Halloween Morning Family Workout (M’s and 2.0s)

  • WHAT: Halloween Morning Family Workout
  • WHERE: Grass Field next to the Broad St Traffic Circle- 400 E Front St New Bern, NC 28560
  • WHEN: Gather 0855, Start 0900, Stop 0930-0945 (depending on attention spans), Snacke(Coffee)teria Immediately following, at the field
  • WHO: Any man, FNG, M, or 2.0
  • WEATHER: Chilly-ish, 50s- Will update later this week
  • WHY: Family Fhyscial Activity & Fun
  • PREVIEW: Bring your 2.0s +/- your M's for a Family Halloween-Themed workout followed by a Coffeeteria with hand sanitizer, single-pack drinks and snacks will be available. Please RSVP to Pyro (252-670-6023) so we can plan the workout & coffeeteria based on the group size. NOTE: The Bear will go on as planned...dare you to do both!


  • When: 10/23/20
  • QIC: Gander
  • The Pax: Acolyte, Black Dog, McRib, BitCoin, Double Dipper, Plan B, SandBagger, Lil' Wayne, CornPirate, DoorKnob, Goose, Morning, Mr. Roboto, CornFed

15 pax posted this morning – not sure if by choice, curiosity or just completely unaware of what was about to be put on them. You know how things look easier on paper? Then you start and think “Oh crap!”. Well, that is what happened to me at least. It was to be two simple circuits around Union Point.


  • SSH 4CICx26
  • Carrot Pickers 4CICx13
  • Sprinklers 4CICx13
  • Mountain Man Poopers 4CICx13
  • Windmills 4CICx13
  • Baseball stretches

The Thang

20 stations were placed around the soggy and sloppy field by the gazebo with varying coupons and associated exercises. I utilized the Double Dipper Tabata timer-thingy to set it up for 40 sec work, 15 sec rest/transition to the next station. Second round was changed to 35 sec. The stations were as follows:

  • Rail at gazebo – Pull-ups
  • 2 Buckets of Sand – Shoulder Shrugs
  • Cinder Block – Russian Block Masons
  • Cinder Block – Curls
  • Cinder Block – Murder Bunnies
  • 4×4 Post – Torso Twists
  • Bench – Dips
  • Chain – Bear Chain Crawl
  • Bricks – Iron Cross
  • Large Paver – Leg Lifts/Overhead Lift (paver and feet off the ground)
  • Little Giant Ladder – Overhead Press
  • Ruck Plate – Get-Ups
  • Swing – ‘Swerkin’ (legs pulled to chest)
  • Kettle Ball – U-hauls
  • Smaller Paver – Nolan Ryans
  • Soppy Ground – Starfish Crunch
  • Bucket of Sand – Bucket Lifts to Chin
  • Cinder Block – Lion Kings
  • Sand Bag – WWIIs
  • Basketball – Diamond Merkins

Stop 3 stations short of two full cycles. Named, announcements – see F3 website for Give-2-Give fundraiser, Hotdogs this afternoon at my office (2216 Trent Blvd) for anyone and everyone!

Lord’s Prayer by the pax.

Thank you for the opportunity to lead!


Gander – officially 52 today

Things to remember

  • When: 10/21/00
  • QIC: Gander
  • The Pax: McRib, CornPirate, Father Mulcahy, SandBagger, Serena, Peeping Tom, Faulkner, Goose, Black Dog, 420, Lil' Wayne, II Fingers, BitCoin, WinthorpE, PlanB, Pyro, Double Dipper

A pax of 18 gathered in the gloom for some perfect weather and what turned out to be a leg & ab day. I did toes & ankles yesterday, so I will keep moving up the body this week until I hit ear & scalp muscles on Sat.

I explained todays things to remember – my son’s 20th birthday and a 25th anniversary for me & Mrs. Gander. Say a prayer for her please.

No FNGs present, so we jumped into:


  • SSH 4CICx25
  • Imperial Walkers 4CICx20
  • Downward Dog
  • Quad & Pigeon Stretches

The Thang

Find a close by curb for High Heel Squats 4CICx25 tempo on 1, 2, 3. Blue Hawaiian back to the planter/wall, but too dark for Box Jumps, so we headed under the club. Found a piece of curb for Aiken Legs – OYO.

