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What kinda moves are these anyways…??? SCHLEGS

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FNGs: NONE
Warm Up: 187 made the call to go as I was deep in mumblechatter… Quick mosey around the PL.

SSH x50, Daisey Picker x15, Frankenstein x10, “arms out”…. Deep squat x15, Seal Claps x10, hold em out, OHC x10, hold em out, Seal Claps x10. Michael Phelps.

The Workout:

PAX were pre-blasted this would be a near-zero running workout, they got it. Two coupons were introduced. 2 “pacers” went around the parking lot loop w/ coupons John Cusack. While they were off the following were done AMRAP and as the pacers came in, 2 more went out and we moved on to a new exercise. Repeato until finished with the moves.

Push back Merkin (https://www.youtube.com/watch?v=mej9bd7Uccs), prisoner squat, mountain climber, bulgarian squats on the short wall, elevated push back merkin, step-ups, BTTW, People’s chair, Dive Bomber Merkins, Mickey Mouse Merkins, WWII, 1 Legged skaters.

Mary: We passed those coupons around for everyone to get a chance – while the rest of the group did the mary exercise two would do a dying cockroach position pushing the block over the chest. We rotated after each call.

LBC 20, Box Cutter 20, Homer-Marge 30, LSF 20, Pickle Pounder 20
Announcements: Deadbolt on the Q at Kung Pow
T-Claps (Recognition):
Prayer: YHC took us out.

We kicked off St. Patrick’s Day with a Boom!

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Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.

 

FNG: None

Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)

The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.

Monkey Humpers—Donkey Kicks

Low Slow Flutter—Merkins & Deep Squats

Nipplers—Shoulder Taps

The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.

Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day

Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!

T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!

Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.

Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!

YHC took us out. It’s an Honor to be apart of F3!!

Prison Yard 11/17

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3 Pax members fought off the fartsack and got out in the yard for some exercise

Sprinkler, Fram and the Warden Breach

Warm Up: A quick mosey around the parking lot followed by 22 counts of SSH, Imperial walkers/Hillbilles, Good Mornings, Seal Claps, and Overhead claps.

The Workout: Tabata styles workout with 7 stations, 2mins of work followed by 15-sec rest to rotate. 2 Rounds.

Station 1 Jump rope

Station 2 Med ball- Round 1 Squat and Throw, Round 2 Slams

Station 3 Sandbag- Round 1 RDL, Round 2 Deadlift to Clean

Station 4 Kettlebell- Round1 Swings, Round2 Figure 8s

Station 5 Pain Stick- Round 1 Overhead Press, Round 2 Trunk Twist

Station 6 Battle Rope- Round1 double-arm waves, Round 2 Figure 8s

Station 7 Ab Roller..well its an ab roller

Announcements: Breach has the Ted Style talk tonight 20:00 (8:00p) Mamas house is still in need of food/money to meet the thanksgiving needs in the community

Prayer: For Frams family as they continue to deal with homeschooling, LED’s in-laws have covid pray for a safe recovery, Pray for stability for Sprinkler’s daughter as she battles missing her Senior year of high school. First responders and the Military for helping to protect our way of life.

Q less

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FNGs:None
Warm Up: SSH, good mornings, wind mills, fazio arm circles back and forward, overhead claps, seal claps, 10 merkins.
The Workout: pax’s split into 6 for mutiny and 3 at Red October. While mutiny did a popcorn Q Pots, Gump and I knocked out some upper body exercises with bell

30 curls, 15 each side lawn mower pulls, 30 rows, 15 each side press, 30 squats, 10 normal 10 diamond and 10 wide merkins, 30 triceps, 30 press.  Exercises were repeated at 20 per exercise.
Mary:the pax’s met up for Mary and each chose exercise as we went around circle. 20 LSF, 10 each side v ups, homer to marge, 5 burpees, heal taps, 10 x and o’s, 10 ex icon homer to marge 6in to 90 degree leg raises
Announcements: dec 5 breach is working on a rucking  surprise. Dec 12th frosty csaup. Mamas house still needs door to feed families for thanksgiving. Can donate cash on line as well
T-Claps (Recognition): Banana seat for taking the Q while in town for a day
Prayer: Frams co worker, safe travels, families and marriages during this time, 187 wife. Be thankful for what we have and don’t take for granted.

