Battle of Jericho

  • When: 12/07/2018
  • QIC: Winthorpe
  • The Pax: Blue Hawaiian, Cuddy, Lil Wayne, OZ, Bitcoin, Cantore, Ingrown, Maytag, Butterball, Peeping Tom, Kevorkian, Plan B, Black Dog, Faulkner, Flanksteak, Gander.

17 men gathered this morning, eager for the upcoming battle.  There was a little nip in the air but it was quickly doused with some movements …

Warm A Rama

10 Burbees right off the bat.  OYO

Cotton pickers x7 IC very slow count

Sun Gods x7 IC slow count forward then backward

Downward Dog and Upward Dog OYO

Slow mosey to the back of the convention center. (Known this day as Jericho)

The Thang

The Israelite’s were led by Joshua to Jericho after Moses told them to go and take over the city.  Upon their arrival, they circled the outside of the walls of the city for 6 days and on the 7th day, they marched around the building 7 times and then took the city.  Crumbling the walls of Jericho.  QIC didn’t realize how large Jericho was, and so we completed 4 trips around while doing various exercises.

Day 1

Pull ups x21 IC, Squats x21 IC, LBC’s x21 IC mosey to the front for Australian Jacks x21 IC.  (Little know fact about the battle of Jericho is the Australian contingent that spoke funny and talked about shrimp on the barbie)

Day 3

Reverse Pull Ups x14 IC, Lunges x14 IC, Freddy Mercury’s x14 mosey to the front for Australian Mountain Climbers x14 IC.  (Another seldom remembered fact is that the Australians left the Isrealite’s to head to Austria to become mountain climbers)

Day 5

Pull Up Hold for 14 count, Iron Mike’s x14 IC, Dying Cockroach x14 IC mosey to the front for Australian shoulder taps x14 IC.

Day 7

Reverse Pull Up Hold for 14 count, mosey so the ramp for railing crawls with a run through the man tunnel once you got to the end of the railing.  Mosey to the side of Jericho for Winthorps plank to wall Ups x14 IC.  Mosey to front for Australian Squats x7 IC.

Indian Run around the point circle once with a jail brake from the last corner to the gazebo for


Dying cockroach hold with legs straight up and arms straight up lift and hold.

Chilcut hold lift right leg and then left leg hold.

Freddy Mercury’s with a twist.  On you 6 with hands together over your head and move them both to one side then back and then to the other side. x10 IC.


Totally Gassed!


Please see the email that Roll Tide sent yesterday about the family we are sponsoring this Christmas.  Plenty of opportunity for everyone to contribute to that worthy cause.

F3 Social next Wednesday 12/12 – Captain Ratty’s at 5:30.  After party at some bar that will let us in.

Closed in prayer.  Nice work today fella’s.  The Isrealite’s would be proud of you.  And in the immortal words of Joshua as the walls of Jericho were crumbling … “let’s go eat at Pete and Nikki’s!”

Winthorpe Out!


The Point – 41 Oz

  • When: 11/30/2018
  • QIC: Oz
  • The Pax: Cuddy, Flank Steak, Faulkner, Ingrown, Kevorkian, Lil Wayne, McRib, Pyro, Peeing Tom, Unicorn, Bitcoin, Plan B, Gander, Stye, Black Dog, Cantore, Oz

17 on Friday including FNG Roland Clark (Cantore)


40 SSH, 1 Burpee

40 Goofballs, 1 Burpee

40 Imperial Walkers, 1 Burpee

Thang 1 – Laps around The Point Parking Lot Stopping at 4 Corners with Divided:

40 Merkins, 1 Burpee

40 Monkey Humpers, 1 Burpee

40 Werkins, 1 Burpee

40 Copperhead Squats, 1 Burpee

40 Staggered Merkins Left, 1 Burpee

40 Low Country Crap, 1 Burpee

40 Staggered Merkins Right, 1 Burpee

40 Plank Jacks, 1 Burpee

Thang 2 – Grab a Rock

40 Chest Presses, 1 Burpee

40 Count Wall Squat, 1 Burpee

Rinse and Repeat


40 LBCs, 1 Burpee

40 Low Slow Flutter, 1 Burpee

40 Dolly, 1 Burpee

40 Count 007, 1 Burpee


Well Done Men!!!


Happy Planksgiving BackBlast

  • When: 11/23/18
  • QIC: Bitcoin
  • The Pax: Black Dog (RESPECT), Goose, McRib, Morning, Mr. Roboto, Pyro, Stye, Unicorn, Butterball (FNG), Bitcoin (QIC)

A Pax of 10, who apparently did not overindulge during our national holiday of thanks, posted for our coldest day of the season.  Union Point Park was blocked off, so we gathered at the Convention Center overflow lot.  Temps were in the low 30s with a breeze.  However, that did not stop of couple of the more hearty fellows from rocking short pants.  We had an FNG post this morning (supposed to bring his bro-in-law, but that gentleman decided the fartsack was worthy of his undivided attention).  YHC gave the Mission Statement and Disclaimer.  That being completed, Pax began with:


  • 5 Plank/Burpees OYO – Burpee as normal, but hold the up Merkin position for a 10 count before completing the exercise


