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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)

Building Hulk Arms

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17 PAX came out to a brisk and clear 40F morning in the gloom to take partake in my first Q!

Warm Up:

Mosey around the track for a 1 lap warm-up.

Good morning x 10 IC, SSH x 20 IC, Cotton pickers x 10 IC, Fazio Arm Circles (forward and back) x 10 IC, Michael Phelps, IW and HB x 10 IC

The Workout: Bring the PAIN!

Began with 5 slides in a basketball defensive stance followed by one burpee.  Rinse and repeat adding an additional burpee each time until the roundabout was reached.

Mosey’d to the rockpile and each PAX picked out a rock and circled up for some heavy lifting.  Q called an audible and had PAX rotate to the right and workout with another PAX’s selected rock.  Proceeded with the workout – Curls for the girls, overhead triceps, ruh-rohs, and rock merkins (10 with left left hand on rock and switched for 10 more with right hand on rock).

Returned rocks and mosey’d to picnic shelter for some irkins, dirkins, merkins, and dips.  Performed 10 count of each exercise IC.  Some mubble chatter about a 10 count but Q continued on with a rinse and repeat.

Finished out the beat-down with three rounds of Balls to the Walls and Preacher Chairs for 30 seconds each exercise.

Mary:

Around the horn for 10-count exercises: diamond merkins, box cutters, LBCs, low slow flutters, burpees, WWIIs, pickle pounders, reverse LBCs, boat canoes, homer to marge, Freddie Mercuries, burpees OYO, mountain climbers, Carolina wine mixers, X-Men crosses, finished with 3 burpees, 2 merkins, and 5 WWIIs
Announcements:

Prayer: Ausfart, LED’s coworker, PAX looking for job. Families celebrating first Christmas without loved ones.

2nd F provided by Lipsync – coffee and donuts

 

 

Dauber “The Magician”

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After a week hiatus due to the weather last week, Any Given Sunday re-opened for business to 8 PAX looking to get stronger. Some fresh off a great evening and aggressive headlock at the F3 holiday party and others looking to post at AGS for the first time. This morning also yielded Any Given Sunday’s first FNG. Welcome to F3, Redenbacher.

Arrived at 6:20 and was immediately greeted by Forceps and Beater. In the distance beyond the parking lot was the faint glow of a light-up vest, which YHC thought was Skidmark getting his HC’d EC before the run, but quickly found that it was Wiggly. Planted flag and greeted both Double D, Roger Roger, and Dauber. FNG-Redenbacher rolled in with just enough time to provide the F3 disclaimer. 6:30 hit and we were off with the warm up which went as follows. 

Warm Up: Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count (just because….). Michael Phelps to close out the warm up.

The Workout: A few PAX expressed an interest in 3 mi versus a full 6mi route. Here at AGS, we aim to please. Knowing that it would be soggy and muddy from the recent rain, the trails around Bass Lake were out of bounds this morning, so had to change course to the streets of Holly Springs, offering 2-5K loops for those wanting 3 and 6 miles. PAX took off from Womble heading up Stinson toward Grigsby, then proceeded to Raleigh St and then onto Main St. PAX crossed Main St. so that the traffic was coming toward and not from behind. As we headed down Main St. and then right onto Holly Springs Rd., we noticed that a few PAX were unaccounted for as we circled back to pick up the six. Quickly determined that Dauber and Beater were missing from the course. Double D circled back all the way to the light pole at the 4-way intersection at Main St\Holly Springs Rd., with YHC shortly behind. We later discovered that Dauber pulled a ‘Houdini’ to exercise some digestion issues from the night before. This is not the first time this has happened at Any Given Sunday as Dauber had a similar episode on the way to Bass Lake several months back. After this morning’s run, YHC will now refer to him as the Dauber ‘The Magician’ on Sunday. Proceeded back to Womble where PAX ran the figure 8 around the fields starting on the Stinson side of the soccer fields and proceeded to the right around the base ball fields, back to the parking lot. Reunited with Dauber and Beater on the return loop as they proceeded in the opposite direction to complete their 3mi, while the rest progressed forward to the parking lot and then picked up the 6 on their return run, with all PAX finishing together. Circled up for a ‘halftime’ COT, where we also had the unique opportunity to name a new FNG on a Sunday morning.

YHC, DoubleD, and Redenbacher continued on for 3 more miles. Kudos to DoubleD for picking up the six throughout the workout

Mary: Halftime and post-game stretches OYO

Announcements: Wrightsville Half, A big shout out to those participating in the cold and rainy Frosty-CSAUP. Thank you to M4L for hosting another great F3 Holiday party with #HIM and their M’s. 

