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)

12 Days of Christmas; Respect for 41

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Warm Up: Banana Seat lead us around the tennis courts to the lower area by the concession stands.  Dauber took over and warmed up the PAX with the following exercises:  20 SSH, 10 Flower/Cotton pickers, 10 Windmills, 10 Imperial Walkers right into 10 Hillbillies; Left arm and Right arm stretches. It was a nice start to this sub 30 degree clear morning.


The Workout:  PAX of 16 (welcome friendly face Natty Ice) broke into two groups, odds began 10 left up/downs followed by 10 right up/downs on the wall while evens held BTTW on the concession stand wall for a 20 count cadence count; swapped positions and completed the previous exercise.  Rinse and Repeat.   PAX walked to the driveway lining up into two lines.  PAX performed Frankensteins, high knees, open doors, and Karaoke (R/L) to the parking lot.  Each PAX grabbed a medium-sized rock and circled up in the parking lot.  In honor of President George H. W. Bush passing last week, PAX performed a total of 41 reps (10, 10, 10, 11) of the following rock exercises:  Rut-Ros, Curls, Tricep Curls, Squats.  PAX moved one space to the right before executing next exercise.  Once completed, PAX got on their six, knocked out 15 rock presses, 15 skull crushers and 15 Homer to Marge passing the rock to the right again before each exercise.  PAX John Cusack back to the rock pile and met up on the tennis courts. Lots of mumble chatter as Q forgot his left and right and pulled a Lipsync with his rep counts).
Mary: 12 Days of Christmas (F3 Style):  Q passed out 12 index cards to 12 unsuspecting brothers.  Each index card had a number (1-12) and a corresponding exercise.  We missed R-22 for special 5th day.  In the spirit of The Twelve Days of Christmas, F3 gave to me….

1st Day: 1 chill cut plank (turned into a pickle pounder – per Double D)

2nd Day: 2 Plank Jacks

3rd Day:  3 Mountain Climbers

4th Day:  4 Wide Merkins

5th Day:  5 Burpees OYO (missed you R-22)

6th Day: 6 Box-cutters

7th Day:  7 LBCs

8th Day: 8 Freddie Mercury 

9th Day:  9 Merkins

10th Day:  10 Squats

11th Day:  11 WW IIs

12th Day:  12 SSH

PAX and Q were spent.  Dauber asked Double D for a 10-count hold.  PAX knew they were in trouble when Double D went off count a few times.  (Must have been that new math)  It messed up the Q as he tried holding plank which looked more like a yoga move with his a$$ high in the air.  Recovered after a lengthy time.

Announcements:  CSAUP (Sat-Womble), U-Turn still on; Q-School in Jan; F3 Christmas Party (Sat); Mutiny on Mon will have a 2.0 as Q (first time in SW history).  Check out Yoga deal (one month = $29 Groupon at Burn? In Holly Sporing) – unlimited yoga.  And for those early birds, Slide Rule will lead a yoga class for EC on Friday before Cletus…5:15 in pavilion.


Prayer:  PAX circled up and held hands.  Dauber took us out.  PAX looking for employment, PAX having challenges at work; Double D’s Dad medical issues – recent fall, Double D’s wife – back surgery; Ausfart recovery in the hospital from his motorcycle accident (long road ahead)

EC:  2 mile run – Banana Seat, Beater and Dauber

Always an honor leading you men.  
Dauber – Q

Possum Trot ’55’

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QIC: The Natural

PAX: Banana Seat, Pikachu, R22, FedEx, Doc, H1N1, Messi, Fonzi, Farva, Gump, Dauber, LED

Warm Up/Workout: Mosey to the Warehouse lot: 55 SSHops IC; 20 IWalkers IC, 20 Merkins, 15 BB Sit-ups = 55; 20 Mountain Climbers IC, 20 Shoulder Tap IC, 15 WWII = 55; 20 Left Leg Calf Raise, 20 Right Leg Calf Raise, 15 Both Calf Raise = 55; 20 Cotton Picker IC, 20 Other, 15 Burpees = 55; Mosey back to the AO; Merkin, BB Sit-up, Burpees ’11’s’ hill ladders = 55 of each exercise.

Mary: Round the horn with each PAX, 10 repetitions: Burpees, Wide Merkins, Diamond Merkins, Box Cutters, Freddie Mercury, Low Slow Flutter, Plank, SSHops, Heel Taps, whatever Farva’s exercise was, plus 2 more that I forgot… Ended with 55 Squats.

Announcements: CSAUP December 15th.

COT: Prayers and praises.

Possum Trot BB

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26 pax showed up in slightly above freezing temp to give thanks for ability to workout

 

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC,  20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps  IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

Sevens and Four Corners – Tapering at Possum Trot

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Warm Up:  8 PAX, including one 2.0, made there way to Fuquay for some tapering.  Jog around tennis court and proceeded to the snack shack.  Got the arms and legs warmed up with some Michael Phelps, Imperial Walkers, Hill-Billie’s, Cotton-Pickers, Windmills, Fazio-Arm front/back, good AMs and SSH.  Multiples of 7s were executed.

