10’s all out

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20 PAX came out to help me pre-celebrate 10yrs of blissful marriage and first time Q-ing Possum Trot.  Weather was right, mood was right, crowd was right; in recognition of our 10yr wedding anniversary all exercises were done in reps of 10.

Some for EC – Messi, H1N1, not sure the others, not sure about Fritter Foundation (tag yourself if you were there for it, sorry I forgot to ask)

Warm Up:

Light jog down to the baseball concession stand for Warm-up: SSH, FAC (forward/backward), Good Mornings, arm and elbow stretches, Daisy Pickers, Imperial Walkers, Hill Billies (10 ea).

The Workout:

Mosey back up to rock pile for a little more motivation, circle back up in the main lot for some 10’s:

Curls for the girls, over-head press, rut rows, merkins (10 ea); move to the right; rinse and repeat 5x.

Squats, bus drivers, elbow extensions, merkins on rock (5 for each arm) (10ea); move to the right; rinse and repeat 5x.  Thanks to all the PAX calling out cadence.

Move three rocks to the left, pick up rock, partner up.  Lunge and John Cusack back to the rock pile (the long way)

Mary:

Bear Run (new?? Indian Run but with Bear Crawl instead of running)  PAX lined up on one tennis court boundaries with enough space to for merkins, squats, diamond merkins, LBC’s, Freddy Merc’s, low slow flutters, box cutters, WWII’s, mountain climbers, Spider Man.  First PAX starts Bear Crawl while other PAX do exercises, once PAX reaches front last PAX starts and new exercise begins (due to time we sped up the bear crawl and exercises)

Announcements: Q Source at Stick Boy

Prayer:  FedEx’s neighbor’s wife, 16-Bit’s step father, Crablegs, UNCC families and students, unspoken

Tearing down the walls

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It was a pleasure to lead guys.

Several showed up for ec including: dauber, doc, r22, Cupid, modify, pikachu, beater, aquaman, h1n1, Messi, bullseye, led

FNGs:Trojan – Eric Julien
Warm Up:20xSSH, 20x Moroccan night clubs,10 forward and reverse Fabio arm circles, 10 hillbilly’s, 10IW, 10 burpees OYO
The Workout:Walls of Jericho

7 exercise @ 7 reps with jog around courts inbetween

prisoner squats, run, diamond merkins,run, captain Thor’s, run, mountain climbers, run, wide merkins,run, Red Bull jacks, run, burpees

Burpee break down suicides on tennis court

bear crawl to 1st line 4 star jumps

bear crawl to 2nd line 8 squats

bear crawl to 3rd line 12 in/out planks

bear crawl to 4th line 16 merkins

Great job picking up the six guys!!

Mary:Several pax’s contributed to Mary doing the following

lbcs, LSF, boat canoes, burpees, American hammers, pickle pounders, box cutters, hello dolly, windshield wipers, Freddie mercuries

Announcements:see slack and FB. 16 k this weekend cheer on pax’s after ground pounder

T-Claps (Recognition):breach and the breath taker
Prayer:pray for several health issues among pax family and friends. Cancer, mental health.

Fuquay Varina – The Other Downtown

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PT was lit up early this morning for an EC run. 29 total HIM ready for Tour de Quay – Part Deux (the other side) No FNG’s

EC:
10 strong – Yogurt going for the fritter

FartSack:
Roger Roger (or possible kid issues)

Warm Up:
Small group Indian run, stop at Mexican Restaurant parking lot

Red bull smurf jacks x25 IC
Reverse carolina dry docks x20
Bat wings 4×20 IC
Up downs x10

The Workout:
Mosey to FV Chamber of Commerce
Chilly broad jumps (two lines)

Pledge of Allegiance

Mosey to Church parking lot
Broad jump burpee ladder across parking lot, increase merkins on each jump (ex. 5th burpee will have 5 merkins in it)

Mosey back up to Fidelity bank lot
Sneaky Gorilla x10

Mosey back to guard rails near start
Irkin/nippler count down on guard rails x15, x10, x5
*YHC called an audible to finish up at tennis court due to high traffic*

Mosey back to courts
Finish up with merkins/nipplers x10 each, x5 each

Mary:
Fabreze (Big Boy sit-ups and air presses with 6inch hold) 2:10, 4:20, 6:30, 8:40, 10:50
Dying cockroach
Figure 8’s
Have a nice “Hump” day

Announcements:
FB and Slack
Charity blurb for April

T-Claps (Recognition):
Pikachu did EC EC and was the sweeper today holding the PAX together.

