Celebrate

/in /by

3- pax for EC 
Warm Up:Good morning,windmills,40 ssh hops, 40 imperial walkers.
The Workout:4 shuffles left burpee, 2 shuffles right burpee the length of parking lot. Jack Webb style wall taps and half burpees 40-10. Jack Webb style step ups and squats 10-40.

Mary: some 20 count some 40 lsf, American hammers, box cutters, hello dolly, lbcs, pickle pounders, heel taps, alternating leg v ups.
Announcements: June 12th SHP bed build.

Prayer:India and covid, Fonzie mother in law and wife.

Tennis at Shady Acres

/in /by

FNGs: none

PAX: @Endo, @Fumunga, @MadDog2020, @POTS, @Sprinkler, @Breach, @Bob Barker, @Deadbolt, @FRAM, @Finkle

We had half of our PAX out today with respect and @Breach called the sight Shady Acres Retirement workout.
Warm Up: Mosey around tennis courts, Sir Fazio Arm Circles in cadence 10 forward and backward, Daisy Pickers, Good Mornings, toe touches, quad stretches, groin stretches
The Workout:

No Run 4 corners (adapted from @Gamecock yesterday at the Nest)  We did stacking merkins, angle grinders, plank jacks, and jack webbs.  Very nasty and our mode of transportation was doing Indian Bear Crawl Nippler Taps around the tennis court.

F3 Tennis – we had 2 teams of 5 and one ball.  Ball could only bounce once unless passed to another teammate and then back over the net.  No doubles lanes allowed and the ball had to stay in the two serving squares.  We had to do a penalty exercise if the ball was dropped or didn’t make it over the net.  @Breach racked up a lot of penalties.
Mary: We played F3 tennis till it was time.
Announcements: SIHP event coming up.  Sign-up genius available.
T-Claps (Recognition):
Prayer: @Deadbolt’s friend passed away suddenly, @Fumunga and M are coming up on new baby due date.

New Disc Golf Course at Possum Trot

/in /by

FNGs: None
Warm Up: Mosey around outside of tennis courts. SSH, Frankenstein’s, Good mornings, Daisy Pickers, Imperial Walkers, Hillbillies, SFAC. (all I/C)
The Workout: Coupons needed: 1 tire, 2 25lbs weights and 1 frisbee.  1 PAX flipped the tire while remaining PAX did an I/C 25 count exercise. Once count complete a PAX of choice got 1 throw to get the frisbee as close to or in the tire as possible. Group of PAX moseyed and John Cusac’d with the weights to the tire.  We counted the number of regular stride steps from the frisbee to the tire and did burpees for the number counted (ex. 5 steps = 5 burpees). We repeated this sequence until all members did the rotation.  2nd time through we cut the I/C down to 15 and per two steps = 1 burpee.  Estimated total number of burpees done 100. SLT exercises were a variety.  Total number of holes in 1….ZERO. Most steps away from the tire….22.
Mary: LBC, Reverse LBC, Full LBC, Home of the March regular/single,
Announcements:
T-Claps (Recognition): Welcome from Charlotte (Chimay) visiting his parents in F-V./
Prayer: POT’s wife for procedure, Fumunga wife 36 weeks pregnant, unspoken.

Lucky 7’s at Possum Trot 3/24/21

/in /by

FNGs: None
Warm Up: Mosey across bridge to shopping mall parking lot. (SSH, Frankenstein’s, SFAC, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers all I/C). Mosey to Bank and say Pledge of Allegiance. Mosey down to bottom of hill.
The Workout:  Lucky 7’s > at the bottom of the hill was an AB exercise for 7  reps. Run to the stop sign at top of the hill and do 7 reps of various styles of Merkins. There were 7 PAX so we made it one time around on each person calling out their exercise.
Mary: None
Announcements: Several but they had passed.
T-Claps (Recognition):  Endo for finishing the circuit.
Prayer: unspoken

Play Ball!

/in /by

Little League!! Play Ball! #baseballgame | Play baseball, Baseball movies, Baseball memes

The town of Fuquay recently sent out an email announcing that they were starting up the men’s softball league again which got YHC’s old team moving again and working on getting the band back together. Excited at the prospect of hitting the diamond again I decided to pull out an old favorite that utilized a bat and a ball and, unfortunately this time, a lot of burpees.

FNGs:

Nope.  We barely had G’s, let alone FNG’s

Warm Up:

Quick lap around the tennis courts followed up by:

SSH x20 IC

Good morning x10 IC

Daisy Pickers x10 IC

SFC x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

I grabbed a softball and bat from my car and we headed down to the first field going down the road.  As we closed in on home plate the instructions were given. Each PAX would take a turn hitting the ball to which we would all run to and the batter would call out a 10 count exercise.  If the batted ball hit the dirt before passing the mound we would all be assessed 5 penalty burpees.  After 3 rounds we would “run the bases” which would consist of bear crawls, crab walks, lunge walks, and duck walks, in each person’s preferred order.

