17 warmed up with SSH, Sun gods, Windmills, Leg Stretches, and Blue Hawaiian Lap to #10 for ABC exercises listed below with 2 burpees after each.  Then counted, named and prayed.

American Hammers

Berp and Merk

Copperhead Squats

Doggie Paddle

E2K

Firedrill

Goofball

Hydraulic Squats

Iron Hulk

James Bond

Knerkins

Low Country Crab

Monkey Humpers

Nolan Ryan

Outlaw

Pistol Squats

Q’s Choice – LBCs

Ranger Merkins

Sleeping Hillbilly

Thigh Master

Up Downs

V-Up Roll-Ups

Wave Merkins

X-Cross Sit-Up

Yul Brynner

Zebra Butt-Kicks

 

 

• WHAT: Bushwood
• WHERE: NBGCC
• WHEN: Tomorrow at 5:30
• WHO: Any man or FNG
• WEATHER: 72




Oz

Bruce Lee in the house, and he’s stacked … otherwise known as Kung F U!!  (Shout out to Kung Fu Dog From Nintendo, wherever he may be)

A Pax of 14 HIMs posted this morning in the Gloom, although not nearly as gloomy as even several week ago, but certainly much more in the way of humidity/stickiness. Summertime is officially here, gents.  Pleasantries were exchanged during the Gathering.  Hard Start at 0530 with Mission Statement & Disclaimer.

WARM-O-RAMA

• Down Chain:  Start with 5 Merkins, 5 Squats — Decrease Squats by 1 until 5 Merkins, 1 Squat
• Control Freak Merkins:  Q has complete control over the down and the up, 5x
• Mosey to Tennis Courts

THE THANG

• Body Builders:  Basically an 8 count Burpee with Plank Jack added in just after the Merkin portion.  10x, OYO
• Bruce Lee:  Super Set of 6 ab exercises – 1)American Hammers, IC, 20x;  2)Leg Raises, OMU, 20x;  3)LBCs, IC, 20x;  4)Heel Touches, IC, 20x;  5)Crunchy Frog, 20x;  6)100s
• Control Freak Merkins, 5x
• Bruce Lee
• Bruce Lee
• Body Builders, 5x, OYO
• Bruce Lee
• Bruce Lee
• Bruce Lee (actually 1/2 Bruce Lee due to time constraints)
• Mosey back to Parking Lot
• Control Freak Merkins, 5x
• Hard Stop 0614 – Q done, maybe Pax as well

Count, Name, Lord’s Prayer

Sign up to Q.  Plan B has it for The Point.

Bitcoin out …

 

• WHAT: Bushwood
• WHERE: New Bern Golf & Country Club
• WHEN: Wednesday, June 24, 2020; Gather 0525; Hard Start 0530; Hard Stop 0615
• WHO: Any man or FNG
• WEATHER: Won't matter
• WHY: Kung F U
• PREVIEW: Enter the Dragon




Bitcoin

No rain this morning.  A Pax of 17 posted in the Gloom, ready to get their sweat on.  Welcomed a Down Range HIM — Hokie Pokie from the Concord, NC region.

WARM-O-RAMA

• Mosey to Tennis Courts (yes, YHC can run “a little”)

THE THANG

• Diamond Merkins, OMD, 20x
• Squats, OMD, 20x
• Air Presses, IC, 20x
• Box Cutters, IC, 20x – Double Dipper “enjoys” the dampness here
• Rinse & Repeat for a total of 5 complete circuits.  Single lap around tennis courts after 2nd circuit
• After 5 complete circuits, additional tennis court lap
• Wall Sit for 90 seconds

Q’s attempt at creativity …

• Wide Merkins, OMD, 20x
• Monkey Humpers, IC, 20x
• Carolina Dry Docks, OMD, 20x
• LSF, IC, 20x
• Rinse & Repeat for total of 5 complete circuits – No tennis court laps

THANG (Continued)

• Mosey back to Parking Lot – Thoroughbreds Plank for Clydesdales (more running)
• Down Chain:  10 Squats, 10 Merkins, 1 Burpee – Rinse & Repeat with decrease of one Merkin per cycle.  Continue until 10 Squats, 1 Merkin, 1 Burpee.
• Mosey to Brick Wall
• Tricep Dips, OMD, 25x
• Aiken Legs – 20x each of Squats, Box Jumps, Lunge (10x per leg), Iron Mikes
• Mosey back to Parking Lot

Hard Stop @ 0615

Closed with Name-O-Rama and YHC offering prayer.

Announcements:  F3 Dad’s Camp, Sasquatch, F3 10 year anniversary to be held in Cape Fear Region (January 2021)

Beat the rush … sign up to Q a week or so in advance.   You’ll be glad you did.

Bitcoin, out!

