A Solid Morning

  • When: 9/11/19
  • QIC: Gander
  • The Pax: Winthorpe, Double Dipper. Plan B, Kevorkian, Haggis, Oz, Cuddy, Peeping Tom, Goose, Sandbagger, Pyro, Hilfiger, Faulkner, StickBuilt, BlackDog, Lil' Wayne, FlankSteak, Ingrown, 420

Not as cool as hoped, but 100% humidity was spot on! 20 pax posted relieving my concern about running short of coupons.

Today marked the 18th anniversary of the 9/11 terrorist attacks – officially it is known as SEPTEMBER 11TH NATIONAL DAY OF SERVICE AND REMEMBRANCE. However, it is also known as Patriot Day – but I dare not state that in the presence of Winthorpe. We may never hear the end of it… No FNGs, so we eased into:


  • Sun Gods 4CICx9, reverso
  • Arm & Shoulder Stretches OYO
  • SSH 4CICx18
  • Leg Stretches OYO
  • Downward Dog OYO

The Thang

Prior to the pax arrival, 4 stations were arranged with 2 being sandbags weighing roughly 50 lbs (no idea, they were heavy) and 2 being an assortment of balls brought by the pax that actually read the preblast. So, now is the time I get the ball jokes and snickering behind us. Yes, we did merkins, passes and pickle pointers on our balls or another pax’ balls. (insert snicker or joke here). Counted off to 4 groups and went to our stations.

  • Station #1 – Sandbags
    • Round 1 – Power Squats (sandbag to chest)
    • Round 2 – Power Sumo Squats (sandbag between knees)
    • Bear Crawl to Station #2
  • Station #2 – Balls
    • Round 1 – Ball Passes (pass ball with feet to hands in top of crunch)
    • Round 2 – Pickle Pointers (you know…)
    • Lunge Walk to Station #3
  • Station #3 – Sandbags
    • Round 1 – Bent Over Rows (arms extended, sandbag pulled to chest)
    • Round 2 – Bent Over Row Twists (arms extended, sandbag pulled to side as upper body twists)
    • Crawl Bear to Station #4
  • Station #4 – Balls
    • Round 1 – Walking Ball Merkins (one hand on ball, merkin, then change hands, merkin)
    • Round 2 – Diamond Merkins (both hands on the ball)
    • Reverse Lunge Walk to Station #1

Each station was hit in rounds #1 & #2 with an SC of 18; then a SC of 11; then a SC of 9. This gave the pax 6 trips around the stations with a total rep count of 304.


  • American Hammers 4CICx18
  • LSF 4CICx18

Counted off and gathered for COT.


YHC lead the pax in the Lord’s Prayer.

Thank you for the opportunity to lead and hopefully improve my Q.



A Solid Morning

  • WHAT: Bushwood
  • WHEN: Wed 9/11/19 gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Any man or FNG
  • WEATHER: 71 degrees & 100% humidity
  • WHY: To keep improving...


  • When: 08/10/19
  • QIC: Gander
  • The Pax: Plan B, Double Dipper, Little Dipper, II Fingers, Black Dog, Sandbagger, Peeping Tom, Cuddy, Blue Hawaiian, Morning, HoneyWagon, 420

A strong pax of 12 and a 2.0 posted this beautiful, humid morning to get their day right. This was my first back-to-back Q – so I was a bit concerned about getting up for it this am. However, as the pax rolled up, the motivation kicked in. Just a few had read the preblast and knew to bring a basket, volley or soccer ball – luckily we had just enough as several pax brought extras. No FNGs, so we jumped straight into:


  • Sun Gods 4CICx10, reverso
  • Downward Dog
  • SSH 4CICx20
  • Mountain Man Poopers 4CICx10
  • Imperial Stormkickers 4CICx10

The Thang

We started off with an Indian running from the front parking lot to the student parking lot and back to the front entrance steps.

At the front steps we partnered up for Coyote Uglys (wheel barrow walk up the steps with a merkin at each step, spin & return down with a merkin at each step). Flapjack, rinse & repeat.

We ambled to the low wall by the steps and proceeded to do 50 Push-Aways. Standing facing wall, fall forward to catch yourself, do an irkin and explode back off the wall to push yourself into a standing position.

