Bridge Run – Socially Distanced

  • When: 03/28/20
  • QIC: Double Dipper
  • The Pax: Little Dipper, Mrs. Dipper, 420, 210, Young Spice, Mrs. 20, Plan A (aka Mrs. Plan B)

In lieu of The Bear (sorry Cuddy), 8 pax decided to complete the Bridge Run and take back something that had been taken from us. Using proper social distancing, we began the run from the Dipper residence and ran to Front St and back for a 5k!

We were joined by Mr. Roboto, Bitcoin, and Plan B to cheer on the runners as they ALL completed the race. Well done to all!

The Bear

  • When: 03/28/20
  • QIC: Cuddy
  • The Pax: Kevorkian, Black Dog, Winthorpe, Unicorn, Peeping Tom, 2 Fingers, Cuddy(QIC)

7 men posted on this beautiful spring morning to start their day. While maintaining an adequate distance from each other and with no FNG’s we jumped right in with…

SSH x 20 IC
Abe Vigoda’s x 10 IC
Good Mornings x 10 IC
Sun Gods (Sobriety Style) x 10 IC (Forward and Back)
Cotton Pickers x 10 IC
Downward Dog

We moseyed to the track and all safely crossed the higher than normal water at the bottom of the creek. We ran two laps with 25 Merkins before each. We then made our way to the end zone where we split into teams for a Dora .25-.50-1-2-3 comprised of 25 Burpups, 50 Lunges (each leg), 100 Merkins, 200 LBCs, & 300 Squats with a 100 yard run (50 down and 50 back) before switching. We then made our way back to the track where we completed our Merkin Mile (Wide Merkins this time) with a timed race for the last ¼ mile. 2 Fingers and Unicorn were well ahead of the pack with 2 Fingers clocking in with a Bear record time of 1 minute and 8 seconds (give or take a second or two). We then made our way to the covered area on the other side of the school. There we did 75 Calf Raises, 20 Dips, 20 WWII, 20 Bulgarian Split Squats, 20 Dips, 75 Calf Raises, & 20 Step ups. Since Winthorpe started cleaning his shoes YHC thought it only appropriate for take the longer road back to the front parking lot to keep any grass from getting on his shoes. After a few groans, we made it back just in time for a brief…

Various stretching exercises.

We closed with Name-O-Rama and a short prayer before heading to Carolina Bagel for takeout and an appropriately distanced parking lot picnic.

The Bear

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Saturday 3/28 Gather 6:55, Start 7:00 Hard Stop 8:00
  • WHO: Any man or FNG
  • WEATHER: Perfect
  • WHY: This may be one of our last workouts for a while.

March Madness

  • When: 03/21/20
  • QIC: Morning
  • The Pax: Unicorn, II Fingers, Rick Mahler, Catfish, 420, 210, Young Spice, Double dipper, Little dipper, Faulkner, Black Dog, Peeping Tom, Morning

13 posted on this temperate morning including four 2.0s!   Q focused on maintaining appropriate distancing and no partner work. No FNGs and off we went.


  • SSH IC x 30
  • SGs IC x 12 ea arm
  • WMs IC x 20
  • Downward/upward dog
  • Indian run in two lines to track


  • In honor of what would have been the first weekend of the greatest 3 weeks of the year in March Madness, exercises had a bracket-type feel
    • Legs region
      • Calf raises x 64
      • Squats x 32
      • Lunges x 16 ea leg
      • Monkey Humpers x 8
      • Iron Mikes x 4 ea leg
    • Chest region
      • Air presses x 64
      • Merkins x 32
      • CDD x 16
      • Catalina wine mixers x 8
      • Burpies x 4
    • Back/oblique region
      • IW x 64
      • Oblique crunches x 32
      • Travoltas x 16 ea side
      • Dancing Chilcutts x 8 ea leg
      • Pickle Pointers x 4
    • Abdomen region
      • AH x 64
      • WWI x 32
      • Flutters x 16
      • Crunchy Frogs x 8
      • Box cutters x 8
  • Parking Lot
    • Bunny hops over parking bumpers
    • Karaoke length of parking lot
    • Groups of 4 – sprints down and back
  • Courtyard
    • Dips x 25
    • Inclined Merkins x 25
    • People’s chair 10 count ea man
    • Balls to wall 10 count ea man


  • LBCs x 50
  • Bond x 40 secs

No new announcements.  YHC led out in prayer.

Always a pleasure.  Stay well.


Bear BackBlast

  • When: 03/14/20
  • QIC: 420
  • The Pax: Morning, Double Dipper, Unicorn, Mr Roboto, 2 Fingers, Hokey Pokey (F3 Concord, NC), 420, 210, Young Spice

YHC came out of Q retirement  for this morning’s edition of The Bear.  A Pax of 9 gathered including Hokey Pokey visiting from Concord, NC-welcome.  We started with:

Warm-a-rama:  SSH’s IC x 40, Cotton Pickers IC x 15, Windmills IC x 10, Sun Gods IC x 20 and Downward Dog OYO

Mosey to step in front of school for calf raises on 5 steps-25 reps each

Mosey to benches at side of school for:  10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkins, 30 Step Ups

Mosey to the Track for the Merkin Mile-4 laps proceeded by 25 Merkins IC each lap.

