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!



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.



The Bear – Preblast and Backblast

  • When: 06/08/19
  • QIC: II-Fingers
  • The Pax: Double dipper, Goose, Black Dog, Stye

Surprise Q at the Bear.

Warmup – typical

Thing – mosey to track

40 Imperial walkers, 30 Squats, 20 Plank jacks, 10 Merkins

Run 1 lap, 30 Squats, 20 Plank jacks, 10 Merkins

Run 1 lap, 20 Plank jacks, 10 Merkins

Run 1 lap, 10 Merkins

Crossed LBCs, American Hammers

Learned that Double Dipper is a wealth of knowledge about exercise technique (serioiusly)

20 leg raises, 5 pull ups

Double dipper crossed situp bicycle exercise, followed by American Hammers w/ mods

Run to covered area

Dips x 20, One legged squats x 20 each leg

Dips x 20, One legged squats x 20 each leg

Leg raises x 50



American Hammers

Crunchy Frogs

End in prayer.



12 days in the 6th month

  • When: 06/01/2019
  • QIC: Morning
  • The Pax: 420, 210, Blackdog, Winthorpe, II Fingers, Double dipper, Morning

Cooler temps were welcomed this morning. 7 of us showed up ready to roll on this first day of June and off we went.


  • SSH x 40 IC
  • Sun gods x 15 each arm IC
  • Slow windmills x 20 IC
  • Oz quad/hams stretches OYO
  • High knees  around circle with 1 Merkin on call

Mosey to practice field


  • 12 Dog Days of Summer (Days were cumulative – i.e. Day 5 including Merkins, Squats, Burpies, MH, CWM) followed by run to opposite corner cone
    • Day 1 – Catalina Wine Mixer x 2
    • Day 2 – Monkey Humpers x 4
    • Day 3 – Burpies x 6
    • Day 4 – Squats x 8
    • Day 5 – Merkins x 10
    • Day 6 – Dying cockroach x 12
    • Day 7 – Lunges 7 each leg
    • Day 8 – Travoltas 8 each side
    • Day 9 – Imperial walkers x 18
    • Day 10 – Plank jacks x 20
    • Day 11 – American Hammers x 22
    • Day 12 – Low country crabs x 24
  • Bleachers
    • Derkins x 20
    • Inclined merkins x 20
    • Dips x 20
    • Last bleacher row inclined merkins x 20
  • Wall
    • People’s chair 10 count each man down the line
    • Balls to the wall 10 count down the line
    • People’s chair with air presses 10 count down the line
  • Steps
    • Step ups 20 ea leg OYO
    • Calf Raises x 50 OYO


  • Low Slow Flutter x 30 IC
  • Box cutters x 30 IC
  • Oblique crunches x 20 each side


  • Winthorpe on for Fartlek on Mon
  • Sasquatch in July

Always a pleasure, until next time….

The Bear

  • When: 05/25/2019
  • QIC: Winthorpe
  • The Pax: Blue Hawaiian, McRib, Ingrown, Cuddy

5 dudes gathered on a warm Saturday morning for a little workout push.  No FNG’s so we jumped right into …

Sun Gods
Cotton Pickers
Down Dog & Up Dog
Several Leg Stretches


Mosey over the Football parking lot…
1st corner Burpees X 5
Backwards Run to 2nd corner Burpees X 5, 10 Squats 4 count in cadence
Kareoka to 3rd corner Burpees X 5, 10 Squats, 15 Spider Man
Backwards Run to corner 4 Burpees X 5, 10 Squats, 15 Spider Man, 20 Merkin OYO
Mosey to the covered area for partner work.

1st set Partner A does Dips X 30 Partner B does Balls to the Wall (swap)
2nd set Partner A does Step Ups X 25 Partner B does World War I’s (swap)
3rd set Partner A does Dirkins X 25 Partner B does American Hammers (swap)
4th set Partner A does Box Jumps X 20 Partner B does Freddy Mercury’s (swap)

Rinse and Repeat that whole Thang

Sticking with partner work we moved to the back of the covered area to a little grass area.1st set Partner A does LBC’s while Partner B does Runs to the Football Parking lot and back. (swap)
2nd set Partner A does Australian Mtn Climbers X 20 Partner B does Raccoon Crawls. (swap)
3rd set Partner A does SSH’s X 25 Partner B Runs to the bottom of the covered area steps and back. (swap)
Mosey to the front under the shady trees for …

Each man called out an exercise …

McRib – Dying Cockroach – In Cadence four count X 25
Blue Hawaiian – Sweat Angels (like snow angel) in cadence X 15
Cuddy – Back Stretch
Ingrown  – 007’s
Winthorpe – Chilcut with lifting one leg at a time then push into plank and 3 push ups to finish

Q took us out in prayer

Good work men.  Everyone have a great holiday weekend!

