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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.

Groundpounder from 9/22

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Pax of 3 for Groundpounder (Breach, Farva and Pumpkin Spice)

Warm Up: Mosey around the pond and circle up for Imperial Walkers, Squats, Merkins and LBC’s

The Workout: Mosey down the greenway to Veterans Park for stop by the flagpole for Step ups, Dips, Irkins, and crunchy frogs.  Continue around the pond 2nd stop for LBC’s and Merkins, continue on around to the monument for split squats, low slo fludder homer to marge, mosey back to jones park for some fun with rocks. 20 counts of curls for the girls, tricep extensions and groundpounders.

Announcements: Carpex CSUAP, Purple Cobra opening on Tues
Prayer: For folks affected by the hurricane and to be better role models in the community

U-turn

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Pax of 6 for a morning run.

 

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

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

9-11 Stair Climb

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Warm Up:

There was none.  I guess the first flight of Stairs

The Workout:

Stairs, Stairs and more Stairs

Mary:

Some abs where done after some Stairs

Announcements:
Prayer:

14 PAX for a Humid U-Turn.. Wait.. is that Yogurt?

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Another humid, sweaty U-Turn run to start Saturday off right in SouthWake. As we are approaching the Police 10K and HSHM in the upcoming weeks, YHC offered up the opportunity for some extra miles the night before, starting at 5:30am prior to the standard 5 mile U-Turn loop. Pablo, Slide Rule, and YHC took off at the designated time and managed to sneak in a nicely paced 5K prior to meeting another 10 PAX (including Yogurt making his U-Turn debut) loosening up in the Starbucks parking lot for the 6am Main Event.  Banana Seat was seen prior getting in some miles along the EC 5K path and later joined the PAX for the remainder of the U-Turn route.

Warm Up: Light jog around the Starbucks parking lot, alternating butt kickers and high knees. PAX broke into 2 small groups at each side of the lot for 2 sets of carioca up and back. Circled up for some Air Squats X12, Fazio Arm Circles X11 F\B, Hacky Sacks X12, Michael Phelps, Series of Tricep stretches R\L

The Workout: 5+ Mile Scout Run with periodic loop backs to pick up the 6.

Mary: Plank hold R\L calve stretches, R over L\L over R stretches X10 IC, Good Mornings X10, Tricep\Shoulder Stretches alternating R\L.

Announcements: 9/11 Stair Climb

Prayer: Prayers for Roger Roger’s neighbor’s son, Clay. Continued prayers for CrabLegs as well as positive thoughts for our 12 F3 SouthWake brothers currently running the BRR this weekend. May they have continued health and stay safe this weekend.

Full body beatdown at PT

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Warm Up: Follow me for a lap around the tennis courts and a lot of line work across the parking lot

circle up for side straddle hops, good mornings, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout: grab a big rock for lifting – no need for a flat one as we will not be pushing it across the parking lot (today anyway) and circle up

Full body beatdown using 1 minute intervals. Instructions were to max out reps each interval and then begin the next interval after about a 10 second recovery

round 1 Chest

merkins, press with rocks, wide merkins, press with rocks

jog around the parking lot

round 2 shoulders

shoulder press with rocks, Carolina dry docks,  bttw, ground pounders

jog around the parking lot

round 3 back

ruh rohs, Supermans w/back flex, ruh rohs, Supermans w/back flex

Jog around the parking lot

round 4 arms

curls for the girls, tricep extensions, curls for the girls (slow), diamond merkins

Jog around the parking lot

round 5 legs

weighted squats, split-lunge agility, weighted squats – return the rocks

Mary: circle up on the tennis courts and hold chill cut plank.  Once the six arrived alphabet soup was called to close
Announcements:Welcome FNG 2.0  Messi

BRR this weekend, csaup oct 20th, anyone available on Saturday to help Kid Cracker move his parents please let him know.
Prayer: thankful for f3 and the men involved, asked for help to be better men, husbands, fathers and sons

Recount at U-Turn…18 PAX for 5-6 miles, humidity, and strong hill work

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After a travel week out west, YHC was looking forward to a much needed return to the gloom to kick off Labor Day weekend with some quality miles at U-Turn. As the Wescott clown car traveled down Holly Springs Rd, Boy George and WebEx were seen getting some extra EC miles from Womble. As we approached the Starbuck’s parking lot, we were greeted to a large number of PAX loosening up.  Race season is definitely here.

