The following is a rough approximation of what went down on a cool November Saturday AM.

Warm up – 420 lead first 30 minutes

Carrot Pickers

Side Straddle Hops

Downward Dog

Upward Dog

To the stairs for

Calf Raises x 100ish

Mini-Merkin Mile w/ 25 merkins per lap

to the Practice Field for

25, 50, 75, 100 yard line workout (run to mark, exercise, backward run to baseline.)

Various exercises at each mark

II Fingers takes over for 2nd 30 minutes

To the track we went

Ascending Blimps w/ 200 yard run between sets

At baseline –

5 burpees, then run 200 yards, do 20 Lunges, and 5 burpees, reverse run to the start, then 20 imperial walkers, 20 lunges, 5 burpees, then…

We ran out of time for the final set, completed the lap anyway, mosey to the front for mary

20 x American hammers

20 x Leg raises

20 x LBC

20 x Heel touches

100

No announcements

Closed in prayer

Strong showing at Pete and Nikki’s!

 

8 men took advantage of the last day of Daylight Savings Time to get some good work in. It was brisk.

In our gathering spot, we started with Warm-a-rama:

• SSH x25 IC
• Good Morning x10 IC
• Carrot Pickers x10 IC
• Imperial Walkers x10 IC
• Blades of Glory x10 IC (arms stay straight)
• Tempo Merkins x10 IC
• More SSH waiting for our final arrival.

Indian Run out the main entrance and along road to the student/football parking area to start the Thang:

Four Corners Escalator: Mosey to each corner, LBC’s for the six and then until YHC said stop. At each corner the Pax performed the previous corners’ exercises followed by a new one.

• Corner 1 – 10 Jump Squats
• Corner 2 – 10 Jump Squats, 20 Squats
• Corner 3 – 10 Jump Squats, 20 Squats, 30 Sumo Squats
• Corner 4 – 10 Jump Squats, 20 Squats, 30 Sumo Squats, 40 Skater Jumps

Mosey to steps for 40 Johnny Dramas.
Partner Up – Partner A ran a sidewalk lap while Partner B did Bugarian Ball Busters (drop lunges to high knee up) with focus on one leg. Flap Jack, Plank Jack, Paddy Whack, then Rinse and Repeat with focus on other leg.

Mosey back to the lot for distance WMD-Rs.

• From one side of the lot, sprint to the far cone and then bear crawl to the end. Plank for six. Wide Merkins x10 SC
• Carioca back to the opposite cone, bear crawl to the end. Plank for six. Merkins x12 SC
• Carioca facing same direction to far cone, bear crawl to the end. Plank for six. Diamond Merkins x10 SC
• High Skips to opposite cone, bear crawl to the end. Plank for six. Ranger Merkins x10 IC.

Mosey to the back of the school to the hidden-in-plain-sight pullup bar. Wall sits while each pax take turns performing 5 pullups.

Continuing on around the school, quick stop for an audible when YHC saw some raised beds on which to do dips and merkins with a nice full range of motion. So 3 pax lined up at one gap between boxes for dips, 1 pax did merkins in the other gap between boxes, each x10 OYO, and the remaining pax did Imperial Walkers waiting for their turn. The exercises were good but the rotation could have used some work.

Back to the regularly scheduled program, and just on the other side of the greenhouse, another set of cones was set up for 7s. Exercises were Catalina Wine Mixers and Captain Thors. Really glad YHC didn’t go with 11s for this one.

Shuffle over to the grass and benches by the gym entrance for a round of Jack Webbs. Ratio was 1:4 4-count Mountain Climbers and Squats. We went to 5 and 20.

Quick Balls to the Wall with shoulder taps x10 IC.
Partner up again for Partner A BTTW/Wall Sits while Partner B did way too many bench step-ups per leg and Flap Jack.

Back to the shovel flag for Mary:

• Body Saws x10 IC
• LSF x20 IC

Pax counted us out, Name-a-rama, and closing.

Solid work this morning, pax made it all look easy. It should be nice and light next week at the start time, so come on out.

5 men posted on in the gloom on this beautiful fall morning. After double checking our clocks and confirming that that is was in fact 7:00 and one week away from the end of daylight savings, we jumped right in with…

Warm-O-Rama
Sun Gods (Sobriety Style for Saturday Morning) x 10 IC (Forward and Back)
Abe Vigodas x 10 IC
Hillbillies x 10 IC
Downward Dog

Thang
We Moseyed to the left side of the school where we did 20 Dips, Irkins, and Step Ups, before heading to the track. To mix things up this week and I consulted the F3 exercise list and found something called a Hindenburg BLIMP and decided to give it a try. 4 cones were placed 50 yards apart on the practice field to mark the location of the exercises. We started the exercises at corner #1, sprinted to corner #2, performed exercise, sprinted to corner #3, performed exercise, then sprinted to corner #4, performed exercise, and then back to corner #1, Planking for the 6. Each Round was a follows:

Round 1 – 10 Burpees x 4 corners = 40 Burpees;
Round 2 – 20 Lunges x 4 corners = 80 Lunges;
Round 3 – 30 Imperial Walkers x 4 = 120 Imperial Walkers;
Round 4- 40 Merkins x 4 = 160 Merkins;
Round 5 –50 Plank Jacks x 4 = 200 Plank Jacks;
Round 6 – 60 Squats x 4 = 240 Squats.

