Catch That Cheater!!!

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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.

Hills and Yurpees

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FNGs: @Teachers Pet, @Yodeler, @McRib

PAX: @Norm, @Fedex, @Breach, @Double D, @Price is Right, @Endo, @Sprinkler, @Finkle
Warm Up: Mosey around the tennis courts, followed by a 10 count of Good Mornings, Daisy Pickers, 20 SSH, 10 counts of quad stretches each leg and cross leg toe touches to get the legs loose.  Ended with 10 count cadence of Sir Fazio Arm circles F/B.
The Workout:

Event 1:  Hill Climbers – we split into 2 groups and group at the bottom of the hill did Mountain Climbers, Monkey Humpers, and Marionettes while the other group hiked up the hill as fast as they could to do a circuit of Dips, Irkins, and Squats starting with 10, 15, then 20 each time around.

To catch are breath we went on an Indian Run around the courts to lead us into the second event.

Event 2: Tennis court fun – at the tennis courts we circled up to do a round of exercises with dancing bears (plank with right hand up and left leg up then switch), alternating shoulder taps in cadence, followed by Yurpees (merkin clap and two tuck jumps).  We started at 3 of each exercise and added one each time we completed the round.  We got up to 6 and modified to go back down 5, 4, and 3.  Very nasty stuff those Yurpees!

Mary: Not So Lazy Boys, Box Cutters, ABCs, Boat Canoes, Outlaws all in a to count.
Announcements: Ruck this Saturday being led by @Norm.  Another ruck on the 21st followed by roadside trash pick up.
T-Claps (Recognition): To our FNGs for hanging in there.  Also, for FNG Teachers Pet who did EC with @Breach his first day out to F3.
Prayer: @Fedex’s cousin passed suddenly, so prayer for his family, also @Teachers Pet’s mom is recovering from COVID, prayers for our nation and families.  @Finkle took us out.

Burpees are NOT a Stretch!

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Brisk morning at Awesome Possum. YHC had no idea what to expect for my first Q at the Trot, but coming over the hill and seeing some FNGs made it something special! Norm and Martini stayed for warmup then hit some miles and were back in time for COT.

FNGs: Yes! Endo, False Start, SIR Shanks-a-lot
Warm Up: Warm-o-rama with SHHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Hillbillies, Newton’s Cradle, Michael Phelps
The Workout: Event 1 Rock Ping Pong: Partner up with one rock and line up at the edge of the parking lot. One partner performs the exercise then starts pushing the rock across the parking lot. Other partner takes a lap around the tennis courts and meets the partner on the other side. The goal is a competition with your partner for the end position of the rock. Exercises were 20 each curls for the girls, triceps extensions, overhead press.

Event 2: Survivor Series: Start with a round of exercises and each round vote off the group’s least favorite. Starting exercises were 20 each merkins, fire brigade lunge, turkish get-ups, star jumps, Carolina dry docks, squats. Order of eliminations round 1: turkish get-ups, round 2 (oh shoot we’re out of time): merkins and star jumps, complete round 3 with the last four.

Mary: Let’s see who’s still with me. Silent count Mary. Q leads the cadence but no total count. Anyone that stops over or under, add on 5 exercises. 20 each box cutters, LBCs, Homer to Marge

Asked POTS to lead some stretching while I grabbed my phone for name-o-rama. I come back to find everyone doing burpees. Honestly… privileges revoked POTS!

Announcements: Super Bowl squares for HSPD First Aid Kits
T-Claps (Recognition): I saw solid efforts by Endo, False Start, SIR Shanks-a-lot.
Prayer: Roger Roger’s family friend battling breast cancer, Country and leaders, Gamecock’s daughter’s 3rd birthday, WCPSS in person classes

It’s only 5 more burpees

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FNGs: none
Warm Up: Mosey around the tennis courts and came back to do a round of good mornings, daisy pickers, Sir Fazio Arm circles f/b, Michael Phelps, tri-cep stretch, shoulder stretches, and Frankensteins all in cadence ten count.
The Workout:

Event 1: It’s too difficult…lol

Starting at the first parking space we bear crawled to the next and did a merkin.  For a total of 10 but each time we come to another parking line we added a merkin building up to 10 merkins.  The last ten parking spots we did a typewriter or side bear crawl if there’s such a thing and then lunges both legs equaling one up to ten.  To top it off and keep the blood flowing we did 20 SSHs in cadence.

Event 2: Mosey to the rock pile and we did three rounds of 10 each: overhead press, tri-cep extensions, curls for the girls, and bus drivers.  Between the 2nd and 3rd set we did a round of seal claps to let our fingers thaw and get the blood flowing.

