Birthday Bash at Possum Trot

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Warm Up:  13 PAX took Dauber’s double dare showing up in wet conditions from an overnight rain for a birthday bash arm beat down in 36 deg balmy weather.  Before departing for our warm up jog, Pablo asked for the where-about  of breathtaker.  A Dauber hug was enough evidence for Pablo who pulled a Reagan needing to “trust but verify”.  Dauber had the extra gear under his sweatshirt (did I mention it was above freezing?).   Jog commenced around the tennis courts to the parking lot and began the following exercises in cadence:  20 ssh ; 10 Fazio Arm circles F/B; 10 good mornings; 10 Vegetation grabbers; 10 IW; 10 HB; Michael Phelps; Static arm stretches.  Jogged to the Love Shack for the workout.

The Workout:  10 Star jumps, 10 merkins.  Mosey to grass area with small hill behind ball field for 11’s – SSH on bottom and LBCs on top.  Mumble chatter about counts; More reps is a good thing.  Mosey to the shack for a birthday celebration of balls to the wall.  In honor of Doc’s 47th Birthday, PAX completed a 47 cadence count.  Modify gave a much needed 10 count post BTTW.  Lined up at the bottom of the incline and began alternating strides, 10 strides in length, until reaching the top of the incline/parking lot.  Each PAX then grabbed a medium-sized rock from the rock pile and met back up in the parking lot holding plank for the six.  With rock in hand, the following exercises were completed with 10 reps:  arm curls, arm o/h presses, triceps extensions, rut-ros, one hand on rock merkins (L/R), Squats.  25 SSH, Rinse and repeat.  25 SSH, Rinse & Repeat with a slight modification of completing rock exercises from your six; exercises included chest press, skull-crushers and LBCs/WW IIs.  25 more SSH (inspired by Nemo – keeping the heart rate up).  Rocks back to the rock pile John Cusack style.  Ran out of time so no hill work was executed.

Mary:  Dauber made up Yoga names for some much-needed stretching – – – inspired by a yoga class fresh on his mind from last night with Doc and Double D (missed you DD this morning – perhaps too much stretching or just a clear colon?). PAX were overjoyed performing these stretches on the Action Park parking lot asphalt. Knees, forearms and elbows were so comfortable.  Perhaps the puddles on the tennis courts should have been utilized?

Announcements:  BRR, WB half and full, sprint tri registration.  Q-Source post PT at Stick Boy.  Namerama ended with birth name (junior, junior, junior?).  Happy birthday 🎁🎂🎈🎊🎉 sung to Doc; called out Lucky Charms when he emphatically said he was still 49 – evidently his birthday is May 1st.  Let’s plan for a big celebration.

Prayer:  Thank you Fonzi for taking us out in prayer.  Lots of requests today, spoken and unspoken:  injured/ill PAX including Shredder & Crab Legs; illness/cancer with PAX family members; job interview; HS kids taking ACT today; other prayers…

EC today:  great job Pablo for getting it done.

Always a pleasure/honor leading these fine #HIM men in the gloom.  QIC- Dauber

Q Source “Preparedness”

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“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

Coupons Back at Possum Trot (Double D happy)

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Warm Up:  Jog around tennis courts; circle up in parking lot with 20 SSH, 10/10 Fazio Arm, 10 Vegetation Grabbers, 10 Hillbillies, Static Arm Stretches, 10 Windmills, 10 Good am.

The Workout:  3 Firehoses, 40lb dumbbells and a PVC pipe filled with water were used by PAX throughout the work that began at the parking lot.  PAX carried coupons to the lower area near the snack building.  Dropped the coupons and headed over to the hill by the fence for 11’s with merkins at the bottom of the hill and LBCs at the top.  Long 10-count on the last merkin for good measure.  Mosey to the snack building and performed BTTW and Seated Chair 3X each with counts of 10, 15 and 20 by Dauber.  Looking at the glorious coupons, Dauber diced the PAX into 4 groups of three.  The idea was each PAX grabbed one coupon and jogged around the snack building 1-2X while the other PAX member cranked out various exercises called by a PAX/Dauber.  Exercises included Burpees, LBCs, Pickle pounders, Prisoner Squats, low-slow flutters, etc. ranging from 10-30 count.  Modify loved the Pickle-pounder cadence/count – 30?   Lots of happy PAX breaking a sweat for sure in the balmy 50 degrees.  Coupons were dropped as Dauber had PAX conduct 10 L/R leg-ups on the wall.  Double D took over for Dauber as he shedded clothing and cranked out Derkins/Erkins.  PAX mosey to the beginning of the wall and began a crossover hand maneuver along the wall to the end navigating through a set of steps.  Dauber led the PAX back to the start and set up in a derkin position with the intent of having PAX crawl under the tunnel that was formed.  Unfortunately, one PAX decided to not follow directions and threw that idea out the window by placing their hands back on the wall and performing erkins.  Regardless, PAX added to their arm workout.  DoubleD and LED helped roll up the hoses and PAX carried remain7coupons up the road back to the main parking lot near Dauber’s car.  PAX held squat until the 6th joined in.  Thinking we were close to Mary, Dauber decided to take the PAX on a cool-down jog back around the tennis courts.  And then he spotted the big hill:  opportunity to do at least one bear crawl up the hill; 10 dips on the guardrail (OYO) and safely hopped over said guardrail and ran down the sidewalk back to the bottom of the hill.  No time for Rinse/Repeat.  Mosey to tennis courts for Mary.

