Here We Go Again

  • When: 07/22/19
  • QIC: Goose
  • The Pax: Unicorn, Lil Wayne, Sandbagger, Cuddy, Peeping Tom, Winthorpe, Faulkner, Plan B, Pyro, Two Fingers, Sputnik, Stye and Goose (QIC)

13 men gathered on this hot summer morning to start their week with some running along with a few exercises. With no FNGs we started right away with….Warm-O-Rama
Blue Hawaiian Lap
SSH x 20 4CT
Cotton Pickers x 10, 4CT
Windmills x 10, 4CT
Imperial Walkers x 10, 4CT
Sun Gods x 10 4CT, Forward and Backward
Pigeon & Quad Stretches- OYO
Downward Dog Calf Stretches
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 15 Merkins IC; Sprinted back and did 20 Sumo Squats OYO
Snake run on road around Ministry Center
Sprinted to end and did 10 Wide Merkins IC; Sprinted back and did 20 Squats OYO
Indian run on road around Ministry Center
Sprinted to end and did 15 Ranger Merkins IC; Sprinted back and did 20 Copper Head Squats OYO
Scout Run on road around Ministry Center with lead doing Imperial Walkers
Slow group mosey run to Club entrance and AYG run to the parking lot.
Box Cutters x 30 4Ct (Lil Wayne)
Low Slow Flutter x 25 4Ct (Peeping Tom)
We closed with Announcements (Sasquatch 07/27), Name-O-Rama and a short Prayer.
Good work today by all. Enjoyed the Q position today (Rinse & Repeat Thang helped).
Thank you. Have a great week. (Sandbagger has Bushwood).



  • When: 7/3/19
  • QIC: Gander
  • The Pax: McRib, Black Dog, Pyro, Morning, Plan B, BitCoin, DoorKnob, Sputnik, FlankSteak, Oz, Peeping Tom, 420, Faulkner, Cuddy, Gander (YHC)

A dreadful pax of 15 posted on this hot and steamy morning – dreadful knowing that the leakage would be significant. The word hill may have been a factor as well.

A bit of Hillbilly Lore – The image of the man in the preblast is none other than Herbert ‘Cowboy’ Coward of Waynesville, NC. Infamous shotgun wielding cohort of the rapist in the movie Deliverance. Also spoke the ever memorable line “he got a real purdy mouth, ain’t he?”.  He was not an actor – he was standing in the crowd watching the filming and the crew noticed him and knew he had ‘the look’. He has ridden that notoriety his entire life. Still kickin’ around Waynesville at age 96 with his pet squirrel that goes everywhere with him.

No FNGs, so we jumped into:


  • SSH 10x 4CIC
  • Hillbillies 10x 4CIC
  • Tater Pickers 10x 4CIC
  • Sun Gods 10x $CIC, reverso
  • Windmills 10x 4CIC
  • Burpees 5 OYO

The Thang

Follow the Leader: Mosey to be repeated each time called.  Mosey toward club and take ramp/steps up to top deck, steps down to middle level, steps down again to bottom deck level, over to steps leading to dock, down to dock, circle back to top of pool steps and ending at other end of club at bottom of ramp going under club.

Ramp HIll: Routine to be repeated each time at the end of Follow the Leader. Iron Cross until your turn, bear crawl up the ramp, across the ramp and crawl bear back down the ramp, Iron Cross for the 6.  Rinse & repeat.

Mosey down to Underclub Hill where each pax found adequate space on the hill for Clock Merkins. From plank position with head at approx 12:00 position, plank walk to time called in clockwise rotation, then 5 Merkins OMD – 2:00, 4:00, 6:00, 8:00, 10:00 & 12:00 – 30 Merkins total. Repeat in counterclockwise rotation – 11:00, 9:00, 7:00, 5:00, 3:00, 1:00 – 30 Merkins total.

Follow the leader.

Ramp Hill.

Mosey down to Green Hill where we lined up against a short, but steep hill. Backward Walk to the top of the hill, reverse lunge down the hill. Rinse & repeat 2 more times.

Follow the Leader.

Ramp Hill.

Mosey down Cartpath Hill to gully on #17 fairway to opposite side at top of hill, turn toward #17 green, down the hill, up the hill, around the green and #18 tee box, across the bridge and Iron Cross for the 6. In single file and spaced apart, AYG up Cartpath Hill to determined stop, turn, mosey back to bottom of hill and Iron Cross for the 6. Rinse and repeat 2 more times (audible from the original  5 laps I had planned).

Follow the Leader back to the parking lot.


  • Starfish Crunches 15x 4CIC
  • LBCs 15x 4CIC
  • Lazy Hillbillies 10x 4CIC, flapjack

Announcements: Sasquatch. Shirt order form is out there – any questions, e-mail Mr. Roboto.

YHC closed us out in prayer. Thank you for the opportunity to Q – I always enjoy it! Please sign up to Q – if new to it, ask someone to Co-Q.




  • WHAT: Bushwood
  • WHEN: Wed 7/3/19; gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Any man, FNG, displaced hillbilly or flatlander
  • WEATHER: It's JULY - what do you expect??? 77 degrees & 94% humidity
  • WHY: Fitness, Fellowship & Faith
  • PREVIEW: appears to me a lot of people escape to the hills this time of year...

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!




  • 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.

The Bear – 6/15/19 – Change in AO

  • WHO: Any man or FNG

    • We failed to discuss the conflict with NBHS graduation tomorrow morning at The Bear. Since we have no Q at this point, I am suggesting the same AO relocation as last year to Lawson Creek Park. I will not be posting or I would take the proverbial bull by the horns.

      If you are planning to be there, please step up today to Q. When you do sign up to Q, you can choose whatever AO you would like – just include it in the Preblast.