No need to fear being alone.  We can all workout together, right?  We will just concentrate on a few muscle groups to keep it easy, okay …

A Pax of 13 HIMs posted this morning at Bushwood.  Kotters to Doorknob and Haggis.  At the appointed Hard Start time of 0530, Q gave the Mission Statement and Disclaimer.  Got started with:

WARM-O-RAMA

• SSH, IC, 3x
• Abe Vigoda, IC, 3x
• Downward Dog/Upward Dog/Downward Dog

THANG

• Down Chain:  10 Squats, 10 Merkins, 1 Burpee – Rinse & Repeat with decrease of 1 Merkin each rotation until 10 Squats 1 Merkin, 1 Burpee
• Hawaiian Blue Lap with Bear Crawl up ramp and continue Mosey to brick wall
• Aiken Legs – 20 Squats, 20 Box Jumps, 20 Lunges (10x per leg), 20 Iron Mikes
• Iron Cross – 45 seconds per position (Palms Down, Palms Up, Palms Back)
• Aiken Legs
• Mosey under Clubhouse for more opportunity to overcome any isolation trepidation
• Plank, Dead Cockroach, Wall Sit – each position held for 1 minute
• Elbow Plank, Legs 6 inches with open/close (Unicorn did 9 inches here), Chair Salutation – each position held for 1 minute
• Chuck Norris Plank (Ranger Knuckle in down position), LBC Crunch Hold, Alternating 1 leg Wall Sit – each performed for 1 minute
• Iron Cross
• Mosey with Bear Crawl up ramp back to brick wall
• Aiken Legs
• Mosey back to Parking Lot
• Down Chain:  10 Squats, 10 Merkins, 1 Burpee – Rinse & Repeat to complete through 10/6/1
• LBCs, IC, 50x
• Box Cutters, IC, 25x
• Slow Tempo American Hammers, IC, 10x
• Down Chain: Start with 10/5/1 and continue through 10/1/1
• Hard Stop @ 0615

ANNOUNCEMENTS

• Keep an eye out for F3 Dad’s Camp – currently scheduled for mid-late August sometime
• CSAUP Opportunity – Sasquatch in F3 ENC Crossbones region – more details forthcoming as they become available

Counted off, held Name-O-Rama and YHC offered prayer.

Great work this morning, gentlemen!  See you at The Point.

Bitcoin out!

• WHAT: Bushwood
• WHERE: NBG&CC
• WHEN: Wednesday, June 10, 2020; Gather 0525; Hard Start 0530; Hard Stop 0615
• WHO: Any man or FNG
• WEATHER: Warm & Thick
• WHY: You like to sweat, right?
• PREVIEW: Isolophobia




Bitcoin

---

16 today…

Warm-a-rama

SSH IC x20, Sun gods forwards/backwards IC x10, Windmills IC x10,  Leg Exercises , Imperial Walkers IC x15, Star Jacks on up  x15, Monkey Humpers IC x10, Goofball IC x15, Low Country Crab IC x15

Thang – Tennis Courts

Catch Me If You Can with 3 Burpees

B.O.M.B.S (50 Burpees, 75 Overhead Claps, 100 Merkins, 125 Big Boy Sit-Ups, 150 Squats). Sprint to far sideline and back x2 for all but with Squats when we Bear Crawled to near sideline and back x1

Caterpillar x2

Mary

Bruce Lee – American Hammer, Leg Lifts, LBCs, Heel Taps, Crunchy Frog, 100s

COT/BOM

Counted, Named, Prayed

– Tell Roboto if you’re interested in F3 Dad’s Camp in mid August

• WHAT: Bushwood
• WHERE: NBGCC
• WHEN: Tomorrow at 5:30
• WHO: Any man or FNG
• WEATHER: 69




Oz

Warm-Up

• SSH
• Sun gods forwards/backwards
• Windmills
• Leg stretches

Thang

Bear Craw Circle of Fire – Mucho Chesto 

• Bear Craw until Q calls halt, then plank, then Merkins x10, then plank, then repeat with
  • Diamond Merkins x10
  • Werkins x10
  • Crucible Merkins x10
  • Stagger Left Merkins x10
  • Stagger Right Merkins x10
  • Merkins AYG

Bruce Lee

• American Hammer x20  x 2 sets
• Leg Lifts x15  x2 sets
• LBC x20  x2 sets
• Heel Touches x10  x 2 sets
• Crunchy Frog x15 x 2 sets
• 100s

Legorama 

• Pistol Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish in Air Chair
• Toe Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish in Al Gore
• Hydraulic Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish Side Straddle Hops
• Copper Head Squats  while partner Bernie Sanders up hill and forwards down hill x2 – finish in Goof Ball
• Rinse and Repeat

Counted, named and prayed.