  • Squats SCx20
  • Box Jumps SCx20
  • Lunges SCx20
  • Iron Mikes SCx20

Moseyed back to planter/wall for Step-Ups with Knee Lifts 4CICx20. Then moved down to bottom of hill for…

  • Partner 1 up hill and back 2x; Partner 2 Slow Sumo Squats
  • Partner 1 up hill backwards and back 2x; Partner 2 Al Gore
  • Partner 1 up hill and back 2x; Partner 2 Plank
  • Partner 1 up hill backwards and back 2x; Partner 2 LBCs

Moseyed over to steeper hill at green side in 2 lines for…

  • Speed Run up hill 2x
  • Speedy Bears up hill 2x
  • Speed Run up hill 2x
  • Walk Backward up hill 2x

Moseyed back to hill for Absolution 8CICx20. From Plank position, perform a Groiner on 1,2; to a  Chilcutt on 3,4; perform a ChilliJack on 5,6; back to Plank on 7,8.

With some found time, we repeated the first hill cycle, but reduced the cycles to 1x.

Returned under the club to do another round of Aiken Legs OYOx20. Then moseyed back to planter/wall for another round of Step-Ups with Knee LIfts 4CICx20.

Moseyed back to the parking lot for a final round of High Heel Squats 4CICx25.


  • Starfish Crunch 4CICx20
  • LSF 4CICx20
  • LBCs OMUx25

Counted. Announcements – Free HotDog Dinner at my office Friday afternoon 3:00 – 6:00pm. Please let people know – I don’t want leftover hotdogs! We are also gathering donations (food and money) for the RCS Food Pantry. Donations can be dropped at my office at your convenience. Prayed.

Thank you for the opportunity to lead!




  • WHAT: Beereteria
  • WHERE: The Bruin
  • WHEN: Wed 9/30 - gather 5ish, no hard stop
  • WHO: Any man or FNG
  • WEATHER: Dry inside
  • WHY: Been too long

    • Upon Mr. Roboto’s encouragement, I am reaching out to all Pax to join me for a socially distanced beer at The Bruin.

      Wed evening 5ish to 7ish.

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

IronPax Workout Week 0

  • WHAT: IronPax Challenge- Week 0 Workout
  • WHERE: 200 King St (Corner of E. Front St and King St)
  • WHEN: Gather 0525, Hard Start 0530, Soft Stop When Finished the Workout
  • WHO: Any man or FNG
  • WEATHER: Not Cold
  • WHY: Vacation Pounds to Shed
  • PREVIEW: To Prep for IronPax Challenge Week #1

    • 2020 IronPAX Challenge Week 0 Workout

      I’m planning to do the IronPax Week 0 Workout tomorrow morning, near mi casa.  If you’re joining me, text me at 252-670-6023.

      “Joining” virtually and doing it from home is welcomed, too.

      See the link for the workout.

      Short version:

      4 Rounds for time of the following exercises:

      50 Air Squats

      40 Big Boi Situps

      30 Merkins

      20 Bonnie Blairs

      10 Burpees

      400 Meter Run



  • When: 08/14/20
  • QIC: Gander
  • The Pax: Bomble, Serena, BitCoin, Little Wayne, Peeping Tom, Plan B, Black Dog, Goose, Faulkner

Not sure if it was the confusion over the multiple preblasts, fear of billy goats or the fog that created so many fartsackers, but a smaller than normal Friday pax gathered in the gloom and fog this am to see what was in store. A very strong workout by 10 hearty pax, with the RESPECTful men of F3 outnumbering the young’uns 7-3.

With no FNGs present, the disclaimer was ditched and we jumped right into:


  • Burpees OYOx5
  • SSH 4CICx15
  • Sprinklers 4CICx10
  • Abe Vigodas 4CICx10
  • Went to rail for 5 pull-ups & 10 leg raises OYO, rinse & repeat

The Thang

We moved to the sidewalk behind the gazebo to enter the gazebo ramps via a Bear Crawl up to the center of the gazebo, turn and Crawl Bear back down. Repeated cycle with a Rail Crawl up and back down.

Moved to the steps at the water and did Cuddy Heel Raises OYOx50.