 

The Workout:  Dauber used the short wall for leg-ups, (7R, 7L) 7 derkins, 7 erkins, 7 wide merkins, 7 burpees, REPEAT; fit in some Balls to the walls (21 count) and wall LBCs thrown in for good measure.  Handed off the workout to LED who lead us to the tennis courts for “Four Corners”. PAX began with 10 burpees and then side stepped the long way to the end of the court switching up at the halfway point.  Added 20 mountain climbers to the 10 burpees.   Bear crawled to the next corner.  After 10 burpees, 20 mountain climbers, LED added 30 sec count Balls to the Walls.   Side-stepped/shuffle to the fourth corner and knocked out 10 burpees, 20 MC, 30 sec B2W, and 20 SSH in cadence (40 total).  Mozied to center court for Mary.

 

Mary:  Each PAX lead a 10-count core/leg exercise that included, squats, squat hold, standing LBC, monkey humpers, windmills, yoga stretches, etc.

Announcements:  Some kind of running event on Saturday, evidently there are a lot of PAX training for this and needed some tapering this week; course change; volunteer opportunity

Prayer:  LED huddled us up for prayers.  Injured PAX; up-coming hip surgery for Buford (Mike Edwards); spoken/unspoken.   Celebrated Messi for success in soccer on the pitch.

F2 at Stickboy.  The half century brothers bonded over breakfast beverages and were joined by Banana Seat who was carbing up discussing his injury.  Prayers coming your way enabling you to run on Saturday brother!

Always a pleasure and honor men,

Your co-Qs:  Dauber and LED

Civics 101: 535 @ Possum Trot

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Warm Up:  One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills

The Workout:  Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch.  In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps.  PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout:  100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot).  Time constraints got in the way of honoring our 100 Senators.  However, nine additional burpees were perforformed OYO in honor of our Judicial  branch (although one PAX suggested there were only five).  PAX held plank until each set was completed.

Mary:  PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks.  Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.

Announcements:  Bottle share this weekend, see FB for location.  HSHM preparation and call for support.

Prayer:  Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).

2nd F at StickBoys post beat down.

Tremendous honor leading 18 #HIM.  Faithfully submitted, your Q – Dauber

D.R.A.C.U.L.A

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Pax- Butt Wax, Farva, H1N1, Fonzie, Cowboy, R22, Doc, Peeping Tom, Modify, Pots, The Natural, Double D, Banana Seat, Fedex, LED

Warm Up: Mosey to Concession stand. 10 IC Good Mornings, 20 IC SSH, 10 IC 6-12in arm extensions ( for lack of name), 20 IC Moroccan Night clubs, 20 IC t claps, 10 each Fasio arm circles.

The Workout:

D- Deconstructed burpees. 10merkins, 10 in/outs IC, 10 Squats, 10 Star Jumps

Mosey to tennis courts

R -Red Barcheta. Suicide of sorts. Last court 100 SSH, 3rd court 75 Mountain climbers, 2nd court 50 LBCs, last court 25 merkin

A- ATMs. , 10 tempo merkins, 10 normal merkins

C-Caption Thor. 1:4 ratio up to 10. Situp:American hammers IC

U- Up Downs. Run in place and drop to floor on down.

L-Laney Lu”s – 5 rounds of 10 V-ups and then 10 sec plank.

A- Aiken Legs. 20 squats, 20 lunges 10 each side, 20 star jumps, 20 IC Split Jacks.

Mary:
Announcements: 6:30 practice run at Ting saturday for HSHM. 5:00 am if you want to go early. Virgin Q tomorrow at Kenny Grave
Prayer:Baby Back of Wilmington father with dementia, fedex mother in laws sickness. Safe travels for trick or treat.

Fenway Park Celebrated at Possum Trot

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Warm Up:  Jog around the tennis courts; circle up at lower area.  10 counts of each warm-up exercise including fozzy arm circles 10F, 10B, Windmills, Good AMs, Bill Buckner (in lieu of Cotton Pickers – great suggestion Mookie), and 20 SSH

 

The Workout:  Commemorating the Red Sox beating the Dodgers 8-4 in Game 1 of the 2018 World Series, the PAX knocked out 12 burpees OYO.  Q asked if anyone knew the height of the famed Green Monster:  37 feet.  We found a wall and held B2W for a Dauber 37 count.  Partnered up and headed to the paved road.  Fenway Park dimensions were discussed (see image), converted from feet to meters and rounded up/down based on Dauber’s public university education resulting in the PAX completing the following exercises jointly:  100 merkins (right field) while partner ran to the portapotty; 100 squats (left field) while partner bear crawled to/back to the FV sign and 150 LBCs (center field) while partner leap-frogged to the F-V sign, ran back.  Recovery – 10 counts were called out after completion of each shared exercise.  Green Monster back to the wall for B2W, this time with Gump counting to 37.  Gump was feeling particularly cheeky and could not find the numbers after 35 so Dauber called “recover” to the the PAX delight.  PAX moseyed to the Rock pile and circled up with a Med-large rock.  MN somehow ended up at Action Park and the majority of PAX had a chance to exercise with it.  Each PAX called out various 10-count exercises utilizing the rock.  After each rock exercise was completed, Dauber rotated the PAX position.  Exercises included:  curls for the girls, rutt-rows, chest extension, over the head press, tricep curl, one handed rock merkins, squats, Homer to Marge, American hammers (Amazing effort Banana Seat), a Farva Specialty (exercise name forgotten) and another incredible performance by LipSync.  (Rumor has it, he brought over MN from Mutiny).  PAX were entertained with numerous grunts, bodily function sounds, and one-off remarks (raising each other up) during these exercises.  PAX returned rocks to the pile and headed to the tennis courts.

