SaSqUaTcH Prep

  • When: 02/22/2018
  • QIC: Qz
  • The Pax: Blue Hawaiian, Cuddy, Deuce, Flank Steak, Lil Wayne, McRib, Mr. Roboto, Peeping Tom, Pyro, Sandagger, Unicorn, Plan B, Goose, Stye, Schrute, Butterball, Hatchet, Oz

We had 18 on this soggy morning for a mini version of the Sasquatch prep we did last summer.

AO #1 – Gazebo/Wall

Imperial Walkers, Squats, Chilly Jacks, SST.

Over to wall for: People’s Chair Air Press, Balls to the Wall with Chicken Peckers. Rinse and Repeat.

10 Burpees OYO

5 Minute Run

AO #2 – Trent Field

Bear Crawl Ring of Fire Mucho Chesto: Bear Crawl with stops for Diamond Merkin x10, Ranger Merkin x10, Merkin  x10, Wide Merkin x10, Staggered Merkin Left x10, Staggered Merkin Right x 10

Bruce Lee: American Hammers x15, Leg Raises x15, LBC x15, Heel-Taps x15, Crunchy Frog x15, 100s

5 Minute Run

AO #3 Neuse Field

The Octagon: 8 rounds with Partner A doing Alternating Shoulder Taps, Star Jacks, Copperhead Squats, Burpees, Plank Jacks, Goofball,  Sumo Squats, Ranger Merkins while Partner B Bear Crawls or Crab Walks to middle, does LBC x10, then returns. Flapjack.

5 Minute Run

Announcements – Pyro extended an invite to Y to watch as 420, KFD and Stye coach it up.  Hope they the kids aren’t wearing Nike shoes!!

Closed in Prayer – Get well soon Gander!

The Upper Half

  • When: 02/15/19
  • QIC: Gander
  • The Pax: Unicorn, Oz, Keborkian, FlankSteak, Bubble Guts, Ingrown, Barely Legal, BitCoin, Stye, Goose, Maytag, Faulkner, Black Dog, Blue Hawaiian, McRib, Butterball and Gander (YHC)

A pax of 17 posted this perfect am to recover from Valentine’s festivities. No FNGs, but do want to welcome back Barely Legal, who, I think is a John Cusack doppleganger and perfect timing to celebrate the introduction of Lt. Dan Cusacks. No welcome, no Valentine’s love – we just got started.


  • SSH 20x 4CIC
  • 3 Burpees OYO to welcome FlankSteak
  • Sun Gods 10x 4CIC, reverso
  • Misc. arm stretches

The Thang

We split into two groups and headed to the park equipment and set up at both sets of swings. Group 1 did Kiddie Pullups (one hand each side of bar, pull up with head to side) x10 while others planked. Group 2 did Swirkins (feet in the swing seat, down for a Merkin, up and pull legs to chest; count =1) x20 while others planked. Groups swapped locations and cycled again.

Moseyed by my truck to pick up a coupon (half cinder clock weighing 22-24 lbs – not sure) and lined up longitudinally, laterally or however you may describe it along the line where the camp light was set up. We continued with:

  • Block & Bears – block at feet, extend out, reach back, pull block up to hands or slightly ahead, bear crawl ahead until block is between feet, repeat block movement. Go 25 yards to the ShovelFlag, catch breath, turn and repeato.
  • Lt. Dan Cusacks – that’s right, Lt. Dans with coupon held high like John Cusack did with his boombox in the movie Say Anything. Turn at ShovelFlag, catch breath, turn and repeato.
  • Blocktanamo – hold coupon in front at chest level, first person sets down coupon and runs circle pushing down coupons for resistance and lifting workout. Next person starts as soon as person beside them passes by. Lots of movement. Lots of grumbling. Repeato.

Moseyed to Gazebo for:

  • American Hammers w/coupon 20x 4CIC
  • Overhead Arm Presses w/coupon, AMRAP for 60 sec.
  • Curls w/coupon, AMRAP for 60 sec.
  • WWI Block Movers (coupons go with each rep or rest on your legs every other rep) 20x OMU
  • Blerkins 20x OMD
  • Oblique Crunches 25x, flapjack, repeato
  • Hanging Leg Raises 15x OMU
  • Overhead Arm Presses w/coupon, AMRAP for 45 sec.
  • Curls w/coupon, AMRAP for 45 sec.
  • American Hammers w/coupon 15x 4CIC

Moseyed back to camp light and lined up again to repeat same sequence, but half the amount. Returned coupons to truck, then moseyed to gazebo. Had time left over, which I am not accustomed to, so I made stuff up. Not sure if this is all of it.