Aye, Winthorpe

The Bear – 8

  • When: 05/11/19
  • QIC: Honey Wagon
  • The Pax: Bubble Guts, Morning, Cuddy, Harris Teeter, Peeping Tom, Gander

May 11, marked the 8th month since the Honey Wagons left our home for Hurricane Florence.  We will be moving back Memorial Day weekend!  Let me know if you will be in town that weekend, as I may need a hand to move the bigs things

7 gathered on this warm and humid spring morning to start their weekend with the Bear! With no FNGs we started right away with….

SSH x 24, 4CT
Cotton Pickers x 8, 4CT
Windmills x 8, 4CT
Sun Gods x 8 4CT, Forward and Backward
Downward Dog Calf Stretches


Mosey over the practice field…
Round 1 one member threw the frisbee and selected an exercise to perform on the way to the frisbee, upon reaching the frisbee the Pax did 8 Merkins and 8 American Hammers, rinse and repeat for each member
Mosey to the side entrance of the high school for 24 dips, rail crawl, finishing with 24 calf raises
Round 2 same as round 1
Mosey to the wall for 8 count balls too the wall, people chair, and air presses
Round 3 same as round 2 and 1
Mosey to the side entrance of the high school for 24 dips, rail crawl, finishing with 24 calf raises
Round 4 same as previous rounds

Fire Hydrants x 20 4Ct

We closed with Name-O-Rama, Announcements, and a short Prayer.

The Bear – Avenging The Point Beat Down

  • When: 05/04/19
  • QIC: Acolyte
  • The Pax: Acolyte (QIC), Cuddy, Double Dipper, Gander, McRib, Mr. Roboto, Peeping Tom

A small group of 7 Super-humans converged on New Bern High School to battle the Bear.  Many of us had attended Deuce’s beat down at The Point on Friday, and our legs were feeling it –  so today’s theme was avenging The Point.  After a few minutes of mumble chatter, we got started.


  • 20 Side Straddle Hops
  • 10 Cotton Pickers
  • 10 Wide Cotton Pickers
  • Cat Stretch – OYO
  • Downward Dog OYO
  • Upward Dog OYO
  • Hamstring Stretch
  • Shoulder/Triceps Stretch
  • Neck Stretch
  • Chest stretch

After a thorough warm up, we made our way to the Avengers Tower (AKA covered area) for:

The Thang:

Inside Avengers Tower awaited 6 stations of Super Human feats – 2 exercises per station. The goal wasn’t about speed, but AMRAP with good form.  Each exercise was performed with 45 seconds of work with 15 seconds rest, and moving onto 2nd Exercise.  The Pax completed 2 full rounds and a 3rd speed round of 25 seconds/10 seconds of rest up to the very end.  The stations were as follows:

Station 1 – THOR

  • Overhead Farmer’s Carry – 20 yards (30lb Dumbell)
  • Elf on a Shelf – 30lbs

Station 2 – IRON MAN

  • Weighed Punches – 15 lb dumbells
  • Dips

Station 3 – SPIDERMAN

  • Wall Walkers
  • Spider Planks


  • Panther Crawls
  • Decline Merkin

Station 5 – HULK

  • Hulk Smash – 10lb Medicine Ball
  • Box Jumps


  • Weighted Irkin (30lb Ruck Pack)
  • Weighted American Hammer (25 lb plate)

We finished with about 5 minutes to spare to head back to the parking lot for COT and closing prayer.  Amazing effort and teamwork by everyone!!  I think we all agreed we will feel this one tomorrow, but the good news is that Thanos was defeated!  Thank you for allowing me to lead today!

“There was an idea to bring together a group of remarkable people, to see if we could become something more.  (And we did).” – Nick Fury