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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)

Nutcracker 12/18 Backblast

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Pax of 8 for Nutcracker

Flannigan, Da Business, Norm, Blue Hen, Slide Rule, Dovetail and Moby

Breach on the Q

Warmup-Jog around the front of the school to the side lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Good Mornings, Windmills and Merkins

Main Event– Off to the rock pile to choose a workout partner, John Cusack back to the parking lot. Circle up for around the rock world. Set of 22 reps Curls for the girls, Groundpounders, rotate 2 rocks to the right, Triceps extensions and Overhead press. Rotate 2 rocks to the right Traveling Merkins and Lo-Slow flutter with the rock over your head. Rotate 2 rocks to the right Sumo Squats and Trunk twisters. Rotate 2 rocks to the right, Curls for the girls and Wunderbras.

Mosey back to the rock pile to return the rocks and off to the loading dock. 22 rep count of V-ins with feet off the dock, Australian Mountain Climbers, Big Boy Sit ups and Australian Mountain Climbers

Mosey back to the front of the school for some Pig on a Stick. Split into 2 groups of 4, 2 men carry the while one man is dangling from it. The 4 th member is performing walking lunges alongside as we travel around the circle in the front of the school. Each group performed 2 laps while rotating the walker, the pig and the lunge.

Mary– Circle up for 22 reps of Daisey pickers and Homer to Marge, 11 with right leg up, 11 with left leg up

Announcements-Midget 4 Life has a buddy that is running 100 miles around downtown Raleigh if you want to run with or donate to his cause, details are out on Slack

No Nutcracker on Christmas day 12/25

Sun Dec 23 rd (Breach) is hosting an Open House “Bottle” share at his house. All are welcome, tapping some of the high octane stuff and some special reserves. Bring a bottle of your favorite to share with others. Starts at 2:00pm, come and go as you please.

Slide Rule is working on some things for the 3 rd F in 2019, the plan being let’s get our stuff together. More to follow.

Prayers– Ausfart is recovering but has a long way to go, Double D prayer for his wife’s speedy recovery.

Message: Be intentional, reach out to friends and family let them know how you feel as time is not infinite. No one is guaranteed tomorrow so life in the moments of today. This is the time of year we should be connecting with those that we haven’t seen in a while.

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

 

 

Sheepdog- Q Round up

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Warm Up: Pax rotated through leading; SSH, IW&HBs, Windmills, Fasio Arm Circles, Merkins, Dirkins and Erkins. 
The Workout: Burpee Box Jumps, then traveled along the brick knee wall. each third shift, three merkins. Lunges between knee walls, and three burpees at each end. Rinse and repeat with a session of Sticky Fingers inbetween. Ended with a review of last weeks armbar. 
Mary: LBCs and 6” leg hold. 
Announcements: CSUP & Christmas Party
Prayer: Norm lead Pax in a discussion on focus and then took us out; CrabLegs and others fighting injurie and sickness, job hunting, and families. 

 

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.

Sheepdog- 1000 strikes

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Pax of 7

Warm Up: Norm covered the warm up with a jog around the parking lot,  Butt Kickers, High Knees, Frankensteins, Fazio Arm Circles, Imperial Walkers, Hillbillies, & SSH

The Workout: Ring of Fire; Pax cranked out 1000 strikes while rotating through various workouts; merkins, dips, squats, squat kicks, & crab toe touches.

Mary:  Brought to you by LipSync, Pax wrapped up with LBCs, LSF, Freddy Mercurys, Box Cutters, & Windshield Wipers.

Announcements: CSUP, Suggly Sweater, 2F, Wolfe needs

Prayer: CrabLegs, Noah’s Ark travel, Families.

Sheepdog – post Turkey

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Pax of 3 for a sub-freezing Sheepdog; Dovetail, Sketch, and Shredder.

Warm Up: light jog, SSH, FAS, Windmills, Good Mornings, Imperial Walkers and Hillbillies.

The Workout: 50 step ups, dips, merkins (wide arm, military & diamond), derkins, squats, squat kicks, lunges, and a couple laps around the track. Worked on kick deflections and entering into a blood choke.

Mary: LBCs, LSF, Box Cutters

Announcements: CSUP coming up.

Prayer: Sketch’s sister & family

Sheepdog – preHSHM

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Pax of 2 for a cold, pre-HSHM workout. Dovetail and Shredder

Warm Up:light jog with various workout and stretching intermingled.

Mary:Ended working the core and more stretching.

Announcements: HSHM, raising money for Wolfe.

Prayer: spoken and unspoken.

Sheepdog – Leadership

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6 PAX got stronger with several stepping up to co-Q: Dovetail, LipSync, Gump, Norm, Scetch, Shredder

Warm Up:

LipSync took our warm up, taken us to a new spot on the block. Good mornings, SSH, Cotten Pickers,  Hill Billy‘s and Imperial walkers.
The Workout:

Moseyed around the side parking lot for the man avail. Started with some speed skaters and then one PAX  let the pace with the 00 strikes while others ran through various exercises; lateral waited polls, dips, erkins ( wide, narrow, diamonds),  waited bicep curls,  squat kicks, jump ropes.  Rinse and repeat with a couple variations. Then PAX traveled back and forth on the brick  knee wall.  End it on a demonstration of a new compliance technique.

Mary:  Gump  Took marry with some LBC, reverse LVC, toe taps, when shield wipers, Homer to Marge,  and some crazy climb your leg like it’s a poll ?!

Announcements:  Dovetail took a out with COT, announcements, some words of wisdom in prayer.

Sheepdog- Pressure’s on!

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Pax on 4 learned a new type of pain this morning; Norm,  Martini, Dovetail, & Shredder

Warm Up: Dovetail took the warm-up with some dynamic stretching, sumo squats with a twist, Carolina Dry Docks, squats with knee raise twists, Indian run to the back, and a cool breathing core drill.

The Workout: striking (160 total), wedging, dips, lunges, erkins (wide, military, diamond) – 2 sets,  step ups w/ knee raises, Frankensteins, and pressure point manipulation (cheek and Horse Bite).

Announcements: HSHM prep run on Saturday, CSUP in Dec.

Prayer: Martini’s mom’s health and new baby on the way.