Event 3: Lucky number 20 – using a fantastic gift from my M we rolled the cube of exercises starting with 20 burpees, 20 jump squats, 20 merkins, 25 lbcs, 20 SSHs, and 1 minute plank hold.

Event 4: To finish it off we did a round of tennis court suicides with a sprinkling of exercises in between two rounds.  This one provoked a little bit of mumblechatter!

Mary: We did round robin style with @Pots and @Sprinkler both voicing for 5 more burpees which brought our count to 30 burpees for the morning.
Announcements: Hilltop Needmore food drive ruck coming up in a couple weeks.  Date will be posted soon.  Also, trash pickup being led by LED (can’t remember date/time/place).
T-Claps (Recognition): @Norm and @Martini for EC
Prayer: For our country, @Norm and family traveling to FL.

Thanks for the Memories

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Today’s workout was made up of a lot of old memories.  When I first started F3 I only ever posted at Kenny’s Grave, back when it was just resurrected and Banana Seat was the site Q.  In those days the agility ladders were quite often present at the AO.  Eventually I ventured out and Possum Trot was my second stop.  Two things are conjured in my mind when I think of that AO, the HILL and Christmas trees.  On my first or second post at PT there was a mountain of Christmas trees in the parking lot and Dead Bolt had a workout planned that involved dragging them across the parking lot several times and all I can remember was how good it smelled.

So, with all of those things floating around my head I set out to incorporate as much of it as I could in to today’s workout.

FNGs:

Nope

Warm Up:

Lap around the tennis court and then circled up for:

Sir Fazio Arm Circles x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

Daisy Pickers x10 IC

Frankensteins x10 IC

Windmills x10 IC

Leg stretches right over left and then left over right

SSH x20 IC

The Workout:

Mosey to the base of the hill where YHC had set out two agility ladders.  The instructions were easy.  We were doing an old school Dora of 100 merkins, 200 LBCs, and 300 squats.  While partner 1 was doing the exercise partner 2 was traversing the ladder, running up the hill, doing 5 dips on the guard rail at the top, coming back down and back through the ladder and then passing the torch.  Each lap through the ladder was different:

1st – quick steps forwardd

2nd – quick in and out down the side

3rd – bunny hop

4th – bear crawl through the ladder with hands in and out

We started back at 1 when we got through 4 laps and kept going until we were done.

Once both groups were finished YHC grabbed the lone Christmas tree in the lot and dragged it to the end of the agility ladders.  An exercise was called for everyone to do while one PAX went through the ladder, grabbed and dragged the tree to the other end of the parking lot, did 10 merkins, dragged the tree back, and went through the ladder again.  When he got back he called out the next exercise while the next guy in line did the dance with the tree.

After one rotation through we mixed it up by replacing the merkins at the end with 5 burpees.  You also had to choose another mode of travel through the ladders this time and if you chose to bear crawl it you could skip the burpees (the bear crawls through the ladder was punishment enough).

Mary:

We almost didn’t have time for Mary but did manage to pull something off.  Luckily a lot of the exercises called during the Christmas tree part of the workout were core exercises so I didn’t feel too guilty.

Low slow flutter x10 IC

Box cutters x10 IC

Announcements:

There is a new monthly challenge and a corresponding Slack channel to go along with it #montlychallenge for accountability.  This month is 100 hand release merkins, 150 squats, and 200 LBCs.  These are to be done OYO or as EC.

T-Claps (Recognition):

Finkle for being the only one to choose to bear crawl through the agility ladder.

Prayer:

Scrapple and his family recovering from COVID.  Also for his knee issue which will hopefully be getting sorted out later this week as he gets off of quarantine

Sprinkler’s neck

Yosemite’s shoulder

 

Thanks guys, this was fun.  I appreciate everyone of you for coming out and starting your day with me.

 

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Not my A Game

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A down week in running allowed YHC to become a little more involved in the bootcamp scene that has been so badly missed so what better way to get back at than picking up a couple Qs. Been a while since I’ve been down in the Quay so figured I make the trip to PT. Researched some previous backblasts and noticed there hadn’t been a tour of Varina in a while. Unfortunately my memory left me and some of the locations were not what I remembered. Regardless it was nice to see a good turnout this brisk winter morning.

