• When: 08/10/19
  • QIC: Gander
  • The Pax: Plan B, Double Dipper, Little Dipper, II Fingers, Black Dog, Sandbagger, Peeping Tom, Cuddy, Blue Hawaiian, Morning, HoneyWagon, 420

A strong pax of 12 and a 2.0 posted this beautiful, humid morning to get their day right. This was my first back-to-back Q – so I was a bit concerned about getting up for it this am. However, as the pax rolled up, the motivation kicked in. Just a few had read the preblast and knew to bring a basket, volley or soccer ball – luckily we had just enough as several pax brought extras. No FNGs, so we jumped straight into:


  • Sun Gods 4CICx10, reverso
  • Downward Dog
  • SSH 4CICx20
  • Mountain Man Poopers 4CICx10
  • Imperial Stormkickers 4CICx10

The Thang

We started off with an Indian running from the front parking lot to the student parking lot and back to the front entrance steps.

At the front steps we partnered up for Coyote Uglys (wheel barrow walk up the steps with a merkin at each step, spin & return down with a merkin at each step). Flapjack, rinse & repeat.

We ambled to the low wall by the steps and proceeded to do 50 Push-Aways. Standing facing wall, fall forward to catch yourself, do an irkin and explode back off the wall to push yourself into a standing position.

We then moseyed to the band practice field where we lined up the coupons (basket, volley or soccer balls) at one line and full size cinder blocks 20 yds away. We did the following:

  • Squat Presses 2:00 min OYO AMRAP
  • Lunge Walk to second line
  • Ball Passes (ball between your feet, raise legs & arms and pass ball to hands and back down with arms & legs not touching the ground) 2:00 min AMRAP
  • Meander back to first line
  • Curls 2:00 min OYO AMRAP
  • Lt. Dan to second line
  • Pickle Pointers with feet on the coupon 2:00 min OYO AMRAP
  • Meander to my truck for a water break
  • Return to first line and partner back up for Bear Brawl (Bear Crawl with partner A in front pushing back on partner B’s shoulders or back to provide resistance) 20 yds; flapjack; rinse & repeat
  • Squat Presses 30x OYO
  • Lunge Walk to second line
  • Ball Passes audible to 20x OYO
  • Meander back to first line
  • Curls 30x OYO
  • Lt. Dan to second line
  • Pickle Pointers 20x OYO (memory is fuzzy here – gassing out)

We returned the coupons to my truck and did an extremely slow mosey back to the front of the school for:


  • American Hammers 4CICx20
  • LSF 4CICx20
  • LBCs SCIC OMUx30

I believe this captures most of the workout – it seemed much harder and taxing than it actually sounds. I was completely gassed – stopped 5 min early.

Despite the afternoon storm, several pax celebrated Double Dipper’s 2.0 birthday party – really glad to have you in the F3 community.

YHC closed in prayer. As always, thank you for the opportunity to lead!



Run around and do stuff…

  • WHAT: The Bear
  • WHERE: New Bern High School - Front Parking Lot
  • WHEN: Sat. 8/10/19 gather 6:45; hard start 7:00; hard stop 8:00; breakfast to follow
  • WHO: Any man or FNG
  • WEATHER: 74 degrees & 89% humidity!!!
  • WHY: To get our day started
  • PREVIEW: Bring a basket, soccer or volley ball. Maybe an extra one or two for those who probably have not read this far.

The Bear – No Modification Required

  • When: 08/03/19
  • QIC: Cuddy
  • The Pax: Goose, Gander, Stye, Door Knob, Goose, 420, 210(2.0), Double Dipper, Lil’ Dipper(2.0), Plan B, Black Dog, Winthorpe, Cuddy (QIC)

10 men + 2 2.0’s posted yesterday on a beautiful August morning. The rain that had been forecast was not to be found; therefore, we proceeded without modification.