After the first 40 Merkins YHC audibled that the exercises at each corner could be reduced as long as they were made up at the end. While there was some mumble chatter about the reps at the start, all did a great job completing with McRib winning the award for best form.

Inspired by Double Dipper’s timing of his quarter mile run last week, we all lined up for a timed lap. Black Dog finished first clocking in at 1:19 with Double Dipper not far behind. The good news was that we all finished in under 1:39, which was impressive given we were nearing the end of our workout. (It’s always amazing what a little competition can do to improve performance.) YHC was contemplating another exercise, but McRib made a motion to retrieve the cones which was quickly seconded, before YHC could act. Undeterred by the min-mutiny, we headed to the covered area on the side of the school for 75 Calf Raises, 25 Dips, 15 Derkins, and 20 Box Steps. We then moseyed to the front for….

Mary
Box Cutters x 20 IC
Freddy Mercuries x 20 IC
Various stretching exercises

COT/BOM
We closed with a brief name-o-rama.
I appreciated the opportunity to lead and all that this group does to push me to improve.
Peeping Tom is on point for the Fartlek and Pyro has Bushwood.

5 men posted on this beautiful fall morning with lots of activity at the high school. With no FNG’s we jumped right in with…

Warm-O-Rama
Good Mornings x 10 IC
Sun Gods x 10 IC (Forward and Back)
Abe Vigodas x 10 IC
Imperial Walkers x 15 IC
Downward Dog

Thang
We Moseyed to the left side of the school where we did 20 dips, Irkins, and Step Ups, before heading to the track. A group of 50+ individuals appearing to be wearing military attire had been spotted near the practice field during YHCs predawn inspection. Upon return with the PAX it was confirmed that these individuals were Marines and appeared to be preparing for some PT activities outside the fence; therefore, we proceeded with our planned activities. We started with 4 laps with 25 Merkins IC before each lap. We then proceeded with a Dora 2-3 with each team doing 200 WWI’s followed by 300 Squats with a run of 100 yards in between. We then ran two more laps with 25 Merkins IC before each. (Double Dipper reported some impressive times.) As we were finishing our 2nd lap the Marines appeared to be preparing to join us, but, being short on time, we headed to the covered area on the side of the school for 75 Calf Raises, 20 Dips, 20 Derkins, and 20 Step Ups. We then Moseyed to the front for…

Mary
Low Slow Flutter x 20 IC
Various stretching exercises

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

Unicorn is on point for the Fartlek and Gander has Bushwood

4 men posted this beautiful fall morning. With no FNG’s we jumped right in with…

Warm-O-Rama
Good Mornings x 10 IC
Sun Gods x 10 IC (Forward and Back)
Abe Vigodas x 10 IC
Hillbillies x 10 IC
Cotton Pickers x 10 IC
Downward Dog

Thang
We Moseyed the long way to the left side of the school where we did 20 dips and 20 Irkins, IC, before arriving at the track. We ran two laps with 20 Merkins before each attempting to keep our distance from two members of the fairer sex who had previously arrived. We then made our way to the end zone where we split into teams and did Dora 1-2-3 with 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 before gathering our cones and making our way to the covered area on the other side of the school. There we did 75 Calf Raises OYO, 20 Dips, 20 Irkins, 50 LBCs, & 20 Toddler Squats. We then Lunged to the back where we did a Raccoon Crawl on the back seats before returning to our boxes for 20 Dips, 20 Derkins, 50 LBC, & 20 Squats. We then Moseyed to the front of the school by way of the parking lot and road.

Mary
Box Cutters x 20 IC
Various stretching exercises

COT/BOM
We had a brief name-o-rama and then headed for Nikki’s.

• WHAT: The Bear
• WHERE: New Bern High School
• WHEN: 09/21/19 Gather 6:55 Start 7:00 Hard Stop 8:00
• WHO: Any man or FNG
• WEATHER: 60 & Clear




Cuddy

5 brave souls posted for a repeat of Meatloaf’s Massacre.  Here’s why we are gluttons for punishment.

Mary

• Neck stretches – likely to never be done again
• Large Sun Gods IC X 10 F/R
• Cotton Carrot Pickers IC X 10
• Downward Dog calf stretches

Mosey to track where cinder blocks awaited, 14 of them to be exact – you never know how many will post for the Bear.

Thang

A repeat of the Iron Pax Challenge that I said after Thursday I’d never do again.  Never say never, or never say what you won’t do.  All exercises done with cinder block.

• 10 Man Makers
• 20 Overhead presses
• 30 Kettle Bell Swings
• 40 Goblin Squats
• 50 Block Irkins

All of this followed by 4 laps around track.  Repeat exercises, 3 laps.  Repeat exercises, 2 laps.  Repeat exercises, 1 lap.

Mary

No time or energy for it, so we carried blocks to the road for pick up.

Excellent work this morning.  All PAX completed the challenge in less than 53 minutes.

Announcements – Mr. Roboto: This weekend marks 3 years of F3 in New Bern.  Because of F3, we’re out here doing some strange things that at times really suck, but they would suck more if done alone.  And, it makes us better.

Well said, and thanks for providing the blocks yet again.

Like having children, it’s hard to imagine what YHC did before joining this great group of men for beatdowns multiple times a week.

YHC closed in prayer, very thankful for F3.

Don’t be a LTO.  McRib out!