PTrot: 7’s and a WOD

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7 PAX at the Trot

WU at concession stand
Karaoke on mosey
SSHs
Good mornings
SFACs
Mtn climbers
Downdog merkins
Matrix lunges

7’s on the hill
Star jumps at top: reverse lunge at bottom
– Jog up backwards, down normal
Indian run to courts

Tennis court WOD
21-18-15-12-9 reps per rd
Inside fence run to start each rd
Burpees, squats, merkins

Mary
WWI’s
American hammers
Star crunches
Boat canoes
J-lo’s
Few stretches

Announcements and prayers were slim. YHC took us out. As always, it’s a honor to lead.

BS Out!

Trotting Two

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YHC was almost ready to kick off a solo beatdown when Flip Phone came in hot at 5:29.  I thought he was going to catch some air pulling in to the park like he did.  There were two of us so my plans of an abbreviated workout and Mary with coffee were dashed so we started.

FNGs: None

Warmup:

Warmup lap around the outside of the tennis courts

SSH x20 IC

Windmills x10 IC

Daisy Pickers x10 IC

Sir Fazio Arm Circles F&R x10 IC

Frankenstein x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

We headed in to the tennis courts for a Crab Boil.  This is one of my favorite routines.  Started at the side line of the first tennis court and crab walked to the same line on each subsequent court.  At the first stop we did 10 crab cakes, at the second we did 10 crab humpers, and at the third we did 10 crab jacks.

Once complete we did a quick set of 20 calf raises before moseying to the corner with rocks. We each picked out a rock for two different sets of four corners.

First set, which consisted of two laps.

Rock corner – 10 curls and 10 tris

Second corner – 10 no surrenders

Third corner – 10 merkins

Fourth corner – 10 sumo squats

The second set, another two laps.

Rock corner – 10 rut rows and 10 overhead press

Second corner – 10 LBC

Third corner – 10 Carolina dry docks

Fourth Corner – 10 American Hammers

Once complete we headed to a short part of the big hill for a set of 7s with star jumps at the bottom and dips on the guard rail at the top.

 

Mary:

Reverse LBC x10 IC

Oblique LBC right and left x10 IC each

Homer to marge x10 IC

Heel taps x10 IC

box cutters x10 IC

 

Really appreciate Flip Phone for coming out and helping keep me accountable.  An honor as always.

 

010000

Hot Potato

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FNGs: none, just FNP (friendly new paint)

Warm Up: mosey to checkout the new paint laid atop the wretched parking lot surface. Some stretching and stuff

The Workout:

thang 1- divide into partners on the tennis court, partner 1 does suicides across all 4 courts, hitting every sideline. Partner two holds a plank. Flapjack

thang 2- pt ankle exercises, 30 sec of single foot hops around a + shape, hitting each quadrant in sequential order; 4 rounds total

thang 3- repeat thang 1, but instead of holding a plank, 4:1 plank jacks to merkins

thang 4- hot potato- pax stand in a circle on one foot for 30 second timer, passing a tennis ball around the circle. Every foot that touches the ground or tennis ball touch is a burpee at the end; 4 rounds

thang 5- elevated hot potato- PAX use a 6lb medball instead of a tennis ball, timer extended to 45 sec; 4 rounds

thang 6- use variety of single leg hops, lunge walks, and leg exercises to travel across the courts- I don’t remember the details 

Mary: yes

Announcements: probably

T-Claps (Recognition): doubtful

Prayer:yes

REVENGE OF THE 6TH at the Trot

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Warm Up: Imperial Activation

We kicked off with slow, deliberate movement to set the tone of authority and control:

While Marching in place

  • Sir Fazio Arm circles, Seal Claps, Overhead Claps, and Chinooks  

The Workout:

PAX formed into a straight line and spent 10 minutes moving as one unit.

Power marching, Controlled jog intervals, duck walking and some rubber band, forward and backward over to the tennis courts for the main event. 

THE VADER MARCH (20‑MIN AMRAP)

20 Shoulder Taps

20 Bear Crawl

20 Alternating Lunges

 

40 Imperial Marches 
 
CHOKEHOLD FINISHER (10 MIN EMOM)

To close it out: The time you have left is you rest time

20 Mountain Climbers

10 Merkins

5 Burpees

 

Announcements: Q’em all challenge raffle is out there, please spread the word. 