Prayer:
Coal Ash uncle passed, Moby’s dad, Shredder, Crab Legs, Durham blast

Way to get after it today men. Should have clocked around 2 miles and broke a sweat. Thanks for letting me lead a great group of HIM. Make HUMP DAY great!

BS Out!

200’s at the Trot

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Warm Up:  Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence:  20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills;  Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.

The Workout:  PAX partnered up.  8 groups of two, (one group of three).  The workout began with a modified Dora:  each two-man group executed the following exercises OYO:  200 merkins, 200 LBCs, 200 Squats and 200 SSH.  The single group of three PAX executed 300 reps of the same exercises.  When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot.  PAX got in multiple runs in both directions.  LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work).  With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps.  PAX not jumping ran down the driveway to the snack shack and back.  Great job by Pablo running back to the shack picking up the six for a strong finish.  With legs shaking…

Mary:  PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises:  Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up).   Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.

Announcements:  Banana Seat advocated all PAX check themselves monthly –  screening for testicular cancer.  He won the Breathtaker challenge and is raising awareness at each AO this month.  Look on Slack/social media to support this important cause that negativity impacts many men.  Great work BS.  See Slack and FB for additional announcements.  Q-Source immediately after workout- Stick Boy.

https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq

T-Claps (Recognition):  With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets:  The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool.  Well done.

 

NO Spotlight on the 6th this week – Apologies.

Prayer:  Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.

EC:  Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.

Thank you for the opportunity of leading you men in the gloom.  -Dauber

Possible Intervention!!!

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11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

Squirkins While You Wait!

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EC: Dawgpound, Dumbo, LED, M4L

4 PAX showed up for EC this morning and the first leg of the Fritter. Good mumble chatter on the EC jog with LED and M4L circling back for the more “deliberate” runners – Dawgpound and Dumbo. 19 PAX showed up for the Main Event to get stronger today and discuss #f3MentalHealth.

Male Depression is a serious issue and I was glad to see the nation and the PAX take it seriously. YHC shared some stats and warning signs regarding depression and then several PAX shared how depression has touched their lives. I don’t think anyone left this morning without an increased awareness of this issue. We must be diligent in reaching out to our fellow F3 brothers and making sure we are all healthy – physically, mentally and emotionally. We must also go back into the community and be that same rock that someone needs. Take a minute and think about someone you know who might need a friend or someone to listen – you could be the difference!

Proverbs 17:17 – A friend loves at all times, and a brother is born for adversity.

Warm Up: Aquaman – SSH x30, Daisy Pickers x10 (Banana Seat is the only one who did it right), Fazzio Arm Circles x10 (front and back), Seal Claps x10, Burpee x5 OYO.

The Workout:
PAX paired up for the day. With your partner, run opposite directions around the tennis courts and do 5 Bropees (do an epic high-five with your partner on the jump of a Burpee) when you meet up. Bropees decreased until we got to 1 and made 3 laps. When finished, PAX waited under the light doing Squirkins (wheel barrow hold with one PAX doing Derkins then the other doing Squats using the first PAX legs as weight).

With all the PAX back together its time for a traditional Dora (100 Merkins, 200 LBCs and 300 Squats). One PAX does the exercise while the other runs to the entrance to the concession stand and back. As the pairs finished they were instructed to go to the center of the tennis courts and again do Squirkins while they waited on the 6.

The remainder of our time together was spent on the tennis courts. First the PAX had a Princess Tea Party (Patty Cake Merkins followed by People’s Chair using your partner as support). The first round consisted of 20 reps of each exercise followed by a sprint to the end of the tennis court and back. With all of the PAX remaining close together YHC decided we needed another round of 10 followed by an additional sprint. By this time we were really having a good time with our partner and learning some new exercises so YHC decided to wrap up with another instant classic, Lt. Get Ups (2 steps in a lunge walk followed by a Prisoner Get Up – think absolution but using your knees and not your elbows). We went from the middle of the tennis court to the end doing Lt. Get Ups and then bear crawled back to the center for Mary.

