The Point – Rainy Days Backblast

  • When: 09/25/2020
  • QIC: Sandbagger
  • The Pax: Pyro, Unicorn, Corn Pirate, Serena, Erin Brockovich, Polyp, Gander, Goose, Double Dipper, Lil Dipper, Mr Roboto, Butterball, Two Fingers, Lil Wayne, Bomble, Cuddy, Faulkner, Flank Steak, Morning, Plan B, and Bitcoin

22 men put in some good work at the Point this am.

Warm O Rama:

Bat Wings IC x10

Air Presses IC x10

Mosey to Convention Center wall – finish up warm o rama with a few leg stretches

The Thang:

Aiken Legs OYO

Mosey to History Center for Doracides

Round 1 – Burpee suicides (up to 3 burpees), 100 Dive Bombers

Round 2 – more Burpee suicides, 200 Bolt 45’s

Round 3 – yep, more Burpee suicides, 300 Plank Jacks

Round 4 – Burpee suicides, 400 Imperial Walkers

Mosey back to Convention Center wall

Another 1/2 round of Aiken Legs, back to the gazebo


Bay City Scissors IC x10 (PAX struggled with the count…)

2 point planks


Mr Roboto – you do NOT need permission to Q, start a Black Ops, gather the PAX for non-F3 events, etc…

If you’re interested in Q’ing but want help just let the PAX know – we can partner up

Closed out in prayer.



Back At It – Backblast

  • When: 09/02/2020
  • QIC: Sandbagger
  • The Pax: II Fingers, Oz, Faulkner, Peeping Tom, Gander, Goose, Unicorn, Pyro, Bitcoin, Corn Pirate, Winthorpe, Kevorkian, McRib, Morning, Mr. Roboto, Plan B, Doorknob, Black Dog, Double Dipper, Polyp, Father Mulcahy, and Serena

Nothing like Bushwood in 100% humidity and 75 degree heat. Here’s how it went down –

Warm O Rama –

Side Straddle Hops IC – x 20

Windwills IC – x20

Stretch – OYO

Bat Wings (modified) – IC

x20 forward arm circles

x20 backward arm circles

x20  seal claps

x20 overhead T claps

x20 Moroccan night clubs

The Thang –

Vicious Circle – a few laps around the Bushwood parking lot with various exercises

Loop 1 – Mosey, man in back peels off for 5x burpees

Loop 2 – Lunge walk, man in back peels off for x10 Iron Mikes

Loop 3 – Bear Crawl, man in back peels off for x10 Side Squats

Loop 4 – Bonnie Blairs, man in back peels off for x5 Carolina Dry Docks

Mosey to der Hügel –

Round 1 – Partner 1 Bolt 45’s, Partner 2 feels the backwards Bern on der Hügel

Round 2 – Rinse and Repeat

Round 3 – Partner 1 x50 LBC’s, Partner 2 feels the backwards Bern on der Hügel

Round 4 – Partner 1 x15 Copperhead Squats, Partner 2 Crawl Bears up der Hügel

Mosey back to the parking lot for Mary

Mary –

Bulgarian Squats x15 each leg

Climate Change – PAX holds Al Gore, x5 burpees for everybody.

Announcements – 

IRON PAX tomorrow at Union Point (I believe?) 530 HARD START

Pyro says there will be no running, but I’m sure you’ll suffer in other ways.

Closed out in prayer.

Thanks for the opportunity to lead! YHC – Sandbagger

Bushwood Al Gore Tribute

  • When: 12/18/19
  • QIC: Sandbagger
  • The Pax: Faulkner, Peeping Tom, Winthorpe, Plan B, Kevorkian, Unicorn, Bubble Guts, II Fingers, Oz, Double Dipper, Cuddy, Morning, Mr. Roboto, Gander

Al Gore tribute at Bushwood today.


