Category: Announcements and CSAUP

And I Started Running…Backblast

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  • When: 08/12/19
  • QIC: Sandbagger
  • The Pax: Gander, Peeping Tom, Kevorkian, Plan B, Unicorn, Lil Wayne, Oz, Winthorpe, Cuddy, and Sputnik


Good work from 11 men at Fartlek this AM! According to Dr. Kevorkian, we put in about 4 miles of work. Here’s how it went down.

Mary:

Modified Blue Hawaiian lap (out NBGCC entrance > right on Country Club Rd. to 17th hole cart path > up 18th hole > back to the parking lot).

A few leg stretches while YHC provided a quick overview of the morning’s events.

The Thang:

Sprint length of NBGCC entrance > right on CC Road – mosey to 17th hold cart path > 80% to the bridge on 18th hole, i.e., the “loop.”

At the bottom of 18th hole cart path –

Round 1: 8 Hill Sprints > mosey to wall > 8 Derkins

Run the loop again…

Round 2: 6 Hill Sprints > mosey to wall > 6 Dips

Run the loop again…

Round 3: 4 Hill Sprints > mosey to wall > 4 Sumo Squats

Run the loop again…

Round 4: 2 Hill Sprints > mosey to wall > 2 Burpees

Mary

Circled up in the parking lot and…did one more sprint – (Mosey out NBGCC entrance, touch CC Road, and full gas back to the parking lot)

3 big gulps of air with arms raised and we called it a day.

No announcements. Closed out in prayer. Hope to see some of you and your 2.0’s at Dad’s Camp this weekend!

Always an honor to lead this group.

YHC, Sandbagger

RUN AROUND AND DO STUFF…

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  • When: 08/10/19
  • QIC: Gander
  • The Pax: Plan B, Double Dipper, Little Dipper, II Fingers, Black Dog, Sandbagger, Peeping Tom, Cuddy, Blue Hawaiian, Morning, HoneyWagon, 420


A strong pax of 12 and a 2.0 posted this beautiful, humid morning to get their day right. This was my first back-to-back Q – so I was a bit concerned about getting up for it this am. However, as the pax rolled up, the motivation kicked in. Just a few had read the preblast and knew to bring a basket, volley or soccer ball – luckily we had just enough as several pax brought extras. No FNGs, so we jumped straight into:

Warm-o-rama

  • Sun Gods 4CICx10, reverso
  • Downward Dog
  • SSH 4CICx20
  • Mountain Man Poopers 4CICx10
  • Imperial Stormkickers 4CICx10

The Thang

We started off with an Indian running from the front parking lot to the student parking lot and back to the front entrance steps.

At the front steps we partnered up for Coyote Uglys (wheel barrow walk up the steps with a merkin at each step, spin & return down with a merkin at each step). Flapjack, rinse & repeat.

We ambled to the low wall by the steps and proceeded to do 50 Push-Aways. Standing facing wall, fall forward to catch yourself, do an irkin and explode back off the wall to push yourself into a standing position.

We then moseyed to the band practice field where we lined up the coupons (basket, volley or soccer balls) at one line and full size cinder blocks 20 yds away. We did the following:

  • Squat Presses 2:00 min OYO AMRAP
  • Lunge Walk to second line
  • Ball Passes (ball between your feet, raise legs & arms and pass ball to hands and back down with arms & legs not touching the ground) 2:00 min AMRAP
  • Meander back to first line
  • Curls 2:00 min OYO AMRAP
  • Lt. Dan to second line
  • Pickle Pointers with feet on the coupon 2:00 min OYO AMRAP
  • Meander to my truck for a water break
  • Return to first line and partner back up for Bear Brawl (Bear Crawl with partner A in front pushing back on partner B’s shoulders or back to provide resistance) 20 yds; flapjack; rinse & repeat
  • Squat Presses 30x OYO
  • Lunge Walk to second line
  • Ball Passes audible to 20x OYO
  • Meander back to first line
  • Curls 30x OYO
  • Lt. Dan to second line
  • Pickle Pointers 20x OYO (memory is fuzzy here – gassing out)

We returned the coupons to my truck and did an extremely slow mosey back to the front of the school for:

Mary

  • American Hammers 4CICx20
  • LSF 4CICx20
  • LBCs SCIC OMUx30

I believe this captures most of the workout – it seemed much harder and taxing than it actually sounds. I was completely gassed – stopped 5 min early.

Despite the afternoon storm, several pax celebrated Double Dipper’s 2.0 birthday party – really glad to have you in the F3 community.

YHC closed in prayer. As always, thank you for the opportunity to lead!

Aye!

Gander

Run around and do stuff…

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  • WHAT: The Bear
  • WHERE: New Bern High School - Front Parking Lot
  • WHEN: Sat. 8/10/19 gather 6:45; hard start 7:00; hard stop 8:00; breakfast to follow
  • WHO: Any man or FNG
  • WEATHER: 74 degrees & 89% humidity!!!
  • WHY: To get our day started
  • PREVIEW: Bring a basket, soccer or volley ball. Maybe an extra one or two for those who probably have not read this far.

