Bushwood Backblast – Tales of my travels

  • When: 06/26/2019
  • QIC: Plan B
  • The Pax: Unicorn, Blue Hawaiian, Bubble Guts, Morning, Cuddy, Black Dog, Ingrown, Goose, Gander, Double Dipper, Bitcoin, Plan B (QIC)

41 x Side saddle hops
20 x Forward Arm Circles
20 x Backwards Arm Circles
20 x seal claps, hold
20 x overhead claps.
Chinook 10 clockwise, 10 counterclockwise
OYO – Downward face dogs/calf stretch

The Thang
Long Blue Hawaiian lap (modify to shorter blue Hawaiian)
Start at 1 rep, then go to 10 reps increasing by 1 with each lap
– Leg thruster, Merkin, Squat jump

Plank for 6
Obligatory Birthday Burpee


Dying Cockroach x 10
Cockroach resurrection x 10
LBCs – 41
Bicycle – 10, reverse, 10

finished a few minutes early, but no complaints from the Pax, thank you for the opportunity to lead

SHIRTS! Pre-Order is Up Again

A number of you expressed interest in purchasing some new F3 New Bern shirts. So I got a new pre-order put up. The pre-order is open for 2 weeks and there is a 12 shirt minimum for it to go through. That means if 1 person buys 2, that leaves 10 more that need to be purchased by any number of other Pax. This round we’ve added an option to buy an F3 New Bern logoed UltraSport SeatShield to keep your Swamp Ass off of your vehicle’s fine italian leather. It will count towards the 12 shirt minimum. Select size OSFA (one size fits all).

F3 New Bern Shirt Pre-Order

Pre-orders will be taken until end of day 07/10/2019.
These shirts will then be ordered from the screen printer for delivery by end of July 2019.

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!



Fartlek Backblast

  • When: 06/24/19
  • QIC: Lil Wayne
  • The Pax: Cuddy, Plan B, Sandbagger, Sputnik, Winthorpe

After a week of vacation, it was Back in the Saddle for your Q today with a small group of 6 this morning.  We started with a Blue Hawaii lap, then did high knees x 10 IC, sun gods x 10 IC, cotton pickers x 10 IC and mountain climbers x 10 IC.  We then did:

2 long Blue Hawaii laps.  After each lap, a set of mini-BLIMPS (5 Burpees, 10 lunges, 10 imperial walkers, 10 Merkens, 10 plankjacks and 10 squats) were done.

We then moseyed over to the bottom of the hill, where we completed 5 runs up (and down) the hill, followed by 15 burpees, followed by 3 backwards runs up/forwards run down the hill, followed by 10 Burpees.

We then moseyed over to one of the new and improved speed bumps next to the wall, where we started a set of 11’s.  1 Merken, run to Country Club entrance, 10 squat jumps, run back to speed bump, 2 Merkens, and so on and so forth.  We ran out of time before we were able to complete that set, but most of us were able to get 80-90% done.

Good work.  Special prayer for Winthorpe and congratulations on his 20th wedding anniversary.  Enjoy Jamaica!

Ruck It BackBlast – Diamond Dave’s Stairway to Heaven

  • When: 06/24/19
  • QIC: Bitcoin
  • The Pax: Hilfiger (RESPECT), McRib, Bitcoin (QIC)

A 3-Pax broke free from the Fartsack this morning and gathered at an alternative AO for Ruck It.  We assembled at Forbes Mobile Home Supply in James City for the purpose of using the Pedestrian Bridge over US Hwy 70.  YHC broke out the 40 lb. sandbag (SB) and we got started with:

WARM-O-RAMA (without Rucks)

  • SSH, IC, 10x
  • Cotton Pickers, IC, 10x
  • Down Dog Calf Stretch


Pax rucked up with Q sporting the SB and we convened at the base of the steps.  At this point, the day’s evolution was explained – easy concept, difficult execution.  One Pax would do 10 SB Cleans while the remaining Pax would do 5 Diamond Merkins and then hold a Plank while waiting until all SB Cleans were performed.  The Pax with the SB would then hoist and place said SB on his shoulders and the entire group would transit up the steps (was it 35 or 36 steps?), across the Bridge and down the steps on the other side.  Once back on ground level, the same iteration was repeated with same Pax performing 10 SB Cleans while other 2 Pax performed 5 Diamond Merkins plus Plank.  Re-route back up steps, over Bridge and down to starting point where SB was handed off to a different Pax.  Rinse & Repeat until each Pax completed 3 full rotations.  Due to time constraints, our 4th time was modified.  This time, after the SB Cleans/Diamond Merkins, etc., the Pax utilized the ramp for an up and over, with YHC underneath the SB.  On the return trip, McRib was the SB Sherpa and called an audible for a backwards walk up the ramp, standard walk across bridge and backwards walk down the ramp.  With just a minute or two left, our final trip consisted of using the steps to ascend and the ramp to descend, also in a backwards alignment.  Hilfiger was the load bearer for this final trip.

All told, each of the Pax did 75 Diamond Merkins and 70 SB Cleans (rough SWAG here), all the while being rucked up with their individual load ranging from 30 – 40 lbs.  No Mary as the core was engaged for most, if not all, of our morning.


Closed with Name-O-Rama and Prayer.  Felt good to deruckify once it was over.

What did we learn?  The SB makes a huge difference in going both up and down the steps.  The extra 40 lbs. was no joke, especially as the event wore on.  Heart Rate was way up early and stayed there until completion.  YHC was wishing for more Pax at about the halfway point in order not to be subjected to the burden yet another time, but alas, it was not to be.  Rather, all Pax embraced the suck with gusto and carried on, as it were.  View from the top of the Bridge was great, with the Neuse River providing appropriate natural beauty.

