Posts

Slide To The Left

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

PAX of 10 came out on a slight humid morning for a beatdown.

Lipsync, Modify, Banana Seat, LED, Wrangler, Norm, Fonzie, Gump(RESPECT), R-22, Fedex

 

Warm Up:  Took a lap around the track with stops at the soccer benches for irkins, dirkins, and dips and the wall at the shelter for more urkins, derkins and dips. Then circled up for SSH, IW, HB, Fazio Arm circles and stretches
The Workout: Mosey’d over to parking lot where we partnered up and started with patty cake merkins, then bear crawled to the middle of the parking lot for leg throw downs. I called an audible, instead of bear crawling to the island, I told the pax to partner wheel barrel to the island instead where one partner did superman hold while the other did burpees. Partner wheel barrel to last island mountain climbers and skaters.  Mosey’d to rock pile and then to picnic tables for some curls, tricep extensions, overhead press, rut rows, floor chest press and merkins.  Did two rounds of this rotating two rocks to our left. Indian run to tennis courts for Mary and COT.

Mary:Pickle pounders, LBC, Low Flow Flutters, American hammers, called on R-22 for box cutters and Banana Seat finished with bear crawl, crawl bear and sprints across the tennis courts.
Announcements: Carpax CSUP 10/20, CBC Beer Mile 10/13, HSM 11/17, Darby Challenge

Prayer: Double D’s Family, Crablegs, Josh Hefner’s grandfather(sorry can’t remember F3 name)

Hill Climb

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

 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

Passing on Possum Trot’s torch

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

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.

90s Hip Hop was not as good as 80s

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

The Q went with 90s Hip Hop.  There was a lot of good songs on the Apple Playlist.  Unfortunately, there was also a lot of songs no one knew.

Warm Up:

25 Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
15 Good Mornings
10 Daisy Pickers

The Workout:

Partner up and grab a station.  Tabata base workout with 45 seconds on 15 seconds off

Round 1:
Station 1:
Battle Rope Alternate Wave
Jump Rope
Station 2:
TRX Chest Press
Kettlebell Chest Squeeze
Station 3:
TRX Deep Squat
Kettlebell Goblet Squat
Station 4:
TRX Row
Kettlebell Bent Over Row

Round 2:
Station 1:
Battle Rope Claps
Mountain Climbers
Station 2:
TRX Cable Cross
Kettlebell Chest Press
Station 3:
TRX Bicycle Run
Kettlebell Single Leg Deadlift
Station 4:
TRX T’s to I’s
Kettlebell Upright Row

Round 3:
Station 1:
Battle Rope Circles
Jump Rope
Station 2:
TRX Atomic Pushups
Kettlebell Swings
Station 3:
TRX Sprinter Start
Kettlebell Swings
Station 4:
TRX Superman
Kettlebell Swings

Mountain Climber Burpee Ramo to “The Man” by the Killers

Mary:

Buford led the Mary.  It was excellent seeing him lead.

Announcements:

New AO Tuesday Purple Dragon
Torch Run Saturday Morning

Prayer:

Clay, Crablegs, Pepping Tom’s co workers that where affected by the layoffs

Lexicon fun at PT

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

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

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

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:

Full body beatdown at PT

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

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

Ummm Ultimate Mutiny Monday Madness

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,
Read more

Mutiny – True Grit

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

Warm Up:  Nine men showed their True Grit this morning at Mutiny.  Pax included Farva, LED, FedEx, Modify, Gump, R-22, Noah’s Ark, Natty Ice, and your Q, Dauber.  Got things started before the rains came with a steady jog around the soccer field.  Circled up for SSH, GM, CP, FAC, HB and IW.
The Workout:  PAX partnered up (Q-solo) and performed a DORA consisting of 100 merkins, 200 LBCs, and 300 squats.  One partner performed the exercise while the other partner ran hill repeats to the light pole near the parking lot; most PAX kept running an extra 15 yards to the end of the parking lot.   PAX helped the six finish squats or held plank.  PAX followed Q up/down the curb to the end of the parking lot.  PAX grabbed the curb and cranked out 10 erkins and 10  Derkins.  PAX bear-crawled up the parking lot, performed 10 American hammers, bear-crawled back down the parking lot, rinse and repeat with merkins and derkins.  Frankensteins and lunges back up the parking lot, Al Gores until all PAX came in.  Ten burpees OYO.  Moseyed to the wall for B2W.  PAX crawled under each member on the wall.  PAX cranked out more LBCs on the wall and concluded with a 30 second count of B2W.
Mary:  Headed over to the shelter for core work.  Each PAX called out their favorite exercise for a 10 count.  Exercises included: pickle pounders, American hammers, Box-cutters, low-slow flutters, 6-inch counts, diamond merkins, Freddie Mercury, reverse LBCs, …  finished with stretching.
Announcements:  Recognized some great runs put in by our F3 brothers at the DD 5K on Saturday.  Loved hearing “go F3” by many folks throughout the run; really excited helping bring in Dumbo with our flags – wicked cool moment.  5Yr Anniversary reminder.  Congratulations to Mr & Mrs Natty Ice celebrating 10 years of marriage.
Prayer:  Lots of kids heading back to school; prayers for Dauber and his kid heading back to college today; prayers for Reconciliation; prayers for health recovery for our injured brothers; Message focused on raising successful kids.  Dauber shared a podcast he listened to learning that many successful kids share a bunch of things:  discipline, goal-setting, perseverance, failure – yes failure (they learn from it) and GRIT.  Grit is hard to define.  I saw 9 PAX show true Grit today, showing up with storms brewing in the distance, giving 100%, over-coming both physical and mental challenges.  As parents, our kids are always watching us.  Set the example, set some goals, give 100%; when you fail, learn from it and move on.  Grit is good.

Black Album

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

Went back in time with the music and relived the High School weight room from the 90s.  Metallica Black Album played from start to finish.  The Q was not ready when the workout started.  He needs to get there 20 minutes before to make sure everything is setup and ready to go.

Warm Up:

Emeril warmed up the pax.  The Q was still setting up.  There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout.  Mumble Chatter says this was the best part of the workout.

The Workout:

Partnered up and did stations.  Each station had two exercises.  Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.

Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing

Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean

Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8

Mary:

Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed

Announcements:

F3 Dad’s camp starts this weekend.  9/11 Stair climb at NC State

Prayer:

Q’s Message.  Commit to Excellence everyday.  Every conversation be committed to it and provided as much value as you can.  Every workout try to get a little stronger.  Don’t just show up to be there.

Roger Roger took us out in Prayer.