Where’s Q?

  • When: 12/08/2018
  • QIC: Winthorpe, Deuce, 420, Sty, Plan B, Black Dog, Roll Tide, Rick Mahler

8 guys gathered this morning in hopes of doing some of Cuddy’s favorite things.  7:00 was upon us and we wondered if he was at the track setting up, so we decided to circle up ourselves.  420 led the Warmerama

  • Side Straddle Hops x25 (It was at this exact point that we got word that Cuddy’s back was out and wasn’t going to make it)  We rolled on …
  • Cotton pickers x15
  • Windmills x15

Winthorpe took over for the first part of the Thang

We moseyed to the covered area for stations

Station 1 – Dips, 2 Merkins, 3 Box Jumps, 4 Dirkins, 5 Knee Ups, 6 BTTW, 7 Box Squats, 8 Irkin

45 seconds at each station with a 15 second recovery to get to the next station.

Then Deuce took over for a mosey to the parking lot.

backwards run on the ends of the parking lot and forward run on the long sides.  13 of a called out exercise at each corner.  13 was the number in honor of Cornfed who was running a 1/2 marathon today.

1st corner – Burbees, 2nd Corner – Squat Jumps, 3rd Corner – Freddy Mercurys, 4th corner – Merkins, 5th corner – Merkins, 6th corner – merkins, 7th corner – merkins, 8th corner – Burpees.

We then moseyed onto the football bleachers for stadiums.  We went down the home side and then moseyed to the visitors side and did those.  We did the same thing on the way back for a repeat.

We then moseyed back to the covered area for a rinse and repeat of the station work.  This time we did the exercises for 1 minute and took a 30 second rest in between.

We moseyed back to the parking lot where Roll Tide took us through Mary.

  • Dying Cockroaches x10 IC
  • 007’s
  • LBC’s x30

We finished with COT / BOM

  • Check your emails for Roll Tide’s message about sign ups to help a family this Christmas.
  • F3 party this Wednesday at Ratty’s at 5:30.  Let morning know if your coming.

Ended with prayer by Winthorpe.  We hope that Cuddy’s back heals up so he can show us what his favorite things are.  Consensus of the pax today was that what we did was probably not your favorite things.

Thanks to the 8 men for all stepping up and helping come up with a great workout.


The Bear BB: MIB – several days late

  • When: 12/01/2018
  • QIC: McRib
  • The Pax: Plan B, Black Dog, Stye, Mr. Roboto, 2.0 Speedy, 420, Deuce, Unicorn, Honey Wagon, Flanksteak, Winthorpe, Morning, Roll Tide, McRib (QIC)

Strong showing at the Bear last Saturday – a PAX of 14.  Here’s what we did.


  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • Super wide cotton pickers (the Acolyte) IC X 10
  • Downward Dog Calf, into Runners Stretch
  • Left over right, right over left 20 count each
  • Back stretches on 6
  • SSH IC X 10

Mosey to Practice Field for

Thang – sets of cones

  • Sprint from set one to set 2 (30 yards)
  • Cool down from set 2 to 3 (20 yards)
  • Bear Crawl from 3 to 4 (30 Yards)
  • Tempo Diamond Merkins IC X 10 at end

Rinse/repeat 10 times – switching between various forms of bear crawling. That included – Regular Bear Crawl, Injured Bear Crawl variations – use only left, then right arm only.  Use only left, then right leg only, then Crawl Bear for finale.  Made it through 8 sets of the Tempo Diamond Merkins.  All sprints/Bear Crawls were completed as planned.

Partner carry length of field (80 Yards) – flap jack

Mosey around school to covered area for:

3 sets of calf raises (regular, toes out, toes in) – 20 on each step (I believe there are 7). After each set scale the ramp down, Al Gore for the 6.

For good measure BTTW shoulder taps – 2 sets of 10 IC.

Mosey to front for Mary

  • American Hammers IC X 25
  • Dying cockroach IC X 25
  • Boat/Canoe – with 20 second hold at end

Excellent work gentlemen and an honor to lead.  YHC’s closing remarks:  This is the most wonderful time of the year, but very difficult for many.  Be aware of those who find this holiday season a tough one.