6 o’clock hit and started with some dynamic stretching as follows:

Warm Up:

Light jog around drive-thru side lot.

Circle up for Fazio Arm Circles (10F\10B), Michael Phelps, Air Squats x10, Butt Kickers x10, split group across the lot for carioca to the dumpster R over L and back L over R, High Knees to the dumpster, Butt Kickers back, Toe walks to the dumpster\Heel walks back. PAX circled back up for a 10 count of Figure-4 stretches to open up the hips.

The Workout: 5+ mile Scout Run with PAX picking up the six periodically throughout the route. PAX were seen pushing hard up Library Hill this morning. Strava later revealed that 7 of the Top 10 times for that segment of the route this year are owned by members of F3-SouthWake. Way to push, Men!

Announcements: 9/11 Stair Climb, BRR next week. Kudos to Norm for posting a 5-Pack.

Prayer: Continued prayers for CrabLegs, Prayers for Darby who lost his friend this week and to his friend’s family. Roger Roger’s neighbor’s son, Clay, who is undergoing treatment for a spinal cord tumor.

Breach in Protocol

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Breach was a no show so Forceps Q’d without his Weinke.  Quarter of dozen, half a six pack, or 3 showed up for a beat down at Ground Pounder.  

Warm Up:

20’s: SSH, Merkins, Fuzzy Arm Circles

10’s: Daisy Pickers, Good Mornings, Imperial Walkers, Hillbillies

The Workout

Mosey to Rock Pile – rotate rocks around circle between sets

  • 4 sets of 10’s – Curls,
  • 4 sets of 10’s – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

John Cousac to the playground 5 sets of 20’s Standard Press rotating rocks between sets

Aik’n Arms: 15’s Merkins, Derkins, Erkins, 20 Shoulder Tap Planks

Aik’n Abs: 20ct 6 inches, 10 Windshield Wipers, 20 Rocky’s, 20 Mountain Climbers

Aik’n Legs: 20’s Prisoner Squats, Lunges, Homer to Marge, 15 Step Up

Aik’n Abs – 2 sets of 15 Hanging leg lifts, 20 LBCs, 20 ct Chilcutt Planks, 20 Pickle Pounders

Aik’n Stuff – 2 sets of 20 Rock Squats and overhead press

John Cousac back to rockpile to return rocks

Mosey to parking lot for COT/BOM

Announcements:

BRR starts on Friday, Any Given Sunday 6 AM @ Womble

Prayer Requests

Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions.   Prayers for Darby who lost his friend to suicide and for the family of his friend, Bubble Wraps’ wife – pray the breast cancer is eliminated, Roger Roger’s neighbor’s son Clay undergoing radiation treatment for spinal cord tumor.

The Great 8

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8 showed up for an epic beat down at Ground Pounder

Warm Up:

20’s: SSH, Merkins, Fuzzy Arm Circles

10’s: Daisy Pickers, Windmills, Good Mornings, Imperial Walkers

The Workout

Mosey to Rock Pile – rotate rocks around circle between sets

  • 5 sets of 10’s – Curls,
  • 5 sets of 10’s – Overhead Tri-press
  • 5 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

John Cousac to the playground 6 sets of 10’s Standard Press rotating rocks between sets

Break into 3 groups:

10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge,

Rotate through every Aik’n Station:

  • Aik’n Legs – 15’s: Box Jumps, Lunges, High Knees, Split Jacks
  • Aik’n Belly – 15 American Hammers, 20 ct 6 inches, 25 Rockies, 30 ct Chilcutts (use of rocks optional)
  • Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Belly – 20’s: LBCs, Pickle Pounders,  WWIIs, Homer to Marge (use of rocks optional)
  • Aik’n Arms – 15’s Merkins, Derkins, Dips, Shoulder tap Planks

John Cousac back to rockpile to return rocks

Mosey to parking lot for COT/BOM

Announcements:

Lipton asked if we have a 911 Memorial Murph scheduled – Stair climb was referenced but we might want to consider a Murph that day at Womble for those not going.

Southwake 5yr Anniversary Q – Wedn, Aug 29th @ Possom Trot (Action Park)

6AM  tomorrow – Any Given Sunday @ Womble

Prayer Requests

Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions.   Quiver’s girls have a big soccer tournament, may they have fun and be a blessing to others.