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

————————

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

Making 30°F feel like 100°F

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5 Possums made 30°F feel like 100°F as we warmed up all four corners of the tennis court. ~25 reps per corner; a mix of legs, arms/shoulders, core, and random 4th corner workouts to achieve well over 400 reps this morning. Plenty of bear crawls in between.

Well done Abacus the OG Stovepipe Breach Finkle

Possum Trot Glory Days 3/4/26

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Revisiting the pre-Covid glory days of Possum Trot, F3SW’s original AO. Pleased to see the 12 Oaks bus roll in with Flanigan and Brony. And Double D and Gump. Goal is to use the signature site features: gravel parking lot, the hill, the tennis courts.

Warm up SSH 25x, Imperial Walkers 15x, Hillbillies 15x, mosey for some big boy sit-ups.

ME: Grab a rock

We struggled to count off: 1, 2, 1, 2, 1… Finally got it right.

Mosey to “gravel” parking lot and line up. “Ones” push rock while bear crawling out and back, while “twos” do arm exercises: curls, overhead press, triceps. Three rounds.

Began moseying around the tennis courts, but exercised on the hill per Gump’s request. Hill. Dips was in great condition: mowed, not too slippery. Climb hill, dips at top on guard rail 20x. Five rounds up/down hill with dips at top.

Final stretch of rock push with bear crawl to return rocks. Head to tennis courts.

Once again, divide into ones and twos. Ones BTW while twos hold plank. Three rounds.

Finally, circle the inside perimeter and settle on the far end to set up “suicides.” Emphasis on speed while not pulling a hammy. Run to sideline of court 1 and back, sideline of court 2 and back, court three and back, court four and back.

Mary

 

The Hill Is Dry….So We MUST Run It

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FNGs: None

Warm Up:

  • SSH IC
  • Sir Fasio Arm Circles IC
  • Good Mornings IC
  • Daisy Pickers IC,
  • Stretching
  • Willie Mayes Hayes IC.

The Workout:

  • Mosey to the lower baseball fields
    • Box Jumps on the retaining wall x10 OYO
    • Twisting Merkins x10 IC
    • The People’s Chair x60 seconds
    • WW1s x20 IC
    • Rinse and repeat x3
  • Mosey to the upper parking lot
    • Sprint up Heroin Hill
    • Backpedal up Heroin Hill
    • Rinse and repeat x2
  • Mosey to the rock pile and pick a coupon
    • Ground Pounders x40 IC
    • Chest Presses x40 IC
    • Skull Crushers x20 IC
    • Curls Fu Du Gurls x40 IC
  • Mosey to the tennis courts for Mary

Mary:

  • Low Slow Flutter IC
  • Homer-to Marge IC
  • Hello Dollys IC
  • LBCs IC
  • Chill Cut Plank Hold x60sec

Announcements: Q-em All Challenge

T-Claps (Recognition): None

Prayer: Motorboating, Ausfart, Fram’s FIL, the family in south Fuquay who were victims of violence, peace and unity in our communities and in society in general.

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TROTTING the POSSUM

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9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way. 

Curling on Heroin Hill

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FNGs: NoneWarm Up: SSH IC, Good Mornings IC, Sir Fasio Arm Circles, and stretching.

The Workout: A mix of elevation gaining exercises of Murder Bunnies and Moonwalks up Heroin Hill (rocks in tow), Dips and Urkins on the guardrail at the top, something resembling Olympic shot put/curling/bocce on the way down, and Burpees and WW1s at the bottom. Some complaints were filed by some competitors alleging that the rocks were not uniform and that some competitors in the shot put had an unfair advantage. To settle the controversy, rocks were rotated among each man with a rotation of Ground Pounders, Curls Fu Du Gurls, Tris Fu Du Guys, WW3s, and Overhead Presses.

Mary: LSF IC, Homer-to-Marge IC, LBCs IC, and a 45 second chill cut plank hold

Announcements: None

T-Claps (Recognition): None

Prayer: Buttermilk upcoming ablation to relieve back issues, Ausfart’s wife is having brain surgery for a tumor, and Motor Boatin’ is still looking for work.