Mary: Aquaman – Low Slow Flutter x20, Box Cutter x20, Homer2Marge x20 then R leg x10 and L leg x10.

Announcements: Check social media

Prayer: Those traveling, those dealing with health issues and those dealing with mental health issues.

As we finished our extended COT and were leaving, Messi waited by the entrance to the tennis court to give every PAX leaving a fist bump. I don’t know about anyone else but that was just the thing I needed to put my day into high gear. Keep being that light in the world Messi – we need more of that!

It was an honor to lead you boys and I’ll try to do better next time. Thanks to my co-Q, Aquaman for taking warm up and Mary.

March Madness at Possum Trot

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Warm Up:  Twenty-six PAX came out on the first day of spring (low 40’s) fired up to take part in March Madness – Possum Trot style.  Inspired by Blue Hen from an earlier Q at Downtown Train, Dauber asked PAX to show up in their college team gear giving support to their favorite team.  Only four PAX brought their spirit representing UNC, Duke, Penn State and NC State by showing up in their gear.  There must have been a lot of dirty laundry or simple forgetfulness.  Not deterred, Q started the beat down on time with a jog around the tennis courts and then circling up for the following exercises:  32 SSH, 10 Good AM, 10 Vegetation Grabbers, 10 Hill Billies and 10 Imperial Walkers.  Q added some static arm stretches (L/R) across and behind the back for good measure.  PAX then headed to the Snack Shack.

 

The Workout:  PAX lined up against the outfield fence.  Jack Webbs were executed starting with one merkin and three air presses from our knees.  The count escalated until PAX reached 10 merkins and 30 air presses.  Who knew pushing air could be so hard?  Mosey to the Snack shack for 16 sec cadence count of seated chair followed by 16 sec cadence count of BTTW.  Rinse and repeat.  Mosey to the road and lined up in a single file.  PAX performed and kept a plank position or something similar to a plank while the last PAX member in line bear crawled to the front of the line.  PAX members each took a turn bear crawling until every PAX made it to the front.  Q called an audible only making it halfway up the road and had each PAX mosey to the rock pile for a medium-sized rock.  Lots of grumbling and mumble-chatter and in all honestly, Q was struggling during this “extended” exercise.  (If you cant do it, don’t Q it.). PAX circled up with rock in hand for the first set of the following exercises with rock:  16 goblet squats, 16 curls, 16 overhead presses and 16 tricep curls.  PAX side shuffled the distance of the parking lot swapping lead foot at the halfway point until they reached the large hill.  Q called a bear-crawl and then 8 dips OYO on the guradrail.  Reverse bearcrawl and jog back to the rocks.  The second set with the rocks included 16 rut-rows, 16 wonder bras, 16 overhead squats and 16 one hand on rock merkins (8L, 8R). An astute Skidmark corrected Q when he inadvertently called one-handed merkins.  Side shuffle back to the hill with more bearcrawls up the hills, 8 dips on guardrail OYO and jog back.  Q queried PAX about significance of the day (first day of Spring, officially starting at 5:58PM, etc.) and threw in 5 burpees OYO before starting next set.  Called out four PAX who had their collegiate school gear on asking them to call the next set of exercises:  Cupid called crableg grab (apologies for forgetting name); Banana Seat called for Turkish get-ups on each side and Skidmark called for the iconic Bobby Hurleys.  Dauber was too busy looking at his watch trying to grab another set in before Mary to complete the four bracket challenge and sent the PAX shuffling to the hill.  More bear crawl up and down with dips on the guardrail OYO.  Unfortunately, Dauber did not manage the clock properly and asked PAX to form up on the tennis courts for Mary after returning their rocks back to the rock pile.

Mary:  PAX held BTTW until the six.  Mary was brief with the following 10 count core exercises:  Homer to Marge, Box cutters, Freddie Mercury and American Hammers.

Announcements:  Q school Thursday at Womble, Yard clean-up Sunday at Crab Legs, Police/Firefighter hockey game, Check Announcements on FB/Slack

Prayer:  Pastor died at a local congregation (please keep him, his family and the faith formation in your prayers), PAX traveling, PAX inured – Welcome back to the gloom Buford, Moby’s dad (doing better), Silent/Unspoken.  Apologies if I missed anything.  Q took us out.