Windmills x 10 IC 4CT
SSH x 25 IC, 4 CT
Sun Gods x 10 IC 4CT
Hillbillies x 10 IC, 4 CT
Various Stretches

Moseyed to the Boykin Field parking lot where we found some cones strategically placed 25 yards apart.

Round 1
20 Merkins – Run – 5 Burpees – Run – 20 Squats – Run – 5 Burpees – Run
Round 2
20 Werkins – Lunge – 5 Burpees – Lunge – 20 S. Squats – Lunge 5 Burpees – Lunge
Round 3
20 R. Merkins – Carioca – 5 Burpees – Carioca – 20 T. Squats – Karaoke – 5 Burpees – Karaoke

We then gathered at the entrance, where we did 20 Merkins, ran ¼ mile, did 20 more Merkins and returned.
Back at the cones we did 8 50 yard sprints. After every other sprint we did 20 exercises (Lunges, Squats, & Merkins). There was some mumble chatter about the appropriate wording of the 3 command start and YHC swiftly changed to On OUR Mark, Get Set, Go.
We then gathered the cones, did 20 Merkins – ran ¼ mile, 20 Merkins, ran ¼ to the covered area to complete our mile. Upon finding a box we did Dips, Irkins, WWII’s, (20 each IC) followed by 50 Calf Raises before returning to our boxes for a rinse and repeat.

Being spent, we stayed at the boxes for….

LBC x 30 IC
Low Slow Flutter x 20
Various stretching exercises

We then Moseyed to the front and closed with…

Double Dipper invited the crew, especially those with younger children to his house (next weekend I believe.) We closed with a short prayer.

I’m on point for tomorrow and Mr. Roboto has Bushwood, but we need more Qs!
Always appreciate the opportunity to lead.

No Gifts Please

  • When: 07/27/19
  • QIC: Goose
  • The Pax: Double Dipper, Little Dipper, Stye, Tree Frog, Gander, Door Knob, Chuck Wagon, Black Dog, Plan B and Goose (QIC)

8 Men and a couple of 2.0’s gathered on this “cool” July morning for a Goose Birthday Q. We welcomed a new guy (Not an FNG) Chuck Wagon from Charlotte Area. He just moved to town to be our new ROTC instructor at NBHS. Without a good story about his nickname we got started…


SSH x49 IC

C.Pickers x10 IC

Sun Gods x10 IC (forward and reverse)

Imperial Walkers x10 IC

Downward Dog Calf Stretches OYO




PAX enthusiastically moseyed to the practice field wall.

Timer set to :49 sec for each exercise:

-Peoples’ Chair

-Balls to Wall (BTW)

-Peoples’ Chair w/ OH Presses

-BTW w/ alternating shoulder taps


Moseyed to practice field infield for more :49 sec timer led exercises:

-Low to High Planks x49sec

-Burpees x10 OYO

-Low Slow Flutter x49sec

-Merkins x15

-Nolan Ryans (L and R) x49sec

-Mt. Climbers x49sec

Rinse And Repeat


Mosey back to the practice field wall.

-Peoples’ Chair x49sec

-BTW x49sec


Mosey to Student Parking Lot.

-American Hammers x7 IC

-AYG Run to next corner

-LBC’s x7 IC

-Backward Run to next corner

-Heel Touches x7 IC

– AYG Run to next corner

-Low Slow Flutter x7 IC

-Backward Run to next corner

-Burpees x10 OYO

-AYG Run with a partner to next corner

-American Hammers x7 IC

-Backward Run with a partner to next corner

-Burpees x10 OYO

-Backward Run to next corner


Mosey to Wasp Nest steps and wall

-Calf Raises 50CT OYO

-Peoples’ Chair x49sec

-Burpees x9 OYO (Total 49)


Mosey to front of school.




Chuck Wagon led Wipers x10 IC and some other ab exercises. Thank you for the assist.




