered.  No FNG’s.  Mission Statement given (some say perfectly).   Then the Deja Vu started kicking in for some…


SSH x 20 4CT

Cotton Pickers x 10 4CT

Imperial Walkers x 15 4CT

Sun Gods x 10 4CT (Forward and Reverse)

Pigeon and Quad Stretches – OYO

Downward Dog and Upward Dog stretches


We moseyed to the Garber Ministry Center parking lot.  Lined up and sprinted the length of the parking lot, did 10 Merkins IC; sprinted back and did 20 Squats IC.

Snake Run on the road looping around Ministry Center.

Returned to parking lot.  Sprinted to the end, did 10 Merkins IC; sprinted back and did 20 Lunges OYO (10 each leg).

Indian Run on the road looping around Ministry Center.

Returned to parking lot. Sprinted to the end, did 5 Merkins IC; sprinted back and did 20 Squats OYO.

Scout Run on the road looping around Ministry Center.  Imperial Walker exercise by lead.

Returned to parking lot. Sprinted to the end, did 15 Merkins IC; sprinted back and did 20 Lunges OYO (10 each leg).

All You Got (AYG) Run  on the road looping around Ministry Center.  Stopped at Stop sign (waited for Oz, 2 fingers and Lil Wayne to catch up with the PAX).  Moseyed back to the NBGCC entrance and then an AYG to the parking lot.

Mary (not):

We circled up for Announcements and Name-O-Rama.  No time for Mary.  We prayed it out.  Good work by all.  Thank you Cuddy for the Q inspiration last week.  If your not a Q’er, do what I did…find a workout performed by someone else and then Rinse and Repeat.  Thank you guys for allowing me to lead…Need more Q’s.


  • WHAT: The Fartlek
  • WHEN: 05/20/19 Gather 0525 Hard Start 0530 Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 68° 10% SSW 4 MPH
  • WHY: Clean Slate


  • When: 05/15/19
  • QIC: Deuce
  • The Pax: Double Dipper, Sandbagger, Stye, Faulkner, Bubbleguts, 420, Cuddy, Harris Teeter, Gander, Lil Wayne, 2 Fingers, Oz, Black Dog, Kevorkian, Roboto, McRib, Peeping Tom, Flank Steak, Bitcoin, Deuce (QIC)

20 men wanted to taste what may have been the last of the chilly and humidity-free eastern NC mornings for several months. While YHC promised (and delivered) little running, there was plenty of movement to get up the heart rate.

Warmarama consisted of Windmills, Frankensteins, Michael Phelps, a Blue Hawaiian lap, Mountain Climbers, and Hillbillies.

After a short mosey to the brick walls, 20 each of Box Squats, Alternating Step Ups, and Wojos. Another short mosey under the clubhouse was followed by Plank Step Downs (10),  Air Presses (30), and Hand Release Merkins (10). Mosey up the back steps and back to wall. Rinse and repeat.

What is a workout without a little running?  5 laps around the parking lot with a stop after each lap for Burpees (with an extra Merkin added to the Burpee at each stop).

Return to our original starting point of the morning for a round of 20 ATMs followed by a Blue Hawaiian  lap.  Rinse and repeat twice.

Line up along one end of the parking lot for 10 Wojos, run to the middle for 10 Monkey Humpers, run to the far end of the parking lot for 10 more Wojos, and return with a stop in the middle for 10 more Monkey Humpers.

With a little time to kill, mosey back under the clubhouse for a round of 7s.  Decreasing Burpees on one side of the fence with increasing American Hammers after climbing back over the fence.

