10-S NE-1?

  • When: 04/10/19
  • QIC: Gander
  • The Pax: BitCoin, Double Dipper, 420, Oz, FlankSteak, Peeping Tom, Faulkner, Kevorkian, Bubble Guts, Winthorpe, Black Dog, Lil' Wayne, II Fingers, Sputnik, Plan B, Stye, YHC Gander

A Pax of 17 gathered in the ever increasingly warm gloom for a midweek gathering of fitness, fellowship & faith. Through the darkness of the gloom, the lights of the 10-S courts were calling. The theme of the pre-blast title was followed. No FNGs, so we jumped into:


  • Seal Jacks 4CICx10
  • Sprinklers 4CICx10
  • Smurf Jacks 4CICx10
  • Sun Gods 4CICx10, reverso
  • Stretching OYO

Scout Run to 10S courts – squats at intervals


Entered the 10S courts and lined up on the sidelines facing across the two courts. A succession of exercises were performed after a successful suicide run across the 10S courts. Total suicide count? You guessed it – 10. I apologize for all the 10, 15 & 20 counts – suicides got me more than I expected. Each suicide followed by:

  • Squat Thrusts 4CICx10
  • Squirkins OYOx10; flapjack
  • Seal Crawl – cross court & back
  • STTF (sacks to the fence) – pax count of 10 each
  • Spiderman Crawl – cross court & back
  • San Antonio Shuffle OYOx10
  • Star Jacks 4CICx10
  • Scorpion Dry Docks SCx10 OMD; flapjack
  • Stump Huggers 4CICx10
  • Suicide Squats 4CICx10

Scout Run back to parking lot via a Blue Hawaiian ending.


  • Squeaky Bed Dolly 4CICx10
  • Starfish Crunch 4CICx10 (performed incorrectly by YHC, but we still did an effective movement)
  • Sweat Angels 4CICx10

For some strange reason to finish our time, a Scout Run was called back to the Bushwood entrance and back. Overzealous mistake – won’t happen again.

Good news for Cuddy – no broken ribs, but still a painful fall during b-ball. Someone said something about a 35 age limit or something… Continued prayers for all.

I hope everyone got something out of this morning – I appreciate the opportunity to lead.



10-S NE1?

  • WHAT: Bushwood
  • WHEN: Wed, 4/10/19; gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Anyone and everyone...
  • WEATHER: Perfection. If it is not raining & lightning...
  • WHY: Fitness, Fellowship & Faith
  • PREVIEW: Prepping for vacation, need to pre-load some calorie burn.

Mini Mini

  • When: 03/13/19
  • QIC: Gander
  • The Pax: Shrute, Lil' Wayne, McRib, 420, Goose, Kevorkian, Oz, Plan B, Faulkner, Cornfed, II Fingers, Bubble Guts, Maytag, Black Dog, Peeping Tom, Stye, BitCoin and Gander (YHC)

A pax of 18 posted this chilly morning hoping for a mini workout and back home early – however, YHC had other plans. No FNGs so we jumped right into…


  • SSH 20x 4CIC
  • Sun Gods 10x each direction
  • Shoulder and chest stretches
  • Downward dog & upward dog

The Thang

A variation on the Bruce Lee and Mucho Chesto workouts from the F3 website. A MINI version of each.

Mosey under the club to find a chair and a piece of wall

  • Merkins 10x SCIC
  • Diamond Merkins 10x SCIC
  • Dips 20x SCIC (done on chair and decreased count by 5 each cycle)
  • BTTW 45s
  • Dips 20x SCIC
  • Wide Merkins 10x SCIC
  • Ranger Merkins 10X SCIC

Mosey back to parking lot

  • American Hammer 10x 4CIC
  • Heel Touches 20 SC
  • Low Slow Flutter 10x 4CIC
  • LBCs 10x 4CIC
  • Crunchy Frogs 10x OYO
  • Dolly 10x 4CIC
  • 50s



Repeato – 4th cycle was a bonus – thought we would only get in 3!


Merkin AMRAP

No announcements. YHC prayed us out.

Thank you for the opportunity to Q – always a pleasure. I hope everyone got something out of today and enjoyed the burpee break.



Mini Mini

  • WHAT: Bushwood
  • WHEN: Wed 03/13/19 gather 5:25; hard start 5:30; hard stop 6:15
  • WHO: Any man or FNG
  • WEATHER: Algorithm says: Mantights!
  • WHY: To avoid burpees...