DOWN BY THE RIVER

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  • QIC: Gander
  • The Pax: Pyro, DoorKnob, BitCoin, Stye, Tree Frog, Blue Hawaiian, Plan B, Faulkner, Black Dog, Bubble Guts, Morning, StickBuilt, Unicorn, Oz


A pax of 15 posted this am to get their day started with the F3 family down by the river. I sure do miss Matt Foley.

Apparently, a healthy dose of beans and fiber were on the Thursday night menu. No FNGs, so we got started:

Warm-o-rama

  • SSH 4CICx16
  • Imperial Squat Walkers 4CICx10
  • Sun Gods 4CICx10, reverso
  • Baseball Stretches
  • Downward Dog

The Thang

We moseyed from the flagpoles to the traffic circle field where the pylon-discy-marker-thingys were placed to created our workout parameters of a middle PDMT and 4 outer PDMTs that created a large rectangle. We circled around the middle PDMT and followed this sequence of exercises. After each exercise sequence, we moved around the four outer PDMTs by always facing the river which meant forward run, right defensive slide, backward run, left defensive slide.

  • Guantanamo, reverso
  • Mosey around cones
  • Suzanne Somers 4CICx30, flapjack
  • AYG around cones
  • Wave of Merkins – count up to 5
  • Mosey around cones
  • Wave of Merkins – count up to 5 – I think we almost got it right on this try
  • AYG around cones
  • Circle Burps
  • Mosey around cones
  • Aiken Legs – 20 squats, 20 squat jumps, 20 lunges, 20 Iron Mikes
  • AYG around cones

We then moved to the end PDMTs and split into 2 lines for an Inch Bear Crawled to the far end PDMTs. Then we Inch Crawl Beared back to starting point. One more lap around the cones. Mosey back to the flagpoles.

*** Side note: I cut the plan short by 3 cycles due to timing – Fire Drill, Global Warming & Circle of Leg Raises (Mirror of the Circle of Merkins). Amazing how when one Q’s, you run out of time. But some days, you wonder why the Q is still going at 2 hours… or at least it seems.

Mary

  • LBCs SCICx30 OMU
  • LSF 4CICx10? – lost count as I was focused on BitCoin’s energetic counting
  • Dolly 4CICx10?

No announcements. YHC closed with the Lord’s Prayer.

After COT, I took the time to take the photo posted above. I also had the thought that we are probably blessed to have the most unique and beautiful AO in all of NC. I don’t want to sound boastful, just recognizing what is offered to us each day.

Thank you for the opportunity to lead!

Aye!

Gander

No Gifts Please

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  • When: 07/27/19
  • QIC: Goose
  • The Pax: Double Dipper, Little Dipper, Stye, Tree Frog, Gander, Door Knob, Chuck Wagon, Black Dog, Plan B and Goose (QIC)


8 Men and a couple of 2.0’s gathered on this “cool” July morning for a Goose Birthday Q. We welcomed a new guy (Not an FNG) Chuck Wagon from Charlotte Area. He just moved to town to be our new ROTC instructor at NBHS. Without a good story about his nickname we got started…

Warm-A-Rama

SSH x49 IC

C.Pickers x10 IC

Sun Gods x10 IC (forward and reverse)

Imperial Walkers x10 IC

Downward Dog Calf Stretches OYO

 

Thang

 

PAX enthusiastically moseyed to the practice field wall.

Timer set to :49 sec for each exercise:

-Peoples’ Chair

-Balls to Wall (BTW)

-Peoples’ Chair w/ OH Presses

-BTW w/ alternating shoulder taps

 

Moseyed to practice field infield for more :49 sec timer led exercises:

-Low to High Planks x49sec

-Burpees x10 OYO

-Low Slow Flutter x49sec

-Merkins x15

-Nolan Ryans (L and R) x49sec

-Mt. Climbers x49sec

Rinse And Repeat

 

Mosey back to the practice field wall.

-Peoples’ Chair x49sec

-BTW x49sec

 

Mosey to Student Parking Lot.

-American Hammers x7 IC

-AYG Run to next corner

-LBC’s x7 IC

-Backward Run to next corner

-Heel Touches x7 IC

– AYG Run to next corner

-Low Slow Flutter x7 IC

-Backward Run to next corner

-Burpees x10 OYO

-AYG Run with a partner to next corner

-American Hammers x7 IC

-Backward Run with a partner to next corner

-Burpees x10 OYO

-Backward Run to next corner

 

Mosey to Wasp Nest steps and wall

-Calf Raises 50CT OYO

-Peoples’ Chair x49sec

-Burpees x9 OYO (Total 49)

 

Mosey to front of school.

 

Mary:

 

Chuck Wagon led Wipers x10 IC and some other ab exercises. Thank you for the assist.

 

COT/BOM:

 

Name-A-Rama, announcements and a short prayer. Hard Stop 0800. Thank you PAX for coming out to “celebrate” Q’s 49th. Welcome Chuck Wagon.

