Author Archive Fiji

“FORE” Bushwood Relaunch!!

DiCCS Reviewed with new social distancing measures!!!
Fiji and OneStar had the pleasure of hosting a stellar group of 9 PAX for a good pre golf game warmup!

The Warmup:

Mosey around to main parking lot at MES!!
18-imp Walker
18-mtn climbers
18-calf stretch

OneStar led the pax  to rock pile and select their one and only “ROCK”!!

Triangle of pain
3 stations
9 total exercises-with rock
Divided Pax into 3 groups-changed stations after each exercise-do 1 burpee when arrive at next station

Lower body station
18-lunges-single count
18-kettle swings

Core station
18-am hammers-single count
18-Freddy Mercury-single count
18-lbc with rock on chest

Upper body station
18-shoulder presses
18-tricep presses

Fiji took over for the 2nd half of the pregame warmup and let the Pax on a easy mosey to the Wall at the rear parking lot at MES and split the Pax into teams of 2

Partner 1 runs around circle and does 5 Mike Tyson’s mid way while partner 2 starts the 1-2-3-4 exercises. Rotate upon finishing each lap!

101 Merkins as a team
101 Donkey Kicks
202 LBC’s
202 Heels to Heaven
Finished with the traditional Indian Run and Fijian Quickfeet to round off a wonderful 45 min pre-golf warmup!!



Gents, sorry for the late backblast but the hectic day got the better of me today.  Glad I started it the way I did.  Enjoyed seeing everyone this morning and it was an honor to led you men today and the 2.0’s!!  Great work this morning gents!  It was a hard and tough workout but everyone came through with flying colors and not much chatter about Merkins or Mike Tysons!!  We finished strong TOGETHER!!


Goodfella and Carb Load at Dromedary tomorrow at 6am

The 100 PAX Challenge!!  Donate $100 per PAX to reach Goal of $10,000 to support a few of our local charities at this time of NEED!!

All Pax took a knee and One Star led us off with a prayer!!

2 Man 9 Hole Scamble at Bushwood CC

2 Man 9 Hole Scramble at Bushwood CC

15 Pax rose early this beautiful morning with hopes of enjoying a casual round of golf at Bushwood CC.  They would soon realize the 2 man scramble they signed up for would have them screaming FORE!!

Warm Up:
Mosey lap around to front entrance of school parking lot and circled up
  • 20 Imperial Walkers in Cadence
  • 20 Low Slow Squats in Cadence
  • 20 Mountain Climbers in Cadence
  • 20 Merkins
The Thang:
1/2 mile run around Marvin Creek finishing at the front parking lot of Bushwood CC. A quick tutorial of the key fundamentals of a golf swing was shared with the Pax.  As a result a heavy focus on shoulders and core would set the tone for the 2 man scramble!
Pax Partnered up! 9 holes (at each street lamp) with 100 of each of the following exercises listed below. 1 partner began the exercise at hole 1 while the other partner ran the 9 hole course and then switched. Each 2 man team moved together thru each hole.
Dry Docks
Freddy Mercuries
Mike Tyson’s
Heels to heaven
Bobby Hurleys
American Hammers
Great work today gents and hopefully the Q didn’t let any of you down, Mike Tyson’s at hole 5 was no bueno for any of the Pax but everyone finished the hole with a birdie and moved on! We unfortunately ran off the cart part after hole #8 and did not get to finish the 9th hole but did get to enjoy a musical mix of Bob Marley, Scorpions, and some Cody Jinks as is expected at Bushwood!!

Did you know Fijian’s love 80’s Hairbands Also!!

