1/22

  • When: 01/22/2020
  • QIC: Peeping Tom
  • The Pax: Oz, Faulkner, Plan B, Double Dipper, Gander, Winthorpe, 2 fingers, Mr Roboto, Bubble Guts, Black Dog, Kevorkian


Pax of 12 braved the cold this morning.  Which was fairly impressive, don’t know if I’d have made it if I hadn’t signed up to Q.  There’s a message in that statement for some.   After warm up we did a burpee run up the entrance to the club – 1 burpee at each lighted tree then a mosey back to the relative warmth underneath the clubhouse for 100 merkins, 200 LBC’s, 300 American Hammers and 400 squats split between partners combined with a Blue Hawaiian lap with bear crawls at the start and finish.

Finished with a short Mary.

Always a pleasure to lead…Tom.

1/22

  • WHAT: Bushwood
  • WHERE: NBGCC
  • WHEN: 1/22; 5:25 gather 5:30 start
  • WHO: Any man or FNG
  • WEATHER: cool
  • PREVIEW: Jan 22, 2002 K-Mart filed for Chapter 11 bankruptcy. Amazon didn't. See ya at the club.


Ruck It – Prince Harry and Meghan Markle Leaving the Firm

  • When: 01/20/2020
  • QIC: Mr. Roboto
  • The Pax: Gander, McRib, Double Dipper, Mr. Roboto


4 Pax gathered at Union Point where the wind blew cold. Planks and pain bubbles were not on the menu today, nor did the headline have anything to do with the workout, so we just started rucking. Out of the park to start our laps around the block following E Front to Pollock to Craven and back down to S Front. Each lap we stopped at the Convention Center wall for the following:

Lap 1:
– Incline Merkins x12 SC
– Incline Mountain Climbers x10 IC
– Step Ups x10 Each Leg OYO

Lap 2:
– The above plus front hold ruck squats x20 SC

Lap 3:
– The above plus standard ruck squats x20 SC
–  Dips x15

Lap 4 gave us just enough time to get back to the Gazebo for hard stop at 6:15. Got in 2.25 miles.

Name-a-rama
Possible rucking group for 5K Bridge Run. Sign up under the F3 New Bern Team.
Prayers for a friend lost too early and another on the edge, both due to heart attack. And Prayers for recovery.

2 of the group then went for a 3 mile run. Pleasure to lead.

どうもありがとう
Mr. Roboto

 

The Fartlek – Backblast

  • When: 01/20/20
  • QIC: Cuddy
  • The Pax: Peeping Tom, Kevorkian, Plan B, Faulkner, Cuddy(QIC)


5 men posted on this 20th day of 2020 braving cooler temperatures (31 degrees) to start their week with some running, sprints, and a few exercises with the intention of doing 20 reps whenever possible. With no FNGs we started right away with….

Warm-O-Rama
SSH x 20 IC, 4 CT
Cotton Pickers x 10 IC, 4CT
Sun Gods x 20 IC, 4CT
Imperial Walkers x 20 IC 4CT
Quad and Pigeon Stretches OYO
Downward Dog Calf Stretches

Thang
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 20 Merkins IC; Sprinted back and did 20 Squats IC
Snake run on road around Ministry Center (.5 Miles)
Sprinted to end and did 20 Ranger Merkins IC; Sprinted back and did 20 Lunges (10 each leg)
Indian run on road around Ministry Center (.5 Miles)
Sprinted to end and did 20 Merkins IC; Sprinted back and did 20 Sumo Squats IC
Scout Run on road around Ministry Center with lead doing Imperial Walkers (.5 Miles)
Sprinted to end and did 20 Ranger Merkins IC, Sprinted back and did 20 Lunges (10 each leg)
AYG run on road around Ministry Center (.5 Miles) – 75 Calf Raises OYO
Mosey to Club entrance and AYG to the parking lot where we found a wall for Dips x 20 IC, Irkins x 20 IC, Step Ups x 20 OYO, and Dips x 20 IC

Mary
Low Slow Flutter x 20 IC, 4CT
LBC x 20 IC, 4CT
Box Cutters x 20 IC, 4CT

COT/BOM
We closed with Announcements and a short Prayer
Good work today we covered over 3 miles. We need Q’s. As always it is an honor to lead this group.