 

Mary:  Each PAX called out a core exercise performing 10 reps.  Exercises included, Alphabet soup, canoe/boat, pickle pounders, burpees, fireman leg movement (ask Gump), wipers, WW IIs, merkins, low/slow flutters etc.

Announcements:  Added new announcement of “recognition.”  Recognized two brothers for completing Carpex CSAUP- great work R-22 and Farva, way to represent SOWake; also recognized LipSync for completing #8 of 12 half-marathons in 2018.  We are surrounded by “awesomeness “ – incredible men doing incredible things.  Well done!  Call out for better attendance at Kenny’s Grave on Th in F-V, HSHM Training, beer tasting/bottle share – Fall beers (check FB), possible screening of the movie Halloween on Oct 30 in HS (see FB)…

Prayer:  Ephesians 4:2. Be always humble, gentle, and patient. Show your love by being tolerant with one another.  Do your best to preserve the unity which the Spirit gives by means of the peace that binds you together.  Lots of injured men, family, friends; prayers for trooper KIA and his family; prayers for Messi 2.0 trying out for middle school athletics; silent prayers.  Double D prayed us out.

Honored and humbled leading this fine group of men as always.  -Dauber

For Those About To Rock – Possum Trot

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Twelve PAX, including one 2.0, decided to heed the call of “rocks” today at Possum Trot.

Dauber finally got a chance to help lead this site after two weeks of work meetings on the road. No FNGs.

Warm Up:  Jog around tennis courts to the lower section.

A handful of Michael Phelps while PAX circled up; 20 Side Straddle Hops; 10 Hill Billie’s immediately followed by 10 Imperial Walkers; 10 Windmills; 10 Cotton-Pickers; 10 Good-mornings

The Workout:  Partnered up and moseyed to the small hill on the left and begin “11’s” with Merkins on the bottom of the hill and LBCs on the top.   Moved back to the warmup area – one partner performed step-ups while the other partner bear-crawled around the pavilion; swapped and repeated.  PAX moved to the driveway lining up in two lines.  Along the march up the hill, PAX performed Gate-Opens (bringing back CC memories from Double-D), 5 Burpees, Frankensteins, deep lunges, karaoke (left and right sides) until we reached the parking lot.  R-22 was kind enough to point out the porta potty but no PAX needed to adjust gross weight.   Each PAX grabbed a rock and lined up in one row back at the start of the parking lot.  Rock exercises were executed flawlessly by all PAX across the parking lot.  PAX moved four steps after each rock exercise was performed.  The following Rock exercises were performed (10X) curls, overhead press, chest press, rut-ro’s, alternating hand on rock merkins, (REPEAT), triceps curls, goblet squats -(making sure toes/soes/whatever Dauber was trying to say were pointed outward); Homer-to-Marge; more arm curls until PAX made it to the opposite end of the parking lot.  PAX dropped their rock and began to bear crawl up the larger hill holding plank by the guardrail until the 6th made it to the top.  Awesome effort by all PAX, including Messi!   PAX grabbed the guardrail and cranked out 5 derkins, 5 dips and 5 erkins.  Hopped over the guardrail and jogged down the sidewalk back to their rock.  PAX held squat until 6th came in.  RINSE and repeat.  PAX cranked out 10 merkins waiting on 6th.  Time to wrap things up.  PAX began John Cusak around the tennis courts returning our rocks.

Mary:  Early arrivals to the tennis courts held balls to the walls; PAX circled up for a cool down focusing on Yoga stretches.  PAX got into downward dog, pigeon, warrior 1 and 2, and various other leg stretches.

Announcements:  Odyssey this weekend; HSHM; Deadbolt’s boat ride list – sign up early, spots are going fast.  Happy early birthday to Messi.

Prayer:  Romans 10:8-17. …Everyone who calls out to the Lord will be saved.

Lots of PAX nursing some leg injuries preparing for the HSHM – get healthy men!  Prayers for Crab Legs.  Nemo & Dauber shared the tragedy of a Cardinal Gibbons junior girl who died yesterday morning while driving to school.  As a parent of two teen drivers, this is one of my biggest fears / worst nightmares.  Love those around you, live life to the fullest, be kind, help others, for we are not in control.

F2:  Stick Boy – 6 PAX enjoyed some fellowship post the workout laughing it up over man wallets and coin wallets amongst other important topics of the day.

It remains a huge honor to lead all of you PAX.  -Dauber