EC: Pikachu from home, Skidmark

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Moroccan Nightclubs, Overhead claps, Seal claps, Good mornings
The Workout: 3 Indian Run lines mosey to the flag pole. The initial plan was for 21’s of WWIIs and Box jumps but the wall was higher than I thought and none of us earned an Olympic Medal in the high jump so we settled for step ups which ended up being quite time consuming. (modified)
Mosey to the giant wall for Preacher chair and then Ascending Testicles with merkins. Rumor was all Flex spending accounts were emptied and dental deductables not met so modified the testicles to Balls to the Wall after 1 set. 2 more sets of Preacher chair and BTTW.
Mosey to the home of the FV Democratic Party Headquarters or as many of us care to call it: Stephen’s Hardware. Jump up the rail for some side plank walks I guess. Quick feet as we wait for the 6.
Mosey to Aviator. Bear Crawl up the ramp as smell BBQ. Repeat.
Mosey the walk through wall for a set of dips, erkins, and derkins.
Mosey back to the park for 4 sets of Big Bang (reference exicon here).
Mary: 7 minutes in heaven. Yes, we did plank hold with various core exercises.
Announcements: 2ndF at Stick Boy, GrowRuck, GrowRuck light, heavy something. See Pablo for details. Monthly challenge
T-Claps (Recognition):
Prayer: Deadbolt hasn’t been feeling well. Hoping 2021 is better for most. YHC took us out

The pre-blast was too damn late! So was this backblast.

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After spending all week preaching about the importance of getting backblasts put together I completely spaced on doing this one the past two days.  Sorry.

Also, I heard loud and clear from PAX that if you’re going to pre-blast make sure you do it early enough in the day.  While certain HIM were confused about when YHC actually did the pre-blast it emphasized the need to get it done early so people know what to expect.

Speaking of pre-blasts, YHC promised a morning full of legs and that’s what I hopefully delivered

FNGs: Nope

Warm Up:

SSH x20 IC

Windmill x10 IC

Daisy Picker x10 IC

I honestly don’t remember all of it.  It was two days ago and I just make this stuff up as I go.  It was the usual stuff, nothing fancy.

The Workout:

We moseyed to the big port-a-john headed down to the ballfields and PAX were instructed to line up to do Walk Like an Egyptian down to the fence where the concession stand is.  Each PAX would lunge forward and hold while the one in the back did a duck walk to the front of the line.  We continued down this way, Indian run style, until we reached the gap in the fence.

Once there we grabbed a piece of wall on the building and performed People’s Chair Bat Wings.  While in People’s Chair we did 10 forward arm circles, 10 reverse arm circles, 10 seal claps, and 10 overhead claps.  We paused between each set and repeated the whole thing once we finished.

After that we went over to the small hill for 11’s.  Squats at the bottom and star jumps at the top.  Once that was done we went over to the knee wall by the stairs and did 20x step ups, 10x irkins, and 10x dips.  Rinse and repeat and then mosey back up to the parking lot.

Once we reached the parking lot we did another Walk Like an Egyptian until we reached the entrance to the tennis courts.  We all lined up at the sideline of one of the courts and made our way the width of two courts by doing a squat, lunge step forward, and then tuck jump.  Another squat, lunge step with the other leg, tuck jump.  Do this across the whole distance.

Lastly we went over to the wood wall in the court area and held People’s Chair while the PAX at the front of the line lunge walked to the end of the line and held.  Again, Indian run style, all the way down the wall and then back up it.

Mary:

American Hammer x10 IC

LSF x10 IC

Freddy Mercury x10 IC

Homer to Marge x10 IC

Homer to Marge with leg up – 5 each leg

Pickle Pounders x10 IC

Announcements:

Christmas party was Thursday.

Prayer:

Scrapple’s M’s foot surgery

Fanny Pack’s M’s surgery

 

Thanks for joining me men on a cold morning that was supposed to also be wet.  You braved what were supposed to be nasty conditions and were rewarded for it.

 

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Bday Q #3 – Suicide Burpees

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It was an even cooler morning with sub-freezing temps around 30 degrees but that didn’t stop the legendary crew that showed up for Possum Trot this morning. Once the party started there was little consideration given to the cold as we didn’t stand still very long.

Thanks for coming out this morning and helping YHC celebrate my birthday. You guys are awesome and you make me better and stronger every day!

Let’s do it again tomorrow at Kenny’s Grave.

FNGs: None

Warm Up:

We moseyed around the tennis courts and circled up in the parking lot to get the blood flowing…
SSH x 20 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

This workout took place exclusively on the tennis courts…
Part 1: Burpee Suicides – run to the end of court 1, perform 5 burpees, run back to start and perform 5 jump squats. R&R for all 4 courts.
Part 2: Usain Bolts – The man on the end calls out an exercise for everyone else to do while he travels the width of one court and back. Method of travel was one of the following: bear crawl/crawl bear/crab walk/gorilla walk/lunge walk/ duck walk. R&R x3 rounds with a different mode of travel each round. No exercises were repeated. Well done, HIM!
Part 3: Escalator – The man on the end called out a 10 rep exercise which everyone did together in cadence then ran down to the other end of the courts and back. Upon return, the next Pax stacked a second exercise until all added theirs to the stack. A slight audible was called due to time constraints and the rep count was reduced to 5 to make sure we were able to complete the round just in time for COT.
Mary: Included in part 3 of the workout
Announcements:
Frosty CSAUP on Sat – starts at 0600 at Fleming Loop (?) – check FB and Slack for complete details.
Ultimate under the lights at Ting on Mon., Dec 7th @ 0530.
Sign up for the Christmas party on Dec. 17th – Pax only.
T-Claps (Recognition):
All who came out to brave the cold and get shweaty to help YHC celebrate. Special T-Claps to 16-Bit for the 2nd F where there was a sighting of LED, Fonzie, and Fumunga.
Prayer:
Dauber’s job situation has improved dramatically in the last 18 months (praise)
Quiver has a coworker whose wife is dying of cancer
Fanny Pack and 187’s M’s – health issues
Those struggling during the holiday season esp. in light of COVID – reach out to those you haven’t seen. Keep picking up the six!

