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

With Cheese Please

  • When: 06/29/19
  • QIC: 420
  • The Pax: Stye, Tree Frog, Double Dipper, Black Dog, Lil' Wayne, Cuddy, HoneyWagon, 420

A Pax of eight showed up on a predictably warm late June morning to get some work in befoe a week of festivities.  We started of with Warm-o-rama:

SSH’s IC x 25; Cotton Pickers IC x 15; Downward Dog OYO; Windmills IC x 10; Sun Gods IC x 20

Mosey to front steps for 100 calf raises (20 per step) and then mosey to band field for:

The Quarter Pounder (hence the name of the work out).  Tennis balls we laid out 25 yards apart over 100 yards.  Sprint to 1st ball-25 Scorpian Dry Docks and back peddle back to start.  Sprint to 2nd ball-50 American Hammers and back peddle to start.  Sprint to 3rd ball-75 Mt Climbers and back peddle to start.  Sprint to 4th ball-100 SSH’s and back peddle to start.

Mosey to benches:  10 Derkins, 15 Dips, 20 Bulgarians Lunges, 25 Irkins, 30 Step Ups

Mosey to the track for the Merkin Mile.  4 Laps around the track with 25 Merkins in between each lap.

Mosey to the overhang area steps:  100 calf raises-20 per step

Pick a box for:  10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkins, 30 Step Ups

Then 100 Squats OYO

Mosey to the front for Mary:  Low Slow Flutter IC x 20, Freddy Mercuries IC x 20, LBC’s OMU x 50

Count off, name-o-rama and closed in prayer.

As always honored to lead.  Great way to start the weekend-hope everyone has a safe week.


Impromptu Q’ing!

  • When: 06/22/19
  • QIC: The Pax
  • The Pax: Double Dipper, Winthorpe, Black Dog, McRib, II Fingers, Gander

A hearty pax of 6 posted in perfect weather to get their Saturday’s off to a beautiful start. No FNGs, no Q, so we divided, shared and grumbled the whole way. As we Q’ed on the fly, this is all coming from memory, so it may not be 100% correct – so I apologize for leaving anything out or shortchanging anyone’s Q. Let it be known, it was a pretty good beat down.

Warm-o-Rama by McRib

  • SSH 4CICx15
  • Carrot Pickers 4CICx15
  • Heisman Shuffles 4CICx10
  • Various Stretches – legs, shoulders, arms

The Thang by The Pax

Mosey to the band practice field for various partner exercises as follows as called out by  the identified pax:

  • (McRib) Partner A does a backward run approx 50 yds & returns; Partner B planks – rinse & repeat 3x
  • (II Fingers) Partner A does Lt. Dans approx 50 yds & returns; Partner B squats on way out, LBCs on way back
  • (Winthorpe) Partner A sprint 100 yds & return; Partner B Freddie Mercuries
  • (Double Dipper) Partner A does army crawl 10 yds; to a medium crawl 15 yds; to a bear crawl the last 25 yds then up to a sprint the last 50 to then ‘drag’ Partner B back 50 yds (very difficult); Partner B did something while waiting – can’t remember!
  • (Black Dog) Pax together moseyed 100 yds with every 5th step being a layup jump; return 100 yds at full speed with every 5th step being a layup jump
  • (Gander) Got us the hell away from that field!

Mosey to benches for a little arm work:

  • (Gander) Claim a bench for speed work on my count: 10 dips, 10 irkins, 15 dips, 15 irkins, 10 dips, 10 irkins
  • (McRib) 7’s between the bench doing dirkins and the building doing BTTW for an ascending 5 sec count: 6 dirkins, 5 sec BTTW; 5 dirkins, 10 sec BTTW, etc. Movement between the stations was a low basketball defensive slide.

Mosey to the football practice field:

  • (II Fingers) Split into teams of 3 with 3 stations to rotate OYO. 5 pull-ups; 15 squats; 20 merkins – rinse & repeat 5x

Mosey to overhang area:

  • (McRib) 20 heel raises per step
  • (McRib) Scale back down the handrails

Mosey back to front of school for Mary:

Mary by Winthorpe

  • Bro-ga – various moves & contortions
  • Boat/Canoe
  • Dying Cockroach
  • LBCs

Count-o-rama, name-o-rama.

No announcements, closed out in prayer. Good workout!



The Bear – 6/15/19 – Change in AO

  • WHO: Any man or FNG

    • We failed to discuss the conflict with NBHS graduation tomorrow morning at The Bear. Since we have no Q at this point, I am suggesting the same AO relocation as last year to Lawson Creek Park. I will not be posting or I would take the proverbial bull by the horns.

      If you are planning to be there, please step up today to Q. When you do sign up to Q, you can choose whatever AO you would like – just include it in the Preblast.



