The Bear – 7 of Diamonds

  • When: 07/04/2020
  • QIC: Cuddy
  • The Pax: Black Dog, Double Dipper, Plan B, Plan C, Goose, Gander, Mr. Roboto, Polyp, Spigot (FNG), Cuddy (QIC)

9 men posted on this beautiful 4th of July to jump start their independence day celebrations.   While setting up on the track YHC ran into a former NB High football standout and invited him to join us.  He declined, but the pax would not take no for an answer.

Warm-O-Rama – Sprinklers x10 IC, Windmills x10 IC, Sun Gods x10 IC, Imperial Walkers x10 IC, Various leg stretches.

Thang – Mosey to side of school – 20 Dips, 15 Irkins, 15 Dirkins, 20 Step Ups, Moseyed to track.  At the track Mr. Roboto extended a 2nd invitation and shortly after we got underway we had a new addition, Chris Brown AKA Spigot.  The 7 of Diamonds consisted of 7 rounds of 7 Burpees, 14 Merkins, 21, Squats, 28 LBCs, 21 Airpresses, 14 Hydraulic Squats, & 7 Freddy Mercuries.  We then gave Spigot the option of sprints or a 1/4 race.  He opted for the sprints and we did 4 50 yard races.  We then headed to the covered area for 75 calf raises, 20 Dips, 15 Irkins, 15 Derkins, & 20 Step ups.

Mary – Low Slow Flutter x20 and  Hip Flexors

COT/BOM – We closed with name-o-rama and a short prayer.

6:40 & Ready to Q

  • When: 06/27/20
  • QIC: Gander
  • The Pax: Imp (Carpex), Shawshank & 2.0 B-Flat (Taylorsville), Plan B, Double Dipper, Winthorpe, Black Dog

Having fart-sacked many Saturdays this year, I woke up yesterday at 6:40 & was ready to Q and be the bacon. Having checked to see if anyone had signed up, I hit the ground running. Arrived at The Bear at 6:56 finding only 3 Cousin Eddies waiting to see if anyone from the home team would show. Lo & behold, 4 more pax arrived. No announcement needed, so we got started. Having no Weinke to follow, I led the pax around the AO, and the following is a loose remembrance of our workout.


  • SSH 4CICx20
  • Carrot Pickers 4CICx10
  • Mountain Man Poopers 4CICx10
  • Baseball Stretches OYO

The Thang

We started off in a Catch Me If You Can Indian Run utilizing 2 burpees. Arriving at the side benches, we did:

  • Dips OMDx20
  • Step Ups 4CICx10
  • Dirkins OMDx20
  • Irkins OMDx20
  • Rinse & Repeat
  • To the ramp for a rail crawl up & hold a plank while waiting – rinse & repeat 2 more cycles

Mosey to the track, partner up for:

  • Mosey to far end of track
  • Pull-upsx5 while partner does LBCs
  • Mosey+43% sprint to other goalpost
  • Pull-upx5 while pdoes LBCs
  • Hyper Mosey (walk) back to starting point in the shade
  • Rinse & repeat cycle with changes of LBCs to WWIIs & Mosey+67%

Mosey to overhang, where we worked our way up the steps with CCRs (Cuddy Calf Raises)x20 each step OYO.

Located a box in the shade for:

  • Pickle Pointers 4CICx20, holding final point for 30s
  • Horizontal Step-Ups 4CICx20, holding final position for 30s
  • Dips OMDx15
  • Dirkins OMDx10
  • Irkins OMDx10

Hyper moseyed to the ramp for another rail crawl with a bear crawl back down the ramp under the tunnel of love.

Hyper moseyed to the wall facing the parking lot for:

  •  Wall Sit with pax count x10 in a foreign language
  • Australian Mountain Climbers 4CICx10
  • Wall Sit with a pax count of 15

Mosey back to starting point for:


  • LBCs 4CICx20
  • Box Cutters 4CICx20

Tapped out with 7 minutes remaining. Great work by all.

I encouraged everyone to utilize their extra 7 minutes to do something positive for someone else.

Thank you for letting me fill my Q desire.



Double Q

  • When: 06/13/20
  • QIC: Little Dipper/TB12
  • The Pax: Double Dipper, TB12, Little Dipper, Plan B, Black Dog, Peeping Tom


TB-12: SSH 4CIC x 20; Sun gods 4CIC x 10 fwd & rev; Downward Dog, Baseball stretches

The Thang:

Little Dipper: Long way mosey to covered area; 50 Cuddy Calf Raises; Dirkens x 15 OYO; BTTW x 10 count ea pax; Raccoon Crawl on both horseshoe walls; Box jumps OYO x 20; People’s Chair x 60 sec; Bulgarian Split Squats x 20 each leg; LBCs OYO x 15; Squats x 15; 1 lap mosey around parking lot; Raccoon Crawl on both horseshoe walls; BTTW x 10 count ea pax; WWIIs x 20; Rail walk down ramp area; Mosey to the track

TB-12: Corners–1st = 5 merkins, 2nd = 5 merkins/10 squats, 3rd = 5/10/15 lunges ea leg, 4th = 5/10/15/20 4-count American Hammers. 2nd lap was the same with lunges reduced to 15 total and American Hammers now single count. Finished with one lap at personal best pace.