McRib out! (calves still sore)

Table Muscles

  • When: 11/24/18
  • QIC: Gander
  • The Pax: BitCoin, Mr. Roboto, McRib, Morning, 420, 210, Stye, Goose, Unicorn, YHC Gander

A pax of 10 posted this am for a reboot against table muscle growth. As I had overslept by not turning on my alarm, my heart rate was already up & ready to get started. Not looking forward to getting wet and with no FNGs present, we started with…


  • SSH 10x 4CIC
  • Sun Gods 10x 4CIC, reverse repeato
  • Lunge Side Stretches
  • Downward Dog/Upward Dog


Moseyed to a locked gate at the track, so we kept going to the stadium parking lot for a circuit around the lot.

  • First corner: Guantanamo; mosey length of lot to next corner.
  • Second corner: American hammers 20x 4CIC; mosey 1/2 width of lot to next corner.
  • Third corner: Plank Jack’s 25x 4CIC; mosey length of lot to next corner.
  • Fourth corner: Crowd Pleasers 1:1 to 5:5; mosey back to starting corner.
  • Fifth corner: Low Slow Flutter 25x 4CIC; mosey to next corner.
  • Not being at the track to utilize the goal posts for Hanging Knee Lifts, RINSE & REPEAT entire circuit.
  • Final mosey with a full lap around the lot to end at the covered patio.

Everyone claimed a box and waited for me to catch my breath.

  • Box Jumps 25x OMU
  • Irkins 10x OMD
  • Over & Back Burpees 5x OYO
  • Hinge Box Squats 25x OMD
  • Dirkins 10x OMD
  • Curtsey Lunges 20x OYO
  • Irkins 10x OMD
  • Pickle Pointers 50x OMD
  • Dirkins 10x OMD
  • Tarheel Debutantes 15x each leg OMD

Mosey to gym/cafeteria entrance to line up at the wall for Thanksgiving Table Push-aways 50x OYO.

Return to starting point for…


  • LBCs 25x OMU
  • Box Cutters 25x 4CIC
  • Stretched for a few to loosen up pickle pointer & debutante muscles


Ended a few minutes early. No announcements. YHC closed in prayer.

Thank you for allowing me to Q!



Table Muscles

  • WHAT: The Bear
  • WHERE: New Bern High School - Front Parking Lot
  • WHEN: Sat. 11/24/18 gather 6:45; hard start 7:00; hard stop 8:00; breakfast to follow
  • WHO: Any man or FNG
  • WEATHER: Wet.
  • WHY: You know what you did on Thursday...
  • PREVIEW: You have worked them a lot this week.


  • When: 11/17/18
  • QIC: Morning
  • The Pax: Goose, Unicorn, McRib, Lane Bryant, Lil Wayne, Black dog, Morning

Temps in the high 30s didn’t sway 7 men from posting this morning. “Don’t mind being cold, don’t mind being wet but don’t want to be wet and cold” — Q’s goal was to stay dry. No FNGs, so off we went.


  • SSH x 30 IC
  • Goofballs (aka Hillbillies) x 20 IC
  • Cotton pickers x 20 IC
  • Travoltas x 20 IC each side


  • Parking lot
    • Full lap – 10 burpies, repeat
    • Lap – 25 ranger merkins, repeat
    • Lap – On parking bumper: 25 incline merkins, 20 dips; repeat merkins/dips
  • Front yard, partners
    • Partner A: Karoake run, B: people’s chair (without wall) with air presses, switch roles then repeat
    • A: Karoake run. B: American Hammer’s, switch then repeat
    • A: Lunge there, high knees back, B: LBCs, switch then repeat
    • A: Defensive slides (ball-u-man), B:  Merkins or Mtn climbers, switch then repeat


  • Courtyard at front of school
    • Box jumps x 20 OYO
    • Bulgarian split squats x 10 each leg
    • LBCs (legs on box) x 50
    • Oblique  crunches x 25 ea leg


  • Turkey Trot on Thurs at 745am @ Taberna.   https://runsignup.com/Race/NC/NewBern/TwinRiversYMCATurkeyTrot
  • Lil Wayne or Unicorn on for Fartlek.

Strong work. Always pleasure to lead!


First and Ten

  • When: 11/03/2018
  • QIC: Morning
  • The Pax: Bitcoin, 420, 210, Lil Wayne, Peeping Tom, Roll Tide, The Offering, Deuce, Stye, Goose, Winthorpe, Plan B

13 ambitious men posted on a breezy morning, the first Saturday of November (where did October go?). No FNGs but a strong showing by “210” (420’s 2.0). 7am came quickly (as it usually does for this Q) and off we went.