DiCCs info given

Warm up:
Mosey lap around to front entrance of parking lot and circled up at YAMA
  • 20 Imperial Walkers in Cadence
  • 20 Low Slow Squats in Cadence
  • 20 Side Shuttle Hops in Cadence
  • 20 Mountain Climbers in Cadence
The Thang:
Start at YAMA with 4 Merkins, then to next restaurant/stores and Big Boy Sit-ups with respect to letters on the business signs keep alternating till you return to YAMA and do Mary’s. Treated with “Signs” by Tesla!
Mosey to South Parking Deck and group at bottom! Pay respects to an NBA legend Kobe! 8/24
Start with 8 Mike Tysons and run to next level and 24 Donkey Kicks, next level 8 Mike Tyson’s then 24 Donkey kicks, then wait at top with Mary’s till the 6 arrives!
Partnered up for StairMasters!
200 Carolina Dry Docks other partner runs down stairs and then back up!
200 Jump Squats partner runs stairs
200 Heals to Heaven partner runs stairs
200 Donkey Kicks partner runs stairs
200 Wall Seat Air Presses partner runs stairs.
Q called an audible as all time was winding down. The Pax completed approximately 75% of said exercises!
Pax were asked to pair up with a partner of similar speed for the next set of exercises which comprised of sprint races for each 50 yard straight stretch of the parking deck all the way down to the bottom! For some brilliant reason (maybe the high of DryUary coming to an end) I chose Transporter, 5 straight loses and 175 heart rate were the final results a few minutes later but felt great to get pushed to the limits! Treated by the soothing music of Twisted Sister “We’re not gonna take it!
Finished with the Fijian Fire Walk!
2 minute warning: do quick steps with a merkin on the down called by the Q!
Great work today gents and hopefully the Q didn’t let any of you down, hope everyone enjoyed a little Fijian flare and the 80’s hairband music list with a little mishap of a hostage takeover of my Spotify by my daughter!
Pax: Fiji, Big Tuna, Lazyboy, Chipotle, Astrobe, Jobe, Big Ben, Mighty Mite, Delta, Swimmers, Shopdog, Posse, Transporter, Alf.
Site Q school tomorrow at Cuthbertson Middle at 6:30.
Q school next Saturday at Cuthbertson Middle @ 6:30
Encourage anyone who has led a F3 less than 3 times or would like to get gain additional knowledge before leading to attend and learn while getting a great workout in!
Transporter updated us with some great news on Doc’s speedy recovery and him reverting back to his good old self by setting new walking records at the rehab facility!

A Fijian Tribute to Da Vinci’s 4 year Anniversary!

24 Pax showed to pay tribute and honor Da Vinci’s 4 year anniversary this chilly morning!


I am not a professional, you cannot sue me, f3, or Chick-fil-A!

Started the crisp morning with a mosey across street into Blakeney towards 131 Parking lot.


Ready position, in Cadence on my count!! Exercise!

  • 15 Imperial Walkers in Cadence
  • 15Low Slow Squats in Cadence
  • 20 Mountain Climbers in Cadence
  • Calf stretch followed by upward and downward dog!
  • Few Pax got a little excited as they thought Fiji was gonna lead them through a study of the Kama Sutra!

The Thang:

Mosey over to the Target lot. Final 4 Weekend, Dean Smith ( Respect to the legend) 4 Corners

100 Merkin 4 Corners

Start with 10 Merkins, Run to corner 2. 10 Merkins. Run to corner 3. 10 Merkins. Run to 4. Repeat Twice and finish with 20 Merkins. Did LBC’s and Heels to Heaven as Mary till the six came in!

Repeat with Bobby Hurley’s(not a favorite of UNC fans) (100)

Repeat with Monkey Humpers as a show of respect to the Dookies (100)


Mosey through Blakeney to the staircases at the Little Gym and Unlightened Yoga

Tribute to #59 Luke Kuechly

Start with 5 Burpees! Run up stairs to middle of building. 9 Jump Squat. Run down opposite stairwell and back to launch. 5 Burpees. 8 times for his 8 seasons! American Hammers as Mary!


UNC getting TKO’d this year as chances of not being involved in the Madness of March is becoming a reality with each passing day!

Mosey to fountain area by Brixx. Partner 1 runs to the fountain by Banana Republic and does 5 Mike Tyson’s against wall while partner 2 starts the 1-2-3-4 exercises. Rotate upon finishing each Tyson combo.


100 Derkins as a team

100 Step Ups as a team

100 Dips as a team

100 Heels to Heaven

Mosey across AK Road to BB&T parking lot, circled around for the Fijian Ring of Fire. Quick-feet followed with a merkin on the down call by each Pax till the final 2 minutes ran out!

Mosey back to CFA lot and wrapped up!

Great work today gents, everyone pushed it hard and got a great workout in!

Followed by the great news on Chopper’s test results! All clear!

Taco Stand led us out with a great prayer!

Thanks to Bucky and Mighty Mite for giving me the opportunity to lead!!