No time for Mary

Reminder about F3Jacksonville launch THIS SATURDAY!!  Meet at NBHS at 6 to carpool or at 7 at the Richard Ray Park at the Jacksonville Commons.  Sasquatch info also is available





Bushwood Beach

  • When: 05/08/19
  • QIC: Faulkner
  • The Pax: 420, II Fingers, Blue Hawaiian, Bubble Guts, Deuce, Goose, Gander, Kevorkian, Lil Wayne, Oz, Peeping Tom, Plan B, Pyro, Schrute, Stye, Ingrown,

17 Pax rolled out in the “patchy fog” for nice Bushwood gathering.  No FNG’s so we jumped right in with;


  • Blue Hawaiian Lap
  • Sun Gods x 15, IC 4 CT
  • Side Straddle Hops (SSH) x 25, In Cadence (IC) 4 CT
  • Chinooks – 15 IC 4 CT (Overhead Arm Circles)
  • Sun Gods – 10 IC, 4 CT, Reverse
  • Imperial Walkers x 10, IC 4 CT
  • Downward Dogs – OYO
  • Burpos x 15 IC, 1 CT (Start at squat position, hands out legs out, pushup, back to squat)
  • Imperial Walkers x 10, IC 4 CT
  • Mountain Climbers x 20, IC 4 CT
  • Wave of Merkins x 5, IC 1 CT on down


Mosey to wall for;

  • Alternating step ups, 50 Count OYO
  • Erkins, 25 Single Count, On Down
  • Dips 25 Single Count, On Down

Mosey to #1 Fairway……


2 lines of cones approximately 30 yds apart – Partner up- Each pair picks up a sandbag

  1. P1 & P2 back to back on your six. Pass sandbag around from side to side 25 times. Switch directions. Take modified Blue Hawaiian lap plank for six.
  2. P1 & P2 foot to foot on your six. P1 sit up w/ sand bag overhead toss to P2.  P2 back down over head sit up and toss to P1.  25 times.  Take Blue Hawaiian lap Al Gore for the six.
  3. P1 Inch worm planks w/ pushups, P2 30 sand bag raises switch rinse repeat, Blue Hawaiian ap, Al Gore for the six
  4. P1 Squat kicks, P2 30 sand bag squats, switch rinse repeat, Blue Hawaiian lap back to parking lot.


  • Captain Thors (1 sit up 4 American Hammers) 10 total
  • Clap Sit Ups (Sit up) Clap with hands behind knee leg, alternate other knee, clap behind knee, alternate
  • Cobra Stretch
  • Left side knee to side stretch
  • Right knee to side stretch


  • Count -o- Rama
  • Name -o- Rama
  • No announcements
  • Quick Prayer

Nicely done fellas.  Thanks for allowing be to hang out with you all.  See you on Friday.



  • When: 05/01/19
  • QIC: Gander
  • The Pax: Mr. Roboto, Double Dipper, II Fingers, Lil' Wayne, Oz, Bubble Guts, 420, FlankSteak, Ingrown, Faulkner, Black Dog, Blue Hawaiian, Sandbagger, Peeping Tom, Pyro, Goose, McRib, Kevorkian, StickBuilt, Cornfed, Gander - YHC

A chippy pax of 21 posted this beautiful am. A ‘lack of clean laundry’ necessitated an unfortunate appearance by some drive-by’s and really got the chatter going. Not sure we will see those again.

No FNGs, so we jumped right into:


  • SSH 4CICx10
  • Sun Gods 4CICx10, reverso
  • Cotton Pickers 4CICx10
  • Shoulder and Arm stretches OYO
  • Downward Dog

The Thang

Warmed up with a Blue Hawaiian back to the parking lot where 10 stations were set up and labeled with various exercises. The operative exercise was a Farmer’s Carry of  two 5-gallon buckets filled with sand (thus Sandman) that were to be carried from the edge of the parking lot at the hedges, across the parking lot, around the traffic island and back to the starting point. This set the timing for the remainder of the stations to do the specified exercises AMRAP – As Many Reps As Possible. No pax were counting or watching – just you and God. The time typically turned out to be 30-45 seconds per cycle.