The Bear

  • When: 01/18/20
  • QIC: Cuddy
  • The Pax: Mr. Roboto, Black Dog, Peeping Tom, Double Dipper, Cuddy(QIC)


5 men posted on this beautiful winter morning so that we could watch a beautiful sunrise while doing some exercises. We got right to work with…

Warm-O-Rama
SSH x 20 IC 4CT
Sun Gods (Sobriety Style) x 10 IC 4Ct (Forward and Back)
Good Mornings x 10 IC 4CT
Abe Vigodas x 10 IC 4CT
Hillbillies x 20 IC 4CT
Downward Dog

Thang
We Moseyed to the right side of the school, taking the long way and staying on the road, where we did 50 Calf Raises, 15 Dips, Irkins, and Step Ups, before heading to the track. At the track we did a half Merkin Mile and then repeated the Hindenburg BLIMP we tried a few months ago to see if it would be any easier (it wasn’t). 4 cones were placed 50 yards apart on the practice field to mark the location of the exercises. We started the exercises at corner #1, moseyed to corner #2, performed exercise, moseyed to corner #3, performed exercise, then moseyed to corner #4, performed exercise, and then back to corner #1. Each Round was a follows:

Round 1 – 10 Burpees x 4 corners = 40 Burpees;
Round 2 – 20 Lunges x 4 corners = 80 Lunges;
Round 3 – 30 Imperial Walkers x 4 = 120 Imperial Walkers;
Round 4- 40 Merkins x 4 = 160 Merkins; (Actually only did 15 at each corner as credit was given for the 50 already completed with the ½ Merkin Mile and another 50 advanced for the rest of the Merkin Mile soon to be completed.)
Round 5 –50 Plank Jacks x 4 = 200 Plank Jacks;
Round 6 – 60 Squats x 4 = 240 Squats.

After we completing this exercise we made our way back to the tract for 25 Merkins followed by a timed ¼ mile race. Double Dipper won again with a sub 1:30 time which was impressive given the previous work. Being short on time we made our way to the front where we finished with 25 Merkins.

COT/BOM
We skipped Mary and closed with a brief name-o-rama.
I appreciated the opportunity to lead and all that this group does to push me to improve.  We need q’s for next week.

The Point BackBlast – Pain Bubble

  • When: 01/17/20
  • QIC: Bitcoin
  • The Pax: Black Dog (RESPECT), Cuddy (RESPECT), Double Dipper, Faulkner (RESPECT), FlankSteak, Gander (RESPECT), Peeping Tom (RESPECT), Plan B, Schrute, Unicorn, Winthorpe (RESPECT), FNG - Floppy Disc, Bitcoin (QIC)


A cold and breezy morning greeted 13 Pax at The Point.  Schrute brought along an FNG, Shelton Davis, Jr. (aka Floppy Disc).  Mission Statement and Disclaimer were delivered and we got started at the appointed time with:

WARM-O-RAMA

  • SSH, IC, 10x
  • Pullups, OYO, 10x
  • Indian Run from Gazebo to Convention Center Overflow Parking Lot for:

