Point Break

  • WHAT: The Point
  • WHERE: Union Point
  • WHEN: Friday, 6/7/2018
  • WHO: Any man or FNG
  • WEATHER: 68 degrees, 15% chance of rain
  • PREVIEW: An assortment of F3 fun

    • Come join us at the Point for a friendly Friday morning beatdown

MILFS at Bushwood

  • When: 05/23/2018
  • QIC: Bubbleguts
  • The Pax: @F3flanksteak, Gander, Ingrown, 2 Fingers, Sputnik, Roboto, Plan B, UTC, Stye, Gator, Oz, Kevorkian, Lil Wayne, 420, Swiffer, Bitcoin, Honeywagon, Bangkok, Cuddy, Goose, Faulkner, Peeping Tom, Unicorn, Stickbuilt

25 braved the gloom for a muggy, warm workout at Bushwood.

Without wasting anytime, we started off with the “slaughter starter” – 10 Burpees OYO

Side Straddle HopsX20

Sun Gods x20

Cotton Pickers x10

American Hammers x20


THANG (MILF WORK) – Partner A – exercises  Partner B – sprint x2 or LUNGE

Partner A: Merkins          Partner B – Sprint x2 -30 yards    – Cumulative 100 Merkins

Partner A: Imperial Walkers   Parnter B- Lunge 30 yards — cumulative 200 IW

partner A: Low Country Crab  Partner B – Sprint 30 yards x2 — cumulative 100

Partner A: Freddie Mercs      Partner B – Lunge   — cumulative 200

Partner A: Sumo Squats      Partner B — Sprint x2 Cumulative 100

Mosey To Jacobs Ladder Hill

Partner A: 4x4s (1 burpee, 4 Merkin, 4 MTN climbers)

Partner B: runs backward up hill x2

50 Calf Raises

Balls to wall (5 sec count x25)


Boat Canoe

Low Slow Flutter x10

Box Cutters

Deep Stretching


Circle of Man

NO announcements

Thanks gentlemen for the support this morning. Im gassed. Happy Memorial Day to all. Lets honor the men who have fallen for this great nation.

M.I.L.F.S. at Bushwood

  • WHAT: Bushwood
  • WHEN: May 22, 2018: Gather at 5:25, Hard start: 5:30 - hard stop: 6:15
  • WHO: Any man or FNG
  • WEATHER: Forecast is 69 degrees and calm.

    • We are going to take a stab at the MILFS at Bushwood in the morning. Come for a good time.

Dirty Dozen

  • When: 04/11/2018
  • QIC: Bubble Guts
  • The Pax: Unicorn, Swiffer, Cuddy, Faulkner, Stickbuilt, Plan B, Peeping Tom, Ingrown, Shocker, McRibb, UTC, Gander, Goose, Bitcoin, 420, 2 Fingers, Gypsy, Flank, Kevorkian, Deuce, Gator



21 pax gathered on this chilly april morning. It had been quite a while since I have led on Q, but was eager to jump right in. After some lethargic mumble chatter, we dove in….


  • SSH x 20
  • Cotton Pickers x 20
  • Sun Gods x10/Reverse x10
  • Merkins x15
  • downward dog, calf stretches

Mosey To Courts:

While partner A does the exercises, partner B runs suicides. Both partners had to hit the number.

  1. 4×4 – x12 – burpee, 4 merkin, 4 moutain climbers
  2. American Hammer x36
  3. Burpee x12
  4. Carolina Dry Docks x 36
  5. Crab Cakes x 36
  6. Freddy Mercuries x 48
  7. Imperial Walkers x 36
  8. Shoulder taps x 36
  9. LBCs x 48
  10. Whimpy’s x 12
  11. Merkins x 36
  12. Copperhead Squats x48





Touch toe stretches/plank/12 merkins

Box Cutters (flank lead)

Thank you all for the opportunity to lead this morning. I had intentions of doing some air chairs and balls to the wall after the Thang, but we ran out of time. Next time….. I neglected to ask if there were any announcements, please let us know if there are in announcements/prayer requests in the PAX. Flanksteak running Q at the Point on Friday A.M.


Bubble Guts



Tour de Bern

  • When: 09/01/17
  • QIC: Bubbleguts
  • The Pax: O-face, Winthorpe, Faulkner, Sputnik, peeping Tom, lil Wayne, cuddy, unicorn, Mr. Roboto, @F3flanksteak, Acolyte, Oz, Bubble Guts (QIC)

13 Pax members joined in for a minor Beatdown on a soggy Friday morning. With some good mumble chatter behind us, we jumped right in. We went to 4 different venues this morning to “tour” our town.

Warmarama- (union point)

SSH -x25, merkins x25, back/leg stretches – oyo, imperial walkers x25, windmills x25 –> mosey

venue 1: grassy area on front street beside Mike Raines’ office

— ATMs- alternating shoulder touches x 15, tempo merkins x10, merkins- fast x10, (3 sets with LBCs x10 in between) –> mosey

venue 2: site of santas house when he visits

– 4 x 4 ( burpee, 4 merkins, 4 mtn climbers) x 5 sets –> mosey

venue 3: city hall

step hop (10 steps), 3 burpees x 5 –> mosey

venue 4: grass field beside persimmons

partner wheelbarrow:

partner a wheelbarrows down – 40 LBCs

partner b wheelbarrows back – 40 WW1

—> snotwaggler back to UP for MARY

MARY: (union point)

freddie mercuries- x25

cotton pickers x25

back/calf stretches – oyo


-prayers for skip and giga smiths mother – Mary Manley

– continued prayers for Houston/Texas

– Faulkner on Q at bear


thanks for the opportunity, gentlemen. Have a great Labor Day!