Awesome Sauce at the Trot with Co-Qs

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FNGs: None
Warm Up:  Run around tennis courts and headed to snack shack.  25 SSH, remaining exercises 10cc including sir fazio, good am, seal claps, overhead claps. bent over claps, daisy pickers
The Workout:  moxies to small hill for sevens (Star jumps at bottom, LBCs at top) – always good to feel the dew in 30’s deg weather; mosey to snack shack for 3 sets of 7 count BTTW and 7 count people’s chair counted by all PAX; mosey to wall for leg-ups (10 each leg) OYO.  Mosey to drive and commenced some gate openers, lunges, and karaoke up the hill.  Mosey to rock pile.  YHC said medium but I inadvertently grabbed a rather large rock.  No sharing.  Executed the following 10 count or 10cc exercises:  rut rows, curls, tricep curls, ground pounders, plank taps/slaps, toe taps, from our 6, WW IIs, chest press…returned rocks.  Handed over Q reigns for more awesome sauce to be delivered up by Sprinkler as YHC had to get to an early appointment.  Thank you Sprinkler for stepping in…
Mary:  Go back to the tennis courts. At each white line, 5 merkins (total 30); bear crawl in between lines; 5 squats (total 30) with lunge walk in between.  Same with burpees and last line movement – added plank jacks.  Popcorn exercises.
Announcements:  Rucks coming up (see Socials); F3 Christmas party with BBQ contest (let’s represent FV PAX)
T-Claps (Recognition):  Sprinkler for helping with Q
Prayer:  187 and Fanny pack’s wife.  Those with no family at holidays and no food.  Folks traveling for the holidays.  Sprinkler took the PAX out.

Honored to lead.  – Dauber

 

What’s the count?

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Man was it cold this morning.  I wore two pairs of gloves and still had issues with my hands (go look up Raynaud’s Syndrome).  I guess holding on to cold rocks and holding them above your head doesn’t help.  It also doesn’t help when you can’t keep count on your own and your fellow PAX are either intentionally or unintentionally messing with the count.  Thanks guys!

FNGs:

Not today.  There’s been a slew of them recently and maybe I’ll get to break one in soon.

Warm Up:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Sir Fazio Arm Circles x10 IC Forward and Reverse

Frankenstein’s x10 IC

The Workout:

We moseyed down to the end of the parking lot and partnered up to do Partner Plank Hops.  P1 got down and started doing shoulder taps while P2 side hopped over P1’s legs for a 10 count and then switched.  We did two rounds of this and then headed to the rock pile.

Everyone grabbed a travel sized rock and met at the corner for instructions.  We would be doing an extended 7 of Diamonds today with our rocks.  We’d start by doing 7x triceps extensions at each corner and John Cusack’d to the other corners to do more of the same.  Next was 14x Curls for the Girls with a jog between corners.  We alternated John Cusack and jogging moving forward between exercises.  We went all the way up to 28 then then worked back down the ladder.  The full list was:

7x Triceps extensions

14x Curls for the Girls

21x Rut Rows

28x Goblet Squats

21x Trunk twists

14x Ground Pounders

7x Bus Drivers

We actually ran out of time before we could complete the full round so we skipped out on the bus drivers.

Mary:

LBC Circuit x10 each (regular, reverse, left, right)

Announcements:

Frosty CSAUP December 5th.  Ruck style event exploring Fuquay and most of its AOs.

T-Claps (Recognition):

Sprinkler’s daughter actually had a varsity volleyball game yesterday.  Parents weren’t allowed so he had to watch it from his house and his neighbors surprised them by brining over food to help celebrate.  It was a bit of a return to normalcy for them which is nice and is needed, I think, for all of us.

Prayer:

Prayers for 187 and Fanny Pack’s Ms.  You men let us know if there is anything we can do for you or your families.

 

Thanks for joining me this cold morning men.  We warmed up pretty quickly once we started going.  I had fun, hope you did too.

 

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