We then moseyed to the band practice field where we lined up the coupons (basket, volley or soccer balls) at one line and full size cinder blocks 20 yds away. We did the following:

  • Squat Presses 2:00 min OYO AMRAP
  • Lunge Walk to second line
  • Ball Passes (ball between your feet, raise legs & arms and pass ball to hands and back down with arms & legs not touching the ground) 2:00 min AMRAP
  • Meander back to first line
  • Curls 2:00 min OYO AMRAP
  • Lt. Dan to second line
  • Pickle Pointers with feet on the coupon 2:00 min OYO AMRAP
  • Meander to my truck for a water break
  • Return to first line and partner back up for Bear Brawl (Bear Crawl with partner A in front pushing back on partner B’s shoulders or back to provide resistance) 20 yds; flapjack; rinse & repeat
  • Squat Presses 30x OYO
  • Lunge Walk to second line
  • Ball Passes audible to 20x OYO
  • Meander back to first line
  • Curls 30x OYO
  • Lt. Dan to second line
  • Pickle Pointers 20x OYO (memory is fuzzy here – gassing out)

We returned the coupons to my truck and did an extremely slow mosey back to the front of the school for:


  • American Hammers 4CICx20
  • LSF 4CICx20
  • LBCs SCIC OMUx30

I believe this captures most of the workout – it seemed much harder and taxing than it actually sounds. I was completely gassed – stopped 5 min early.

Despite the afternoon storm, several pax celebrated Double Dipper’s 2.0 birthday party – really glad to have you in the F3 community.

YHC closed in prayer. As always, thank you for the opportunity to lead!



Run around and do stuff…

  • WHAT: The Bear
  • WHERE: New Bern High School - Front Parking Lot
  • WHEN: Sat. 8/10/19 gather 6:45; hard start 7:00; hard stop 8:00; breakfast to follow
  • WHO: Any man or FNG
  • WEATHER: 74 degrees & 89% humidity!!!
  • WHY: To get our day started
  • PREVIEW: Bring a basket, soccer or volley ball. Maybe an extra one or two for those who probably have not read this far.


  • QIC: Gander
  • The Pax: Pyro, DoorKnob, BitCoin, Stye, Tree Frog, Blue Hawaiian, Plan B, Faulkner, Black Dog, Bubble Guts, Morning, StickBuilt, Unicorn, Oz

A pax of 15 posted this am to get their day started with the F3 family down by the river. I sure do miss Matt Foley.

Apparently, a healthy dose of beans and fiber were on the Thursday night menu. No FNGs, so we got started:


  • SSH 4CICx16
  • Imperial Squat Walkers 4CICx10
  • Sun Gods 4CICx10, reverso
  • Baseball Stretches
  • Downward Dog

The Thang

We moseyed from the flagpoles to the traffic circle field where the pylon-discy-marker-thingys were placed to created our workout parameters of a middle PDMT and 4 outer PDMTs that created a large rectangle. We circled around the middle PDMT and followed this sequence of exercises. After each exercise sequence, we moved around the four outer PDMTs by always facing the river which meant forward run, right defensive slide, backward run, left defensive slide.

  • Guantanamo, reverso
  • Mosey around cones
  • Suzanne Somers 4CICx30, flapjack
  • AYG around cones
  • Wave of Merkins – count up to 5
  • Mosey around cones
  • Wave of Merkins – count up to 5 – I think we almost got it right on this try
  • AYG around cones
  • Circle Burps
  • Mosey around cones
  • Aiken Legs – 20 squats, 20 squat jumps, 20 lunges, 20 Iron Mikes
  • AYG around cones

We then moved to the end PDMTs and split into 2 lines for an Inch Bear Crawled to the far end PDMTs. Then we Inch Crawl Beared back to starting point. One more lap around the cones. Mosey back to the flagpoles.

*** Side note: I cut the plan short by 3 cycles due to timing – Fire Drill, Global Warming & Circle of Leg Raises (Mirror of the Circle of Merkins). Amazing how when one Q’s, you run out of time. But some days, you wonder why the Q is still going at 2 hours… or at least it seems.


  • LBCs SCICx30 OMU
  • LSF 4CICx10? – lost count as I was focused on BitCoin’s energetic counting
  • Dolly 4CICx10?

