Lucky 7’s at Possum Trot 3/24/21

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FNGs: None
Warm Up: Mosey across bridge to shopping mall parking lot. (SSH, Frankenstein’s, SFAC, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers all I/C). Mosey to Bank and say Pledge of Allegiance. Mosey down to bottom of hill.
The Workout:  Lucky 7’s > at the bottom of the hill was an AB exercise for 7  reps. Run to the stop sign at top of the hill and do 7 reps of various styles of Merkins. There were 7 PAX so we made it one time around on each person calling out their exercise.
Mary: None
Announcements: Several but they had passed.
T-Claps (Recognition):  Endo for finishing the circuit.
Prayer: unspoken

4.3.21 Ground Pounder – You should have been there

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FNGs: None 

5 HIMs posted to GP for some fun, games, and mumblechatter.  YHC brought the music box, discs and basketballs.  

Warm Up: 10x3cts of: Good Mornings, Willy Maze Hays, Windmills, Fazio Arm Circles (both directions), 20x3ct SSH.

The Workout

Circle of Rock: Mosey to the rock pile pick a MLarge rock.

3 sets of 10x3ct: Curls for the girls (or whatever your partner’s gender neutral pronoun might be), Overhead Tricep Press, Rut Rows, and Ground Pounders.

Mosey to the putting green

6 shots at the green, bear crawl to your disc and lunge walk back. (if you happen to make it,  no exercises are required crawls required).

6 shots to make it a dozen but add in exercises in-between throws (10×3 ct Squats, SSH, Emperial Walkers, LBCs, Freddie Mercuries, and Box Cutters)

Mosey to the B-ball court for 3 rounds of knock out

2 balls in play, line up and try to knock out the HIM shooting in front of you. Once you are knocked out, PAX exercise till last man is standing.  Moroccan Night Clubs, SSH, and Prisoner Squats

Mosey to half wall

3 sets of 10×3 ct Single Leg Step Ups, Dips and Derkins

5 minutes of Mary:

10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.

Announcements: 3rdF at Umbrella Thrift, Wilmington Marathon/Half April 16th, Ultimate at Mutiny on Monday.

T-Claps:  Bobby Boucher, Forceps and Dauber doubled down w/ posting U-Turn

Prayer Requests: For YHC’s friend Todd who is recovering from a heart attack and was on life support for a week (respirator removed on Friday).  For Fumunga’s M who is very close to delivering their first child. Praise for Gump’s new job. For the safety of all those traveling for Easter weekend.

 

Easter Egg Hunting at U-turn

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FNGs:none

Warm Up: Quick jog around parking lot.  Circled up for SSH, Good morning, Moroccan Night Clubs, Daisy Pickers, Static Leg Stretches

The Workout:  Pre, pre blast tempted PAX with an Easter egg hunt with lots of prizes.  Secured a wingman (Fanny Pack) to plan out the morning and help with execution.  We met at 0515 and set off with a basket of 75 eggs.  As I drove with my hazards on, Fanny Pack gentle threw eggs out the open window on the grass by the sidewalk (trying to find well lit areas).  But there were more goodies in store.  One of our best runners (Vasoline) is notorious for searching for 4 things during his early morning runs:  sport balls (e.g. tennis, golf, lacrosse), money, tools, and the elusive albino deer.  YHC had 6 special balls and 2 pics of the elusive albino deer.  Would Vasoline or any of the PAX find these beauties?  Time would tell.
Before runners started reverse U-turn standard 5-plus mile route or 3.5 mile route, YHC highlighted the following rules:  only PAX who began U-turn were eligible; based on 19 PAX, three egg minimum (no more than 4); must return eggs to YHC at Mary.  Prizes awarded post COT.