— BG


The Downtown Tour

  • WHAT: The Point
  • WHERE: Union Point
  • WHEN: 9/1/17. Hard Start: 530am - Hard stop: 6:15am
  • WHO: Any man or FNG
  • WEATHER: Could be wet, might be dry. Who knows
  • WHY: That's a question for yourself.
  • PREVIEW: We will take a nice, downtown tour of New Bern.


  • When: 08/02/17
  • QIC: Bubble Guts
  • The Pax: McRib, Swiffer, Kevorkian, Honey Wagon, Cuddy, Sandbagger, Oz, FlankSteak, 420, Gypsy, Wiki Leaks, Up Early, Morning, Peeping Tom, Harris Teeter, Sputnik, Unicorn, Mr. Roboto, Faulkner, O Face, Bubble Guts (QIC)

21 men gathered Up Early for what was surely to be a highly motivated Morning. It started out a little dark, but men came out of the darkness like Peeping Toms to join in. As the sun rose, the dew rose from the ground like it read from the pages of a Faulkner novel; however fertilizer prevented us from hitting the grass. Therefore, we gathered on the rough gravel to do our thang. If only someone could have come and Swiffered all that fertilizer away.

As I wrote the workout last night, I wanted to focus on the chest. I was worried the Thang read like a prescription order from Dr. Kevorkian; however I knew this was a Sandbagging bunch and would tread through the performance like as if they were shopping at Harris Teeter. After the usual mumble chatter and some usual BS, we jumped right into chest day like a Russian launching Sputnik.


Sun Gods x20

Imperial Walkers X 20

Calf Stretches

Merkins x 20

Lower Back Stretches

SSH x 30

The Pax pranced right through the Warma Rama as if they were some Unicorns. I could tell they were hungry for the next phase as if they were a couple hungry bears chasing a Honey Wagon. So we ramped it up a notch………

Pointless Mosey Around the club house back to the parking lot….


Partner A: 4x4s (1 Burpee, 4 merkins, 4 mtn climbers)

Partner B: Bearcrawl to the bricks and Lunge Back

— Cumulative 100 4x4s – backed down to 75 mid work out.

Breathing got heavy as the Pax crawled on the ground like a bunch of drunk Gypsies during the bear crawl. McRib as usual owned the crawl, but I was seeing a lot of O Faces on the pax face as they got past the 50 count on the 4x4s. Once everyone got to the number, we held the Al Gore until the 6 was in.

Mosey to Underneath of Club house:

Each partner regrouped. Partner A took a seat at the Peoples Chair, while Partner B ran the loop. Personally, I was glad to be using a portion of my lower body. But after 2 peoples chairs and 2 loops, my legs became Roboto legs and had trouble bending appropriately.

To cap off Chest Day, we completed the following:



10 Ranger Dirkins

Balls to the Wall – full pax 10 count


At this point, I was gassed, like a 420 tank, but knew were close to the hard stop. We moseyed up to the lot for the Mary, which went down like this….

25 Merkins


Low Slow Flutter

Back Stretches

Calf Stretches

After the count, we circled up for prayer. T claps were given to Mr. Roboto and Deuce for owning the Sasquatch like Wiki Leaks founder Julian Assange has owned both political parties. Othewise, there were no announcements.

Thanks for the opportunity to lead. Enjoyed it!


Bubble Guts



ps. I could not, for the life of me, work in Cuddy, flanksteak, Oz. so there you go…..



Catch me if you can……………..

  • When: 06/09/17
  • QIC: Bubble Guts
  • The Pax: Unicorn, Lil' Wayne, Ingrown, Harris Teeter, Oz, Corn Fed, Cuddy, Winthorpe, Deuce, Wiki Leaks, Haggis, Swiffer, Moe, Sandbagger, @F3flanksteak, 420, Acolyte,

18 lads gathered at the most scenic spot in New Bern for an early morning beat down at The Point. After a couple days filled with precipitation, we got lucky with a nice cool, clear morning.

There is a bubbling “beef” brewing between the 6am yoga class and the F3 Point workout times. More to follow on this…. After mutual pleasantries, incredible amounts of flatulence and standard mumble chatter, we jumped right into it (a minute late) as Flank steak informed me….


Side Straddle Hops x20

Phelps Stretches x 10

Modified Plank Jacks x 15

McKenzie Lower Back stretches – 1 min oyo

Merkins x 20

Imperial Walkers x 20   —> Mosey to Park entrance

As we are completing the warmarama, the beady little eyes of the yoga instructor did not look friendly. We elected to move on out, before he lost his “center,” as we always try to be good men within our community….


I. Snot Waggler/Catch me if you can:  x4 laps (added another for those who got done insanely early/over achieved)

Partner A -3 burpees and catches partner

Partner B – runs backwards until A catches him

II. Wheelbarrow Race

Partner A – wheelbarrow across road

Partner B – carries the load

Last 2 did 20 merkins (flapjack)

III. BackStage:

Partner A – did vertical jumps to stage while partner B does plank jack merkins

x75 vertical jumps

IV. SnotWaggler Reprise- see number 1. Pax were mad claiming that this was not planned, but rather to gap time…. Who’s to say?

Mary – Shes the best…..

LBC’s x 20

Plank Jacks – for real this time x 20

WW1 x20

McKenzie Back Stretches

Boat/Canoe x 10

Box cutters – Flank on Q – x20

As always, it was a pleasure to lead. I was impressed at the improvement made by the pax. My very first F3 at the Bear in October had Tonka from ENC show us the Snot Waggler. That was the closest I came to dying in 2016. Today was not so bad. Good job fellas!


Saturday WO at Lawson creek at 7am. 420 on Q!