Name-A-Rama, announcements and a short prayer. Hard Stop 0800. Thank you PAX for coming out to “celebrate” Q’s 49th. Welcome Chuck Wagon.

The Bear Backblast – One Small Step for a Man

  • When: 07/20/2019 0700-0800
  • QIC: Stye
  • The Pax: McRib, Mr. Roboto, Goose, Gander, Peeping Tom, Purty Mouth, Lil'Johnny, Rid-A-Pest, Cuddy, Door Knob, Black Dog, Double Dipper, Stye(QIC)

13 PAX converged on The Bear  for a birthday Q from YHC.  Started off with WarmORama consisting of IWx10/SSHx10/Lungex10/Hillbilly’sx10/Carrot Pickersx10 for a 50 rep total honoring 50 years since Neil Armstrong took that first step on the moon.
Moving on to the Thang took a snake run to the parking lot for a round of burpees starting at 10 with a mosey to the other end for 9 burpees – this pattern continued using half of the parking lot until we completed the set of 3 burpees.  Back to the starting point we skipped 2 and went to 1 Broad Jump Burpee(One Giant Leap for mankind). For those counting that put us at 53 honoring what would have been my brother’s 53rd birthday today.  A short mosey to the steps for 50 calf raises was more eventful than YHC planned with a small wasp sting to start the reps.(Always scout your Q location before the Q!!).  Mosey to the track for a deconstructed burpee mile with 3 laps followed each time by 12 Squats/12 LegThrust(added after lap 3 due to Goose mumble chatter)/12 Merkins and the 4th lap followed by 11 Squats/11 Leg Thrust/11 Merkins for a grand total of 47 reps for my birthday.  100 reps total for the Thang.  A short mosey to the benches for 20 Incline Merkins and 20 Carolina Dry Docks.  Another short mosey to the front for Mary consisting of 20 LSF’s/50 LBC’s/20 Box Cutters/50 LBC’s/Downward Dog.
COT/NameORama and YHC closed in prayer.  Thankful for the opportunity to lead.  Incredibly grateful for this F3nation and the ability to be a part of a tremendous group of men.

7s and 13s

  • When: 07/13/2019
  • QIC: Morning
  • The Pax: Plan B, Purdy Mouth, Little Johnny (FNG), Winthorpe, Blackdog, Cuddy, Peeping Tom, Little dipper, Double dipper, Door knob, Honey Wagon, Stye, Tree Frog, Toad (FNG), Morning

A strong group of 15 including 4 jrs posted for a humid Bear. Can really tell a difference in temps between the 7am and the 530a starts. 2 FNGs (Little Johnny – Purdy mouth 2.0 and Toad – Tree Frog’s buddy), mission and disclaimer announced and off we went.


  • SSH IC x 30
  • Carrott pickers IC x 20
  • Abe Vigodas IC x 20
  • Sun gods IC x 9 each direction
  • Burpies x 5 OYO
  • 2 Indian run lines around school
    • intermission in run at steps for: high knees x 20 ea leg OYO, calf raises x 50 OYO, dips x 20 together


  • 13s:
    • Merkins/Imperial walkers. Bear crawl there and mosey back
  • Peoples chair 5 count each man
  • 7s
    • Burpies/Mike Tysons. Lt Dan there and mosey back
    • Carolina dry docks/Am Hammers: High skip there and mosey back
  • Bear crawl Indian run


  • LBCs x 50
  • Low slow flutter x 30


  • Need Q for Fartlek on 7/15
  • Sasquatch in Greenville on 7/27
  • Prayer Requests:
    • Those in Gulf coast impacted by Hurricane Barry
  • Several were going to help double dipper move furniture at his house – strong work!

Great work on this hot, humid morning. Till next time!

7s and 13s

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Sat, 7/13. Gather 0655. Hard start 0700, Hard stop at 0800
  • WHO: Any man or FNG
  • WEATHER: Mid 70s. Doesn't look as wet as Fri morning
  • WHY: You know why