Moseyed to the new pedestrian ramp under the bridge to line up for instructions as follows:


  • Lt. Dan Hurleys across the bridge and back to starting point
  • Bench Merkins – mosey along the sidewalk around Union Pointe Park to stop at each bench to perform Irkins OYOx5, go to next bench for Dirkins OYOx5 and continue alternating cycle around the park (16 benches total as double benches were counted as two)
  • Mosey from flag poles back to bridge and Al Gore for me (the Q6)


  • Lunge Walk flat portion of bridge, Bear Crawl up incline, Crawl Bear to flat and Walk Lunge back to starting point
  • Bench Dips – same circuit to perform Dips OYOx5 at each bench (only one cycle per double bench)
  • Mosey from flag poles back to bridge and Air Press for me (the Q6) – good audible by the pax for that exercise


  • Duck Walk across the bridge and Walk Duck back to starting point
  • Bench Merkins – same as #1, but dropped the 2nd cycle at the double benches
  • Mosey from flag poles back to the bridge and then over to the new piers


  • Coolers 4CICx10, flapjack
  • LBCs OMUx25
  • LSF 4CICx20
  • Box Cutters 4CICx15


Counted, no announcements, The Lord’s Prayer by the pax.

I swear this looked much easier on paper that what actually transpired.

Thanks to Womble for allowing me to switch back to Q and lead this awesome group – always an honor!




  • When: 07/24/20
  • QIC: Gander
  • The Pax: Unicorn, Hilfiger, Plan B, BitCoin, Corn Pirate, Erin Brockovich, Kevorkian, Goose, Pyro, Black Dog, Serena

A pax of 12, including 2 FNGs, gathered this morning. As expected with a large gathering of married men, there were a lot of balls missing, but we made do with what we had. Weather cooperated, was beautiful and a bit of a break from the oppressive heat & humidity of the past week. The disclaimer was botched, muddled and finally finished, so we jumped in.


  • Sun Gods 4CICx10; reverso
  • Downward Dog
  • SSH 4CICx20
  • Mountain Man Poopers 4CICx10

The Thang

An easy mosey to the convention center over flow parking lot wall carrying our balls where we sort of socially distanced, but close enough to reach out to one another.

  • BTTW while passing a LAX ball down the line – practicing a little one arm agility
  • People’s Chair w/overhead ball press 10C/pax
  • Repeato

An easy mosey to the convention center wall carrying our balls for a quick little Raccoon Crawl for the FNGs. Reverse Plank for the 6.

An easy mosey back to the field between the gazebo & flag poles to pick up a half cinder block coupon from the back of my truck. We lined up facing the water at the first pylons with our balls and blocks. Another line of pylons awaited 20 yards away. After a Bear Crawl to the other side dragging our blocks, we began alternating exercises as follows.

Set #1

  • Block Curls 4CICx20
  • Bear Crawl to other side
  • Ball Passes 20x OYO (ball between feet, up to hands in dying cockroach position, ball down in hands in prone position, return ball to feet for each cycle)
  • Crawl Bear back

Set #2

  • Block Snatches OMUx10 each hand
  • Lunge Walk to other side
  • Pickle Pointers 4CICx20 (feet on balls – tough move)
  • Walk Lunge back

Set #3

  • Tempo Squat Presses OMUx20
  • Crab Walk to other side
  • Plank Jacks 4CICx20 (hands on balls – easy move)
  • Walk Crab back

Set #4

  • Block Extensions 4CICx20
  • Bear Crawl to other side
  • One Hand Ball Merkins OMDx10 each hand
  • Crawl Bear back

Set #5

  • Tick Tock Blocks 4CICx20 (block at waist, lifting block to front and stop at30 degrees, 60 degrees and then overhead, return to waist)
  • Lunge Walk to other side
  • Ball Merkins OMDx10; repeato (disguised Diamond Merkin on balls)
  • Walk Lunge back

Set #6

  • Lion Kings OMUx10 each side
  • Walk to other side
  • Dodge Ball Merkins OMDx10; repeato
  • Mosey back

Gathered blocks and circled up for Mary.


  • LSF 4CICx20 (blocks at 45 degrees above head in static hold)
  • Midwife noises were emanating from some pax, so I called it only to be pushed a little harder for
  • Overhead Block Presses OMUx50

Welcomed FNGs Corn Pirate (Jon Rezek) & Erin Brockovich (Antonio McCotry) – glad you joined us – keep it up.

Sasquatch – see BitCoin. Dad’s Camp – see e-mail for sign-up info.

Closed in prayer.

Thank you for allowing me to Q – fun as always!



Dad’s Camp Registration

  • WHAT: Dad's Camp
  • WHERE: Camp Seagull
  • WHEN: Aug 21-23
  • WHO: Any man or FNG and their 2.0s
  • WEATHER: ENC Summer
  • PREVIEW: here's the link! you know what to do https://www.ymcatriangleregister.org/PersonifyEBusiness/ProgramRegistration/Details/productId/56963862/Subsystem/MTG