Surprise Bear

  • When: 04/20/19
  • QIC: II-Fingers
  • The Pax: Goose, Stye, Plan B, Tree Frog

A Pax of 5 posted on a beautiful morning for the Bear.   We were surprised to find ourselves Q less, and it was definitely my turn, so we started with

Jumping Jacks

Cotton Pickers

Downward dog w/ stretches, to upward dog, back to downward dog, 10 merkins

Mosey to Track – slow lap around the track as follows

More stretching of legs and groin

11’s w/ 100 meter run (merkins and imperial walkers.)

Bear crawl x 25 meters, American Hammers

Crab walk x 25 meters, McRib special monkey bar work (Pull up, monkey across the upright, repeat pull up.)

Bear Crawl x 25 meters, Backward Boxcutters

Crawl Bear x 25 meters, LBCs, then crossing LBCs

Spring 100meters

Crawl Bear x 25 meters, American hammers

Lt Dan x 75 Meters

Mosey to the covered deck

Partnered back exercises (Partner A lays prone on block, with legs and hips on the block, chest and head suspended, then goes down to the ground with head, flexing at waist, partner B holds his legs.)

One leg squats, other leg suspended on block behind you


Alternating shoulder taps – with feet on block

Travoltas – with feet on block

Mosey back to parking lot


Let raises

Crunch Frogs

Closed in Prayer.



Medicare Shuffle

  • When: 04/17/19
  • QIC: Kevorkian
  • The Pax: Stye, Winthorpe, Double Dipper, Black Dog, Lil Wayne, Peeping Tom, Blue Hawaiian, Faulkner, Ingrown, McRib, Pyro, Plan B, Bitcoin, Kevorkian

Fourteen 65 year-old wanna be’s made it out to shuffle YHC into the Medicare years. With little fanfare we warmed up with 8 Burpees, SSH x 20 IC, Cotton Pickers x 10 IC, Windmills x 10 IC, Downward Dog stretch, and 8 Burpees.

Thang:  Mosey to Garber parking lot for the 8 of diamonds:  8 Burpees, sprint to corner; 16 LBC’s IC, mosey to corner; 24 Merkins, sprint to corner; 32 Squats, mosey to corner; 24 Merkins, backwards run to corner; 16 LBC’s, carioka to corner; 8 Burpees.

Mosey to sanctuary parking lot, the long way, for Black Jacks:  Big boy sit-ups on one side, run to other side for Merkins; total of 21 each time, ie 1 BB-20 M, then 2 BB-19 M, etc.  QIC missed on the timing (and difficulty of those big boys) so the exercise was halted at 16-17 big boys.  8 Burpees, then 8 Burpees.  Mosey to entrance to NBGCC for 8 Burpees, mosey to parking lot for 8 Burpees, then LSF.  One final Burpee to make 65.

Excellent work.  Can’t tell you what it means to be part of this group.  Thanks for the “65” in name-o-rama!

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.

Bushwood: I’d like to thank my legs for always supporting me.

  • When: 04/03/19
  • QIC: Mr. Roboto
  • The Pax: Bitcoin, Black Dog, Faulkner, Flank Steak, Gander, Goose, II Fingers, Kevorkian, Lil Wayne, McRib, Morning, Oz, Peeping Tom, Plan B, Pyro, Sandbagger, Stye, Mr. Roboto (QIC)

18 men came out for a chilly morning in the Gloom. YHC had the idea to supplement some hard work with a little light humor.

Starting with Warmarama in the Employee Lot:

  • Rocky Balboas x20 IC
  • Carioca down and back
  • High Knees down
  • Butt Kicks back

Mosey to Garber Ministry Center Lot:

  • Carrot Pickers x15 IC
  • Michael Phelps x10 IC
  • Sprinklers x10 IC with some grunting


4 Corners Escalator with mosey between corners.

  • Corner 1 – Mike Tysons x10 OYO
  • Corner 2 – Above plus Squats x20 OYO, LBCs for the six
  • Corner 3 – Above plus Pickle Pointers x30 OYO, SSH for the six
  • Corner 4 – Above plus Sumo Squats x40 OYO, LBCs for the six

Mosey back to NBGCC and over to raised bed wall

  • Irkins x12 IC
  • Derkins x12 IC
  • Merkins x12 IC
  • Step Ups x12 IC – Start and FInish with Left
  • Step Ups x12 IC – Start and FInish with Right

Mosey under club for Hip Slappers x10 IC – 2 rounds

Stay there for a segment of La La Leggy

  • Squats x20 SC
  • Left Leg Lunges x20 SC
  • Right Leg Lunges x20 SC
  • Squat Jumps x20 SC

“Hill” Runs x3 Laps (Golf Cart Ramp) and then back over to the raised bed wall.

