• WHAT: The Bear
• WHERE: NBHS
• WHEN: This morning
• WHO: Any man or FNG
• WEATHER: Perfect
• PREVIEW: Surprise




II Fingers

Hello Friends. 7 energetic men showed up to contest the F3 Masters. Rain stayed away. No FNGs and off we went.

WARMARAMA

• Mosey to track
• SSH x 30 IC
• Windmills x 20 IC
• Carrott pickers x 20 IC
• Sun gods x 10 IC ea direction
• Quad stretches OYO
• Pull-ups x 5

THE THANG – mosey to golf course (practice field)

18 holes

• each member of Pax is “player” per hole
• ball thrown to cones (number of throws depending on par – 3,4 or 5)
  • first throw followed by 10 merkins
  • second throw (for par 4, 5) followed by 10 merkins, 10 AHs (double count)
  • third throw (for par 5) followed by 10 merkins + 10 AHs + 10 imperial walkers (double count)
  • Player calls out exercise from tee to ball (and between throws)
  • Putting – golf ball has to hit the flag.
• At the turn, grabbed an adult beverage with 20 dips and then People’s chair
• Results
  • 2 Eagles including a Hole in One by II Fingers
  • 16 Birdies
  • No missed putts = no extra burpies
  • Strong performance by the PAX!

No time for MARY

ANNOUNCEMENTS

• Prayers for Kate Keenhold as she recovers from her foot/ankle injury. Fortunately, Craig reports recent positive news that she will not require surgery
• Prayers for family of Pam Jessup who passed away suddenly yesterday
• Prayers for family of Marc Jessup in the loss of his father
• Be on the look out for information about Jacksonville AO start up – ?Mother’s Day weekend
• It looks like Kevorkian is on for Fartlek on Mon – Birthday Q!

Strong work. Always a pleasure to lead!

• WHAT: The Bear
• WHERE: New Bern High School
• WHEN: Sat, 4/13/19. Gather 0655, Hard start 0700, Hard stop 0800
• WHO: Any man or FNG
• WEATHER: Scattered showers, high 60s
• PREVIEW: Some think the year's first golf major is in Augusta. Not so fast....




Morning

Veni. Vidi. Vexei. — We came. We saw. We worked out.

A Pax of 9 men posted this foggy morning for The Bear.  Apparently the wind was blowing from the wrong direction, as our expected Q, Riptide, did not show.  The Pax was undeterred, however, and our Male Community Leadership component was on full display, with each of the Pax taking a turn as Wild Card Q.  At the appointed time, we circled up.  In no particular order, and given the fact that YHC may not recall everything, here is a synopsis of what was accomplished.  Apologies for any exercise that was missed — No Weinke.

WARM-O-RAMA

SSH, Cotton Pickers, Sungods, Imperial Walkers, Monkey Humpers, Moroccan Night Club, Burpees, Merkins

THANG 1

Mosey to brick wall for multiple Wall-Centric exercises to include:  BTTW with Shoulder Taps, People’s Chair with Air Presses, Wall Patty Cakes (Wally Cakes?), Australian Mountain Climbers, BTTW with move left, move right, halfway down, back up, Calf Raises, Wall Makhtar N’Diayes (or something like that).

THANG 2

Mosey to track for a rotating series:  Exercise, 1/2 lap, Excercise, 1/2 lap, etc.  8 rotations for full mile.  Exercises included Pullups, Merkins, Monkey Humpers, Burp-Ups, Squats, Ranger Merkins, Winthorpe Yoga – focus on single leg balance, Side Plank w/ Nolan Ryans.

THANG 3

Mosey to side of school for Box work:  Box Jumps, Box-assisted LBCs, Pickle Pushers, Step Ups, Irkins, Derkins, Tricep Dips.

MARY

Mosey to front of school and circle up.  LSF, Boat/Canoe, 007, Plank

Announcements:  F3 Jacksonville kickoff May 11; Breakfast benefiting Hospice Care coming soon – contact Honeywagon for details; Commentary regarding the appreciation within the community for F3 Pax and the support they provide through their work, volunteer efforts and prayer.

Close with Count-O-Rama, Name-O-Rama, Pray-O-Rama

Enjoy your weekend!

