Possum Trot BB

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FNGs:None

3 for EC

Warm Up: 20 SSH, 5 burpees due to late Pax, 10 forward and reverse Fazio  arm circles, good mornings, IW, hillbilly.
The Workout:

11’s on small hill (captain thors and squats)mosey to tennis courts, build a burpee

crab walking to 1st court 5 merkins reverse run back.

crab walking to 2nd court 10 in and outs reverse run back.

crab walking to 3rd court 15 squats reverse run back.

crab walking to 4th court 20 star jumps reverse run back.

4 corner including 10 merkins, lunge to next corner, 10 merkins and 20s BTW, mosey, 10 merkins and 20s BTW 30 SSH, lunge  to corner, 10 merkins and 20s BTW, 30 SSH, 40 LBC

Mary: around the horn exercises including- box cutters, boat canoes, LSF, side crunches, heel taps, WWII,
Announcements:Slack
T-Claps (Recognition): The guys that stepped up to start new AO’s.  Way to Lead Men!!
Prayer: pax health, 16 bit family,  I did not take names.  I hope I got everyone!

Only One More Year of Hate

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A smaller group than the past few weeks showed up for YHC’s 29th birthday Q – this one was advertised as 29s. Maybe it was just a low day, maybe YHC scared some people off. Who knows, but fun was had all around nonetheless.

 

EC: Skidmark, Banana Seat, Cupid & YHC

Vests: Skidmark & YHC

FNGs: None

Warm Up:

SSH x29 IC

Breakdancer x10 IC

Imperial Walker x10 IC

Daisy picker x9 IC

 

The Workout:

Mosey out of park to the left side road of the storage facility, gaining an accountability partner along the way

Balls to the wall x29 straight count while partner holds people’s chair x29 straight count, switch and repeat

Balls to the wall shoulder taps (since regular ones were too easy for Gump) x29 straight count while partner holds people’s chair x29 straight count

 

Mosey up the road to some light poles – duck walk from one pole to the next, squat hold for the six

 

Mosey to the brick flag circle

Partner one does 29 big boy step ups

Partner two holds plank

Switch and repeat

 

Mosey across the street to another wall

Balls to the wall x29 IC

People’s chair x29 IC

 

Mosey down to Aviator

Dips 29IC

 

Mosey away because of the pile of crap in the middle of the sidewalk. We ended up at the path between some shops

 

Get some wall – Irkins x29

 

Mosey back to the back side of the storage building

Bear crawl from the sidewalk up the ramp to the glass garage door

Go back to sidewalk and crab walk the same distance

 

Mosey back to the tennis courts taking the long way inside the park and circle up for Mary

 

Mary:

Low slow flutter x29 IC

5 burpees OYO

LBCs x29 IC

5 burpees OYO

Homer to marge x29 IC

5 burpees OYO

Shoulder taps x29 IC

5 burpees OYO

Catalina wine mixer (minus the merkin – thanks Banan Seat for the proper exercise definition) x29 IC

9 burpees OYO

 

Announcements:

Crazy Train in CarPex this weekend

 

Prayer:

Noah’s Ark & his family

Crab legs

Banana Seat for morning procedure

Lucky 7s – H1N1 1-Yr Anniversary

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19 Pax, including 1 FNG showed up to celebrate with H1N1 his 1 year anniversary with F3.  Resurrected the workout from his first post – Lucky 7s.

Five Pax posted for EC – Messi, Cupid, 16-bit, Overachiever, and H1N1

FNGs: Welcome Fram!
Warm Up: Mosey to the adjacent parking lot for the following exercises – 10 Himalayan Squats, SSH x 15 IC, Imperial Walkers and Hill Billies x 10 IC, Daisy pickers x 10 IC
The Workout: Mosey to Church St but first stopping by First National Bank to salute the flag and recite the Pledge of Allegiance.

Now time for Lucky 7s

-Run to the top of the hill, 7 merkins

-Run to bottom of the hill, 7 WWIIs

-Rinse and repeat for a total of 7 rounds

Mosey back to the bank and performed pickle pounders x 10 IC before returning to the tennis courts.  Hold BTTW while waiting for the six.

Mary: Low Slow Flutter x 20 IC
Announcements: Run for the Quay (wear back shirt) and Triathlon on Saturday. 2.0 workout delayed 1 week.  New AO to start on Tuesdays in Fuquay at Falcon Park by H1N1 and Cupid in late June (more details to follow)
T-Claps (Recognition):
Prayer: 16-bits cousin passed away, Double D’s dad, Midget, Cupid has a statistics test, H1N1 traveling for work, H1N1/Messi traveling for vacation next 2 weeks

Rocks at the Trot

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It was great to be back at the Trot in front of 27 high impact men eager for a “Rock” beat down promised on social media.

FNGs:  None

Warm Up:  Jog around tennis courts.  Circle up in parking lot.  25 SSH, 10 IW, 10 HB, 10 Daisy Pickers, 10 Good Mornings, 10 Seal Claps, 10 Thunder Claps (all in cadence).