  • SSH IC x 30
  • SG forwards/backwards IC x 15 ea
  • Windmills IC x 20
  • Michael (Derrick) Phelps IC x 20
  • Quad stretches OYO
  • Downward/Upward dog


  • First and Ten
    • 1 receiver, 2 quarterbacks – receiver runs 2 ten yard in routes with hopes of catching each ball. Incomplete costs burpies. Meanwhile the other members of the PAX were doing excercises (see below)
    • First down
      • SSHs, Merkins, AHs, Lunges
      • Each incompletion costs 3 burpies
    • To the Benches: partner up
      • Partner A: bear crawl to bench then 20 dips
      • Partner B: Carolina Dry Docks
    • Second down
      • Imperial walkers, Gorilla squats, Lunges
      • Incompletion = 2 burpies
    • Benches:
      • Partner A: Lunge to bench then Bulgarian split squats, 10 each leg
      • Partner B: Squats
    • Third down
      • Merkins, Imperial walkers, AHs
      • Incompletion = 2 burpies
    • Benches:
      • Partner A: Broad jump to bench then 20 dips
      • Partner B: Catalina wine mixer
    • Fourth and inches
      • Pax planks in a line. Guy at end of line runs through line over Pax carrying football
      • No Fumbles! Once through line, ball is passed back to guy at end of line. Any balls that hit ground resulted in 3 burpies for group


  • Low slow flutter x 50 IC
  • Protractor
  • Bond (Julian Edelman Winthorpe led)


  • Check website for Q schedule

YHC took us out in prayer

Always a pleasure to lead – strong work, men!

Death Wish Part I

  • When: 10/27/18
  • QIC: 420
  • The Pax: Ingown, Mr Roboto, Bitcoin, Unicorn, Morning, Goose, Gander, Peeping Tom, The Offering, Black Dog, Faulkner, Roll Tide, 420

A pax of 13 showed up on a gusty and cool morning to get better.  Thankfully the rain had moved out and we stayed dryer than YHC had envisioned.  There we no FNG’s so we jumped into Warm-O-Rama:  Cottons Pickers IC x10, Bat Wings (20 Forward Sun Gods IC, 20 Backward Sun Gods IC, 20 Seal Claps IC and 20 Overhead Claps IC), SSH’s IC x 20 and Winthorpe Stretches.

When then Moseyed the long way around to the practice field for The Thang:

Charles Bronson:  There were three tenis balls on the field.  One where the Pax gathered, another 100 yards down the field and the final one 10 yards further.  Each member of the Pax had to perform on their own the following:  50 Merkins, 50 Burpees, 50 LBC’s, and Jump Squats.  In between each set they had to sprint to the tennis ball 100 yards away, army crawl the next 10 yards and then mosey back.  In addition if any set was broken up (for example a Pax member decided to do 20 Burpees and take a break) then the Pax member had to do the 100 yard sprint and crawl.  This took a little time and finishing times were staggered-however the whole Pax finished quicker than YHC had imagined.

Next to the Wall for Ascending Testicles:  The Pax held BTTW at a 15 degree angle and did 10 Derkins IC then immediately went up to 45 degrees and did 10 more IC.  Finally the Pax went full BTTW and held it for a 30 count.  We then moseyed to the covered area for:

Aiken Legs:  20 Squats, 20 Box Jumps, 20 Lunges, and 20 Split Jacks without any breaks.  We had a 20 count and then Rinse and Repeat.  We then moseyed back to the practice field for:

4×4 Relays:  We partnered up.  Pax A sprinted 100 yards and then packpeddled back while Pax B did 4×4 Burpees (4 Merkins and 4 Mt Climbers incorporated into each Burpee).  We then switched and repeated until each Pax had two turns of each.  Then back to the Wall for:

Alternating Shoulder Taps from BTTW position x20.  We were done.

Mary:  Captain Thors’s IC x 10, Dolly’s IC x 20, E2K’s IC x 20 each side, and 100’s IC

Party tonight at Gander’s for his 50th.  YHC closed in prayer.

Nice work gentlemen!  We got the entire workout in with some time to spare which is impressive.  Always a pleasure to lead.