Bushwood Backblast – Tales of my travels

  • When: 06/26/2019
  • QIC: Plan B
  • The Pax: Unicorn, Blue Hawaiian, Bubble Guts, Morning, Cuddy, Black Dog, Ingrown, Goose, Gander, Double Dipper, Bitcoin, Plan B (QIC)

41 x Side saddle hops
20 x Forward Arm Circles
20 x Backwards Arm Circles
20 x seal claps, hold
20 x overhead claps.
Chinook 10 clockwise, 10 counterclockwise
OYO – Downward face dogs/calf stretch

The Thang
Long Blue Hawaiian lap (modify to shorter blue Hawaiian)
Start at 1 rep, then go to 10 reps increasing by 1 with each lap
– Leg thruster, Merkin, Squat jump

Plank for 6
Obligatory Birthday Burpee


Dying Cockroach x 10
Cockroach resurrection x 10
LBCs – 41
Bicycle – 10, reverse, 10

finished a few minutes early, but no complaints from the Pax, thank you for the opportunity to lead

Hey Buddy!

  • When: 06/14/19
  • QIC: Qz
  • The Pax: 420, Bubble Guts, Faulkner, Flank Steak, Ingrown, Morning, McRib, Peeping Tom, Pyro, Winthorpe, Bitcoin, Plan B, Goose, Gander, Stye, Doorknob, Black Dog, Double Dipper, Oz

19 this morning for a little fellowship as I replayed the workout we did in Jacksonville last month.


SSH IC x20, Sun gods forwards/backwards IC x10, Windmills IC x10, No very Important Leg Exercises in honor of the dudes in Jacksonville who said there is no stretching in F3


Power Merkins, Partner Derkins, Squirkins – all IC x15

Catch Me If You Can with 3 Burpees

B.O.M.B.S (25 Burpees, 50 Overhead Claps, 75 Merkins, 100 Big Boy Sit-Ups, 100 Squats). Sprint to far cone for B.O.M., Bear Crawled to near cone for B. Crab Walk to near cone for S.

Wheel Barrow, Empty Wheel Barrow, Lt Dan/LBC to near cone

Caterpillar, Bear Crawl Inchworm


Bruce Lee – American Hammer, Leg Lifts, LBCs, Heel Taps, Crunchy Frog all IC x20 followed by 100s

Closed in Prayer

The Back 9

  • When: 06/12/2019
  • QIC: Peeping Tom
  • The Pax: Pyro, Flanksteak, Oz, Gander, Cuddy, Goose, 420, Stye, Tree Frog, Unicorn, Stick Built, Blue Hawaiian, Faulkner, Lil Wayne, Plan B, Black Dog, Kevorkian, Winthorpe, Two Fingers, Mr Roboto, Ingrown

22 Posted for a suprisingly cool mid-July morning.  After a brief warm up we ran the back 9 holes stopping at each tee box to work on our often neglected back, shoulders to glutes.  At #17 we attacked the source of most back problems, the front, with sections of an ab workout borrowed from P90x.  Had to cut it short due to the unexpected bear crawl down #15 but a good time was certainly had by all.

Pleasure to lead.

Happy Sweat 16!

  • When: 06/05/19
  • QIC: Gander
  • The Pax: McRib, Oz, Lil' Wayne, 210, 420, Ingrown, Unicorn, Peeping Tom, Winthorpe, Blue Hawaiian, Faulkner, Cuddy, Black Dog, Goose, Kevorkian, II Fingers, Plan B, Double Dipper, YHC.

A pax of 19 gathered this perfect, beautiful morning. All you fartsackers offering up excuses, you have none. Time to get at it!

No FNGs present, so we jumped right into a workout that turned out to be harder than it appeared on paper. Plenty of sweat. Plenty of burn.