The Upper Half

  • When: 02/15/19
  • QIC: Gander
  • The Pax: Unicorn, Oz, Keborkian, FlankSteak, Bubble Guts, Ingrown, Barely Legal, BitCoin, Stye, Goose, Maytag, Faulkner, Black Dog, Blue Hawaiian, McRib, Butterball and Gander (YHC)

A pax of 17 posted this perfect am to recover from Valentine’s festivities. No FNGs, but do want to welcome back Barely Legal, who, I think is a John Cusack doppleganger and perfect timing to celebrate the introduction of Lt. Dan Cusacks. No welcome, no Valentine’s love – we just got started.


  • SSH 20x 4CIC
  • 3 Burpees OYO to welcome FlankSteak
  • Sun Gods 10x 4CIC, reverso
  • Misc. arm stretches

The Thang

We split into two groups and headed to the park equipment and set up at both sets of swings. Group 1 did Kiddie Pullups (one hand each side of bar, pull up with head to side) x10 while others planked. Group 2 did Swirkins (feet in the swing seat, down for a Merkin, up and pull legs to chest; count =1) x20 while others planked. Groups swapped locations and cycled again.

Moseyed by my truck to pick up a coupon (half cinder clock weighing 22-24 lbs – not sure) and lined up longitudinally, laterally or however you may describe it along the line where the camp light was set up. We continued with:

  • Block & Bears – block at feet, extend out, reach back, pull block up to hands or slightly ahead, bear crawl ahead until block is between feet, repeat block movement. Go 25 yards to the ShovelFlag, catch breath, turn and repeato.
  • Lt. Dan Cusacks – that’s right, Lt. Dans with coupon held high like John Cusack did with his boombox in the movie Say Anything. Turn at ShovelFlag, catch breath, turn and repeato.
  • Blocktanamo – hold coupon in front at chest level, first person sets down coupon and runs circle pushing down coupons for resistance and lifting workout. Next person starts as soon as person beside them passes by. Lots of movement. Lots of grumbling. Repeato.

Moseyed to Gazebo for:

  • American Hammers w/coupon 20x 4CIC
  • Overhead Arm Presses w/coupon, AMRAP for 60 sec.
  • Curls w/coupon, AMRAP for 60 sec.
  • WWI Block Movers (coupons go with each rep or rest on your legs every other rep) 20x OMU
  • Blerkins 20x OMD
  • Oblique Crunches 25x, flapjack, repeato
  • Hanging Leg Raises 15x OMU
  • Overhead Arm Presses w/coupon, AMRAP for 45 sec.
  • Curls w/coupon, AMRAP for 45 sec.
  • American Hammers w/coupon 15x 4CIC

Moseyed back to camp light and lined up again to repeat same sequence, but half the amount. Returned coupons to truck, then moseyed to gazebo. Had time left over, which I am not accustomed to, so I made stuff up. Not sure if this is all of it.


  • American Hammers 20x 4CIC
  • Hanging Leg Raises w/a tempo release (except my tempo was really fast) 10x OMU
  • Box Cutters lead by the illustrious FlankSteak 25x 4CIC
  • Various stretches to finish 3 min early

Prayers for all of our friends, family, pastors and community who are fighting health battles and otherwise. Funeral for Alex Burnette is Saturday at 2 pm at Centenary United Methodist. YHC closed in prayer.

Aye! My arms hurt!



The Upper Half

  • WHAT: The Point
  • WHERE: Union Point Park - Gazebo for starters
  • WHEN: Friday, 2/15/18 - 5:20 gather; 5:30 hard start: 6:15 hard stop
  • WHO: Any man or FNG who isn't too tired from Valentine's Day
  • WEATHER: Perfect. No rain prediction at this time.
  • WHY: Too much being sweet this week.
  • PREVIEW: Bring gloves. May be a bit muddy.

    • Take care of your better half on Valentine’s Day. On Friday, take care of your upper half.

      Friendly reminder: F3 is MAXXX; Fartsacking is Beta Force!

Enter Title Here

  • When: 01/25/19
  • QIC: Goose
  • The Pax: Oz, Unicorn, Lil Wayne, Black Dog, Flanksteak, Pyro, Plan B, Bitcoin, Faulkner, Winthorpe, McRib, Cracker, Peeping Tom, Mr. Roboto, Maytag, Goose (QIC).