  • Irkins x10 IC
  • Derkins x10 IC
  • Merkins x10 IC
  • Calf Raises (Bush Humpers) x30 OYO

Back to Employee Lot for Mary

  • Pickle Pounders x15 IC
  • Freddy Mercurys x10 IC

And done. Thanks to my legs for always supporting me. Thanks to my arms for always being by my side. Thanks to my fingers because I’ve always been able to count on them. And thanks to my balls for always hanging in there.


F3 Dads Camp at Camp Seagull is scheduled for August 16-18 – Sign up link still forthcoming.

F3 Lejeune in Jacksonville is coming. Launch is Saturday, May 11th, 7 am at Richard Ray All American Park. We should get a group of PAX to show up. Carterico’s Purple Rain has the first Q. Let men you know in Jacksonville know that this is happening and/or send their contact info to

Here are the jokes were sprinkled throughout the morning. And thanks to everyone else who chimed in with their own!

When does a joke become a dad joke?
When the punchline becomes apparent.

6 out of 7 dwarves are not happy
(This joke was pretty short.)

What do you call a dumb boat?
An idi-yacht.

What’s brown and rhymes with Snoop?
Dr. Dre

Why do fish swim in salty water?
Because pepper makes them sneeze.

What has 4 letters, sometimes has 9 letters, but never has 5 letters….and always has 6 letters.

What noise does a 737 Max make when it bounces?
Boeing, Boeing, Boeing

How many South Americans does it take to change a lightbulb?
A Brazillion

How do you find Will Smith in the snow?
Look for the fresh prints.

What’s blue and not heavy at all?
Light blue.

What’s the internal temperature of a Tuantaun
Luke warm.

I accidentally handed my wife a glue stick instead of a chapstick.
She still isn’t talking to me.

How Long is a Chinese name.

If a blue bird has blue babies, and a black bird has black babies, what kind of bird has no babies?
A swallow.


Mr. Roboto
ども ありがと


  • WHAT: Bushwood
  • WHEN: Wednesday 03/27/2019, Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Fine
  • WHY: Because
  • PREVIEW: My F3 attendance lacking lately - we will take it easy

Bushwood BB: Madness

  • When: 03/20/2019
  • QIC: McRib
  • The Pax: Kevorkian, Oz, Faulkner, Peeping Tom, Plan B, 2 Fingers, Stye, Gander, Lil' Wayne, Cantore, Maytag, Bubble Guts, Sandbagger, Cuddy, Black Dog, McRib (QIC)

16 posted for Madness, a repeat of most of the workout from The Bear on 3.16.  Still sore, not sure why YHC thought this was a good idea.  Here’s what we did:


  • SSH IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • Downward Dog OYO

Mosey under clubhouse for:

Thang – partner up for:

  • Alternating (or Synchronized) Toddler Squats X 10, then 30 Sumo Squats, then 30 Squat Jumps
  • Wheelbarrow up the clubhouse steps, mosey around front and back under club for a repeat, this time….
  • ATS X 10, 25 Sumo Squats, 25 Squat Jumps
  • Wheelbarrow up clubhouse steps, mosey around front and back under club for…
  • ATS X 10, 20 Sumo Squats, 20 Squat Jumps
  • Wheelbarrow up clubhouse steps, mosey around front and back under club for…
  • ATS X 10, 30 Sumo Squats, 30 Squat Jumps
  • Wheelbarrow up clubhouse steps, mosey around front and back under clubhouse for…
  • Jack Webbs – 1:2 ratio hand release Merkins to air presses, up the ladder for total of 10 HR Merkins and 20 Air Presses
  • Mosey around club, back underneath club for….
  • 7’s – crab cakes and burpees with bear crawl between (about 10 yards apart)
  • Mosey to parking lot for Jack Webbs – back down the ladder (starting with 10 HR Merkins : 20 Air Presses, all the way down to 1:2)


  • LBCs IC X 20
  • Dying cockroach OMU X 20
  • LBCs IC X 15
  • Dying cockroach OMU X 15
  • LBCs IC X 20

WHEW!  I’m beat.  Lots of grunting and sweating today in the chillier than expected conditions.

YHC closed in prayer.  Stye on for The Point (VQ!!!)

Good luck to all the bridge runners this weekend.  Also, forgot to mention to look for communication from Bubble Guts on helping people move back in after being displaced from Florence.  Thanks BG for organizing.

Always a pleasure to lead, outstanding effort by all.  McRib out – don’t be a LTO!