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Fenway Park Celebrated at Possum Trot

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Warm Up:  Jog around the tennis courts; circle up at lower area.  10 counts of each warm-up exercise including fozzy arm circles 10F, 10B, Windmills, Good AMs, Bill Buckner (in lieu of Cotton Pickers – great suggestion Mookie), and 20 SSH

 

The Workout:  Commemorating the Red Sox beating the Dodgers 8-4 in Game 1 of the 2018 World Series, the PAX knocked out 12 burpees OYO.  Q asked if anyone knew the height of the famed Green Monster:  37 feet.  We found a wall and held B2W for a Dauber 37 count.  Partnered up and headed to the paved road.  Fenway Park dimensions were discussed (see image), converted from feet to meters and rounded up/down based on Dauber’s public university education resulting in the PAX completing the following exercises jointly:  100 merkins (right field) while partner ran to the portapotty; 100 squats (left field) while partner bear crawled to/back to the FV sign and 150 LBCs (center field) while partner leap-frogged to the F-V sign, ran back.  Recovery – 10 counts were called out after completion of each shared exercise.  Green Monster back to the wall for B2W, this time with Gump counting to 37.  Gump was feeling particularly cheeky and could not find the numbers after 35 so Dauber called “recover” to the the PAX delight.  PAX moseyed to the Rock pile and circled up with a Med-large rock.  MN somehow ended up at Action Park and the majority of PAX had a chance to exercise with it.  Each PAX called out various 10-count exercises utilizing the rock.  After each rock exercise was completed, Dauber rotated the PAX position.  Exercises included:  curls for the girls, rutt-rows, chest extension, over the head press, tricep curl, one handed rock merkins, squats, Homer to Marge, American hammers (Amazing effort Banana Seat), a Farva Specialty (exercise name forgotten) and another incredible performance by LipSync.  (Rumor has it, he brought over MN from Mutiny).  PAX were entertained with numerous grunts, bodily function sounds, and one-off remarks (raising each other up) during these exercises.  PAX returned rocks to the pile and headed to the tennis courts.

 

Mary:  Each PAX called out a core exercise performing 10 reps.  Exercises included, Alphabet soup, canoe/boat, pickle pounders, burpees, fireman leg movement (ask Gump), wipers, WW IIs, merkins, low/slow flutters etc.

Announcements:  Added new announcement of “recognition.”  Recognized two brothers for completing Carpex CSAUP- great work R-22 and Farva, way to represent SOWake; also recognized LipSync for completing #8 of 12 half-marathons in 2018.  We are surrounded by “awesomeness “ – incredible men doing incredible things.  Well done!  Call out for better attendance at Kenny’s Grave on Th in F-V, HSHM Training, beer tasting/bottle share – Fall beers (check FB), possible screening of the movie Halloween on Oct 30 in HS (see FB)…

Prayer:  Ephesians 4:2. Be always humble, gentle, and patient. Show your love by being tolerant with one another.  Do your best to preserve the unity which the Spirit gives by means of the peace that binds you together.  Lots of injured men, family, friends; prayers for trooper KIA and his family; prayers for Messi 2.0 trying out for middle school athletics; silent prayers.  Double D prayed us out.

Honored and humbled leading this fine group of men as always.  -Dauber

For Those About To Rock – Possum Trot

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Twelve PAX, including one 2.0, decided to heed the call of “rocks” today at Possum Trot.

Dauber finally got a chance to help lead this site after two weeks of work meetings on the road. No FNGs.

Warm Up:  Jog around tennis courts to the lower section.