The Workout:  Jog to the snack shack.  Lined up in front of hill adjacent to ballpark fence.  Sevens of Merkins and LBCs.  Line up against outfield fence for 25 count people’s chair, 25 count BTTW.  Lots of chatter/commotion as the chain link fence may not have been as sturdy as Q anticipated for said exercises.  Adapt and overcome – headed to the snack shack for 25 count Australian Mountain Climbers and People’s Chair.  Chatter continued as PAX lined up on road in two lines.  Not sure what PAX anticipated but Q began Frankenstein’s, Gate openings and Lunges up the hill.  Mosey to rock pile for medium size rock.  PAX lined up with their rock in two opposing lines.  Q was at one end in the middle leading the following rock exercises with a couple of 10 count breaks in between:  10 count cadence – Curls for the girls, OH press, Tricep extension, Side twists, goblet Squats, Rut-rows.  PAX continued with their rock performing the following exercises on their six:  Homer to Marge, chest press with feet 6 inches off, skull crushers, LSF with rock extended above chest and LSF with rock extended behind head (that was a fun one).  Chatter was minimal.  Hmmm.  PAX finally put their rock down and began 25 count of toe taps, side to side jumps (over rock), front and backward jumps (over rock).  With rock at feet, PAX completed a square circuit beginning 10 R and then 10 L.  PAX switched rocks.  Some Mosey and curls.  Felt like I was back at ROTC Field Training on the parade grounds.  10 Burpees together.  Closed out with 10 cadence counts bicep curls, tricep curls and OH curls.  Return rocks to pile.

Mary:  Various Yoga positions for cool down.

Announcements:  Bottle exchange at LipSync home (whether or not he is home) this Friday; Torch Run; Food Cupboard (need more PAX turnout – See Emeril); Lots of PAX celebrating F3 Anniversaries – Guest Qs coming:  Memorial Day workouts and Murph at 0730 (Womble).  Check Social Media.

T-Claps (Recognition):  Highlighted Rainmaker (Pete McKeon) today as 6th man.  Originally from NY/CT, LEO (20 years); Great F3 naming – during an interview with a person in custody, threw his keys to another LEO and inadvertently hit a sprinkler causing the sprinkler system to go off!  LOL!  Mets fan.  LOL! Active 5-6 months in F3.

Prayer:  Messi has schoolmates involved in a 4 wheeler accident – doing OK; wear helmets!  Injured PAX; Silent / Unspoken prayers.  Thank you Fonzie for leading PAX out today in prayer.

EC:  Messi (bike), Fonzi, Pumkin Spice, H1N1, Katniss, Pilgrim, Bernie, Crosby, LED, Cupid, ShamWow!, Emeril, Dawgpound, Pikachu, M4L, Skidmark (ruck) and The Natural.

 

An honor leading you brothers – Dauber.

Millennial

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FNGs:None.

EC : 5 for EC with 1 biker. Fonzie, Cupid, Pikachu,H1N1,LED, Messi
Warm Up:Fabio arm circles. IW, Hillbillies, Good mornings
The Workout:100 count of each with ~100yd run in between.

partner up and complete exercises. First partner to 100 starts run.

SSH, LSF,merkins, curls for girls,boat canoes,rut rows, squats,triceps extensions, plank jacks,  50 burpees per pax

Mary:none
Announcements: Vote for 2nd f salamander game on slack.  See slack and FB for other announcements
T-Claps (Recognition):
Prayer: Physical health among pax’s, Soldiers abroad and at home and their family’s at home.

The Avengers (Plural)

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17 PAX showed for a repeat workout. A couple weeks ago, YHC performed this Avenger themed workout solo. I thought it would be a great day to share the workout with others this time.

EC: Cupid, Maybelline, Squatter, Chipper

FNGs: None

Warm Up:
Reverse loop around tennis courts with some carioca mixed it.
Seal jacks x20
Ironman take off – deep squat, on the up extend the calves and hold for a 4 count x10
Peter Parker Peters – 4 count on right leg then 4 count on left, x10 each
Upper body stretches

The Thang:
Iron Hulk – 1:4 merkin to rock air press to 10:40
Hulk smash rock slams x20
Hulk curls – grab the biggest rock you can find and AMRAP curls
Mosey over to tennis courts
7’s – WWII’s 4 ct = 1 & Peter Parker merkins
Bear crawl to advance back and forth, last stretch YHC called for spiderman crawl

Capt. America Suicides
suicide to the end of each tennis court white line and back to start. On far end, knee tucks and at start burpees. Increasing by 1 each trip down for a total of 10 reps each after 4 sprints

With about 9 mins to go YHC called an audible for some BTTW. 60 secs but as guys started dropping we modified it to 45 secs. Circle up for Mary.

Mary:
Capt. Thor 1:4 WWI and american hammers, increasing up to 10:40
Dr. Strange circles – on six, shoulders and head off ground, circles with legs together counter clockwise x10 then clockwise x10
Ended with 1 minute to spare

Announcements: See FB and slack, races coming up

T-Claps (Recognition): 2 from Carpex grabbing some EC (Squatter & Chipper) and possibly going for the fritter

Prayer:Injured PAX, H1N1 travels, graduations coming up, Mother’s Day and those first time without moms, Armed Forces, 1st Responders

It was great to do this workout again but this time with some F3 brothers. Great work today men!

BS Out!

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