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Told you I’d get it up…. Possum Trot 3/4

/in /QIC:
PAX: , , , , ,

FNGs: None
Warm Up: SSH, IW/HB, Frankensteins, Cotton Pickers, Indian run with “drop and give me 5 merkins” down to the concession stand. “Musical cones” – bear crawl to cones, whoever is last gets 10 burpees while “winners” get monkey humpers – remove one cone rinse and repeat until final winner is crowned…. with more burpees.

The Workout: Theme of the day was about picking up the six, specifically not letting another PAX struggle with life alone.

So we partnered up and did three workouts where failure was inevitable. Balls to the wall until someone bails, broke back merks until someone bails, and forward facing Bubba/Forrest Gumps (deep squat holds with interlocked hands holding each other in balance). Which ever partner group bailed out first, the other PAX got to do burpees while the “failing” group recovered. The point being for all of us to encourage, cheer on, not allow the others to fail and when they did we pay the price for them to help carry the burden. PAX suffered through two rounds of that only to be greeted by the tennis court marry go round of stomach pain-

starting at one corner, WW2 x 10, bear crawl to next corner, American Hammers x 10, bear crawl to net, low slow flutter x 10, bear crawl to corner, LBC x 10, bear crawl to corner, heel taps side to side x 10, partner carry the long side back to start – rinse and repeat

Mary: we listened to NEEDTOBREATH “hard love” while squat holding. Message is in the song

Announcements: usual

T-Claps (Recognition): all you legends!

Prayer:

What’s a Coupon?

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PAX: , , , , , ,

FNGs: None  PAX of 7 enjoyed incredible temps (60s) in the darkness.  Shorts weather in early March!

Warm Up:  Pre-blast mentioned circuit training and the use of coupons.  Some PAX inquired what a coupon was on Slack.  They come in many sizes, shapes, etc.  I chose to bring various dumbbells weighing in from 8lbs to 40lbs.  Planted the flag at 4:45 am and got busy setting up the numerous dumbbell stations.  Needed to adjust gross weight and found a tree line by an old fairway.  Broke out the hand sanitizer and greeted the PAX.  I think one of the PAX had the same idea as he disappeared for a few mins.  He mentioned FedEx’s home or front lawn if the door was locked.  Hmm.  I think the early start time of Prison Yard had interrupted our normal morning routines.  As I looked around, 5 PAX present EXCEPT for the only PAX who HC’d.  I was told he would be racing in on 2 wheels in no time.  A utility truck was spotted and an F3 brother came out but went running off in another direction.  Some said it was Pipe fitter; I cannot confirm.  Clock struck 0500 and we were off for a nice jog around the clubhouse/parking lot.  Circled up for 20 SSH, 10 Don Quixotes, 10 Fazio Arm Circles (F/R), 10 Hillbillies, 10 Imperial Walkers an 10 Daisy pickers.  It was about this time New Mexico graced us with his presence.  Sprinkler was pissed because he knew what was coming:  5 burpees OYO for tardiness.

The Workout:  I got an idea from Shredder at a recent 2ndF to incorporate running while PAX conducted circuit training, moving from one station to another.  He emphasized the importance of rotating among three/four muscle groups:  Arms, Abs and Legs.  (I added Back too).  I wrote down three exercises using (Coupons) dumbbells on index cards and set the cards next to the dumbbells spread out under the covered clubhouse area.  Turned on the iPad Pro to Pandora’s Classic Rock station.  (Fonzie was very happy with the tunes.  Lots of singing and great mumble chatter.). Each PAX started at a station, executed 8-12 reps of each exercise on the card.  One PAX ran around the clubhouse twice before PAX rotated positions.  Circuit training consisted of the following exercises:

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, Farmer’s Cary, while on your six, hold dumbbell over your chest while holding 6”

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

PAX with no dumbbells – TIME Keeper – Run around the clubhouse twice

RINSE AND REPEAT; modify the run; CHANGED to Farmer’s Carry with two 40lbs dumbbells around the building 1X

RINSE AND REPEAT but back to RUNNING TWICE around the clubhouse

Mary:  PAX helped me put the dumbbells back in my vehicle.  Circled up for Mary.  Lots of arm stretches, static, pot-stirring, Michael Phelps.