I can’t remember all the exercises called but some included star jumps, squats, diamond merkins, mountain climbers, SSH, Willie Mays Hayes, and No Surrenders.   We only got through 5 rounds before having to fold it in due to time.  POTS, in usual fashion, was the last to call an exercise when it was all said and done and treated us to 10 burpees.

The total count of penalty burpees done was 45.  We were no all stars out there.  Add those penalty burpees to POTS present and the total number of burpees done on the day was 55 which, by my calculation, is about 54 burpees too many

Mary:

Back at the tennis courts we got down for:

LSF x10 IC

Reverse LBC x10 IC

Oblique LBC x10 IC knees to left and then right

Announcements:

Sleep in Heavenly Peace bed build on 4/24.  Still need volunteers and charitable donations.  Hit up YHC or LED for more information.

Prayer:

POTS’ wife gonig to the doctor for a follow up for some issues she’s having

YHC’s wife for heart rate issues she’s been struggling with

 

Always an honor to lead.  Today’s group was fun and I’d like to think that everyone had a good time.  When is it not a good time on the baseball field?  Until next time!

 

010000

We kicked off St. Patrick’s Day with a Boom!

/in /by

Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.

 

FNG: None

Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)

The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.

Monkey Humpers—Donkey Kicks

Low Slow Flutter—Merkins & Deep Squats

Nipplers—Shoulder Taps

The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.

Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day

Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!

T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!

Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.

Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!

YHC took us out. It’s an Honor to be apart of F3!!

This was a really bad idea. Also, does it even snow in Australia?

/in /by

To address the second part of the title first, yes, it does indeed snow in Australia.  When Teacher’s Pet asked this while doing Australian Snow Angels this morning YHC was legitimately stumped.  I had never really thought about that before but a quick Google search confirms that they get most of their snow between June and August.

To the first point, yeesh, what was I thinking?  Having been recently cleared off of IR (mostly) I returned to Q at Possum Trot.  I didn’t want to over do it so I decided to reach in to the archive and find an old beatdown that I used for Containment Area since those were all mostly stationary.  I finally decided on one because it didn’t seem that bad.  Boy, was I wrong.

Today’s workout was an ab beatdown.  It was warm yesterday and YHC started to think about the pool and the beach and then also thought how I had been mostly not working out for the last month and a half so I wanted to get started on that beach body.  What I planned for was a tabata workout but it didn’t fully work out.

FNGs:

Not today

Warm Up:

SSH x20 IC

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:

Expectations with the PAX were set.  We’d start with some “warm up” ab stuff and then get in to the meat of the workout.

Marionettes x10.  These are big boy situps where you come up and reach to the left of your legs, then back down and up to the center, and then back up to the right.  A full cycle is 1.

Captain Thor – started with 1:4 big boy situps/American Hammers and went to 10:40.

It was then explained that we’d be doing tabata abs, 40 seconds on and 20 seconds off.  We’d do each exercise 6 times before moving on to the next.  The exercises were

Low slow flutter

Hello Dolly

Boat/Canoes

Gas Pumps

Australian Snow Angels

By round two of LSF I realized this might have been a bad idea.  There was some mumble chatter about not realizing we were doing 6 rounds of each exercise before moving on.  Then, about mid-way through Dolly, Shiv walked off.  YHC assumed he had just gone to water the trees and didn’t think anything of it.  A few minutes later and POTS got concerned so he went to go look for him at his truck. He wasn’t there.  After we finished the round of Dolly YHC put a pause to the workout and we went on a search mission for Shiv.  Luckily Sprinkler and I found him running up and down the road by the ball fields.  He was modifying since he was struggling with the abs.  We were happy to see him and glad he was ok.

Upon returning YHC called an audible.  We would cycle through the remaining three exercises as the tabata timer clicked down.  We got through two more rounds before coming up on time.  No one was sad.

Mary:

The whole workout was Mary.

Announcements:

Nothing came up that was of any importance.

Prayer:

Price is Right thanked us for answered prayers as he had previously prayed that an EPR rollout would go well at work and it went like butter.

Prayers for Norm and his family as they heal through COVID.

 

It was great to get back out there and lead a workout.  I didn’t realize how much I missed it until I was back out there.  I look forward to see you all again more.

 

010000

100% Satisfaction Guaranteed at PT

/in /by

FNGs: none

PAX: @Cancun, @16-bit, @Sprinkler, @Teachers Pet, @Endo, @Finkle
Warm Up: Mosey around the tennis courts with but kickers, high knees and others.  Followed by good mornings, daisy pickers, SSH’s, toe touches, and Frankenstein’s
The Workout:

Event 1: Parking Lot Extravaganza

During this event we did a moving exercise to the next parking space and followed it up with another exercise building up to ten reps.  First round was ten parking spaces traveling by a plank position and typewriter to the next space then a merkin.  RR till we did ten merkins.  Next we did a lunge walk followed by squats.  Then bear crawled foll0wed with mountain climbers and back to starting position with lunge walks again with lbc’s.

Event 2: Upper body nonsense…

In pairs we each picked out a rock of your choice then one partner starting on the long side of the road along the tennis courts ran with their rock to the next corner and back.  Meanwhile the other partner did as many reps of the prescribed rock exercise given by YHC.  We started with curls for the girls, then triceps extensions, rut rows, bus drivers, and ending with overhead presses.

