Coming Home (Band of Brothers)

The theater is open 0530 for another episode of Band of Brothers!

QIC: Bo is home after a 5 day journey in the west!

Come ready to move…

Where: Antrim Park

Invite a friend

2.20 back blast…all you got!

Where @f3 brick city 0530-0615

Who Crossgrain

The thang!
YHC showed up around 0515 to scope the place out and come up with plan B if needed. After staying up way late drafting up a workout and not a plan B he decided there must always be a plan B. Well 0530 comes around and not a soul in sight. Which leads to plan C!

Teach stretch 20 seconds each side.
Hamstring stretch 20 seconds each side.
1.2 mile run without stopping.
Got back to start did 40 push-ups without stopping.
Another 1.2 mile run this time stopping when needed to do 10-20 push-ups. Ending with 2.5 miles and 200 push-ups total.

Circled up for a count of 1.

Thanks for letting me lead! 😂😂😂

The Bear Back Blast 2.19.18: President’s Day

AO: Camp Willis (Jones M.S.)

QIC: Grovetucky

PAX: Crossgrain, Jumper, Wildebeast, Rash, Dimon, Bootleg, Teach

YHC had a little downtime yesterday and used it to review the F3 nation exicon to read up on some new exercises to bring to the PAX. It’s a great resource and I encourage all of the upcoming VQ’s to give it a look over.

Most of the PAX was assembled at the shovel flag when YHC arrived at 0526. A little mumblechatter commenced and then at 0530 the disclaimer was given.

The work out started off hot with burpees x 16 OYO (for our 16th President Abraham Lincoln). Teach then casually strolled up and then the PAX mosied to the far end of the stadium bleachers for COP:

SSH x 32 IC (32nd President, Franklin Roosevelt)

burpees x 5 OYO

Cotton Pickers x 15 IC (15th President, James Buchanan)

burpees x 5 OYO

Frankensteins x 12 IC (12th President, Zachary Taylor)

burpees x 5 OYO

Overhead claps x 45 IC (45th President, Donald Trump)

burpees x 5 OYO

hamstring stretch on one knee with other leg extended outward x 30 seconds, then switch legs

Then run a brisk 200m at a 7:00 minute/mile rate, paced by Wildebeast, then the Thang:

Low and slow squats x 20 IC (20th President, James Garfield)

Fire Drill, high knees in place then PAX calls out “fire” and everyone drops, roll right, one merkin, roll left, one merkin, jump up and resume high knees until the next PAX calls out “fire”

Outlaws x 15 each direction (in flutter kick position with legs together, make a big “O” motion)

Then mosey 2-1/2 laps to the stadium bleachers

hollow rocks x 10 (10th President, John Tyler)

reverse crunch x 40 (40th President, Ronald Reagan)

Walking derkins x 10 to the right, x 10 to the left

LBC x 40

Walking derkins x 10 to the right, x 10 to the left

Then mosey to the dip bars for a variation of morning call, one PAX does 5 dips, the rest of the PAX does a Gorilla Humper for each dip, then the next PAX does 5 dips and so on.

Then a second round with Monkey Humpers for each dip

Then mosey to the shovel flag for a little stretch with:

Windmills x 14 IC (14th President, Franklin Pierce)

Double toe touches x 21 IC (21st President, Chester Arthur)

At this point the rain started to come in heavy as we finished out:

Dying cockroach x 20 IC

5 burpees OYO

WWI’s x 10

The cold rain encouraged a rapid name-o-rama, COT, and YHC led us out in prayer.

Way to push yourselves this morning through 45 minutes of constant motion. We tried a few new things and I promise more new exercises to come. Remember to sign up to Q at Click on ‘menu’, then click on the ‘Join Us’ tab, then click on ‘Q Schedule’. Bo will open up the March Q schedule soon. I’m looking forward to beatdown from some VQ’s.





The Theatre Back Blast 2.17.18: Helter Skelter

AO: The Theatre (Antrim Park)

QIC: Grovetucky

PAX: Gimpy, Bumper (respect), Savannah (respect), Kournikova (respect), Jumper

YHC made the first appearance at the 0700 Saturday workout in about in 2 months. I love “The Van” workout, but I enjoyed the extra hour of sleep and the chance to see some of the PAX that I haven’t seen in so long. At 0700 we took off on a mosey to the lower parking lot. There was some mumblechatter about the lack of a disclaimer, but it was a veteran group, they know what they are getting to. At the end of the lower parking lot COP:

SSH IC x 30

Sun God’s IC x 15 front, x 15 back

Hillbilly’s IC x 20

Windmills IC x 20

Can-opener stretch each leg x 30 seconds

Cotton-pickers IC x 15

Burpee’s x 5 OYO

Then mosey to the hill for quad-burn seven’s, Diamond merkins at the bottom (6,5,4,3,2,1) then run up the hill backwards and Star Jumps at the top (1,2,3,4,5,6) and run down the hill forwards. Plank at the bottom until the six finishes.

LBC x 50

WWI’s x 10

Next mosey to the flag for some block work:

2-arm Curls x 25

overhead press x 25

skull crusher tricep extensions x 15

block merkins x 5 sets, one set consists of one merkin with both hands on block, then one merkin with left hand on block, right hand on ground, then one merkin with both hands on the block, finally one merkin with right hand on block and left hand on ground.

Then mosey to the running path and back

2-arm curls x 15

overhead press x 15

flutter kicks IC x 25

Then mosey to the tennis court for walking merkins to the left for one tennis court, then walking merkins to the right for one tennis court. Then up against the fence and hold in the chair position for 10 count from each PAX, then a final 10 count all together. Then BTTW for 5 count from each of the PAX, then hold for a final 5 count together as a group. Next, inch-worm merkin alternating with a burpee broad jump along the width of two tennis courts.

Next mosey back to the blocks for:

2 arm curls x 15 IC

Then bearcrawl and pull the block through (alternating arms) back to the parking lot (about 30 yards).

Mosey to the basketball court for broad jumps over the planking PAX along the length of the court

Finally, back to the shovel flag:

Hollow rocks x 10

Monkey humpers x 60

** We did Freddy Mercury’s and a hamstring stretch somewhere along the way, the problem with a random plan is writing the back blast!!

Finished with 10 seconds left, name-o-rama, COT (prayers for Savannah’s friend who lost his 98 y.o. mother and thoughts and prayers out to Mariah, Tony Packo, and Van-Damme as they are competing at the Ft. Bragg Heavy Ruck as we speak). Jumper led us in prayer then off to Tim Horton’s for coffeteria.

I had no specific plan for this workout, just wanted to do a bunch of random stuff. When one area of the body feels overworked, just picked an exercise that focused on another area. I remember feeling nervous the first several times I was Q, but I can honestly say that it gets easier and easier everytime. For those who are apprehensive to Q, I encourage you to get out of your comfort zone and try it! You will become stronger for it!! I hope to see more and more members of the PAX sign up to Q soon. Just go to, click on menu, then click on the ‘Join Us’ tab and finally click on ‘Q schedule” to sign up.






The Theatre Pre-Blast 2.17.18: Helter Skelter

AO: Antrim Park (a.k.a The Theatre)

When: 0700-0800

Who: All PAX and FNG’s who want to get better

What: A mix match of different exercises with continuous movement