Double Dipper: Tempo Freddie Mercurys x 10, 5 box cutters w/hands out to side and NOT under rear ends.

Little Dipper led the count off, name-o-rama, and prayer. We remained dry except for well-earned sweat. And I disagree with Bitcoin’s assertion from Friday that “…once you are wet, you’re wet, right?” There are several degrees of being wet ranging from a light mist to being soaked. That’s a big reason I went Marine Air instead of Infantry. Just saying.


  • When: 06/06/20
  • QIC: BlackDog
  • The Pax: Cuddy, Dark Web, Plan B, Rusty, Unicorn, Winthorpe, Double Dipper, Little Dipper, TB12

A pax of 10 showed this warmer and brighter than expected Saturday morning.   FNG Cale Cullingford, Double Dipper’s nephew, made his debut this morning.  Also, Dark Web (John Finlayson, recently moved back to New Bern) joined us today.

After a brief introduction, we jumped in with:

SSH x20 ic, Cotton Pickers x12 ic, Imperial Walkers x 12 ic, Oz leg stretches, Downward Dog

Short mosey to football parking lot for stacked exercises on the corners:

Lap 1, Diamond merkins 4×6 OMD, Ranger Merkins 3×8 OMD, Werkins 2×12, Merkins 1×24

Lap 2, Jump squats 4×6 OYO, Toddler squats 3×8 OMD, Sumo squats 2×12 OMD, Squats 1×24 OMD

change of scenery to front of overhang for more stacked sets:

Crab walk x4, bear crawl x3, Carolina Dry Docks 2×12, overhead clap 1×24 with a short jog around the sidewalk after each set.

Mosey to track for modified Murph.  Goal was 24 reps of 2 pull-ups, 4 merkins,  6 squats followed by a jog to the 25 yard line and back.  Unicorn hit the goal of 24, Winthorpe was closing in with 22 but YHC called time before he could finish.

Slowsey to overhang for 50 calf raises and Bulgarian Split Squats 1×15 each leg.

Mosey to parking lot for Mary: Pickle Pointers x 15 ic, American Hammers x 10 ic, 007s led by Winthorpe;

Other than welcomes to TB12 and Dark Web, no new announcements.   YHC closed in prayer.

Strong work by all.  Thank you for the opportunity to lead.

BlackDog out.

The Bear

  • When: 05/30/20
  • QIC: Cuddy
  • The Pax: Rusty, Black Dog, Peeping Tom, Double Dipper, Plan B, Cuddy(QIC)

5 men & Rusty posted on this beautiful spring morning. While maintaining an adequate distance from each other and with no FNG’s we jumped right in with…

Good Mornings x 10 IC
Sun Gods x 10 IC (Forward and Back)
Imperial Walkers x 10 IC
SSH x 20 IC
Downward Dog

We moseyed to the parking lot at Boykin Field where we started with 11’s with Squats one end and Merkins on the other. After completing this we did a Dora 1-2-3 with 100 Burpees, 200 Air Presses, and 300 LBC’s. We then gathered the cones and made our way to the covered area on the other side of the school. There we did 50 Calf Raises (10 each step) and then found a box where we did 20 Dips, 20 Oblique Crunches, 15 Irkins, 15 Derkins, and 20 Bulgarian Split Squats (10 each leg). We then Lunged to the back for a Raccoon Crawl (The benches were slick causing several slips and one fall.). We then made our way to the front for another round of Dips, Oblique Crunches, and Calf Raises before Moseying back to the parking lot.

Low Slow Flutter x 20 IC
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.

No Q … I got it.

  • When: 05/23/2020
  • QIC: Winthorpe
  • The Pax: Double Dipper, Little Dipper, Faulkner, Black Dog, McRib, Polyp, Plan B.

8 Gathered on a perfect Saturday morning for a little something – something.  We did a lot of stuff and there was a lot of demented new exercises that I may regret doing later today.  I think that I remembered most of the stuff we did today.  It went a little something like this ….


  • Side Straddle Hops x 20 IC
  • Sun Gods x 10 each direction IC
  • Cotton Pickers – sis to side x 15 IC
  • OZ leg stretches – OYO
  • Down dog calf stretches into up dog back stretches
  • Slerkins with a 5 count down x 6 IC
  • Slarolina Sry Slocks with 5 count down x 6 IC
  • plank to Merkin to Carolina Dry dock x 5 IC
  • Lunge Holds with back knee bend on Q’s instruction.

Indian run to football parking lot.  Progressive exercises with various ways to get to each corner of the parking lot.