  • American Hammers 20x 4CIC
  • Hanging Leg Raises w/a tempo release (except my tempo was really fast) 10x OMU
  • Box Cutters lead by the illustrious FlankSteak 25x 4CIC
  • Various stretches to finish 3 min early

Prayers for all of our friends, family, pastors and community who are fighting health battles and otherwise. Funeral for Alex Burnette is Saturday at 2 pm at Centenary United Methodist. YHC closed in prayer.

Aye! My arms hurt!



The Upper Half

  • WHAT: The Point
  • WHERE: Union Point Park - Gazebo for starters
  • WHEN: Friday, 2/15/18 - 5:20 gather; 5:30 hard start: 6:15 hard stop
  • WHO: Any man or FNG who isn't too tired from Valentine's Day
  • WEATHER: Perfect. No rain prediction at this time.
  • WHY: Too much being sweet this week.
  • PREVIEW: Bring gloves. May be a bit muddy.

    • Take care of your better half on Valentine’s Day. On Friday, take care of your upper half.

      Friendly reminder: F3 is MAXXX; Fartsacking is Beta Force!

Ain’t Nuthin’ Fancy BackBlast

  • When: 02/08/19
  • QIC: Bitcoin
  • The Pax: Acolyte, Black Dog, Cracker, Cuddy , Faulkner, Flank Steak, Gadget, Gander, Goose, Hatchet, Ingrown, Kevorkian, Lil Wayne, Maytag, McRib, Morning, Oz, Peeping Tom, Plan B, Pyro, Schrute, Stye, Unicorn, Bitcoin (QIC)

A Pax of 24 posted this morning at The Point.  Weather in the low 60s with a nice breeze.  Great day to exercise.  Great AO for the morning’s festivities.  Starting promptly at 0530, we began with:


  • 1 Burpee
  • SSH, IC, 5x
  • 2 Burpees
  • Sun Gods, IC, 10x; Reverse Direction, IC 10x
  • 3 Burpees
  • Baseball Shoulder/Tricep Stretch OYO


  • Mosey to prepositioned bucket outside of Gazebo – approx. 5 – 10 yards depending on which way Pax exited Gazebo
  • 2 lines for Bear Crawl Snake
  • Partner Up:  Situps 30x, Flapjack; Power Merkins 10x, Flapjack
  • Lt. Dan back to starting point
  • Partner Leg Throws 25x, Flapjack
  • Mosey to Bridge Wall where YHC had prepositioned a semi-substantial coupon (large rip rap)
  • People’s Chair with Overhead Press 10x per Pax and pass coupon down line.  Ended up being a very long People’s Chair.
  • Repeat People’s Chair this time with Bus Driver (extend coupon straight out and turn it left/right as if driving) 10x per Pax and pass coupon down line.
  • Mosey back to bucket
  • 2 lines for Bear Crawl Inch Worm
  • Partner Up:  Situps 30x, Flapjack; Power Diamond Merkins 10x, Flapjack
  • Lt. Dan back to starting point
  • Partner Leg Throws 25 x, Flapjack
  • Patty Cake Merkins 20x
  • Return to Gazebo for:


  • LSF, IC, 30x
  • LBC, OMU, 50x
  • Q command for 6 inch leg raise, open, close, up, down, etc.
  • Elbow Plank until Hard Stop at 0615


Closed with Count-O-Rama, Name-O-Rama, Announcements and Prayer.

Good to be alive, men.  Count your blessings.

Cuddy on Q for The Bear.  Can it possibly be a repeat of last week’s Groundhog Day Bear?  You’ll have to post to find out.

Don’t forget to sign up to Q.  First-timers are both encouraged and welcomed.  Experienced Q’s are also happy to partner with a VQ as needed.

Thank you for the opportunity to lead.

Taking it to the Streets – backblast

  • When: 02/01/19
  • QIC: Peeping Tom
  • The Pax: Lil Wayne, Cuddy, Goose, Unicorn, Oz, Bitcoin, Hatchet, Shrute, Deuce, Kevorkian, Plan B, Black Dog, Mr. Robato, Flank Steak, Gander, McRib, Butterball, Faulkner, Stye, Pyro, Maytag

Pax of 22 braved the Polar Vortex to post for my first Q.  Hope it was worth it. We warmed up with an unspecified number of side straddle hops and cotton pickers before moving to the corner of S Front and Craven for the Thing.

Using the Craven, Pollock, Middle then S Front loop Pax performed excercises changing as the stop lights turned.  First loop was jog on green, sprint on yellow and alligator push-ups on red.  next was split because bear crawl on green wasn’t happening for a half mile loop.  Bear crawl green, spring yellow and american hammer red for half then backward run, sprint and ranger merkin for other half.  Final lap was karoke, sprint then supermans on red.