Pre-Sasquatch – The Point Backblast

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  • When: 07/26/19
  • QIC: Sandbagger
  • The Pax: 420, 210, Double Dipper, Lil Dipper, Ingrown, Unicorn, Mr. Roboto, Cuddy, Plan B, Doorknob, Schrute, McRib, Goose, Black Dog, Kevorkian, Blue Hawaiian, Faulkner, Pyro, StickBuilt, and Stye.


We got a little warm-up in for our friends heading to Sasquatch tomorrow. Beautiful weather at the Point this morning.

Warm O Rama:

Lap around the park

SSH 25 IC

Plank/Stretches OYO

Michael Phelps OYO

The Thang:

Burpee Dans across the field and back –

Round 1: 1 Burpee; 4 lunges

Round 2: 2 Burpees; 4 lunges

Round 3: 3 Burpees; 4 lunges

(intermission due to much mumble chatter)

Headed over to Convention Center wall for Black Jack

1 jump squat on the wall; 20 carolina dry docks on other side of street

2 jump squat; 19 carolina dry docks…you get the idea

Not sure if anyone hit Black Jack before YHC shut it down.

Mosey back to the Point for Quarter Pounder

Sprint 25 yards; 25 Merkins; Backward run to the start

Sprint 50 yards; 50 Squats; Backward run to the start

Sprint 75 yards; 75 Hillbillies/Mtn Climbers; Backward run to the start

Sprint 100 yards; 100 SSH; Backward run to the start

(resume 4th quarter of Burpee Dans) –

4 Burpees; 4 Lunges

Mary:

Punch -Up Merkins 10 IC

Nolan Ryan’s 10 IC

Randy Johnson’s 10 IC

Global Warming with 1 Bobby Hurley mixed in

Announcements – same day registration will be available at Sasquatch tomorrow. Good luck to the New Bern crew that will be representing us!

Closed out in prayer. I enjoyed leading the group this am.

YHC,

Sandbagger

 

Sasquatch Clown Car

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  • WHAT: Sasquatch Clown Car
  • WHERE: State Employees Credit Union beside Outback
  • WHEN: 7/27/19: Gather 0420; Hard Depart 0430
  • WHO: Acolyte, Mr. Roboto, Schrute, Bitcoin and any other Pax
  • WEATHER: Fantastic for late July
  • WHY: Challenge & Camaraderie, CSAUP
  • PREVIEW: Let's Ruck


      • Checklist (Modify as needed)

      • Ruck w/ 30 lbs
      • Gloves
      • Change of clothes
      • Flip Flops
      • Towels
      • Money ($20 for Sasquatch, $$ for post-event breakfast)
      • Water bottle w/ electrolytes for post-event rehydration
      • Clif Bar or similar for pre-event boost
      • Coffee

      YHC would appreciate your prayers for this group as we will attempt to represent F3NewBern in a manner worthy of your respect.  #MessinWithSasquatch

Soggy Wednesday – Bushwood Backblast

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  • When: 07/24/19
  • QIC: Sandbagger
  • The Pax: Lil Wayne, T-Pain (FNG - Thomas Tayloe), Double Dipper, Lil Dipper, Unicorn, Peeping Tom, Pyro, Winthorpe, Goose, Faulkner, Two Fingers, Oz, Bubble Guts, Haggis, Ingrown, Roboto, Bitcoin, Plan B, and Black Dog.


Good showing this morning at Bushwood. Glad to have a couple of 2.0’s out there with us. The weather finally cut us a break; it was only 68 degrees at the start! We ventured out to hole #9 for today’s workout.

Mary –

Mosey out the entrance of NBGCC and back to fairway of #9.

Side straddle hops 15x IC

LBAC’s forward – 15x IC

LBAC’s backward – 15x IC

The Thang – 7 of Diamonds/Field of Dreams

7 of Diamonds – 4 cones setup on #9

Round 1 – Burpees 7x at each cone

Round 2 – American Hammers 14x IC each cone

Round 3 – Merkins 21x IC each cone

Round 4 – Squats 28x IC each cone

Round 5 – Merkins 21x IC each cone

Round 6 – American Hammers 14x IC each cone

Round 7 – Burpees 7x at each cone

Field of Dreams 

Group of 5 at each cone, rotate when home base finishes Burpees

Home Base – Burpees 15x

1st Base – Merkins AMRAP

2nd Base – Squats AMRAP

3rd Base – LBC’s AMRAP

Mary – 

Mosey back to parking lot

Dips – 35x IC

Sprint across parking lot & back

Global Warming (Burpee 1x)

Really enjoyed our workout this morning! Welcome, T-Pain! We hope to see you at the Point this Friday. Lil Dipper stepped up his game today – he worked in some Bear Crawls during our 7 of Diamonds exercises. Thanks for coming out.

Announcements –

Roboto has F3 business cards – let him know if you’d like some.

Sasquatch this Saturday!

Closed out in prayer.

YHC,

Sandbagger