Mary: We got rid of the rocks and mosey over to the tennis courts for Mary and COT.  We did a quick round of balls to the wall and then some shoulder taps to get us started off right.  Next, everyone got on their 6 for some abs.  We did flutter kicks, Freddie Mercuries, E2K’s, and Outlaws.
Announcements:
T-Claps (Recognition): Good to have @16-Bit back out with us!
Prayer: @Norms family dealing with Covid.  Praying for a quick recovery and the stop the spread within house. @Cancun ‘s son is starting a new private school.  @Finkle led the prayer.

Senior Moment: 7 Respects at GP – Welcome Slapstick

/in /by

FNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up:  Discussed F3 mission and welcoming statement with Slapstick.  Had Sprinkler hang with him throughout the workout.  20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six.  Norm departed needing to get some miles in promising to join us for Mary
The Workout:  10 PAX partnered up; five got rocks and met the other five at base of hill.  Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill.  Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop  the guardrail, jog down sidewalk and drive – back to the bottom of the hill.  Lots of great effort.  Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work.  From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest.  Rinse and repeat.  Discussed F3 CORE Principles.  More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile.  Mosey to tennis courts.
Mary:  Norm came in hot and joined us for some yoga that included pigeon,  cobra, table, various arm/leg stretches….have a nice day.
Announcements:  Q school.  New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles.  Stay tuned.  Discussed Q responsibilities.  Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition):  Price is Right for bringing out numerous FNGs over the last few weeks at PT.  great work!

Observation:  7/11 men who posted this morning were 50 years or older.  AWESOME SAUCE!  RESPECT!

Prayer:  Bob Barker has new changes taking place next week…prayers for safe/smooth rollout.  I asked Norm to take us out.  unspoken. Thank you Norm!

2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!

Honored to lead.  Nice to be back out after being on IR.  -Dauber

 

 

Catch That Cheater!!!

/in /by

YHC doesn’t get out to the Trot enough. While running EC, it was just cool to run through downtown Varina… that’s right…. and see a few fellow PAX from the FV mob along the way. YHC wanted to bring a good routine that would encourage competition, good 1-liners, accountability, and some fun thrown in there.  I think we accomplished that, so let’s get to it!

FNG’s: nope
Warm Up: Warm up mosey around the lot followed by: Good Mornings x15, SSH x 35, and Sir Fazios, Imperial Walkers, And Hillbillies x 10-12.
The Workout: To the tennis courts for a 4 corners “as many rounds as possible” you vs. you challenge. The timer would be a PAX bearcrawling the length of all 4 courts and mosey return. Each corner consisted of a constant 4 exercises in reps of 5. At the end of the four corners and as a group, we would count our total rounds completed. Exercises on Court 1 were: Merkins, Squats, Mountain Climbers IC, and LBC IC. The group wound up with 53 total rounds completed.  On to Court 2…

Same routine, but different challenge. This was the us vs. us challenge. YHC threw down the challenge of completing more than 53 Roy F’s doing 4 slightly different exercises. Exercises this time we’re: wide grip merkins, squat jumps, burpees, American Hammers IC. Wouldn’t you know it… we had a draw…53 rounds again. Only a half penalty of 5 burpees was assessed.

The other challenge was the us vs. you challenge. Otherwise known as “Catch that Train”. 1 PAX would start out sprinting from am standing position while all other PAX did mountain climbers IC. The sprinting PAX could leave the start line whenever they wanted during the count.  The rest of the PAX had to catch him, or face a 5 rep penalty. If the sprinting PAX was caught, only he did the 5 rep penalty.  YHC got caught along with a few others, but some escaped, including POTS who just simply took off early and somehow out gunned us! Penalty exercises consisted of: burpees, SSH, Squats, Squat Jumps, Merkins, Diamond Merkins, And Shoulder Taps. Moseyed back over to the tennis courts for Mary.
Mary: Actually wound up finishing 20 cts. Of exercises YHC had intended on adding on to the competition, but that’s for a different Q. Exercises here were 20 counts of: hand-release  merkins, monkey humpers IC, plank jacks IC, and WW1’s. Followed by 22 counts of Dying Cockroach, H2M, LSF’s, And chill cut hold.
Announcements: Needmore Ruck plus cleanup this Sunday.  Also this Sunday, Q School at Womble. Norm is gathering a mud run team.  Check Slack. Sometimes in life, it can seem like us against the world, if we watch the media it can seem like us against us sometimes, but the biggest battle will always be you vs. you. Do you have the discipline, the heart, the accountability, and leadership to stand and accelerate when the chips are down? Sometimes we do… sometimes we don’t. But we make each other stronger in that battle through F3.
T-Claps (Recognition): Teachers Pet getting out to his 2nd Post and hitting it hard!
Prayer: A family in Sprinklers Church, Teachers Pet mom recovering from COVID. Military, first responders, and the unfortunate number of 22 former service men and women who take their lives each day… for purpose, peace, and a path.