Pax of 16 gathered for a cool morning workout.  No FNG’s.  (QIC nailed the mission statement anyway.). Hard start 0530


Mosey one lap…20 SSH…Downward Dog stretch…15 Cotton Pickers…Baseball Arm Stretches…Sun Gods (forward/reverse).

The Thang

Indian Run to the waterfront low wall past the traffic circle.

Derkins/Toe Taps/Pull-ups/Squats #20-15-10-5’s (make it count)

Mosey  to City Hall steps.

Burpees #5 American Hammers/Heel Touches (No cheating)/Mountain Climbers/Plank Jacks #25-20-15-10’s

Fast Mosey to Craven&South Front Street corner.

Earkins and Shoulder Taps curbside #20-15

Mosey to Convention Center front wall.  Raccoon Crawl/Plank for the six.

Mosey back to Union Point Park Gazebo.

Flanksteak led the Box Cutters #30

Count off…Name-a-Rama…Announcements

Q prayed it out.  Thank you Pax.  McRib has Q at The Bear.


Nothing Clever Here

  • When: 1/18/19
  • QIC: Gander
  • The Pax: Oz, Butterball, Cuddy, Deuce, Mr. Roboto, Goose, Stye, Morning, BitCoin, Unicorn, Plan B, McRib, Maytag, Bubble G, Faulkner, Peeping Tom, Black Dog, Kevorkian, Pyro, Acolyte, Cornfed

A pax of 22 posted this clear, crisp am to spend some second F time and sweat a little. No FNGs present, so we warmed up, but had to stop for 10 Burpees OYO for the stragglers. After warming up, YHC had had enough running for the week, so we stayed tight in the gazebo. I was reminded that this was more of a HIIT class. I followed an ACL regiment – Arms, Core & Legs.


  • SSH 20x 4CIC
  • 10 Burpees OYO
  • Sun Gods 10x 4CIC, reverso
  • Tater Pickers 10x 4CIC

Thang (this is a close approximation of sequence and counts – hopefully not too much exaggeration as to impress the pax who chose to fartsack). There were quite a few 5 and 10 counts sprinkled in to allow YHC to catch his breathe.

  • Makhtar N’Diayes 15x 4CIC
  • Guantanamo, reverso
  • Suzanne Somers 30x OMD
  • Plank Walk down the ramp handrails, peoples chair for the 6
  • Plank Walk up the ramp handrails, peoples chair for the 6
  • Oblique Crunches 25x OMU, flapjack, 25x OMU
  • Iron Mikes 10x each leg OYO
  • Peter Parker Merkins 10x 4CIC
  • American Hammers 20x 4CIC
  • Squats 30x OMD
  • Dirkins on the rail 15x OMD
  • LBCs 30x OMU, 5 count, 30x OMU
  • Peoples Chair for 1 min.
  • Carolina Dry Docks 20x OMD
  • Hanging Leg Raises 10x OMU
  • Lunges 10x each leg
  • Merkins 20x OMD
  • Low Slow Flutter 20x 4CIC
  • Monkey Humpers 20x 4CIC
  • Rinse and repeat the highlights
  • 10 Burpees OYO
  • Makhtar N’Diayes 10x 4CIC
  • Guantanamo w/speed and gusto
  • Suzanne Somers 25x OMD
  • Plank Walk down the ramp handrails, peoples chair for the 6
  • Plank Walk up the ramp handrails, peoples chair for the 6
  • Oblique Crunches 20x OMU, flapjack, 20x OMU
  • Iron Mikes 5x each leg OYO
  • American Hammers 20x 4CIC
  • Squats 25x OMD
  • Dirkins on the rail 10x OMD
  • Carolina Dry Docks 15x OMD
  • Hanging Leg Raises 10x OMU
  • Lunges 5x each leg
  • LBCs 25x OMU
  • can’t remember if anything else or sequence at this point – a little gassed…

No Mary

Prayer request for Cornfed’s uncle having surgery. Blood drive today at Knights of Columbus – hyperfused F3 blood is what this world needs. Please give where and when you can!

YHC prayed us out. Thank you for the opportunity to lead – I hope everyone got something out of this morning.