Dauber ran with Mookie, Bobbie Boucher and Forceps.  Headlocks work fellas.  I promised Mookie I would come out to Kung POW if he returned the favor; a man is as good as his word.  Same thing with Forceps:  he HC’d after I committed to Ground pounder.  Always great catching up with Mookie.  He reminded me of a certain t-shirt when I announced I had to divert to the woods.  Thanks for picking up the 6 too Mookie.  We caught up with Bobbie Boucher and Forceps and continued mumble chatter.  With first ones in, we slowly saw additional PAX come into the parking lot.  I think Emeril took a short cut to and came in hot needing to adjust gross weight at Panera’s. Within 15 mins, all PAX were accounted for.


Mary:  The thought was there but then we began collecting the eggs for my M and may have forgot.  PAX grabbed their tickets and were eager for the numbers to be called.  Vasoline was very excited about his discoveries:  two golf balls, a penny, and a tennis ball.  I pleaded ignorance.  Emeril founded a golf ball too.  Fanny Pack found an albino deer.

I pulled out my phone and showed pax my dubious pic of the “Dauber” sport balls.  See pic.

YHC drew the first ticket and called the lucky number:  Winner – Bobbie Boucher.  He then drew the next winner:  Forceps who then drew the final winner, Alpine.  Each Winner chose an envelope.  Gift cards from local merchants in each envelope.  PAX happy.  See pic.

Announcements:  Willow Springs 3rdF today – See Gump; see Slack/FB for more announcements.

T-Claps (Recognition):  All the PAX who shared their extra eggs making sure each PAX had at least three eggs.  Nice.

Prayer:  Forceps’s friend Todd who had a heart attack; Praise for Doc’s kid and her successful surgery; Banana Seat gave us a PSA:  testicular awareness month; Unspoken.
YHC took us out.  Happy Easter to you all.
This was a lot of fun.  Thank you again Fanny Pack for your help this morning.
Honored to lead. -Dauber

Coupons at Cletus

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FNGs: None
Warm Up: Frankensteins X10, Hillbillies X10, Imperial Walkers X10……mosey to the east side parking lot to finish the warm up with SFAC X10, Good Mornings X10

The Workout: Mosey to the amphitheater for an upper body warm up. Split into 2 groups and one group does an exercise while the other group does Balls to the Wall.

Merkins X20

Dips X20

Wide-grip Merkins X20

Dips X20

Mosey to the pavilion for stations.

Station 1: Block Walk….with hands lowered to each side and a cinder block in each hand, walk up the sidewalk and back (~30 yards) in a static shoulder shrug position (this station dictates when the stations rotate)

Station 2: Curls for the girlz (your choice between 20 and 25lb dumb bells) AMRAP until Station 1 returns

Station 3: Tricep extensions with a cinder block AMRAP until Station 1 returns

Station 4:  Lay back on balance ball and perform dumb bell flies AMRAP (15lb dumb bell provided)

Station 5: Curls for the girlz using a cinder block

Once everyone cycled through the stations, indian run around the soccer fields and rinse/repeat

After 2 rounds, it was time to go find Mary.

Mary: Plank position while all PAX gave a 10 count, box cutters X15, LBC’s X 30, Homer to Marge X 20

Announcements: April 24th Sleep in Heavenly Peace….building beds for children  coming out of homelessness

Prayer: Florence/FloJoe and his M with their career paths as his M is potentially moving into a full time role

It’s Good to Be Back

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“It’s good to be back.” This was said by Kotter Mr. Terrific as we finished up today’s workout with COT. You know how sometimes you know someone only means something like 60 or so %…either way, Mr. Terrific was strong pushing through today’s workout. He was not weak…if so…he would’ve just fartsacked. We we’re glad to have this guy back! Today’s beatdown was designed to be very simple, yet effective.