  • Mosey from overflow lot to brick wall in front of Convention Center
  • Plank Walk on brick wall with rest stop at bench for 10 Tricep Dips before completing entire length of the wall
  • Mosey to brick wall on E. Front Street
  • Indian Plank with Derkin (Each Pax holds a Plank with feet up on brick wall, last Pax in line performs a single Derkin and sprints to other end and resumes Plank.  Each subsequent Pax does likewise until end of wall is reached)
  • Short transition to Franklin’s Antiques parking lot
  • Caterpillar across parking lot (Caterpillar starts from standing position, bend over and touch hands to ground, walk hands out into plank position, perform 2 Merkins, walk feet up to hands, return to standing position, rinse/repeat)
  • Mosey to Pollock Street and turn left and proceed to Craven Street
  • Standard Plank for 1 minute
  • Elbow Plank for 1 minute
  • Mosey to S. Front Street
  • Chuck Norris Plank for 1 minute (Ranger Knuckle Plank)
  • X-Plank for 1 minute (Arms and Legs spread out to form an “X”)
  • Mosey to Middle Street
  • Single Leg Plank for 30 seconds each leg
  • Single Arm Plank for 30 seconds each arm
  • Mosey to Pollock Street
  • Side Plank for 30 seconds each side
  • Reverse Plank for 1 minute
  • Mosey to Craven Street
  • Position of Pain for 1 minute
  • Plank Jacks for 1 minute
  • Mosey to S. Front Street
  • Shoulder Taps for 1 minute
  • Knee to Outside of Elbow for 30 seconds each side
  • Mosey to Convention Center brick wall
  • Plank Walk in reverse direction from first time with rest stop at bench for 10 Tricep Dips, then complete the remaining length of wall
  • Mosey back to starting point in overflow lot
  • Hard Stop @ 0615, No Mary

COT & Prayer

Shout out to Mr. Roboto for his role as Father Time.

Welcome FNG Patrick Horney, hereafter known as Butterball – certainly not due to his shape or overall fitness level.

Men of F3, I can say without hesitation or reservation, that I am very thankful for each of you and for what F3 has meant to me personally.  Each of you continues to play a part in my life (motivation, inspiration, friendship, etc.), as well as in the life of this wonderful community in which we reside.  Stay inspired and stay strong.  Embrace the mantle of Male Community Leadership.

TClaps all around!

Bitcoin out!

Ronnie Coleman’s Back

  • When: 11/16/18
  • QIC: Unicorn
  • The Pax: Bitcoin, Kevorkian, Goose, Gander, Plan B, Black Dog, Hilfiger, Cuddy, Oz, Pyro, Stye, Deuce, Peeping Tom, Faulkner, Unicorn

15 men blew out their lats at The Point today.  We warmed up with a raccoon crawl in front of the convention center and a jog to the gazebo where we partnered up for Reverse Grip Pullups one shy of failure while partner completed monkey humpers.  Switch x 3, then 2 sets of Negatives.

Jog to the railing on the Neuse near the traffic circle and with the same partner:

  • Tempo Inverted Rows/Tempo Merkins x 20, x 15, x 10
  • Partner Lower Back Extension x 20
  • Pole Dancing x 20, x 15, x 10/Toe Touches
  • Partner Lower Back Extension x 20
  • Face Pulls x 20, x 15, x 10/Box Squats
  • Partner Lower Back Extension x 20

Jog to the intersection of Craven and Pollock and while one person jogged to South Front Street and back the other performed Side Plank Oblique Crunches, WWIs, American Hammers.  Solid work today!

Morning on The Bear tomorrow


The Point

  • WHAT: The Point
  • WHERE: Union Point
  • WHEN: Friday Nov 16 0530
  • WHO: Any man or FNG
  • WEATHER: 43 with wind but dry
  • WHY: Because you’re not working on back on your own
  • PREVIEW: Enough back to make Ronnie Coleman nervous

More Fun with Blocks

  • When: 11/9/18
  • QIC: 420
  • The Pax: McRib, Cornfed, Oz, Black Dog, Plan B, Peeping Tom, WinthorpE, Gander, Mr Roboto, Blue Hawaiian, Morning, Unicorn, 420

A Pax of 13 showed up on what turned out to be a very nice morning without the expected rain.  What ensued was a little shoulder and arm work.  We began with:

Mary:  Windmills ICx10, Frankensteins ICx10, SunGods ICx20, and Mt. Climbers ICx20.

Next up was a mosey to the warehouse on Craven St where the Pax each grabbed their friend for the next 35 minutes-a cinder block.  We ran back a workout that YHC led back in April with 4 sets of 20’s in various places around downtown-always with the block.

In parking lot on Craven St.  20 Elf on Shelf, 20 Irkins, 20 Curls, and 20 American Hammers-then mosey to

Sudan Temple:  20 Derkins, 20 People’s Chair w/chest presses, 20 People’s Chair w/overhead presses, 20 Lunges w/Side Throws-then mosey to

Field past traffic circle:  20 Blockees, 20 Calf Raises w/overhead block, 20 Box Jumps, 20 Dying cockroach’s with block over chest-then mosey to

Lot behind City Hall:  20 Lion Kings, 20 Irkins, 20 Curls, 20 People’s chair w/overhead presses-then mosey to

Parking Lot on Craven:  20 Genuins, 20 American Hammers, 20 Dying Cockroach’s, 20 People’s chair w/chest presses

Finally we returned the blocks and moseyed back to the gazebo for

Mary:  Low Slow Flutters ICx20, Dying Cockroaches OMUx50 before running out of time.

Announcements:  Good luck to Bitcoin on his rucking adventure in Raleigh this weekend and YHC closed in prayer.

Pleasure to lead this morning-I know my shoulders are feeling it-hope everyone has a great weekend.

420 out.