Announcements:  MULE – Lots of positive affirmations from NM supporting this Raleigh CSAUP; LED and his great effort securing a road clean-up opportunity with NCDOT – please sign up on Slack/support this endeavor 4X/year.

T-Claps (Recognition):  PAX trying something new at the Prison Yard

Prayer:  Forceps/family

Fonzie and his family making a tough decision having his M stay home with the kids – financially, mentally, physically

LED considering mentoring a child of a single mom; friend of his family that had a stillborn

New Mexico mentioned an F3 brother, Package, recovering from addiction; asking for strength keeping him strong

Dauber’s mom having eye surgery this week.

UNSPOKEN.

Dauber took us out.

 

An honor an privilege leading you all. – Dauber

Ultimate Frisbee

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13 PAX  for some fun!

EC: Buttermilk, Norm, Martini, R-22, Beater and Breach

FNG– None

Warm Up:

SSH, Imperial Walkers, Hillbillies and 5 burpees OYO due to a tardiness

The Workout:

We broke off into teams, light color vs dark color shirts. It was very hard to see the frisbee this morning. I think the dark team won…just saying. Once the frisbee hit the ground…many times these exercises followed: merkins, lunges, diamond merkins, SSH and mountain climbers.

After talking with Yosimite I had the frisbee. Made contact with a few PAX and I had one that had cones…Great, everything was covered. Not exactly, HIM showed but forgot the cones! Not calling any names.

Mary: No time left.

Announcements: Buttermilk’s Church, Hope Community (Mina Project) is having a fundraiser. Selling boxes of cookies home-made. Support this worthy cause by sending Buttermilk message for order. Discussions of the safety of PAX playing ultimate since it’s so dark. Several are exploring some other options. More information to follow.

Prayers: Forceps Family, Armpits brother-in- law has MS/not doing well, Norm travel mercies rest of the week and Unspoken

A Pirate’s Life at Mutiny; Zamboni Goalie #90; Welcome Armpit!

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FNGs: Welcome FNG Dave Mack, aka Armpit, also known as Doug in some parts.  A career USAF veteran, a fan of Ohio State too.  Gave him disclaimers.  Thanks R-22 for bringing him out!

Warm Up:  Had all 16 PAX run around the gym and circle up in the half circle for the following warmup exercises on this 47 degree clear day:  25 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Sir Fazio (F/R), 10 Seal Claps, 10 O/H claps.

The Workout:  PAX split up into two workouts, kettle bell or boot camp.  YHC was inspired by a recent beat down by our very own Pirate, POTS.  Rather than sandbags, we opted for Rocks.  Minnesota was MIA although LipSync tried finding it with his 40,000 lumen headlamp!  Karaoke / jog to the rock pile.  Grab a medium sized rock.  Line up in a straight line on the soccer pitch.  Dauber called out 10 or so rock exercises (20 count or 10 cadence count).  After completing one exercise, PAX dropped their rock and jogged backwards about halfway (some think it was more like 3/4).  5 merkins.  Jog back to their rock.  The exercises included:  Curls for the girls, rut-rows, O/H press, triceps curl, toe taps, bus drivers, SIMBAS, goblet squats, plank hold slap rocks, ground pounders.  Move to the cement sidewalk.  On your six.  Chest presses (multiple).  With rock above chest, hold 6 inches (20 cc), still holding rock, 10 chest presses, still holding rock, 45 degrees on legs (20 cc), 10 chest presses, still holding rock, legs 90 deg (20 cc), 10 chest presses, still holding rock, 6 inches legs off ground.  Arms burning.  Recover.  20 LBCs.  Good ams.  Return rocks to the pile.  Saw some sparks!  Toe taps on the curb.  Bear crawl to an island.  Frankensteins. Open doors for our hips.  Mosey to the wall.  Great mumble chatter re: emergency goalie, #90, Canes hockey game.  Look it up – amazing story!  At the wall, 15 cc BTTW, 15 cc People’s Chair; Runner’s Stretches against the wall.