FNG’s: No
Warm Up: SSH x 25 IC, Good Mornings x 10 IC, Frankenstein’s, Willie Mays Haze, Seal Claps, and Moroccan Night Clubs all x12 IC. Moseyed around the back of the school for the workout.
The Workout: Very simple. Each PAX would complete 100 Single Leg Bulgarian Squats, 200 Hand-Release Merkins, and 300 Squat Jumps. PAX worked for 3 minutes at a time. When the timer went off, we did and Indian Run around the back track. Each round we added a lap for the Indian Run, up until 3 laps. All PAX worked together toward the end to pick up the 6 and bang out final reps. This took us just about the entire time.
Mary: WW2 x 30, LSF’s x 20 IC, Pickle Pounders x 10 IC. SSH x 50 IC, Good Mornings x 10 IC. Have a nice day!
Announcements: Bed Build donations and project coming up at the end of the month. Thrift store work this weekend as per Gump. Look for both of these opportunities on the 3rd F Channel. New Monthly Challenge about to hit the street…Check Slack…it’s yoga and stretching…we all need it!
T-Claps (Recognition): Mr. Terrific fearless and unrelenting in getting back after it in the gloom today!
Prayer: Pikachu’s M, Sargeant Leach (retired HSPD) battling lung issues in need of transplant. YHC took us out…honored to lead today men!

Crown Hunting

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FNGs:

Not today
Warm Up:

SSH, Daisy Pickers, Frankensteins x10 IC
The Workout:

Pre-blasted route targeting some Strava Segments.
Mary:

Yoga back in the parking lot
Announcements:

3rd F opportunities this weekend (the 3rd) and the 24th. Bike ride on the ATT on the 10th.
T-Claps (Recognition):

187 for the motivation to go for the segments again. All about how the GPS feels that day!
Prayer:

Fumunga and his M who are expecting

Fumunga’s friends for infertility

We had a few Sprinkles at the Sprinkler Q

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Rolled into Disney parking lot around 5:10 this morning. Fram’s car was on scene and he was off for EC. I started unloading all my toys and Pots showed up and assisted me.  I decided last night to mix it up a bit due to all the beat downs I have received this week already. Really, I think this was just as bad as Monday-Wednesday!

FNG: Nope

Warm Up: Moseyed a lap around the parking lot. 15 of the following IC: Jack Feet, Imperial Walkers, Hillbillies, Merkins, Fazio Arm Circles, Frankenstein’s

The Workout: Had 10 stations prepared with “Toys” coupons. 100’ Firehose drag, Pallet Push(this was a crowd pleaser), tire flip(not your average car tire either), stair stepper machine, 25 and 10lb weight station, fire hose tote, Tractor Weight framers carry one each hand 60lbs each, Fanny Packs Favorite “Olde Roy” 70lb Railroad Iron for Bench Press.

The farmers carry was the timer. 2 PAX went around the parking lot opposite ways and when they met 5 burpees. Continued to starting point. Each PAX rotated until we made it around each station once. Rinse and Repeated. We then switched things up same stations but worked different parts of your body. The pallet push, tire flip and fire hose drag were no joke!! I am spent!

Mary: 15 IC Box Cutters, then Box Cutters, Low-Slow-Flutter and then Low-Slow-Flutter.

Announcements: See Slack

T-Claps: Fram EC this am. Fram and 187 seemed to be in some sort of a competition this morning. They were both on FIRE!!! DO NOT mess with these MEN!

Prayer: Fram’s Brother going through a divorce, Crab Legs. Thank God we have the ability to get up every morning and exercise and fellowship with one another!!

Honor to Lead today! Happy Easter Gents!

Egg-cellent Adventure

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The Town of FV planted eggs at all the local parks for an Easter egg hunt. Each PAX was given a marker and sheet to draw four eggs. We ended up with 1+ mi, some new scenery, and some bad doodles. Norm split off for some miles of his own.

FNGs: None
Warm Up: Merkins, good morning, willie mays haze, Frankenstein’s, imperial walkers, hillbillies, Michael Phelps
The Workout: First stop Centennial Park. Partner up for this one. One PAX wall sits while the other bear crawls to the sidewalk, 5 merkins, bear crawl back and switch. x5

Second stop FV Arts Center. 3 sets of Irkins, Dips, and Derkins. Guest appearance by the Rolling Stones .

