TROTTING the POSSUM
9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way.
Curling on Heroin Hill
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.
Tundra trot
FNGs: Warm Up:
25 SSH
Mosey to 2nd location integrating butt kickers, high knees, and karaoke.
Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.
The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island.
2nd round broad jump 5 lines/reverse lunge 3.
Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.
Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.
Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!
Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.
Tumbleweed’s Virgin Q
Note: Abacus filling our the backblast for Tumbleweed
FNGs: None
Warm Up: Standard
The Workout: We split up in teams of three and did 100 merkins, 200 Carolina dry docks, and 300 curls for the girls while one person alternated between bear crawls or broad jumps and another held a plank. Followed by an Indian run.
Mary: Popcorn Mary
Announcements: 1776 Workout
T-Claps (Recognition):
Prayer: Abacus neighbor, Popeye friend, horse face traveling mercies
Day 2 2015 Throwback Week – Possum Trot
Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.
Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms
Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.
Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.
Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.
Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.
Sally – PAX performed the squats while listening to Sally song. Quite a burner.
Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)
COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken
Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…
BS Out!
Popeye’s 1 year Anniversary Ft. Gizmo
FNGs: none
Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches
The Workout:
Activity 1 lead by Popeye:
Combo workout: Plank walk down with the wall x Bear plank shoulder taps
5 each, then 6 each, then…and so on….10 each
10 Lt Dans + 10 Star jumps
Penalty burpees for not knowing the mission statement
Activity 2 lead by Gizmo:
Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers
increase rep # after each lap
Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total
Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event
T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.
Prayer: Loafer’s health and family
Hump Day at the Trot
Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings
The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy.
Round 1:
100 Weighted Squats
80 Side Straddle Hops
60 Rut Rohs
40 Freddy Mercurys
20 Bicep Curls
10 Burpees
Run around the tennis court
Round 2
100 Side Straddle Hops
80 weighted Lunges
60 Close Grip Bench press
40 Hello Dollys
20 Tricep Extensions
10 Inch Worm Burpees
Run around the tennis court
Round 3
100 Mountain Climbers
80 Up and Over your Rock jumps
60 Merkins
40 Plank Jacks
20 Dips
10 Broad Jump Burpees
Mary: (None, No Time)
Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q
Prayer: Banana Seat- Prayers for friends who have lost family members
X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path
Breach- continued prayers for my Aunt, she is doing better but has a ways to go
Simply effective
FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.
The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.
in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.
Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo
Q School: Session 3
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Be ready for CoT with announcements and prayer requests/praises
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10
Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat
Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R
Mary
WWI’s
Out and UPS
LBC’s
American hammers
Ended with announcements and prayer by Rubiks. Nice work by all.
BS out!
Passing the Baton
Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot. As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly. Over time, and with injury, we lapsed in our duty. It became evident that new leadership was needed so we reached out to local PAX to find potential candidates. After a lot of searching two stepped forward, almost at the same time. Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task. YHC picked up the Q for the day and asked the two of them to be there for the official hand off. All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.
FNGs: None
Warm Up:
SSH x27 IC (that was the temperature when I looked when I woke up)
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
The Workout:
We started at the back corner, by the rock pile, to begin a four corners workout. Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.
Curls for the girls x10 IC
Tris for the guys x10 IC
Rut Rows x10 IC
Chest press x10 IC
We then did a backwards mosey to the next corner, by where the parking lot met the road.
No Surrender x10 IC
Bobby Hurley x10 IC
Star Jumps x10 IC
We then proceeded to the next corner, on the other side of the tennis courts. We made our way there via Walk like an Egyptian. This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line. Once they get there everyone steps in to a lunge with the other leg while the next guy goes. This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.
The next corner was abs. We did an LBC cycle
LBC x10 IC
Reverse LBC x10 IC
Side LBC x10 IC each side.
We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds
Squats x10 IC
Wide squat x10 IC
Feet together squat x10 IC
Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts. We started with a set of calf raises. After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.
Mary:
American Hammers x16 IC
Sleeping Hillbillies x10 IC each side
Box cutters x16 IC
Announcements:
Prayer outreach with Rubiks down town Raleigh at 7:00pm
Prayer:
Bleeder recovering from surgery
Always an honor to lead and it has been an absolute privilege to have led this AO. I look forward to what new leadership will do.
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