Reminder that Black Ops has a Rucking option.

In the words of McRib, “It is a great way to start the day.”

Bitcoin out!


  • 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.

Hey Buddy!

  • When: 06/14/19
  • QIC: Qz
  • The Pax: 420, Bubble Guts, Faulkner, Flank Steak, Ingrown, Morning, McRib, Peeping Tom, Pyro, Winthorpe, Bitcoin, Plan B, Goose, Gander, Stye, Doorknob, Black Dog, Double Dipper, Oz

19 this morning for a little fellowship as I replayed the workout we did in Jacksonville last month.


SSH IC x20, Sun gods forwards/backwards IC x10, Windmills IC x10, No very Important Leg Exercises in honor of the dudes in Jacksonville who said there is no stretching in F3


Power Merkins, Partner Derkins, Squirkins – all IC x15

Catch Me If You Can with 3 Burpees

B.O.M.B.S (25 Burpees, 50 Overhead Claps, 75 Merkins, 100 Big Boy Sit-Ups, 100 Squats). Sprint to far cone for B.O.M., Bear Crawled to near cone for B. Crab Walk to near cone for S.

Wheel Barrow, Empty Wheel Barrow, Lt Dan/LBC to near cone

Caterpillar, Bear Crawl Inchworm


Bruce Lee – American Hammer, Leg Lifts, LBCs, Heel Taps, Crunchy Frog all IC x20 followed by 100s

Closed in Prayer

Ruck It Backblast

  • When: 06/17/19
  • QIC: Mr. Roboto
  • The Pax: Hilfiger, Schrute, Doorknob, Bitcoin, Mr. Roboto

5 men kicked the fartsack to show up for a little rucking this morning. Here’s what they got.


  • Windmills x10 IC
  • Moroccan Night Clubs (not Abe Vigodas) x10 IC
  • Cotton Pickers x10 IC


Ruck at quick pace out of Union Point toward Pollock St. Left on Pollock to City Hall steps for Calf Raises x50 OYO. Continue back down Craven to the lot across from Morgan’s for 2 rounds of 7’s. Squats/Merkins and then Squats/Deadlifts.

Cross Craven into the central parking area between Middle and Craven streets. There we did an approximately 30 yd Lunge Walk with Ruck overhead.

Quick stop in Bear Plaza for some Step Ups x10 each leg, OYO.

Left on to Middle with a stop at S. Front for Al Gores while we waited for the traffic light to change and the recycling truck to pass through the intersection.

Our next 30 yds was an Inch worm. From standing position, hands down to feet and walk hands out for 1 merkin, then walk feet up to hands and stand up. Repeat for 30 yds.

Quick pace toward behind the Double Tree and down to the rear of the Convention Center. Stop for Derkins x10 SC and then Irkins x10 SC. Continued quick pace back around front and then on to the Gazebo for


  • Big Boy Sit-ups (using Ruck on feet as counter weight) x20 SC
  • LSF with Ruck Press on the Pax count x12 IC
  • Freddy Mercuries sans ruck x10 IC

That was it. The Pax crushed it today. Nothing but perserverence despite the thick humidity and difficult exercise. However, it must not have been enough for Bitcoin since he felt obligated to do some more pull-ups after COT.

Next week’s Ruck It will meet at the Forbes Mobile Home Supply (https://goo.gl/maps/KxRu2wbDbC94gtsq9) for a little ramp and stair work. Don’t forget to sign up for Sasquatch! Seriously, it’s a good time.

Mr. Roboto
ども ありがと

The Fartlek & Some History

  • When: 06/17/19
  • QIC: Cuddy
  • The Pax: Oz, Unicorn, Black Dog, Faulkner, Winthorp, Plan B, Gander, Peeping Tom, 2 Fingers, Bonnie, West Point (FNG), Cuddy (QIC)

12 men including one FNG Jace Brinson (aka West Point and Bonnie’s 2.0) gathered on this warm and humid morning to start their week with a run, a few exercises, and some history. After stating the mission and disclaimer we started right away with….

SSH x 25 IC, 4 CT
Hillbillies x 13, IC 4 CT
Windmills x 11 IC 4CT
Cotton Pickers x 12 IC 4CT
Downward Dog Calf Stretches

We moseyed to Garber parking lot where we YHC reminded the group that the battle of Bunker Hill occurred on this day in 1775. (A Pyrrhic victory for the British.)
Sprinted length and did 15 Merkins OYO
Sprinted length and did 30 Squats OYO
Sprinted length and did 15 Werkins OYO
Sprinted length and did 30 Sumo Squats OYO

We then did an Indian Run (The Indians fought with the British during the revolutionary war) to Meadows Park via Holly Ridge Road with a few stops added. Stop #1 – 17 Merkins (Representing the # of British officers killed) Stop # 2 – 30 Merkins (Representing the # of patriot’s captured). Once at the park we immediately started our return via a snake run (It seemed appropriate given the revolutionary war theme) We stopped once more to do 20 Merkins (representing the # of patriots who died in captivity after the battle.) Once we reached Country Club Road, we did a Prisoner March to the golf course and then AYG to the parking lot.

Calf Raises – 105
Low Slow Flutter x 20 IC 4Ct
Freddie Mercury X 10 IC 4CT.

We closed with Name-O-Rama, Announcements, and a short Prayer

In sum, we covered about 3 miles (more for those that looped back) and did 341 exercises to represent the 115 Patriots and 226 British troops that died in the battle. It’s always an honor to lead this group.