 

Mary:  Joined LED and Red October PAX on the tennis courts.  Lots of ab work including pickle pounders, home to marge, LBCs, hello freakin’ dollies, etc.

Announcements:  Saturday service for Jon (Forceps’s kid) – Hope (Apex), 12-2; New updated Q sheet (sign up for every AO in SW)

T-Claps (Recognition):  EC guys; All PAX contributing to a great cause!

Prayer:  First responders, Military, Injured PAX, Relationships at home, Forceps and his family; LED took us out.

2nd F – Panera Bread to follow.

An honor leading you men in the gloom!  Love you guys!  -Dauber

 

15 PAX at the Trot – GOOD TIMES!

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FNGs:  Welcome Gary Cunha – 90120; a native of CA.  Learned about F3 after meeting Darby at the opening of Crooked Creek Park in FV.

EC:  LED,  Farva, Fonzie

Warm Up:  So excited to be back at the Trot.  Lots of fist bumps and smiling faces as we circled up in what Noah’s ark called “Perfect Exercise weather” – a balmy 55 degrees/overcast.  Flag was planted, no FNGs at the start and we began a mosey around the tennis courts to the snack shack.  Heard some “oh craps” as a vehicle entered Action Park. Wasn’t sure if it was a PAX, an FNG, or other.  16-bit had a similar experience at an AO when an unidentified car showed up and loitered for a bit before taking off.  I was alerted we indeed had an FNG and circled up for the warmup.  Welcomed Gary Cunha, gave the F3 disclosures and began the following exercises:  25 SSH, 10 good am, 10 Don Quixote, 10 Daisy Pickers, 10 Sir Fazio Arm Circles, 10 Overhead Claps, 10 Seal Claps.  A thought occurred to me to have a PAX keep an eye on the new PAX – Gump must have been on the same page and shadowed him making sure he was doing OK.  Just a suggestion going forward to have a PAX (perhaps the one who brought him out if able) stay with the FNG throughout the workout.

The Workout:  I had hinted at rocks, hills and a possible field trip during a pre-blast.  Wanted to give Gary a nice introduction to F3 and headed to the edge of the grass for Jack Webb’s 1 merkin to 3 air presses to 10 count.  FUN!  Recovered to the short wall for 10 step ups on each side (L/R) OYO.  Mosey to the snack shack for 15 ic People’s Chair followed by 15 BTTW ic.  Rinse and Repeat but increased count to 20 but had Gump and Farva call out the count respectively.  Mosey to the road for the following exercises:  Frankensteins, Gate Openers, Bear Crawl, and Karaoke (L/R) to the parking lot.  Mosey to the hill.  At base of hill, 10 Prisoner Squats.  Great mumble chatter continued.  Bear crawl up the hill on newly cut grass (NICE!).  At the top of the hill, PAX completed 10s of derkins, erkins and dips on the guardrail.  Hopped over the guardrail and jogged to the far corner of the tennis courts to pick up a medium sized rock.  And there’s always one guy who does not know what medium means.  More to follow.  John Cusack to the newly lit white lights.   5 burpees OYO.   Circled up for a bunch of rock exercises,  some single count, some exercises in cadence.  Had the PAX rotate, 1, 2 or 3 places after completing an exercise.  These are the exercises we executed (not in exact order):  curls for the girls, tricep extensions, overhead presses, rut rows, reverse bicep curl (please explain what this is to Gump), goblet squat, bus drivers, slap rocks from plank, toe tappers, ground pounders.  Somehow we got on our six; I called on the “Respect” PAX for exercises on our six.  Boat canoes, WWIIs, 6 inch, Chest press, tricep press….John Cusack back to the rock pile.  Jog to tennis courts for Mary.  That one “medium-sized rock” was a friggin’ challenging!  Way to push yourself PAX!