THE THANG

  • Prison Cell Merkin Burpees, OYO, 5x – Reminder that Pain Bubble will require some work
  • Yes’s, IC, 10x – On your 6 with legs 6 inches off ground, Nod head in up & down motion – Pain Bubble site inspection
  • No’s, IC, 10x – On your 6 with legs 6 inches off ground, Rotate head in left/right motion – Pain Bubble site inspection continued
  • Iron Cross – Arms outstretched to the side and hold; Palms up for 1 min, Palms down for 1 min, Palms back for 1 min – Setting dimensions for Pain Bubble
  • Standard Plank for 1 min followed by Merkins, OMD, 10x – Reminder that Pain Bubble requires patience
  • Elbow Plank for 1 min followed by Merkins, OMD, 10x – Patience repeated
  • Chair Salutation for 1 min – Relaxation within your personal Pain Bubble
  • Bear Crawl from first parking lot island to the far island – Alternate site plan for Pain Bubble
  • Rinse & Repeat everything – Practice makes a perfect Pain Bubble
  • Bear Crawl from far parking lot island back to first island
  • Rinse & Repeat everything (modify PCMBs 3x, Iron Cross 45 seconds per position)
  • Mosey back to Gazebo (Peeping Tom takes extra lap around block since he was “cold”)
  • Pullups, OYO, 10x

MARY

  • LBCs, IC, 50x
  • LSF, IC, 30x
  • Boxcutters, IC, 30x
  • Pullups, OYO, 5x
  • Position of Pain for 1 min

COT

  • Name-O-Rama – Welcome Floppy Disc
  • Announcements – Bridge Run late March; F3 New Bern has a team, please sign up
  • YHC offered prayer

Thanks to all who posted to what was a significantly colder morning than the recent past.  The cold and wind were part of the test, as was the mind-numbing cycle of exercises.  All Pax passed with flying colors.  Appreciate the opportunity to lead such a group of HIMs.

Bitcoin out!

The Point PreBlast

  • WHAT: The Point
  • WHERE: Union Point Park Gazebo
  • WHEN: Friday, Jan. 17, 2020 - Gather 0525; Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Cooler
  • WHY: Test yourself
  • PREVIEW: Pain Bubble


Bushwood BB: Parking block fun

  • When: 01/15/20
  • QIC: McRib
  • The Pax: Oz, 2 Fingers, Bitcoin, Stickbuilt, Plan B, Double Dipper, Kevorkian, Black Dog, Faulkner, Winthorpe, Bubbleguts, Peeping Tom, Unicorn, 420, Lumber (Cape Fear), McRib (QIC)


16 gathered on a nice spring morning in January.  Lots of sweat…..here’s how it went:

Warm-O-Rama

  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • HIgh knees down and back across parking lot
  • Butt kickers down/back
  • Defensive slide burpees across parking lot (one defensive slide, one burpee, 2 DS 2 Burpees……. to 5, then back same pattern)

Thang – partner up

  • Round 1 – Partner A – parking block straddle jumps (Mike Tyson’s over parking block) X 20, then bear crawl to partner at next row of parking spaces
  • Partner B – Carolina Dry docks X 20, wait for bear crawling partner, then mosey to blocks
  • Round 2 – Partner A – Toddler squats X 10, Sumo Squats X 10, Squat Jump X 10, bear crawl to partner
  • Partner B – Carolina Dry docks X 25
  • Round 3 – Partner A – parking block squats X 20 (heels on block, go as low as you can), bear crawl to partner
  • Partner B – Carolina Dry docks X 25
  • High knees down, butt kickers back, rinse repeat
  • Blue Hawaiian lap with 10 calf raises on each step on way back to parking lot
  • Jack Webbs – 1:2 ratio Merkins/Air presses all the way to 10 Merkins/20 Air presses, then back down.  Whew!

Mary

  • Dying Cockroach IC X 20
  • American Hammers IC X 20
  • Low Slow Flutter IC X 10
  • Box Cutters IC X 10
  • Freddie Mercuries IC X 20
  • Heel Touches IC X 20
  • Boat/ Canoe

Announcements – March 28 Bridge Run, sign up look for F3 New Bern team.  Chatter about a possible Ruck group.

Please continue to pray for Cuddy/Acolyte.

YHC Closed in prayer.

Great work this morning gents, good to have Lumber from Cape Fear join us.

McRib out! Don’t be a LTO.