A handful of Michael Phelps while PAX circled up; 20 Side Straddle Hops; 10 Hill Billie’s immediately followed by 10 Imperial Walkers; 10 Windmills; 10 Cotton-Pickers; 10 Good-mornings

The Workout:  Partnered up and moseyed to the small hill on the left and begin “11’s” with Merkins on the bottom of the hill and LBCs on the top.   Moved back to the warmup area – one partner performed step-ups while the other partner bear-crawled around the pavilion; swapped and repeated.  PAX moved to the driveway lining up in two lines.  Along the march up the hill, PAX performed Gate-Opens (bringing back CC memories from Double-D), 5 Burpees, Frankensteins, deep lunges, karaoke (left and right sides) until we reached the parking lot.  R-22 was kind enough to point out the porta potty but no PAX needed to adjust gross weight.   Each PAX grabbed a rock and lined up in one row back at the start of the parking lot.  Rock exercises were executed flawlessly by all PAX across the parking lot.  PAX moved four steps after each rock exercise was performed.  The following Rock exercises were performed (10X) curls, overhead press, chest press, rut-ro’s, alternating hand on rock merkins, (REPEAT), triceps curls, goblet squats -(making sure toes/soes/whatever Dauber was trying to say were pointed outward); Homer-to-Marge; more arm curls until PAX made it to the opposite end of the parking lot.  PAX dropped their rock and began to bear crawl up the larger hill holding plank by the guardrail until the 6th made it to the top.  Awesome effort by all PAX, including Messi!   PAX grabbed the guardrail and cranked out 5 derkins, 5 dips and 5 erkins.  Hopped over the guardrail and jogged down the sidewalk back to their rock.  PAX held squat until 6th came in.  RINSE and repeat.  PAX cranked out 10 merkins waiting on 6th.  Time to wrap things up.  PAX began John Cusak around the tennis courts returning our rocks.

Mary:  Early arrivals to the tennis courts held balls to the walls; PAX circled up for a cool down focusing on Yoga stretches.  PAX got into downward dog, pigeon, warrior 1 and 2, and various other leg stretches.

Announcements:  Odyssey this weekend; HSHM; Deadbolt’s boat ride list – sign up early, spots are going fast.  Happy early birthday to Messi.

Prayer:  Romans 10:8-17. …Everyone who calls out to the Lord will be saved.

Lots of PAX nursing some leg injuries preparing for the HSHM – get healthy men!  Prayers for Crab Legs.  Nemo & Dauber shared the tragedy of a Cardinal Gibbons junior girl who died yesterday morning while driving to school.  As a parent of two teen drivers, this is one of my biggest fears / worst nightmares.  Love those around you, live life to the fullest, be kind, help others, for we are not in control.

F2:  Stick Boy – 6 PAX enjoyed some fellowship post the workout laughing it up over man wallets and coin wallets amongst other important topics of the day.

It remains a huge honor to lead all of you PAX.  -Dauber

Who’s Carey?

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In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”

  • Must be the hair.

Preview run this morning of the 1/2. Various distances. Good work men.

Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.

 

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

Cletus BB

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15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot.  Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat.  Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end.  We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD,  Clay, Crab Legs, Unspoken

Hill Climb

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 Paxof 17 Double D, 187, Gump, M4L, The Natural, H1N1, Mezzi,Fedex, Fonzie, Dumbo, R22, Modify,Picachu, Farva, Doc, Beater, LED

Warm Up:

jog around court’s to concession stands, 20 SSH, 20 good mornings, 20 cotton pickers, 20 imperial walkers, 20 hill billys, 10 burpees.

10 step ups on each leg at wall, 20 monkey humpers

 

The Workout

Paired up. One Pax got a rock while others held plank at end of parking lot. One  did barley crawling to half way while the other  did lungees. Switch and finished at bottom of hill.

Pax with rock did 21st of curls while other climbed hill and did 7 erkins, derkins, and dips at top. Pax switched

Pax with rock did 7 rows, 7 row to squat, and 7 rows to a squat and then overhead press while partner climbed hill and did 7 erkins derkins and dips. 3rd exercise was 20 tri extensions and repeated hill climb

Mary:

20 American hammers,20 lbc, 20xic low slow flutter, 20 pickle pounders, 20 Homer to marge,20 box cutters, 20 Peter parkers all IC

Announcements:

csaup cary, hshm practice run Saturday 6am at ting, Reminder to check your health even when you think your in good shape cause you are posting. Annual Dr checkups.