Mary:  Core exercises including box cutters, low-slo flutters, homer to marge, pickle pounders, Freddie Mercury, and yoga stretches including Runner’s, Pigeon, Child pose, DDog.  Focused on the word OPPORTUNITY (saw on Slack – thanks Mookie).  Reflected on M, Tues.  what can we do better today and rest of the week as husbands, fathers, workers, etc.  Have a Nice Day – Silence for 30 seconds.

Announcements:  New AO Prison Yard (great job Breach); New roadside F3 signage “Adopt a Highway” clean-up opportunity (Great job John Deere); See Slack/FB for other announcements.

Learned about Gary, a USMC vet, a VA social worker, originally from N. Hollywood.  Names of Smog, Hollywood were thrown out but 90210 stuck!  Welcome!

T-Claps (Recognition): EC PAX!

Prayer:  Yosef’s? son with broken femur, PAX with alcohol/substance abuse, Quiver’s wife, other SPOKEN and UNSPOKEN prayers.  YHC took us out.

Great to be back at PT; long overdue.  Honor to lead.  Double D has given 90210 three weeks before he steps up and takes over at Q.

 

2nd F at Stick Boy

Dancing in the Dark – Sheepdog BB 2/7/2020

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PAX: , , , , , , ,

PAX:  Shredder, Buttermilk, Natty Ice, Norm, Gump, Mr. Terrific, Martini, Quiver

FNGs: None
Warm Up: Mosey to the back.  Good Morning x 10, Windmill x 10, Daisy Picker x 10, Fazio Arm Circles x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout: Multiple stations utilizing the walls and knee walls around the site:

  1. Station 1 – The People’s Chair
  2. Station 2 – Balls to the Wall
  3. Station 3 – Step UPS
  4. Station 4 – Elkins
  5. Station 5 – Box Jumps
  6. Station 6 – Dips
  7. Station 7 – Squats

Pax rotated through each station performing AMRAP while the 8th Pax did a lap around the track.  Repeated x 2.  Great mumble chatter.

Combative – Worked on blocking techniques taught by Shredder.  With our limited skill and the swapping of  partners, this resembled square dancing more than martial arts.

Mary:  No time – too much dancing (see above)
Announcements:
T-Claps (Recognition):
Prayer:  Multiple mentioned.  Prayed for those spoken and unspoken.

There’s always one

/in /QIC:
PAX: , , , , , , , , , , , ,

FNGs:none
Warm Up:SSH,windmills, good mornings, fazio arm circles, imperial walkers, frankensteins all in cadence. 5 late arrival burpees.
The Workout: broke off in two groups as Banana seat lead the red October AO.
mutiny began by using the bleachers to do 15 dips with 20sec IC pulse. 15 wrk is with 20 sec low position hold.  15 seeking.  Mosey to end of track where we ran up the hill backwards, ran back down and did ascending monkey squats to 7.  Mosey to concession stand.  Paired up and P1 did 10 London bridge  while P2 did squats. X 2. Moved to curb and P1 did 15 Mike Tyson’s while P2 did reverse lunges. Repeat dropping reps to 7. Mosey to tennis courts did 4 corners shuffling from corner to corner. At 1st corner 10 calf raises, 2nd corner 10 calf raises 20 SSH. 3rd corner the previous 2 and 30 prisoner squats, 4th corner previous 3 and 20 shoulder taps in cadance.  During this exercise mumble chatter was heard that “there is always one”.  I assumed that was directed me.  Glad to be that someone.
Mary: started Mary going around circle and each pax picking an exercise and 10 count.  Wondering where Red October was we went on search party and found them on other side of concession stand.  Joined up and with 1 minute left did AMRAP burpees.
Announcements: 5:00 AO Prison Yard at the new hilltop need more park At clubhouse. There will be toys. Address will be in post.
T-Claps (Recognition):
Prayer: Frams wife and baby, sprinklers mom and family