Highlight on the 6:  Something new for this BB.  I wanted to find out more about a PAX member.  This week’s focus is on Maybelline, Todd Pasnak.  Studied at Rochester Institute of Technology (RIT), big Syracuse fan, Married to a second grade school teacher, blessed with two boys age 15 & 12 and a daughter who is 4.  Works as a project manager at Cody in Sanford.  Got his F3 name because he was responsible for the Covergirl account.

Maybelline

 

Thank for the opportunity to lead you men.  -Dauber

45 minute Abs

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16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something

Possum Trot – The House Always Wins

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Warm Up:

The temp was forecast for 22 but we arrived to a balmy 28, perhaps we were already warm enough? Just in case, we started with some good mornings to loosen up the back, some side-straddle hops to get the heart beating, and a quick tour around the tennis courts with the request to grab a rock on the way back.

The Workout:

Craps! Using a pair of dice, the rules are simple. Each PAX would have turn to roll the dice. Before rolling they called out their exercise of choice and then gave them a toss. If the roll was a 7 or 11, the pax did 7 or 11 burpees, respectively. If the roll was a 2 or 10, the pax ran one lap around the tennis courts. If the roll was anything else, they did that count of whatever exercise was called. If the roll was not burpees or a run, the called exercise remains live and you get to roll again. You keep rolling until you hit 7, 11 or 2, 10.

I don’t think anyone kept count, but we did some curls for the girls, tricep extensions, something where you grab your ankles and squat, merkins, a crab-position-touch-your-hand-to-your-foot thing (which was much more difficult than it sounded), and many burpees. A few laps were run as well.

Mary:

Once everyone had their rolls of the dice, we worked our way into the tennis courts and circled up. A few minutes of yoga-inspired stretches loosened us up and kept us warm. Then we ran through the circle and talked for a minute about what the phrase “Leave good evidence of a life well lived” means to you. Lots of great answers that showed the true depth of the men who show up in the gloom.

Announcements: Wrightsville is this weekend

Prayer:

  • Prayers for Shredder to have a successful surgery and quick recovery.
  • Prayers for everyone running this weekend to stay healthy

A moist “circle merk” with the Japanese Express

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16 men got to business on a fine drizzly morning in the Quay.

7-8 got their EC in and apologize gents but I didn’t catch the role call for that one before we left out or when we got back in

Warm Up: Broke up the mumble chatter, stayed put and circled up the Pax for the following

20 – SSH, 10 Good Mornings…nice and deep-like, “Fonzie”-arm circles 10 front/10 back, 10 Imperial walkers right into (kinda) 10 Hillbillies, and 10 Windmills

The Workout: Now that the gang was all loose and pleasentries exchanged it was time to get down to why we all left our warm bodied ladies back in the fartsack….

“Circle-Merk” – Pax partnered up and ran opposite directions around the tennis courts to meet 1/2 way where each would perform a Merkin exercise (from list below) then continue in opposite directions to meet back at original starting point for another Merkin exercise (from list below)…. rinse and repeat

10 – Broke back merks

10 – Japanese Express (partner 1 in squat hold, holds partner 2’s feet at shoulder height (wheelbarrow hold like) while partner 2 does merks)

10 – Patty cake merks

 

Partners then grabbed a rock and headed to base of hill for a Dora.

Partners completed the following reps (200 curls/tri ext, 200 LBCs/American hammers, 200 overhead press/chest press) at base of hill while other partner climbed Mount QuaRina and completed the following on the guard rail at top (10-irkins, 10-dips, 5/5 one legged squats off rail)

Mary: Pax dropped their rocks off at the pile and mossied to Mary in the courts for the following –

15 – Peter Parkers/15 – Low Slow Flutters/15-WW2/20 – Reverse LBCs/10 each downward dog stretches into right leg then left leg scorpion Merkins

 

Announcements:

Blue Ridge Relay, Wrightsville 1/2 coming up – the Friday night before is a 5k – come support Crablegs!

 

Prayer:

Shredder’s healing, Crablegs continued prayers, Coal Ash calf (and ankle?) injury at start of workout today, Moby’s dad