Respectfully submitted,

Your humble scribe,

Bitcoin

 

 

Beautiful morning for getting out and moving.  7 of the PAX (including a FNG) felt the same way and joined YHC for more fun.  Mission statement and disclaimer, then into

Warm-O-Rama

• SSH IC X 10
• Windmills IC X 10
• Various leg stretches
• Michael Phelps IC X 10
• Downward dog OYO into Upward Dog (super slow)

Short mosey to practice field where cones awaited.  We partnered up for:

THANG

Partner A                                                   Partner B

• Shoulder taps                                       Suicides
• Carolina Dry Docks                              Defensive Slides to far cone and back
• Hip Thrusters                                         Bear Crawl to second from farthest cone
• LBC’s                                                         Crab walk to third from farthest cone

Flap jack after each set, rinse repeat X 3

Break Dancer OMD, all the way to 10 Merkins/dips – a real crowd pleaser

More partner work, this time with 2 sets of each

Partner A                                                       Partner B

• Squats                                                            Suicides
• Jump Squats                                               Defensive Slides
• Monkey humpers                                       Bear crawl to first cone

Mosey to front of building, scaled the ramp and then 50 calf raises OYO, back down the ramp, 50 more calf raises OYO. Then to the front of school for:

Mary

American Hammers IC X 25

COT, name-o-rama, YHC closed in prayer

Solid work this fine morning.  Welcome FNG David Schifano “Bartman.”  Adult Pine Wood Derby race is tonight at the  EC Yacht Club.  Look for communication from Roboto on a new AO coming to our area- Jacksonville.

McRib out! Don’t be a LTO, and sign up to Q – you might enjoy it.

• WHAT: The Bear
• WHERE: New Bern High School
• WHEN: 3.30.2019 Gather 0655, Hard Start 0700, Hard Stop 0800
• WHO: Any man or FNG
• WEATHER: Warmer
• WHY: To get better




McRib

4 posted on a bridge run Saturday.  We gave the legs a rest.

Warm-O-Rama

• High Knees IC X 10
• Windmills IC X 10
• Cotton Pickers IC X 10
• Michael Phelps IC X 10
• SSH IC X 10

Mosey to track for

Thang

• Partner A does Low slow flutter, partner B backwards run to midfield and back, flap jack, rinse repeat X 3
• Partner leg throws X 20
• Partner A does crab cakes, partner B sprints to midfield, mosey back – flap jack, rinse repeat X 3
• Partner leg throws X 20
• Partner A does slow LBCs, partner B kareoka down and back – flap jack, rinse repeat X 3
• Partner leg throws X 20
• Partner A does hanging leg raises X 20, partner B holds plank, work all the way down to 5 in increments of 5
• Mosey to other end for 5 pull ups with spot, rinse repeat X 3, back to non icy goal posts for more pull ups (5) with a spot X 3
• Carolina Dry Dock mile (25 each lap)

not much time left, mosey to front for

Mary

American hammers X 25

YHC closed in prayer, abs are still sore.

McRib out! Don’t be a LTO.

 

8 gathered on a near perfect morning for a fun (debatable) beat down.  The mixture of previous workouts is sure to leave YHC sore for days.  Here’s what we did:

Warm-O-Rama

• Helicopters IC X 10
• Cotton Pickers IC X 10
• Downward Dog Calf Stretches OYO
• Vajrasana yoga pose with Sun Gods IC X 10, reverse IC X 10
• Heisman with a hold IC X 10

Mosey to track for

THANG

• Army Crawl from one side of practice field (modified to about 35-40 yards) to other side, Alternating Toddler Squats X 10, 30 Sumo Squats, 30 Squat Jumps
• Bear Crawl back across field ATS X 10, 20 Sumo Squats, 20 Squat Jumps
• Army Crawl across field ATS X 10, 10 Sumo Squats, 10 Squat Jumps
• Bear Crawl back ATS X 10, 30 Sumo Squats, 30 Squat Jumps
• Mosey to goal post at far end of field – monkey swing (one side to the other) then pull ups – at least 10 with spotter
• Mosey to opposite goal post – no swinging, just pull ups with spotter – at least 10
• Mosey to side of school by overhang in grassy area for:
• Jack Webbs – 1:2 Merkins/Air Presses ratio with hand release Merkins, all the way to 10 Merkins, 20 Air Presses (why is this so hard?)
• Calf raises – 20 on each step, then scale down handrail of ramp
• Calf raises – 20 on each step, (toes pointed out), then scale down handrail
• Calf raises – 20 on each step, (toes pointed in), then scaled down handrail
• Mosey to front of school for 25 hand release Flerkins, then back to dry land for

Mary

• American Hammers IC X 15 (super slow, head still)
• LBC IC X 10
• Various leg stretches

No burpees, no sprints.  YHC closed in prayer.  Good luck to Deuce in next weekend’s Palmetto race.

McRib out!  Don’t be a LTO!

• WHAT: The Bear
• WHERE: New Bern High
• WHEN: 03.16 Gather 0655, hard start 0700, hard stop 0800
• WHO: Any man or FNG
• WEATHER: great




McRib