Bushwood Backblast – (Club) House of Pain

  • When: 08/22/18
  • QIC: Bitcoin
  • The Pax: Gander, 420, Goose, Unicorn, Gypsy, The Offering, O Face, Maytag (RESPECT), Peeping Tom (RESPECT), McRib, Plan B, Swiffer, Lil Wayne, Oz, Blue Hawaiian, Mr. Roboto, Stye, II Fingers, Bubble Guts, Cuddy (RESPECT), Sputnik, Pyro, Kung Fu Dog From Nintendo, Doorknob, Kevorkian (RESPECT), Bitcoin (QIC)

A Pax of 26 strong posted for the weekly workout at Bushwood.  Today’s program was designed  to push the Pax in a different manner than what is accustomed.  Instead of a multitude of dynamic exercises, we instead performed isometric (static) holds for the course of the workout.  We all voluntarily subjected ourselves to the unwavering, unfaltering, uncaring stopwatch.  With no FNGs this morning, we started with ….


  • SSH 4ct IC 12x
  • Cotton Pickers 4ct IC 10x
  • Seated Hamstring Stretch OYO
  • Demonstration of Position of Pain (POP)
  • Blue Hawaiian Lap from parking lot, underneath clubhouse, back into parking lot and back under the clubhouse for ….


  • BTTW (1:45 hold); Iron Cross (1:00 per position for 3 minutes total hold); Dying Cockroach Hold (1:45 hold)
  • POP (1:45 hold); 6 inch Leg Raise & hold (1:45 hold); Superman/Banana (1:30 hold per position)
  • Standard Plank (1:45 hold); Chair Salutation (1:45 hold); Boat/Canoe (1:30 hold per position)
  • Elbow Plank (1:45 hold); Leg Chamber/Extend (1:45 total hold per leg); 007 hold (1:30 hold)
  • Side Plank (1:30 hold per side); People’s Chair (1:45 hold); Ranger Knuckle Plank in down position (1:45 hold); Calf Raise (1:30 hold)


  • Seated Alternating Hamstring/Calf Stretch
  • Seated Groin Stretch
  • Reclining Pigeon
  • ITB Stretch
  • Pot Stirrers
  • Hard Stop @ 0615

Circled up underneath the clubhouse for Count-O-Rama, Name-O-Rama, Announcements & Prayer.  PyrOz will be on Q for The Point.  Check out the Preblast for details.

Gentlemen, YHCs hope is that this workout, while different, was still a challenge (don’t know about you, but I was leaving DNA puddles all over the place).  After all, we look forward to doing hard things, so as to get better.  That is part of why we keep setting the alarm and leave the comfort of the fartsack.  Perhaps one or more of you encountered a mental barrier that you were able to break through today.  Pain is nothing more than weakness leaving the body.  Great work this morning.  YHC is honored to be a part of F3NewBern.  Thank you for the inspiration, for the effort, and for the fact that there is no doubt that I am better because of my association with you.

In sincere appreciation,


Takin’ It to the Streets

  • When: 08/15/2018
  • QIC: @f3FlankSteak
  • The Pax: II Fingers, Blue Hawaiian, Bubble Guts, Faulkner, Kevorkian, Lil Wayne, Morning, Oz, Peeping Tom, Shocker, Sputnik, Swiffer, Unicorn, UTC, WinthorpE, Kung Fu Dog from Nintendo, Bitcoin, Goose, Gander, Stye, Purdy Mouth, Maytag, Pyro, Paddington, @F3FlankSteak (QIC).

Pax of 25 showed up on another warm morning.  Fresh off vaca I felt compelled to Q – but I definitely felt the time off.    No FNGs so we jumped right into:

  • SSH IC x 25
  • High Knees IC x 25
  • Morning arrived a few minutes late, so at this point and upon his arrival we did 5 Burpees OYO.
  • Cotton Pickers IC x10
  • Merkins IC x 10
  • Plank Jack IC x 25
  • Down Dog Stretch

We then went on a mosey out of the club, right on country club road, left on country club drive, left on Greenwood, right on country club road and then right onto #11 fairway.  This is approximately a mile.  We stopped each tenth of a mile for burpees.  Starting with 10 at first stop, 9 at next stop, 8 at next stop and so on.  End result was one mile and 55 burpees.

On #11 fairway we found some lit cones.  We partnered up with Partner A performing an exercise and partner B headed to either near or far cone and back and then flap jack.  The following were performed:

  • Partner A – LBC, Partner B – sprint to far cone and back.
  • Partner A – Plank Jacks, Partner B – Bear Crawl to near cone and back.
  • Partner A – Overhead Clap Squat, Partner B – Crab Walk to near cone and back.
  • Partner A – Merkins, Partner B – Lt. Dan to near cone and back.
  • Partner A – Plank, Partner B – sprint to far cone and back.