The stations were as follows:

  • Sandman/Shoulder Taps
  • Block Curls/Plank
  • Lt. Dan Cusacks (solid cap block)/Low Slow Flutter
  • Bucket V-ups (sand filled)/LBCc
  • Lumber Squats/Carolina Dry Docks
  • Imperial Walkers/Curb-kins
  • Paver Crosses/Curb Squats (heels on the curb, not just near the curb – for clarification)
  • Iron Mikes/Barbell Phelps
  • Wide Merkins/Box Cutters
  • Burpees/Reverse Plank

After a solid round of Sandman was completed, we hit another Blue Hawaiian and returned to the bottom of the ramp leading under the club. We then Bear Crawled to the top of the ramp, side Bear Crawled over and then Crawl Beared back down the ramp X 2.

We moseyed back to the parking lot for another cycle of Sandman with a shortened cycle since we were against the clock.


A Blue Hawiian without the planned ramp work.


Only announcement was about J-ville on 5/18 – more info TBA. No further chatter, so YHC closed in prayer.

I hope everyone got something out of this morning’s workout. Feedback is always welcome to help me improve my Q’ing. Thank you for allowing me to lead!



Search for a 6-pack

  • When: 04/24/2019
  • QIC: Peeping Tom
  • The Pax: Ingrown, Goose, Winthorpe, Double Dipper, Oz, 420, Gander, Deuce, 2 Finger, Pyro, Sandbagger, Flank Steak, Lil Wayne, Faulkner, Bitcoin, Plan B, McRib, Cornfed, Black Dog, Blue Hawaiian

The promise of a 6-pack brought out a Pax of 21, and after finding that my Casio is not on ‘apple time’ we quickly started with a mumbled welcome and partial disclaimer and into the usual side-straddle hops and cotton picker warm-up.

The Thang – to the #1 tee-box for merkins then on to #2 for, merkins.  From there we went to #3 where I realized that pull-ups on the 12′ rafters in the shelter could be too tall for some of the pax.  So we did merkins.  Then to #5 for merkins.  Halfway down #5 seemed a likely spot for that 6-pack so we stopped for some ab excercises.  10 excercises, 25 reps each finishing with 40 american hammers.  Overhearing some grumbling amongst the Pax it was time to mosey on to #6 for merkins.  The shelter at #7 presented 10′ rafters so we took a break from merkins for 10 pull-ups OYO.  Moving on to #8 we did merkins before moseying to #9 for merkins.

Back to the club parking lot for a 50 count LBC and prayers.

175 Merkins, 10 pullups and 340 ab excercises.  It’s an honor to lead.

Surprise Bear

  • When: 04/20/19
  • QIC: II-Fingers
  • The Pax: Goose, Stye, Plan B, Tree Frog

A Pax of 5 posted on a beautiful morning for the Bear.   We were surprised to find ourselves Q less, and it was definitely my turn, so we started with

Jumping Jacks

Cotton Pickers

Downward dog w/ stretches, to upward dog, back to downward dog, 10 merkins

Mosey to Track – slow lap around the track as follows

More stretching of legs and groin

11’s w/ 100 meter run (merkins and imperial walkers.)

Bear crawl x 25 meters, American Hammers

Crab walk x 25 meters, McRib special monkey bar work (Pull up, monkey across the upright, repeat pull up.)

Bear Crawl x 25 meters, Backward Boxcutters

Crawl Bear x 25 meters, LBCs, then crossing LBCs

Spring 100meters

Crawl Bear x 25 meters, American hammers

Lt Dan x 75 Meters

Mosey to the covered deck

Partnered back exercises (Partner A lays prone on block, with legs and hips on the block, chest and head suspended, then goes down to the ground with head, flexing at waist, partner B holds his legs.)

One leg squats, other leg suspended on block behind you


Alternating shoulder taps – with feet on block

Travoltas – with feet on block

Mosey back to parking lot


Let raises

Crunch Frogs

Closed in Prayer.