Prayer:

Double D family and father. loss of Pax in Atlanta during workout

Orange Theory

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“I’ll try yours if you try mine”

I think we were talking about working out. 12 men resisted the persistence of the Orange Theory ladies at Starbucks tryng to recruit for a paid workout.

“I thought you were going to play duck duck goose”

Starbucks worker observing COT.

Warm Up: IW, Hillbillies, Good mornings
The Workout: 7 miles with some John stops
Mary:
Announcements: Shredder self defense class at North State Sport and Spine 10/14. CSAUP Odyssey 10/20
Prayer: many unspoken

Passing on Possum Trot’s torch

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With life comes constant change and this day was no different in that it was one in which YHC knew his time had came to pass on the torch on his last day as Possum Trot’s site Q. What an incredible journey and privilege it’s been over the last year. Always excited on my arrival to see a handful of HIM standing around in a circle of mumble chatter. Planted the shovel flag, fist bumped, and before we knew it we were off on the mosey!

Warm Up: Ran out of the park across the road to the front lit side of the storage facility for a round of Good Mornings, Cotton Pickers, squatted Moroccan Night Clubs, squatted T-claps, IW, Hillbillies, and Merkins. IC x 10 each

The Workout: Mosey over to the guard rails and split pax with 6 on one side and 7 on the other for 3 descending rounds of Irkins, Derkins, & Reverse Dips x 15, 10, 5 with each side bear crawling / crab walking over to opposite guard rail for next set of the above. 5 Burpees OYO then mosey out of parking lot toward Old Varina. Stopped off at one of the short brick retaining walls for who knows how many step ups and downs until YHC was tired of the same! Mosey across the street for a BTW hold for each Pax to bear crawl under the line. Mosey over to the old Stevens Hardware entrance for a few rounds of partnered up Typewriters while partner completed squatted star jumps, merkins, LBC’s. Back out to parking lot for 11’s with bear crawls across lot of Burpees / Merkins. This quickly turned into 7’s, then 3’s due to time constraints and the time Dauber would need to make a presentation. YHC suggested since it was my last day leading as site Q that we all bear crawl back to Action Park!

Mary: Circled up for quick count off and YHC called for Pax numbers 1, 3, 5, 7, 9 to lead us in a 10 count standing exercise for Mary. The Natural led us in Goofballs, followed by LED w/Prisoner squats, Modify w/SSH, Messi w/standing WWII’s, Fedex w/Windmills. YHC then shared that he did this for a specific reason to show future Q’s that Mary doesn’t have to be on your six or even ab exercise if he so chooses. Mix it up and lead as you are led to.

COT: YHC called out Doc to share about what F3 means to him, how he got involved, etc. and then turned over the reigns to the next site Q Dauber to make his presentation. What an incredible idea he presented to pay it forward with a gift to all upcoming RESPECT pax when they turn 50 yrs. old. Gump was presented with a gift from Dauber of a Road ID bracelet along with how much Gump means to all of us as he’s such an encouragement. His 50th will be on Monday 9-30-18 and we all sang Happy Birthday to him. Name-a-rama.

Announcements: Upcoming CSAUP event 10-20 The Odyssey at CarPex. Hurricane Florence fund raising pig pickin plates being sold at the Mill this evening. Reach out to the Pax we haven’t seen post in a while to check on them. 2nd F following today at Stickboys.

Prayer: Crablegs health, H1N1’s father coming in for the weekend from FL. Vespa’s father-in-law just passed away. YHC took us out in prayer.

You Can’t Handle the Truth

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The fartsack was strong this morning. Only 13 men emerged from the fartsack for a New Mexico style beatdown. Never miss a Friday.

EC: Deadbolt – respect. Only man out there killing two miles through Holly Springs. Light vest flashing. Let him be an inspiration to us all.