Mary:  Various core exercises including box-cutters, LBCs, WWIIs and then YOGA.  Dauber needed help remembering the names of the poses:  Warrior I, II, Downward dog, cobra, Pigeon, chaturanga,

Announcements:  ATT on Saturday – See Slack; lots of announcements on FB too.

Prayer:  Double D’s dad, Shredder, Moby’s dad, Brexitt, lots of injuries (PAX, family); LED spoke about a family in need and how men were already stepping up with meals/gift cards.  Dauber took us out in prayer.

NOTE:  no EC Run today although LED was ready to go…sorry no Fritter Foundation

Additionally, During name-o-rama, PAX finished with their hospital names.  Interesting fact:  we have a Junior among us (as in first name Junior).  Getting to know our brothers.

Q-Source:  Catan had 4 PAX including Gump, Double D, Modify and Dauber.  Discussed Preparedness.  Nice discussion on “getting right, living right, leading right and leaving right.”

Huge pleasure leading these men.  Thank you.  Dauber

Gump Again?

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PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.

Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.

The Workout:

  • Mosey’d over to the downtown flag with Big Boy Step Ups, Dip, Irkins and Wall lunges
  • Mosey’d to the Furniture store wall for some ridiculous-looking Danielsons, High Jumps on the wall, Wall Merkins and Claps, Wall Crunches
  • Mosey’d to the Aviator Bottle Shop for BTTW, BTTW Mountain Climbers, Homer to Marge right and left on the wall, Windshield Wipers
  • Mosey’d to Aviator Taproom for Bridges with Duck Walks back, Plank Jacks and Crab Jacks
  • Mosey’d to the Breezeway for some Dirkins, Crucible Merkins, Wall Lunges, and Irkins

Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.

She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

Do You Feel Lucky, Punk? Possum Trot 1/16/19

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Warm Up:  PAX ran around tennis courts and circled up in main parking lot.  10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.

The Workout:  PAX grabbed a medium-sized rock and circled up in main parking lot.  Q led the PAX in the following continuous exercises with their rock:  10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees.  Mosey to the hill.  It was frosty with the temps hovering at 30 F degrees.  PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips.  With the frozen tundra, Q audibled and had the PAX not climb down the hill.  Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks.  Plank hold until the 6th  came in.  RINSE AND REPEAT 3X (four total).  Q threw in 25 LBCs for fun on last set.  Returned rocks and circled up in the tennis courts for Mary.

 

 

Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.

Announcements:  Tee-shirt order(s);  Q-Swap; Q-Source.

Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back).  Sorry – no picture.

Prayer:  Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers

EC:  H1N1 and Mookie made sure the sixth was good during EC today – thank you!  Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.

F2 – Catan Q-Source followed at Stick Boy.

QIC – Dauber, always a pleasure leading you men.

Are There Possums in Cary?

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25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.

QIC: Red Ryder & Rooney

PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar

Red Ryder leads the first half. First exercise, Pledge of Allegiance.

Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.

Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…

Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…

Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.

Announcements

Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.

Prayers/Praises

Burt’s family with loss of his FIL, Crab Legs, Ausfarht

Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.

Fritter excitement

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33 Pax’s 4-2.0s with 17 getting in some EC.  start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

The day after

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Pax of 11 showed up to work off those pies

Warm Up:

Jog to concession stand. 20 SSH-IC,10 goodmornings -IC, 10 IC Fabio arm circles forward and reverse, 10 a cotton pickers IC, arm stretches across chest and behind head.