Prayer: DoubleD’s wife who is recovering from surgery, CrabLegs, Roger Roger’s grandfather, and additional prayers for continued health throughout the upcoming holiday season.

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

Don’t Grab the Crunchy Leaves

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A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.

Warm Up:

SSH x15 IC

Hillbillies x10 IC

Mountain Climbers x10 IC

Merkin x10 IC
The Workout:

All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:

Individual stretches
Announcements:

CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:

Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.

Fantastic 2nd F after. Great work men – always a privilege.

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.

Do British warm ups really help?

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17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

The Slide Rule Guilt Trip

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Special thanks to Slide Rule for guilting Dauber and Nemo into posting GP but then bailing out.

Warm up:

10’s –  Good Mornings, Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH

The Workout

Mosey to Bathrooms

3 sets 20 ct Wall sits &  Balls to the Walls

Mosey to the Rock Pile – rotate rocks around circle between sets

  • 4 sets of 20’s – Curls,
  • 4 sets of 20’s Overhead Tri-press
  • 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)
  • 20 Windshield Wipers with Rock extensions

Mosey to Playground for Aik’n Stations

  • Aik’n Abs: 20 LBCs, 15 Rockies, 20 ct 6 inches & Chillcut Planks
  • Aik’n Arms: 10 Merkins, 10 Dips, 10 Derkins, 10 ct standard plank (rinse and repeat twice)
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps
  • Aik’n Abs: 20 cts of Pickle Pounders, WWIIs, Homer to Marge, Box Cutters
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman & Shoulder tap planks
  • Aik’n Legs:  20 ct Squat hold, Mountain Climbers, SSH, High Knees, 7 OYO double Merkin Burpees

Announcements: Nemo’s Ugly Sweater Christmas Party tonight (special thanks to Jeanette), Reminder to sign up for Wrightsville if you haven’t already.

Prayer Requests:  For health and happiness for the Men and families of F3, For all the students dealing with the stress of finals and major papers/projects, Lipstick’s Grandmother dealing with Dementia,  for DD and his family going through a tough time, for everyone’s marriage (reminder that we are one in Christ and to reflect His love for us through our relationships with our spouse)

Full Moon – Black Friday Crazy Ivan

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Warm Up:  5 PAX gathered at Womble in sub-freezing weather lit by a gorgeous full moon for a Crazy Ivan led by guest Q, Dauber.  Special guest from Raleigh F3 – Mr. Hand.  Started workout with a nice jog around the tennis courts.  Met up in lower parking lot for SSH, Windmills Good AM, L/R arm stretches, back arm stretch too.   Jump rope for ~ 1 minute.  Frankensteins – got PAX warmed up.

The Workout:  Lots of continuous Kettle bell exercises in the parking lot:  15 Swings, 10 Figure 8s (R/L), 10 rutrows, 10 halos, 10 bus drivers, 10 curls, 10 triceps, 10 homer to Marge, goblet squats; John Cusack to amphitheater- PAX conducted 10 L&R step-ups OYO, dropped bells and grabbed B2W for a 15 count; more kettle bells swings, man-o-makers 10R, 10L, 10 Double-burpees OYO, 20 SSH, 16-count B2W, erkins on the wall and dips too; Mosey to clubhouse conducting arm curls, farmer’s carry and triceps extensions on the way.  Said hello to the men at Cletus.   In the clubhouse, more erkins, kettle bell swings, curls, rut-ros; Mookie led us with another B2W (17 count); running short on time, began a jog with bell in hand to the far corner.  Deadbolt called for goblet squats, continued walking to another light pole; The Hand called out another squat exercise and PAX proceeded to next pole; Accordian called out Halos; on to the next light pole and Mookie called out power up/thrusters.  PAX John Cusack back to parking lot adding some tricep extensions.

Mary:  circled up for some ab work, each PAX leading an exercise:  LBCs, (33) Plank Jacks, American Hammers, WWIIs and LSF.

Announcements:  Two Christmas parties on the horizon (check FB/Slack); CSAUP Dec 15; 2019 -More accountability at F3 workouts ensuring consistent workouts, get-togethers, Faith…more to follow

Prayer:  Holidays can be stressful for all PAX, including those not with their families due to separation/divorce; reach out to these men – raise each other up; look for Black Friday discounts including Run the Quay, HSHM, Wrightsville…special prayer request for Accordian’s family member going through some testing; Dauber took us out in final prayer.

F2 followed at Dunkin; met up with PAX from Cletus.

Thank you Dawgpound for letting me guest Q – Dauber.  BTW, bright light in the East – Venus (per Accordian)

Appreciate Mr. Hand making his way down to Crazy Ivan.

(Mookie, appreciate you having my 6 as I battled a nasty chest cold)

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