The Bear – Preblast and Backblast

  • When: 06/08/19
  • QIC: II-Fingers
  • The Pax: Double dipper, Goose, Black Dog, Stye

Surprise Q at the Bear.

Warmup – typical

Thing – mosey to track

40 Imperial walkers, 30 Squats, 20 Plank jacks, 10 Merkins

Run 1 lap, 30 Squats, 20 Plank jacks, 10 Merkins

Run 1 lap, 20 Plank jacks, 10 Merkins

Run 1 lap, 10 Merkins

Crossed LBCs, American Hammers

Learned that Double Dipper is a wealth of knowledge about exercise technique (serioiusly)

20 leg raises, 5 pull ups

Double dipper crossed situp bicycle exercise, followed by American Hammers w/ mods

Run to covered area

Dips x 20, One legged squats x 20 each leg

Dips x 20, One legged squats x 20 each leg

Leg raises x 50



American Hammers

Crunchy Frogs

End in prayer.



12 days in the 6th month

  • When: 06/01/2019
  • QIC: Morning
  • The Pax: 420, 210, Blackdog, Winthorpe, II Fingers, Double dipper, Morning

Cooler temps were welcomed this morning. 7 of us showed up ready to roll on this first day of June and off we went.


  • SSH x 40 IC
  • Sun gods x 15 each arm IC
  • Slow windmills x 20 IC
  • Oz quad/hams stretches OYO
  • High knees  around circle with 1 Merkin on call

Mosey to practice field


  • 12 Dog Days of Summer (Days were cumulative – i.e. Day 5 including Merkins, Squats, Burpies, MH, CWM) followed by run to opposite corner cone
    • Day 1 – Catalina Wine Mixer x 2
    • Day 2 – Monkey Humpers x 4
    • Day 3 – Burpies x 6
    • Day 4 – Squats x 8
    • Day 5 – Merkins x 10
    • Day 6 – Dying cockroach x 12
    • Day 7 – Lunges 7 each leg
    • Day 8 – Travoltas 8 each side
    • Day 9 – Imperial walkers x 18
    • Day 10 – Plank jacks x 20
    • Day 11 – American Hammers x 22
    • Day 12 – Low country crabs x 24
  • Bleachers
    • Derkins x 20
    • Inclined merkins x 20
    • Dips x 20
    • Last bleacher row inclined merkins x 20
  • Wall
    • People’s chair 10 count each man down the line
    • Balls to the wall 10 count down the line
    • People’s chair with air presses 10 count down the line
  • Steps
    • Step ups 20 ea leg OYO
    • Calf Raises x 50 OYO


  • Low Slow Flutter x 30 IC
  • Box cutters x 30 IC
  • Oblique crunches x 20 each side


  • Winthorpe on for Fartlek on Mon
  • Sasquatch in July

Always a pleasure, until next time….

The Bear

  • When: 05/25/2019
  • QIC: Winthorpe
  • The Pax: Blue Hawaiian, McRib, Ingrown, Cuddy

5 dudes gathered on a warm Saturday morning for a little workout push.  No FNG’s so we jumped right into …

Sun Gods
Cotton Pickers
Down Dog & Up Dog
Several Leg Stretches


Mosey over the Football parking lot…
1st corner Burpees X 5
Backwards Run to 2nd corner Burpees X 5, 10 Squats 4 count in cadence
Kareoka to 3rd corner Burpees X 5, 10 Squats, 15 Spider Man
Backwards Run to corner 4 Burpees X 5, 10 Squats, 15 Spider Man, 20 Merkin OYO
Mosey to the covered area for partner work.

1st set Partner A does Dips X 30 Partner B does Balls to the Wall (swap)
2nd set Partner A does Step Ups X 25 Partner B does World War I’s (swap)
3rd set Partner A does Dirkins X 25 Partner B does American Hammers (swap)
4th set Partner A does Box Jumps X 20 Partner B does Freddy Mercury’s (swap)

Rinse and Repeat that whole Thang

Sticking with partner work we moved to the back of the covered area to a little grass area.1st set Partner A does LBC’s while Partner B does Runs to the Football Parking lot and back. (swap)
2nd set Partner A does Australian Mtn Climbers X 20 Partner B does Raccoon Crawls. (swap)
3rd set Partner A does SSH’s X 25 Partner B Runs to the bottom of the covered area steps and back. (swap)
Mosey to the front under the shady trees for …

Each man called out an exercise …

McRib – Dying Cockroach – In Cadence four count X 25
Blue Hawaiian – Sweat Angels (like snow angel) in cadence X 15
Cuddy – Back Stretch
Ingrown  – 007’s
Winthorpe – Chilcut with lifting one leg at a time then push into plank and 3 push ups to finish

Q took us out in prayer

Good work men.  Everyone have a great holiday weekend!

Aye, Winthorpe