04/13/2020 Virtual Fartlek

  • When: 04/13/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Pyro

Pyro covered 3.3 miles and completed progressive BLIMPs.  One stop left him in front of Purdy Mouth’s house, inspiring a potential addition to the Pax for the Wednesday Virtual Workout.  Aye!


BB- Good Friday Virtual Workout

  • When: Friday 04/10/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Bomble, 2.0 BackTuck (Bomble), Doorknob, @F3FlankSteak, 2.0 Poo Bear (Flankers), 2.0 FNG- Now Tiny Dancer (Flankers), Pyro

A record Pax of 7 posted for the virtual workout.  Ironically, Bomble’s 2.0 Flounder Fartsacked.

Everyone covered 3 Iron Cross-centered cycles (see Preblast for info).  Below are pics of Bomble and BackTuck, and Pyro’s aftermath, an ode to Jocko Willink (@jockowillink).

Appreciate the company and #Accountability! Aye!



  • When: Friday 04/03/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Bomble, Mr. Roboto, Pyro

See the Preblast for the workout guidance: https://f3newbern.com/2020/04/02/friday-04-03-2020-virtual-workout/




Mr. Roboto:

100 merkins, 200 deep squats, 100 Big Boy Sit Ups, 100 Calf raises and 2 slow laps.


Burps 20
CR 50
Ski 20
Merk 15
Deep sq 20
LBC 50
AH 27
Maktar 15
Jump Sq 10
Mtn cL 15
Shoulder 25
Mary C 25
Hello Dol 25
WA merk 10
Sq Jax 10
Peter Parker 10
Burp 2
Run/walk 2.75 mi


100 Mountain climbers

200 Shoulder Raises (with half-brick coupons)

100 Mary Catherines

200 Dollys

100 Wide Arm Merkins

100 Squat Jacks

7 quarter-mile laps


We’ll bring this workout back again over the coming weeks.

Looking for more to join this week, and welcome others to Q!


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!

03/27/2020 Virtual Workout

  • When: 03/27/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Mr. Roboto & Pyro

See PreBlast for the full workout plan: https://f3newbern.com/2020/03/26/5435/

The Thang:

Follow the list below, with a 1/4 mile lap in between the exercises.

Modifications definitely at work:

Mr. Roboto: 100 reps between 5 exercises and then a lap.


50 Burpees: 10 then a breather.  No idea how II Fingers did 50 in 3.5 minutes.  Lap.

50 Burpees. Lap (The 100 Burpees took quite a while, the missing side-by-side #accountability is felt!)

Got the calf raises, ski abs in with a lap after each.  Superset of 25 Merkins/Squats x 4 (100 of Each).

110 LBCs before out of time.


Look for a Virtual AO next week that continues to work through the list below, starting with 200 LBCs and a lap!

Need more to join, I know there’s a cadre out there Fartsacking, text me (252-670-6023) and we’ll hold a #0525AMGathering by Text to Hold Accountability!



03/25/2020 Virtual Workout

  • When: 03/25/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Well, just Pyro.

See Preblast (https://f3newbern.com/2020/03/24/03-25-2020-virtual-workout/) for the workout.

The beauty of a Virtual Workout is the expectation that others may be posting and #accountability.  Although a long ranger in the moment, it was unknown so it worked out better than fartsacking in that rain.

Modifications occurred, skipping a bunch of running and staying in the carport, getting through 3 cycles of the 4 stations.



Backblast for 03/23/2020 Virtual Workout

  • When: 03/23/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Mr. Roboto, Mrs. Roboto, Roboto Dog, Pyro

See preblast for the Warm-O-Rama/Thang/Mary.

Mr., Mrs. & Doggo Roboto completed the 6 Laps/BLIMPS and an extra set of Burpees for good measure.

Pyro completed the 6 Laps/BLIMPS and stopped 2 minutes early because he’s markedly out of shape from too many Crema Brew Peanut Butter Chocolate Chip cookies.


Blood Drive Convergence

  • When: 02/12/2020
  • QIC: American Red Cross
  • The Pax: 420, Haggis, Winthorpe, Bitcoin

There was an impromptu convergence this morning at First Presbyterian Church, where the American Red Cross was having a Blood Drive.  As a sign of our collective interest in male community leadership, at least 4 Pax posted to give the gift of life.  Please add a comment below if you attended, but were not mentioned in the Pax listing above.

YHC is sure that the recipient of each pint will be fully invigorated by the F3-enhanced blood coursing through their veins.