We then moseyed under the club for  peoples chair and BTTW 5 count per man.  Completing the Blue Hawaiian Lap we returned to parking lot for Mary:

  • LBC x 50
  • LSF IC x 15
  • Box Cutter IC x 13 (hard stop at 6:15)

Great  job today pax!  Everyone crushed it.  My time off had me struggling to keep up!  We also avoided several vehicles and other obstacles.  Thanks to those who brought out the headlamps.  Can’t believe we are already back to the dark mornings.  F3 Dad’s camp this weekend.  For those not going, Purdy Mouth will be trying to look pretty Friday night at the new City Stage (formerly City Laundry) at 7:00pm.

YHC took us out in prayer!

As always, an honor.


  • WHAT: Bushwood
  • WHEN: Wednesday 08/15/2018, Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: looks good
  • WHY: Why not?
  • PREVIEW: Takin' it to the streets - dark again in the am so bring a headlamp if you got one.

Bushwood – Counting Practice

  • When: 08/08/18
  • QIC: II-Fingers
  • The Pax: 420, Cuddy, Plan B, Sputnik, Shocker, Pyro, Farmer and the Dell, FNG Doorknob, UTC, Gander, Winthorpe, Stye, Bitcoin, Gator, Pretty Mouth, Maytag, The Offering

Pax of 18 today with one FNG – Welcome Doorknob!  We set out to work on my counting in the Heat.

SSH x 20
Sungods x 15 each
Cotton Pickers x 10
Downward Dog
L over R, R over L

Thing – Mosey to far corner of Garber PL
Round 1
1st corner –  Body Builder Burpee x 15 (8 count)
2nd corner  – Squats x 30,  BBP x 15
3rd corner – LBC x 30, Squats x 30,  BBP x 15

Round 2 (PLD)

Parker peter Parker  x 8  (8 count)
Leg raise x 20, Peter Parker Peter x 5
Tempo Dips x 20, Leg raise x 20, Parker Peter Parker x 5

Round 3 (JMD)
JLo (4 count) x 10
Shoulder tap Merkins w/ plank jack  x 10 (8 count), JLo (4 count) x 10
Monkey Humpers x 20, Shoulder tap Derkins w/ plank jack  x 10 (8 count), JLo (4 count) x 10

American Hammer x 20
Leg Raises x 20
LBC x 50
Heal touches x 20
Crunchy Frogs x 10
Hundreds x 1

Still can sign up for F3 Dads Camp @ Sea Gull – Fri Aug 17- Sun Aug 19.  More info here.

Count, names, welcomed Doorknob, announcements, closed in prayer.
Thanks to Sputnik for pushing the count!
Always a pleasure to lead!


  • When: 08/03/18
  • QIC: Sputnik
  • The Pax: Cuddy, Roboto, Goose, Unicorn, Maytag, Bitcoin, McRib, Blue Hawaiian, Faulkner, Gander, Sputnik (QIC)

Completely spaced and forgot to post this. Workout was primarily geared towards fast twitch muscles. Combination of speed and slow movements.

SSH IC x20
Abe Vigodas x10
Cotton Pickers x10
Down/up dog
Pull up Taps AMRAP
Burpees x10 OYO

High Knees/Butt Kicks
Shuttle Runs/Sprints
Dots – Broad Jumps
Clap Merkin – Skip Jumps
Jiminy Cricket – Heisman
Shuttle Runs/Sprints
Good Morning Abby – Dutch Skaters
Non AST – Groiners
Shuttle Runs/Sprints

Burpee Wall Jumps
DaviD Thompson Jumps

Boxcutter IC x20
American Hammer IC x20
Crunchy Frog IC x20


  • When: 08/01/2018
  • QIC: Sputnik
  • The Pax: Harris Teeter, Bob the Builder (welcome), Oz, Largemouth (welcome), Farmer in the Dell, Cuddy, Kevorkian, Faukner, Maytag, Unicorn, 420, Stickbuilt, Goose, Gander, Ingrown, Roboto, Plan B, McRib, Stye, Sputnik (QIC)

Rain held off and it was a relatively pleasant morning for the first day of August.  We had a couple visitors from F3 Washington check out Bushwood after meeting our New Bern contingent at the Sasquatch.  Hopefully the Q did not disappoint …

SSH IC x20
Bat Wings IC x10 each
Down/Up Dog OYO
Plankorama IC x10 each (Mountain Climbers, Plank Jacks, Alternating Shoulder Taps)
Groiners x10 OYO
Mosey under club

Theme for the day was to target slow twitch exercises and burn out various muscle groups.