  • Corner 1 – 5 Burpees then bear crawl and backwards run alternating from light post to light post. (sorry about that third leg bear crawl … ouch)
  • Corner 2 – 5 Burpees and 10 Dying Cockroaches then high knees (no skipping) and lunge walk alternating between parking rows.
  • Corner 3 – 5 Burpees, 10 Cockroaches, 15 Travolta’s each arm then sprint & jog alternating between light posts.
  • Corner 4 – 5 Burpees, 10 cockroaches, 15 Travolta’s each arm, 20 squats the caraoka alternating sides (with a pirouette) between parking rows.

Mosey to the covered area.

  • 50 Cuddy Calf Raises.
  • mover to the wall for a new exercise I named Hell x 4 count – Start in BTW crawl your hands out to plank and do a merkin and back to BTW.  Increasing the merkin count each time.  Believe me … 4 was enough of Hell.
  • Pick a block for Knee Ups x 20 each leg.
  • Lined up at one side of the row of blocks.  Lunge walk to first block, box jump up and over to the other side then squat walk to next block, box jump up and over then bunny hop to last block, box jump up and over.  Same thing coming back.
  • lined up for a run.  Ran to back of the covered area where the raccoon crawls walls are and did both walls then jog to the blocks and jump up and over each block in the area.  There was also a picnic table perfectly lined up with the blocks, so we went up and over that too.  Did 2 full laps of that.
  • Back to the wall for Australian Plank Jack / Mountain Climber x 15 OYO.
  • pick a block for plank crawl / crab crawl new exercise.  start in plank and plank crawl from one corner of the block to the other, then switch to crab and go to the next corner and keep alternating until you’ve taken 5 laps around your block.

Cool down

Moseyed back to parking log for some stretching, count-a-rama & name-a-rama.

Polyp mentioned that he saw that there may be an F3 Dads Camp in August.  Keep a lookout for sign ups on that.

Ended with a squat for prayer.  (the hardest squat of the day)

Great workout and in the words of Little Wayne “you’re doing great!”

Winthorpe Out!

Alphabet workout

  • When: 05/16/20
  • QIC: Little Dipper
  • The Pax: Double Dipper, Plan B, Black Dog

We gathered this morning without a Q signed up but with an eager Little Dipper. We began with the intro and into:


SSH 4CIC x 25

Frankensteins 4CIC 10

Sun gods 4CIC x 10; reverse x 10

Individual stretches

We then took the long route around the school to the covered area for:

The Thang:

50 Cuddy-calf-raises OYO

We then began a workout with exercises assigned to each letter of the alphabet (shout out to the Epiphany School Physical Education team for the exercise suggestions and list.) First, we spelled out:

L – 20 tricep dips OYO

I – 30 SSH 4CIC

T – 15 Burpees OYO

T – 15 Burpees OYO

L – 20 tricep dips OYO

E – 1 minute wall sit

D – 15 merkins OYO

I – 30 SSH 4CIC

P – 15 Lunges OYO

P – 15 Lunges OYO

E – 1 minute wall sit

R – 15 merkins OYO

Followed by a racoon crawl along both horseshoe walls

F – 10 Burpees OYO

E – 1 minute wall sit

L – 20 tricep dips OYO

L – 20 tricep dips OYO

O – 40 SSH 4CIC

W – 50 calf raises OYO

S – 1 minute wall sit (in place of 30 SSH)

H – 20 jump squats OYO

I – 30 SSH 4CIC

P – 15 lunges

1 lap around the parking lot followed by 25 LBCs, 25 air presses 4CIC, BTTW x 40 sec, and then back to the front parking lot for:


15 squats OYO; 15 crunchy frogs OYO; 15 box cutters 4CIC; 007s x 30 sec

We counted, named, and prayed. Good work by all! Little Dipper out.


  • When: 05/09/20
  • QIC: Double Dipper
  • The Pax: Peeping Tom, Plan B, Black Dog, Unicorn, Little Dipper

I intended this to be a reset to a time before COVID and Florence and other things, but a thorough review of past Bear backblasts left me lamenting the days of partner work and shared coupons. Instead, we seemed to settle for a reset to winter weather. Although chilly, we started with:


SSH 4CIC x 20; High Knees 4CIC x 10; Butt Kickers 4CIC x 10; Michael Phelps and baseball stretches OYO

Mosey to the track for

The Thang:

Appropriately spaced partner work with Partner A doing the exercise and Partner B moseying halfway down the field and back for:

100 Merkins; 200 Squats; 300 LBCs

We then did two “Catch-Me-If-You-Can” laps around the track with 2 x burpees at each “catch”

Mosey to the covered area/courtyard for:

15 Dirkens OMD; 15 box jumps; 15 Irkens OMD; Raccoon Crawl

BTTW 15 count x 6; People’s Chair 15 count x 6; American Hammers 4CIC x 15; Bulgarian split squats 15 OYO; Raccoon Crawl

Rinse/repeat, but added 15 Dips OYO and 15 Pickle Pointers OYO (w/3 sec hold)

Mosey to the parking lot for modified Freddie Mercurys (3 sec hold) x 20

Named and prayed.

A pleasure to lead.