No announcements. YHC closed with the Lord’s Prayer.

After COT, I took the time to take the photo posted above. I also had the thought that we are probably blessed to have the most unique and beautiful AO in all of NC. I don’t want to sound boastful, just recognizing what is offered to us each day.

Thank you for the opportunity to lead!




  • When: 7/3/19
  • QIC: Gander
  • The Pax: McRib, Black Dog, Pyro, Morning, Plan B, BitCoin, DoorKnob, Sputnik, FlankSteak, Oz, Peeping Tom, 420, Faulkner, Cuddy, Gander (YHC)

A dreadful pax of 15 posted on this hot and steamy morning – dreadful knowing that the leakage would be significant. The word hill may have been a factor as well.

A bit of Hillbilly Lore – The image of the man in the preblast is none other than Herbert ‘Cowboy’ Coward of Waynesville, NC. Infamous shotgun wielding cohort of the rapist in the movie Deliverance. Also spoke the ever memorable line “he got a real purdy mouth, ain’t he?”.  He was not an actor – he was standing in the crowd watching the filming and the crew noticed him and knew he had ‘the look’. He has ridden that notoriety his entire life. Still kickin’ around Waynesville at age 96 with his pet squirrel that goes everywhere with him.

No FNGs, so we jumped into:


  • SSH 10x 4CIC
  • Hillbillies 10x 4CIC
  • Tater Pickers 10x 4CIC
  • Sun Gods 10x $CIC, reverso
  • Windmills 10x 4CIC
  • Burpees 5 OYO

The Thang

Follow the Leader: Mosey to be repeated each time called.  Mosey toward club and take ramp/steps up to top deck, steps down to middle level, steps down again to bottom deck level, over to steps leading to dock, down to dock, circle back to top of pool steps and ending at other end of club at bottom of ramp going under club.

Ramp HIll: Routine to be repeated each time at the end of Follow the Leader. Iron Cross until your turn, bear crawl up the ramp, across the ramp and crawl bear back down the ramp, Iron Cross for the 6.  Rinse & repeat.

Mosey down to Underclub Hill where each pax found adequate space on the hill for Clock Merkins. From plank position with head at approx 12:00 position, plank walk to time called in clockwise rotation, then 5 Merkins OMD – 2:00, 4:00, 6:00, 8:00, 10:00 & 12:00 – 30 Merkins total. Repeat in counterclockwise rotation – 11:00, 9:00, 7:00, 5:00, 3:00, 1:00 – 30 Merkins total.

Follow the leader.

Ramp Hill.

Mosey down to Green Hill where we lined up against a short, but steep hill. Backward Walk to the top of the hill, reverse lunge down the hill. Rinse & repeat 2 more times.

Follow the Leader.

Ramp Hill.

Mosey down Cartpath Hill to gully on #17 fairway to opposite side at top of hill, turn toward #17 green, down the hill, up the hill, around the green and #18 tee box, across the bridge and Iron Cross for the 6. In single file and spaced apart, AYG up Cartpath Hill to determined stop, turn, mosey back to bottom of hill and Iron Cross for the 6. Rinse and repeat 2 more times (audible from the original  5 laps I had planned).

Follow the Leader back to the parking lot.


  • Starfish Crunches 15x 4CIC
  • LBCs 15x 4CIC
  • Lazy Hillbillies 10x 4CIC, flapjack

Announcements: Sasquatch. Shirt order form is out there – any questions, e-mail Mr. Roboto.

YHC closed us out in prayer. Thank you for the opportunity to Q – I always enjoy it! Please sign up to Q – if new to it, ask someone to Co-Q.




  • WHAT: Bushwood
  • WHEN: Wed 7/3/19; gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Any man, FNG, displaced hillbilly or flatlander
  • WEATHER: It's JULY - what do you expect??? 77 degrees & 94% humidity
  • WHY: Fitness, Fellowship & Faith
  • PREVIEW: appears to me a lot of people escape to the hills this time of year...

Impromptu Q’ing!