SSH IC x36

Cotton Pickers IC x10

Blue Hawaiian lap

High Knees, Butt Kicks, Karaoke

The Thang:

Reverse Suicides –

Round 1 – Bobby Hurley’s x10 at each cone (3 cones)

Round 2 – Copperhead Squats x10

Round 3 – Star Jumps with a “Woop” noise

mosey to wall

Left Leg StepUps IC x15

Right Leg StepUps IC x15

Calf Raises IC x21

Rinse and repeat

Derkins IC x15

mosey to the hill

Two teams: Bear Crawl/Crawl Bear up the hill while PAX does Al Gore (round 1); Hillbillies (round 2); Plank work (round 3)

mosey to wall

Left Leg StepUps IC x15

Right Leg StepUps IC x15

Box Jumps IC x15

back at the parking lot for one more round of Reverse Suicides (Iron Mike’s x10)


Flutterkicks IC x20

AmHam’s IC x20

LBC’s IC x20

Crunchy Frog IC x20

Global Warming (Bobby Hurley’s x5)

no announcements. Closed out in prayer.

Thanks for the opportunity to lead!

YHC, Sandbagger

Turkey Week Fartlek

  • When: 11/25/19
  • QIC: Sandbagger
  • The Pax: Winthorpe, Haggis, Lil Wayne, Two Fingers, Gander, Blue Hawaiian, Kevorkian, Plan B, Faulkner, Cuddy and Peeping Tom.

Good work at the Fartlek this morning for the dozen men who showed up.

We jumped right into it –

Warm O Rama/The Thang: 

Group run to the Camelia/Hillcrest loop. Stretches at the end of Hillcrest before heading back to NBGCC.

Plank/Ab work 30x IC at NGGCC parking lot and then mosey to the Hill

5 Hill Sprints – 10x Squats in between each sprint

5 Backward Hill Sprints – 10x Copperhead squats in between each sprint

5 Hill Sprints – 10x Lunges in between each sprint

Mosey to speed bumps on NBGCC entrance

Jog to NBGCC entrance; turn and sprint 80-90% speed all the way back to speed bump, rinse & repeat…

Each round we shortened the distance run by about “two trees.”

And there was much rejoicing!


There was no Mary today

Closed out in prayer. Everyone have a wonderful holiday week!

YHC, Sandbagger

Shoulders, Legs; same difference

  • When: 09/27/19
  • QIC: Sandbagger
  • The Pax: @F3FlankSteak, Peeping Tom, Bitcoin, Faulkner, Unicorn, Acolyte, Gander, Goose, Pyro, BubbleGuts, Haggis, Lil Wayne, Oz, StickBuilt, Winthorpe, Plan B, Black Dog, and Double Dipper.

Image result for humidity memes

A strong group of men gathered in the never-ending humidity of ENC for a Point workout.

Warm O Rama:
SSH IC x 15
Pick up your Room, aka Carrot Pickers IC x 10
Micheal Phelps, Shoulder and leg stretches OYO

Mosey to Convention Center wall

The Thang:
HRBBJ’s (Hand Release Burpee Box Jumps)
Round 1: HRBBJ x 1; Squats x 4
Round 7: HRBBJ x 7; Squats x 4

Mosey toward NC History Center

Duck & Weave (Indian Run with Duck walk )

Mosey to NC History Center stairs

Calf Raises on stairs IC x 30

Mosey to Parking Lot

Paula Abdul – Two Steps Forward, One Step Back
Run Forward 2 Parking Lot medians; HillBilly Squats x 10 each side
Run Back 1 Parking Lot median back

All the way to the road (about 5 rounds of HillBilly squats)

Mosey to NC History Center Stairs

Stairway to Seven (well, Stairway to Six due to poor instructions from YHC)
At bottom step: Burpee x 1; Incline Merkin x 1; run to top step; Bobby Hurley x 1

At bottom step: Burpee x 6; Incline Merkin x 6; run to top step; Bobby Hurley x 6

Mosey back to Gazebo for Mary


Guantanamo x 1 Round
Dolly’s IC x 10
Reverse Gas Pumps IC x 10
Shoulder/Posture Work IC x 15
Lots of mumble chatter about a “hard stop.”

Bitcoin needs a Ruck partner

Closed out in prayer.
Thanks for the opportunity to lead!
-YHC, Sandbagger