Fartsacks: Crosby (almost), Slide Rule – one can only assume a birthday hangover

Warm Up: It started out with a brief mosey when 12 pax were joined by Crosby. 5 burpees in Crosby’s honor. Then 5 more burpees in Slide Rule’s honor. Continue mosey to the lawn in front of the amphitheater. 20 CC SSH, 15 CC IW, 15 CC Hillbillies, 10 CC Good mornings.

The Workout: Skidmark: Into the amphitheater for 3 sets of alternating 20 cc Balls to the Wall and Step-ups. Mosey to the play set next to Crazy Ivan when they were jamming to the classic duet of Biggie and Siri. I used to read word up magazine. Two pax at a time would do pull-ups no more than 10 while remaining pax completed merkins. 10 count rest. Two pax at a time completed no more than 10 pull-ups while remaining pax did LBC.

187: mosey past the rock pile to the parking lot. Partner up. 1 partner mountain climbers other partner run to end of playground and back. Next set with squats and third set with star jumps. Rinse and repeat the three sets.

Merkin shuffle. 4 count slide and 4 count patty cake merkin with you partner. Mosey to tennis court.

Mary: Run in place and burpees when 187 said down. Around the circle pax called out 10 count exercises which included pickle pounders, merkins, box cutters, freddy mercury, and american hammers.

Announcements: Torch run tomorrow. Warm up at 7:40. Location TBD. Deadbolt taking supplies to friends in Wallace (see FB post)

Prayer: Clay – Roger Roger’s neighbor. people out east in NC and SC. Bubblewrap’s wife, Crablegs, Spending quality time with family. Deadbolt took us out.

 

Found him:
https://f3southwake.slack.com/archives/C8X3D5RRV/p1536681639000100

 

Lexicon fun at PT

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Warm Up: jog around the tennis courts and circle up for side straddle hops, imperial walkers, hillbillies, good mornings, and bat wings.
The Workout: line up and make your way across the parking lot by BLIMP, only moving forward on the lunges

once on the other side pickup the 6 and begin the Bataan death march using a 4×4 instead of burpees. While marching alternate between high knees and butt kickers when the leader changes.  All 18 made it through the 4×4 and back to the front.
Mary: Bruce lee in cadence and 5 rounds of Absolution for good measure.
Announcements: new leadership coming to PT, the Odyssey CSAUP, hurricane relief efforts through donations and air drops, new AO National treasure (formerly Purple Cobra)
Prayer: multiple friends with cancer, hurricane victims, relief efforts, and to be better men, husbands, fathers and sons

2 Years of the ‘Chu – Part 2 of 2

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15 pax came out to workout 2 of 2 celebrating Pikachu’s 2 year F3 anniversary.

Warm up:

Lap around the turf field. Circle up in the parking lot:

SSH

Mountain climbers

Arm stretches

The thing:

Mosey to turf field – line up along near left edge

Jog to other end

Bear crawl length of field

Jog to other end

3 count – on 1 start holding low plank, on 2 keep holding, on 3 sprint to other side of the field

Low slow flutter

Jog back to far end

10 count

3 count – on 1 start holding 6 inches, on 2 keep holding, on 3 sprint to other side

Freddy Mercury

Jog back to far end

10 count

3 count – sprint on 3, all out for last one

10 count

Mosey to the abyss/stairs

Warm up trip to bottom and back to top

Back to bottom – 10 of Pikachu’s favorite exercise (aka the Burpee)

Back to top – plank hold

Back to bottom – 10 of Pikachu’s 2nd favorite exercise (aka the Turkish Getup)

Back to top – squat hold

Back to bottom – third favorite exercise (Pickle Pounder)

Back to top – 10 count

Mosey back to parking lot for Mary. Yogurt started while YHC got his phone…..and a speaker.

Thunder by Imagine Dragons – hold plank and do a merkin every time the word Thunder is said.

Stretching routine (copy from Thunder).

Announcements:

Pikachu thanks all of South Wake for making Holly Springs feel like home over the past two years.

Prayers:

Crab legs. Brick house is looking for a joke.