  • When: 06/22/19
  • QIC: The Pax
  • The Pax: Double Dipper, Winthorpe, Black Dog, McRib, II Fingers, Gander

A hearty pax of 6 posted in perfect weather to get their Saturday’s off to a beautiful start. No FNGs, no Q, so we divided, shared and grumbled the whole way. As we Q’ed on the fly, this is all coming from memory, so it may not be 100% correct – so I apologize for leaving anything out or shortchanging anyone’s Q. Let it be known, it was a pretty good beat down.

Warm-o-Rama by McRib

  • SSH 4CICx15
  • Carrot Pickers 4CICx15
  • Heisman Shuffles 4CICx10
  • Various Stretches – legs, shoulders, arms

The Thang by The Pax

Mosey to the band practice field for various partner exercises as follows as called out by  the identified pax:

  • (McRib) Partner A does a backward run approx 50 yds & returns; Partner B planks – rinse & repeat 3x
  • (II Fingers) Partner A does Lt. Dans approx 50 yds & returns; Partner B squats on way out, LBCs on way back
  • (Winthorpe) Partner A sprint 100 yds & return; Partner B Freddie Mercuries
  • (Double Dipper) Partner A does army crawl 10 yds; to a medium crawl 15 yds; to a bear crawl the last 25 yds then up to a sprint the last 50 to then ‘drag’ Partner B back 50 yds (very difficult); Partner B did something while waiting – can’t remember!
  • (Black Dog) Pax together moseyed 100 yds with every 5th step being a layup jump; return 100 yds at full speed with every 5th step being a layup jump
  • (Gander) Got us the hell away from that field!

Mosey to benches for a little arm work:

  • (Gander) Claim a bench for speed work on my count: 10 dips, 10 irkins, 15 dips, 15 irkins, 10 dips, 10 irkins
  • (McRib) 7’s between the bench doing dirkins and the building doing BTTW for an ascending 5 sec count: 6 dirkins, 5 sec BTTW; 5 dirkins, 10 sec BTTW, etc. Movement between the stations was a low basketball defensive slide.

Mosey to the football practice field:

  • (II Fingers) Split into teams of 3 with 3 stations to rotate OYO. 5 pull-ups; 15 squats; 20 merkins – rinse & repeat 5x

Mosey to overhang area:

  • (McRib) 20 heel raises per step
  • (McRib) Scale back down the handrails

Mosey back to front of school for Mary:

Mary by Winthorpe

  • Bro-ga – various moves & contortions
  • Boat/Canoe
  • Dying Cockroach
  • LBCs

Count-o-rama, name-o-rama.

No announcements, closed out in prayer. Good workout!




  • When: 06/21/19
  • QIC: Gander
  • The Pax: Tree Frog, Winthorpe, Blue Hawaiian, Faulkner, Black Dog, Goose, Peeping Tom, West Point, Bonnie, Oz, BitCoin, Unicorn, II Fingers, Pyro, Plan B, Double Dipper, Stye, Gander (YHC)

18 men posted this am to enjoy the glorious weather and fellowship. Union Pointe was blocked off to traffic, so everyone gathered in the convention center overflow lot, thus eliminating all running. No FNGs, so we jumped into with:


  • SSH 4CICx15
  • Hillbillies 4CICx15
  • Various shoulder stretches
  • Various Oz leg stretches
  • Downward dog OYO


Moseyed to convention center wall to warm up with a raccoon crawl the full length of wall. Plank for the 6. Moseyed back to parking lot, partner up and got one coupon per team to share as needed.

Next we lined up with our partner and put down the instructions and dice. The dice were thrown one at a time with Partner A exercise being determined by the first die and Partner B by the second die. Once Partner A was finished, flap jack. Al Gore for the 6. The breakdown of options were as follows:

Roll a:  Partner A does: Partner B does:

Goal to have each pax roll the die did not happen – but 10 cycles were completed. A quick audible to change the Block Get-Ups was changed to 6 reps instead of 8. Good suggestion Pyro!

Surprisingly, we did not do Lion Kings, Toddler Squats, Merkins or Curb Squats. But, a sufficient quantity of Overhead Presses and Block & Leg Raises made up for it.


  • Star Crunches 4CICx15
  • Box Cutters 4CICx15
  • LBCs 4CICx15

Stopped a few minutes early.

No announcements, YHC closed in prayer.

Thank you for letting me Q – always a challenge to keep it interesting and challenging. I hope everyone got something out of today.