  • SSH 4CICx16
  • Hillbillies 4CICx16
  • Sun Gods 4CICx16, reverso

The Thang

  • Burpees OYOx16
  • Prisoner Snake Run to the tennis courts
  • Musical interlude of Roxanne – Merkin on Roxanne; Plankjack on Red Light – a real crowd pleaser every time!
  • Partner up for a cycle of 3 exercises
    • Partner A: Scorpion Dry Docks (right leg, flapjack, left leg), Plank
    • Partner B: Squat/Duck Walk to cabana & return, rinse & repeat, San Antonio Shuffle
  • Musical Interlude of Hair Up! – from Sumo Squat position, Air Press on Air, Star Jack on Hair Up! Yep – this one burned a little
  • Partner up for a cycle of 3 exercises
    • Partner A: Stump Huggers, rinse & repeat, Reverse Plank
    • Partner B: Lt. Dans, rinse & repeat, San Antonio Shuffle
  • BTTW along the fence for each pax to give a speed count to 16
  • Prisoner Indian Run back under Bushwood & locate a chair
  • Dips 4CICx16
  • Curb Squats 4CICx16
  • Dips 4CICx16
  • Curb Squats 4CICx16
  • Mosey back to parking lot
  • Merkin Burn – 35 single count merkins as fast as I could lead


  • Guantanamo – look it up – another crowd pleaser
  • LBCs 4CICx16

No announcements. YHC closed us in prayer.

As always, it is a pleasure to lead. thank you for the opportunity!



Happy Sweat 16!

  • WHAT: Bushwood
  • WHEN: 06/05/19 Gather 05:15; Hard Start 05:30; Hard Stop 06:15
  • WHO: Any man or FNG
  • WEATHER: Perfect - a nippy 69 degrees!
  • WHY: To celebrate the milestones in our lives.
  • PREVIEW: Birthday = party. Party = cake. Cake = candles. Candles burn.

Heat Wave

  • When: 05/29/19
  • QIC: Sandbagger
  • The Pax: 420, 210, Oz, McRib, Stye, Plan B, Gander, Deuce, Unicorn, Faulkner, Kevorkian, Black Dog, Bitcoin, Blue Hawaiian, Lil Wayne, Peeping Tom, and Winthorpe

Under a waning crescent and in 74 degree heat, 18 men had a whole bunch of fun around Bushwood. We spent some time on the Hill, which I feel has been neglected for some time now.

Warm O Rama

16 Plank Jacks IC

16 Imperial Walkers IC

16 Hillbillies IC

Blue Hawaiian Lap

Bat Wings:

15x LBAC Forward

15x LBAC Backward

15x Overhead Claps

15x Seal Claps

15x Moroccan Night Clubs

The Thang

Lap 1 – Loop around NBGCC clubhouse 2x, 6 stations of 6 Hand Release Merkins OYO

Plank O Rama – Left hand up

Lap 2 – The Hill – Up & Down 6x with 6 Sumo Squats each round OYO

Plank O Rama – Right hand up

Lap 3 – Loop around NBGCC clubhouse 2x, 6 stations of 6 Knerkins OYO

Plank O Rama – Left leg up

Lap 4 – The Hill – Up & Down 6x with 6 Iron Mike’s (each leg) each round OYO

Plank O Rama – Right leg up

Lap 5 – Loop around NBGCC clubhouse 2x, 6 stations of LBC’s OYO

Plank O Rama – Left arm & then right arm

Lap 6 – (QIC running low on time, mumble chatter slowing down) The Hill – we were all spent except for our regular group of Fastholes – Up & Down, mosey back to Parking Lot



10 WWI’s

10 Low Slow Flutter IC

9 WWI’s

10 Dying Cockroach IC

8 WWI’s

10 Penguin Crunch/Heal Touches IC

7 WWI’s

10 Low Dolly IC

6 WWI’s

10 E2K Right IC

5 WWI’s

10 E2K Left IC

4 WWI’s

10 Freddie Mercury’s IC

3 WWI’s

10 Box Cutter’s

2 WWI’s

10 LBC’s


25 Merkins – just for Winthorpe

Announcements – Sign Up for F3 Dad’s Camp now! Registration is closing very soon.

Ended with a quick prayer.

Always an honor to lead this group!

YHC, Sandbagger