And Down the Stretch They Come

  • When: 05/02/2020
  • QIC: Morning
  • The Pax: Peeping Tom, Unicorn, Plan B, Sparky, Blackdog, Double dipper, Little dipper, Mathlete, Morning

Today was supposed to be the running of the Kentucky Derby. It has been postponed to September. But never fear race fans, 9 thoroughbreds posted on a cool Sat AM for our own 1 mi and a quarter jaunt.  No FNGs and off we went.


  • SSH x 20 IC
  • Windmills x 20 IC
  • M. Phelps x 20 IC
  • Ring of Fire with high knees and individual Burpees x 3 around circle

Indian run to track


  • Stacked workout followed by 1/8th mile run in following order
  • Bobby Hurleys x 5, Merkins x 10, Crunchy frogs x 15, Glute bridge x 20, AHs x 25, Lunges x 30 (started 30 ea leg then modified to 15 ea leg), LBCs x 35, Squats x 40, Mtn climbers x 45, WWIs x 50
  • For instance – Hurleys x 5 then run 1/8th mile; Hurleys then Merkins then run; Hurleys, Merkins and Crunchy Frogs then run and so forth

By time we completed all that work, time was out. Moseyed to parking lot for the Count, names and Prayer.

Strong work. Have a Mint Julep today!

The Bear

  • When: 04/11/2020
  • QIC: Double Dipper, Black Dog, Plan B
  • The Pax: Double Dipper, Black Dog, Plan B, Little Dipper

With no Q on the books, Pax of 4 divided and conquered.  Warmup by Double Dipper, then run to the track, where Black Dog lead us in  merkins, lunges and burpees at each corner, then to the overhang where Plan B lead in some work using the blocks, railings and steps, back to the front for Mary, closed in prayer by Little Dipper.  Happy Easter.

4-4 Bear

  • When: 04/04/20
  • QIC: Winthorpe & 2 Fingers
  • The Pax: Winthorpe, 2 Fingers, Plan B, Double Dipper, Little Dipper, Peeping Tom.

6 Dudes showed for a rather cool morning.  No scheduled Q so it was a split Q with Winthorpe for the first 1/2 and 2 Fingers to bring it home.

Warm up – SSH, Cotton Pickers (side to side instead of front to back), Sun Gods, Quad Stretch, Down Dog, Plank into slerkins x 10.

Moseyed to covered area.

50 calf raises for Cuddy.

Moved to the wall for Australian plank jacks x 15 ic, Peoples chair with overhead arm press x 20 ic, Australian mountain climbers x 15 ic.

move to blocks for blocks squat x 30 jog to and complete rocoon crawl wall #1, jog to and complete raccoon crawl #2.  5 rounds.

back to the steps for 50 more calf raises.

back to wall for round 2 of Australian plank jacks x 15 ic, Peoples chair with overhead arm press x 20 ic, Australian mountain climbers x 15 ic.

Moved to the blocks for box jumps x 25, mosey to the ramp and complete railing crawl down.  3 rounds.

Turned the Q over to 2 fingers.

Norwegian lunge?  (one leg on block and squat with the other leg) x 10 each leg.

Moseyed to the track.

10 burpees.  mosey 1/4 track for lunges x 10 each leg, mosey 1/4 track for American Hammers x 10, 1/4 track for LBC x 10, 1/4 track for leg lifts x 10.

1/4 track for American Hammers x 10, 1/4 track for American Hammers x 10 ,lbc x 20, 1/4 track American Hammers x 10, lbc x 20, leg lifts x 10, crunchy frogs x 20.

Moseyed back to the front for count, name and prayer!

Social distancing was practiced @f3flanksteak!


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.