A final jailbreak back to the gazeepo for pullups and Mary.  Good times.

Enter Title Here

  • When: 01/25/19
  • QIC: Goose
  • The Pax: Oz, Unicorn, Lil Wayne, Black Dog, Flanksteak, Pyro, Plan B, Bitcoin, Faulkner, Winthorpe, McRib, Cracker, Peeping Tom, Mr. Roboto, Maytag, Goose (QIC).

Pax of 16 gathered for a cool morning workout.  No FNG’s.  (QIC nailed the mission statement anyway.). Hard start 0530


Mosey one lap…20 SSH…Downward Dog stretch…15 Cotton Pickers…Baseball Arm Stretches…Sun Gods (forward/reverse).

The Thang

Indian Run to the waterfront low wall past the traffic circle.

Derkins/Toe Taps/Pull-ups/Squats #20-15-10-5’s (make it count)

Mosey  to City Hall steps.

Burpees #5 American Hammers/Heel Touches (No cheating)/Mountain Climbers/Plank Jacks #25-20-15-10’s

Fast Mosey to Craven&South Front Street corner.

Earkins and Shoulder Taps curbside #20-15

Mosey to Convention Center front wall.  Raccoon Crawl/Plank for the six.

Mosey back to Union Point Park Gazebo.

Flanksteak led the Box Cutters #30

Count off…Name-a-Rama…Announcements

Q prayed it out.  Thank you Pax.  McRib has Q at The Bear.


Nothing Clever Here

  • When: 1/18/19
  • QIC: Gander
  • The Pax: Oz, Butterball, Cuddy, Deuce, Mr. Roboto, Goose, Stye, Morning, BitCoin, Unicorn, Plan B, McRib, Maytag, Bubble G, Faulkner, Peeping Tom, Black Dog, Kevorkian, Pyro, Acolyte, Cornfed

A pax of 22 posted this clear, crisp am to spend some second F time and sweat a little. No FNGs present, so we warmed up, but had to stop for 10 Burpees OYO for the stragglers. After warming up, YHC had had enough running for the week, so we stayed tight in the gazebo. I was reminded that this was more of a HIIT class. I followed an ACL regiment – Arms, Core & Legs.


  • SSH 20x 4CIC
  • 10 Burpees OYO
  • Sun Gods 10x 4CIC, reverso
  • Tater Pickers 10x 4CIC

Thang (this is a close approximation of sequence and counts – hopefully not too much exaggeration as to impress the pax who chose to fartsack). There were quite a few 5 and 10 counts sprinkled in to allow YHC to catch his breathe.

  • Makhtar N’Diayes 15x 4CIC
  • Guantanamo, reverso
  • Suzanne Somers 30x OMD
  • Plank Walk down the ramp handrails, peoples chair for the 6
  • Plank Walk up the ramp handrails, peoples chair for the 6
  • Oblique Crunches 25x OMU, flapjack, 25x OMU
  • Iron Mikes 10x each leg OYO
  • Peter Parker Merkins 10x 4CIC
  • American Hammers 20x 4CIC
  • Squats 30x OMD
  • Dirkins on the rail 15x OMD
  • LBCs 30x OMU, 5 count, 30x OMU
  • Peoples Chair for 1 min.
  • Carolina Dry Docks 20x OMD
  • Hanging Leg Raises 10x OMU
  • Lunges 10x each leg
  • Merkins 20x OMD
  • Low Slow Flutter 20x 4CIC
  • Monkey Humpers 20x 4CIC
  • Rinse and repeat the highlights
  • 10 Burpees OYO
  • Makhtar N’Diayes 10x 4CIC
  • Guantanamo w/speed and gusto
  • Suzanne Somers 25x OMD
  • Plank Walk down the ramp handrails, peoples chair for the 6
  • Plank Walk up the ramp handrails, peoples chair for the 6
  • Oblique Crunches 20x OMU, flapjack, 20x OMU
  • Iron Mikes 5x each leg OYO
  • American Hammers 20x 4CIC
  • Squats 25x OMD
  • Dirkins on the rail 10x OMD
  • Carolina Dry Docks 15x OMD
  • Hanging Leg Raises 10x OMU
  • Lunges 5x each leg
  • LBCs 25x OMU
  • can’t remember if anything else or sequence at this point – a little gassed…

No Mary

Prayer request for Cornfed’s uncle having surgery. Blood drive today at Knights of Columbus – hyperfused F3 blood is what this world needs. Please give where and when you can!

YHC prayed us out. Thank you for the opportunity to lead – I hope everyone got something out of this morning.