The Workout:

Forties- 10 dips/30squats, 15 dips/25 squats, 20 dips/20 squats….30 dips/10 squats.

Walk like Egyptian-in a pax hold lunge while last man runs to front.  Repeat two rounds alternating legs.

Bataan death march – Indian run with last man doing 3 burpees and then running to front. Repeat until back side of courts near rock pile.

pair up and one pax grabs 2- smaller rocks and one grabs large rock. Par1 does 15 arm raises while 15 par2 does triceps ext. par 1 does 20 side bends while par2 20 rutroos.

Return rocks and to tennis courts we go. Wave Ring of burpees. Hold plank while 1st pax does burpee. When finished next pax does 1 burpee. Continue around ring until at start. Up reps to 2 burpees then 3 burpees, then 4 burpees.

Line up on line and run to end of court perform exercises that go with the BLIMPS routine. 10 count (Burpees,lunges,IW,merkins,plank jacks, and squats).

Mary: 20 lbcs, 20 ic low slow flutter, 20 boat canoes.
Announcements: soul crusher this weekend at sugg farm. Grand Prix challenge in Jacksonville, no
Prayer:stove pipes knee to mend, missed loved ones during the season. Soldiers not home for Christmas, safe travels,

Mission Impossible @ Possum Trot

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Warm Up: Run around the tennis courts to the snack shack.  20 SSH, 10 Good Mornings, 10 Cotton Pickers, 10 Fazios F/B, 10 HB, 10 IW, Left over Right and Back stretches.  Lined up on ramp, PAX executed 10 strides adding 1 burpee, continued until 5 burpees (5!) were met after alternating strides facing fence and then facing the RR tracks.  PAX continued up the ramp with window openings, Frankensteins and Butt kickers.  Mosey to parking lot to grab coupons.

The Workout:  PAX of 11 counted of by 3’s and formed three groups.  Q had four index cards each having a specific mission to accomplish by the PAX.   Missions were labeled A, B, C or D.   A group leader chose an index card.  Last group that chose a card, chose their coupon first from below.  Q reminded PAX to choose wisely.  Group then read each card with its specific mission.  Clarifying instructions were given by Q.  PAX began their individual mission as a covert unit.

Mission A:  200 LBC, 200 Merkins, 200 Squats.  PAX carry coupon around the outside (oops) of the tennis courts 4X.  PAX were told they could work together meeting their number of reps.  This group finished early and helped PAX on the tennis court with their mission.  PAX executed additional exercise including monkey humpers, pickle pounders, etc.

Mission C:  Not chosen.  Details saved for another adventure.

Mission D:  200 Starjumps, 200 Shoulder Taps, 200 BTTW in cadence.  PAX carry coupon around four corners of tennis courts.  At each corner, PAX dropped coupon, executed 1-4 burpees at each corner until completion.  PAX excited this 4X.  Some confusion re: executing reps individually or together.

Mission B:  200 Dips, 200 Leg-ups (alternating L/R), 200 Erkins.  PAX carried coupon from parking lot to snack shack and then back to the parking lot 4X.  This group decided to carry the coupon together resulting in needing more time to accomplish their mission.

The remaining PAX from Mission A and D joined their fellow operatives near the snack shack Mission B. helping them complete their mission.

Enthusiasm was very high so more exercises were added included  10 count dips and erkins.  Q had PAX mosey to the wall and performed the following exercises in 20 count cadence:  LBCs against the wall, arm chair and BTTW.  Rinse and repeat.  PAX grabbed all of the coupons and formed into their original mission groups.  Handed off the coupons to each member in their group while heading back up the ramp to the parking lot in a semi Indian run/walk.  Mission Accomplished.

Mary:  Q asked for any virgin Q support to help lead Mary.  Two PAX voulunteered (Modify and Beater) but Modify won out.  Modify lead us in Mary with the following 15 count core exercises:  Freddie Mercury, Homer to Marge, Box cutters, WWIIs, low slow Flutters, Winemakers.  Excellent job stepping up.  Being prepared and ready to step in is essential to leadership.

Announcements:  Messi (2.0) will Q again next Monday at Mutiny; F2 at Stick Boy

Prayer:  Ausfart, Double D’s wife and dad, Brexit’s friend who passed, spoken and unspoken.  Dovetail stepped up and lead us out in Prayer – Thank you!

Q – Dauber (Honored to lead you men in the gloom)