Wall of Fire (partner)
PAX A Squats x10, Ranger Merkins x10, Crunchy Frog x10
PAX B Ascending Testicles 30 deg, 60 deg, 90 deg (moved up each time PAX A finished an exercise)
PAX A and PAX B alternated Cliff Hanger Merkins x10
Repeated Wall of Fire with x15 and x20 reps.  Goal was to hold Ascending Testicles approximately 30, 45 and 60 secs (depending on partner’s ability …)
Blue Hawaiian lap to hill beside 18 green

Ring of Fire (Side Hill, Bear Crawl, Mucho Chesto variant)
PAX formed a circle and bear crawled on the hill so that the ground angle was constantly changing.  Q randomly called halts for x10 Merkin variations before resuming the crawl.  Variations were Merkin/Werkin/Stagger Right Hand/Stagger Left Hand/Diamond
Walk back under the club

Legs of Fire
New exercise named Burns. Using a wall for balance, PAX raised up on balls of feet and performed a series of half squats without resting heels on the ground.
Burns – Standing to halfway x10, halfway to ground x10, standing to halfway x10, halfway to ground x10
Calf Raises x50
Burns – Standing to halfway x5, halfway to ground x5, standing to halfway x5, halfway to ground x5
Calf Raises x50
Mosey to parking lot

Chest literally on Fire
Inspired by Gander’s Roxanne challenge from a few weeks ago, PAX performed Bring Sally Up.  Q played the song Flower by Moby (better known as the opening credit’s song from Gone in 60 Seconds).  PAX started at the bottom Merkin position.  Every time the lyrics “Bring Sally Up” played, PAX would push-up to plank.  Every time “Bring Sally Down” played, PAX would go down to bottom Merkin position and hold.  Song was 3 and a half minutes with a total of 31 Merkins.  Good times …

Captain Thors (WWI with American Hammers, 1:4 ratio) x7

Thanks to our new friends from F3 Washington for joining.
Last day for shirt order is tomorrow, 8/2.
Sign up to Q.  If you’re a virgin, don’t hesitate to ask for a co-Q.


  • WHAT: Bushwood
  • WHEN: Aug 1st, Gather 0530, Hard stop 0615
  • WHO: Any man or FNG
  • WEATHER: Temps good, rain optional
  • PREVIEW: Sign up and stop making me Q. If it's a wash out, meet under the club vice the parking lot.

Who’s the Q?

  • When: 07/25/18
  • QIC: @f3FlankSteak
  • The Pax: II Fingers, Acolyte, Blue Hawaiian, Cuddy, Gypsy, McRib, Mr. Roboto, Unicorn, Winthorpe, Bitcoin, Plan B, Goose, Gander, Stye, FlankSteak (QIC)

Weatherman called for 100% rain (maybe storms) at the 05:00 – 06:00 am time slot.  He was wrong.  A little drizzle on YHC’s run over but as clock hit 05:30 it had stopped.  15 men fought off the urge to stay in the fartsak and we jumped right into:

  • SSH/Burpee – consisted SSH x5 IC followed by 2 Burpee, rinse and repeat x5
  • Imperial Walker x 15 IC
  • Cotton Pickers x 15 IC
  • Plank Jacks x 15 IC
  • Monkey Humpers x15 IC
  • Down Dog Stretch

Since the weatherman indicated dicey conditions I planned on staying close to Clubhouse so we started off with some BLIMPS.  Here’s how it went:

  • 10 Burpees / Blue Hawaiian Lap / 10 Burpees
  • 15 Lunges both legs /  Blue Hawaiian Lap / 15 Lunges both legs
  • 20 Imperial Walkers /  Blue Hawaiian Lap / 20 Imperial Walkers
  • 25 aMerican Hammers 4ct /  Blue Hawaiian Lap / 25 aMerican Hammers 4 ct
  • 30 Plankjacks 4 ct /   Blue Hawaiian Lap / 30 Plankjacks 4 ct
  • 35 WWI Situps /  Blue Hawaiian Lap / 35 WWI Situps (option to end at 25 and do 5 Burpees)

Mosey under the club and partner up.  As a partnership, complete a called total number of an exercise –   Partner A performs exercises IC while Partner B performs an alternative exercise.  Flap Jack.

  • 200 Merkins IC in groups of 20 while other partner performs People’s Chair against a column or wall.  Alternate after each set of 20 to reach 200.  Thanks McRib for calling Merkins while I was sitting in the People’s Chair.  I remember a day (long ago) where you could hardly do 10 Merkins!
  • 100 LBC IC in groups of 50 while other partner performs 6 inch leg raise.  Again, thanks to McRib for calling LBCs while I was leg raising.

Running short of time we moseyed back to the employee parking lot for

  • Boxcutters IC x 20

Bombed out and the clock hitting 06:14 YHC called it a day.

Announcements – Hump Day Happy Hour at 05:30 at Thirsty Bruin.  Shirt order open until 8/2.

Closed in prayer.  Always an honor!