Third Stop Library, Ashworth Park. Circuit of start jumps, bunny hop stairs, step ups, calf raises.

Finally back to Falcon Park for 5 minutes of Mary

Announcements: 3F opportunities on Slack

T-Claps (Recognition): Finkle for winning the art contest as judged by Norm.

Prayer: Kitty Litter and Re-engage class, all others unspoken

Play Ball!

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Little League!! Play Ball! #baseballgame | Play baseball, Baseball movies, Baseball memes

The town of Fuquay recently sent out an email announcing that they were starting up the men’s softball league again which got YHC’s old team moving again and working on getting the band back together. Excited at the prospect of hitting the diamond again I decided to pull out an old favorite that utilized a bat and a ball and, unfortunately this time, a lot of burpees.

FNGs:

Nope.  We barely had G’s, let alone FNG’s

Warm Up:

Quick lap around the tennis courts followed up by:

SSH x20 IC

Good morning x10 IC

Daisy Pickers x10 IC

SFC x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

I grabbed a softball and bat from my car and we headed down to the first field going down the road.  As we closed in on home plate the instructions were given. Each PAX would take a turn hitting the ball to which we would all run to and the batter would call out a 10 count exercise.  If the batted ball hit the dirt before passing the mound we would all be assessed 5 penalty burpees.  After 3 rounds we would “run the bases” which would consist of bear crawls, crab walks, lunge walks, and duck walks, in each person’s preferred order.

I can’t remember all the exercises called but some included star jumps, squats, diamond merkins, mountain climbers, SSH, Willie Mays Hayes, and No Surrenders.   We only got through 5 rounds before having to fold it in due to time.  POTS, in usual fashion, was the last to call an exercise when it was all said and done and treated us to 10 burpees.

The total count of penalty burpees done was 45.  We were no all stars out there.  Add those penalty burpees to POTS present and the total number of burpees done on the day was 55 which, by my calculation, is about 54 burpees too many

Mary:

Back at the tennis courts we got down for:

LSF x10 IC

Reverse LBC x10 IC

Oblique LBC x10 IC knees to left and then right

Announcements:

Sleep in Heavenly Peace bed build on 4/24.  Still need volunteers and charitable donations.  Hit up YHC or LED for more information.

Prayer:

POTS’ wife gonig to the doctor for a follow up for some issues she’s having

YHC’s wife for heart rate issues she’s been struggling with

 

Always an honor to lead.  Today’s group was fun and I’d like to think that everyone had a good time.  When is it not a good time on the baseball field?  Until next time!

 

010000

Get comfortable…

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FNGs: none
Warm Up: SSH x20, Wind Mills x10, Hillbillies x10, Fozio Arm Circles / Seal Claps / Overhead Claps / Maracan Night Clubs x10
The Workout: Mosied over to the rock pile for round 1. PAX got a “shmedium” rock for high reps and lined up at the edge of the parking lot.

Curls for the girls x30 / Triceps x30 / Ruh Rohs x30 / Ground Pounders x30
Bear crawl to the other side of the parking lot, crab walk back to start.
Repeat x20
Bear crawl / crab walk.
Repeat x10
Bear crawl half way, crab walk back.

Mosied over to the picnic shelter for round 2 and lined up along the wall.

People’s chair – 10 count down the line for a total of 50
Balls to the Wall – 10 count down the line for a total of 50
Urkins / Durkins / French(Australian) Dips all x10
Repeat with a 5 count for the People’s Chair and Balls to the wall.

Mosied up to the concession stand for one more round of Urkins / Durkins / French(Australian) Dips, x10. Then back for Mary.
Mary: Popcorn Mary followed by a little bit of yoga.
T-Claps (Recognition): any one who didn’t let the fart sack win today.
Prayer: 187’s wife