Closed in COT 

Playing Possum at Possum Trot… I hope…

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As I arrived at the scene this morning.  I quickly turned in between Abacus and LEDs vehicles taking up two spots.  Abacus quickly called me on it but I returned “When in Fuquay!  Don’t worry, I’ll just tuck a plastic bag in the window :D”  Once the sparring settled, we noticed a lonely black bag laying in the parking lot beyond our cars.  It appeared long and slender, like a body???  Also, not uncommon for Fuquay…  AM I RIGHT!?!?!  😀  Don’t worry, LED confidently went up to the bag and determined it was just a gearbag left behind by a town baseball team.

 

Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

THANG 1

Paired up with 2 sets of partners.  LED and I ran one direction / Breach and Abacus ran the other.  We met at the other side of the tennis courts for Patty Cake Merkins.  Once complete we continued in the same direction and met at the other side.  Breach and Abacus always seemed to get a little further each time so they were booking it to prove something.  LED and I were happy to let them.

  • 3-4 laps with Patty Cake Merkins
  • 3-4 laps with Patty Cake WWIIs

THANG 2

Line up facing the big grassy hill about 10 or so parking spaces from the base of the hill.  This wasnt very scientific so the number of parking spaces may have been more or less.  For this THANG the object was to travel to the hill by differnet means, stopping for some kind of workout in between.  Once at the hill, bear crawl up, hang out for some dips, then crawl bear back down, then job backwards to reset at the starting line.

  • Lunge Walks, 5 Merkins at each line
  • Frog Jumps, 10 squats at every other line
  • Reverse Lunge Walks, 10 wide grip merkins at every other line
  • <INSERT TRAVEL METHOD HERE>, WWIs at every other line
    • I forgot what the other travel method I chose was… there was another but my memory sucks sometimes.
  • Sprint to the hill bear crawl up as fast as possible
    • LED took the win with a little extra running up the hill and a leg pull on Breach 😀

Mary: Low Slow Flutter, Ankle Grabbers, Homer2Marge, Cockroaches

Announcements:

Prayer:

  • Today is the actual day that Travis Manion passed away, prayers for his family and friends.  Praise for what has been built in his name.
  • UTIs Dad

5 card STUD at the Trot

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FNGs: none

Count off 

Warm up 

Core principles (nailed it)

Mission (nailed it)

Mosey 

Do work at each corner

team carry Left Nut from gate to bathhouse

count off rotation

team carry Left Nut back to the gate

Rinse and repeat as time allows

End with MARY on the tennis courts.

Count off

COT

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4 corners card game

Spades – V ups

Hearts – burpees

Diamonds – diamond merkins

Clubs – lunges

Jokers – choice

 

Count off Rotations

Step ups

Wall sit

 

Prayer: Horseface closing on house 4May and having baby number 2 in July. 

More than a workout

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FNGs: no

Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin

The Workout:  Nothing planned , just made it up on the fly.  Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno.  Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing.  During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.

Mary:  Continued calling on Pax during popcorn mary

Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD 

T-Claps (Recognition):  Abe was praised for personifying all 3 tenets of F3

Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us 

Money worth

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Warm Up: Mosey, SSH, Good Mornings, Daisy Pickers, Fazio Arm circles, mountain climbers

The Workout: Wall Sit while the pax ran out and back x2, back to courts, shuffled two court lines, 1 burpee, then back one line and did 2 squats.  Repeat down the courts increasing squats by 2. Totaling around 132 squats and 12 burpees. Repeated using lunges as mode of travel doing one merkin and 2 calve raises. 

Mary: Stretching

Prayer: Phil and terminal cancer. Injured and traveling pax.

Classic Rock’n Roll

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FNGs:
None

Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started.  Including 1 Burpee for every man shy of 10 for the core workout.   Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.

Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.

The Workout:

First Set in a Rotation 2 Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & then Indian Run around the Track

Second Set in Rotation 2 Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Cusack to the next Corner & Then Indian Run around the Track

3rd Set Dance with the Rock you Brought 2Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & Skip the Run for Time

4th Set Dance with the Rock you Brought 2Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Return your Rock to the pile and mosey to the courts for a quick Mary.

Mary:
We kept it light, since we should all be doing the #corechallenge starting today!

Homer 2 Marge and WWI high reps to finish

Announcements:

Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.

T-Claps (Recognition):

Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out