YHC set out cones on the football field while Unicorn led Squats-next up:  The Quarter Pounder-Run 25 yards-do 25 Scorpion Dry Docks-back peddle to start-mosey 50 yards-do 50 American Hammers-back peddle to start-mosey 75 yards-do 75 Mt Climbers-back peddle to start-mosey 100 yards-do 100 SSH’s-back peddle to start

Mosey to the covered area for calf raises on 5 steps-25 reps each

Pick a block for 10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkins, 30 Steps Ups

BTTW 10 count down the line then People’s Chair 10 count down the line

Mosey back to front for Mary:  Low Slow Flutter’s IC x 25, Freddie Mercury’s IC x 20, LBC’s x 50, Plank for 90 seconds

Count, Name-A-rama, and YHC closed in prayer.

Enjoyed getting back into it this week-thank you F3-and as always it was a pleasure to lead.


The Bear

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Saturday 3/14/20 Hard Start: 7:00 AM hard Stop 8:00 AM
  • WHO: Any man or FNG
  • WEATHER: Solid
  • PREVIEW: Work in progress

Spring Forward

  • When: 03/07/20
  • QIC: Morning
  • The Pax: 420, 210, Young Spice, Double Dipper, II Fingers, Gander, Black dog, Cuddy, Morning

9 dudes including a strong showing from 420’s 2.0s (210, Young Spice) posted on this chilly but NOT wet Saturday. No FNGs and off we went.


  • SSH x 20 IC
  • Windmills x 20 IC
  • High knees together with each man doing 2 burpees around circle
  • Downward/Upward dog OYO
  • Indian run to track


  • Partner up (A does exercise, B runs backwards to cone and forwards back x 2  -> switch roles)
    • Aggregate total 150 merkins, 150 sumo squats, 200 AHs (double count)
  • Elevens
    • Dips on bleacher
    • Lunges (double count)
    • Bear crawl one way and broad jump (SPRING FORWARD) way back
  • Partner A does as many pull-ups as he can for 1 minute; Partner B holds plank for 1 minute -> switch roles
  • Mosey to wall at courtyard
    • Peoples chair with air presses, 10 count down the line
    • Balls to the wall, 10 count with shoulder taps


  • Bond
  • Crunchy frog x 15 IC
  • LBCs x 50 on up


  • Bridge run 3/28. Not too late to sign up
  • Set clocks forward 1 hour tonight.  Lose an hour of sleep but will make those 530 workouts a little easier to tolerate moving forward

YHC led us out in prayer.

Always a pleasure!

Leap Day – 365 Days 5 Hours 48 Minutes

  • When: 08/29/20
  • QIC: Cuddy
  • The Pax: McRib, Gander, Double Dipper, Cuddy(QIC)

4 men posted on a beautiful Leap Day morning. While warming up YHC relayed a few fun facts. First, is that the Gregorian calendar specifies that there will be a leap year every year that is divisible by 4, UNLESS it is also divisible by 100, but not by 400, in which case it is not a leap year. The UNLESS is necessary to align calendar years with solar years because there are 365 days 5 hours and 48 minutes in a solar year which is slightly less than an even 365 days and 6 hours. Second fun fact. There is an Irish tradition dating from the 5th century that on leap day women are allowed to initiate dances and propose marriage. If the proposal is refused then the man was/is expected to buy a silk gown. After some mumble chatter we continued with…

Butt Kickers x 10 IC 4CT
High Knees x 10 IC 4CT
SSH x 20 IC 4CT
Sun Gods x 10 IC 4Ct (Forward and Back)
Downward Dog

We Moseyed to the track where we found 4 cones placed 50 yards apart in the shape of a diamond which was perfect for a 7 of Diamonds.  We did the same exercise at each cone with the number of reps growing by 7 each round. We did 7 Burpees, 14 Merkins, 21 WWIIs, and 28 Squats. This gave us a total of 280 exercises with only 85 left. Merkins were selected with a ¼ run before each set of 20 with the first set having 5 extra to get to 365. We then found the goal post for 5 pull ups, before making our way to the covered area for 48 Calf Raises to complete the “year”. At the covered area we also did 20 Dips, 20 Step Ups, 15 Irkins, & 10 Derkins before Lunging to the back for a few Raccoon Crawls before moseying to the front for….

LSF x 20 and various stretches

We counted off and closed with a short prayer.

I appreciated the opportunity to lead and hope that everyone made it through the day without having to purchase any gowns :-).