Co-Q

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Warm Up: Started with a 30 seconds of silence for military veterans and the ones that lost their lives.  Circled up and did SSH, Fazio arm circles, merkins, SSH
The Workout: We combined groups of Red October and mutiny and did a co-q. Pax’s circled up and each had a kettle bell with one person using the two homemade log weights.

 

did a EMOM circuit performing 5 merkins every 1.5 minutes while one person did shrugs with logs and the others performed kettle bell exercises including the following. Curls for girls, tricep ext, snatch, chest press, standing rows, alternating leg dead lift, and squats.
after some arm workout we moseyed to wall and did some legs.

Stepups on wall alternating after 10, lunges, Step ups, mountain climbers, step ups, reverse lunge, step ups, jump squats, step ups, jump squats with an extra squat in between.  Took a break from legs and did 20sec btw, 20 plank to wall arm extensions, then repeat with 10 count. Back to the wall with step ups, mountain climbers and 1×4 jack webs to 10×40
Mary: 1×4 to 10x40ic captain Thor’s. 20 big boy sit-ups.
Announcements:frosty held in Fuquay details to come soon. Breach with Ted Talk
T-Claps (Recognition):
Prayer:Military, Gamecock and family as they welcome 2.1. Our country

Disney 11/5

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11 men went on a magical journey to Disney World this AM @Sprinkler @Fanny Pack @Oboe @bondo @Nemo @Crab Legs @187 @POTS @Kosher @FRAM. 

Warm Up: A quick jog around the soccer field and 22 count reps of SSH, Imperial Walkers/Hillbillies, Windmills and Daisy Pickers

The Workout: We had our Friend Chesty Puller join us for a mosey down to Sprinklers truck for some coupons before we took a trip to the abyss. Once we arrived at the abyss we partnered up for a very exciting Dora that consisted of 100 merkins, 200 squats, and 300 LBC’s. When partner 1 was going to the bottom of the abyss for a ladder of burpees partner 2 would chip away at the exercises. Everyone had to take a turn, taking chesty to the bottom and bringing him back up, many coupons were also transported in the process. Took a mosey back to the parking lot for mary.

Mary: Circle up for some more 22 count exercises of Low, slow flutters, Freddie merceries, and some side plank reach throughs.

The point of the exercise was to simulate how it would be to carry someone on the battlefield if they were injured as we are on the verge of veterans day. A small reminder of the price some had to pay to keep our country safe and to protect our way of life.

Announcements: Winter CSAUP planning in the process will be a ruck style event that will span some of the AO’s in the Quay. Looking at the weekend of Dec 5th or Dec 12th. Details to follow soon.

Crab Legs had a great message to share about the importance of all the efforts that we have had around ALS research and how it is making a huge impact on his life as well as the lives of others.

Prayer: Keep Crab legs in our prayers, Fanny Pack, and his wife as she is working through some medical issues and for our country to move forward on a positive note regardless of the election outcome.

Dirty Dozen for Momas House Of Thrift Food Ruck

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It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.

FNG: None

Warm Up: The Ruck

The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!

Mary: None

Announcements: Sign up for Q sheets

T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!

Prayer: YHC took us out!

Foggy morning

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4 packs for EC. LED,  Deuce, Norm and Fram with ECEC
Warm Up:SSH, good morning, fazio arm circles,daisy pickers
The Workout:Grabbed 5- coupons and two medicine balls. Moseyed you bottom of hill. 2- packs threw ball up hill and climbed hill to retrieve ball until they reached the top. Pax’s on bottom of hill did reps of 20 of following exercises until all packs did the hill 6 x

curls for girls, triceps, ground pounder,overhead press,upright rows, toe taps over block while on back, hop over blocks, squats.

put blocks away and moseyed to concession stand  did descending count of wall sits and BTW 20,15,10,5. Did 3x 10count ic plank arm extensions to the Wall.

moseyed to courts

Mary: 40 lsf ic, 40 big boys, 30 American hammers IC, 40 mount climbers IC, 40 sec Superman IC. Finished with 5 burpees mentioned by POTS.

 

Announcement: Ruck with hygiene products from family dollar on sunset and HS road intersection to HS PD. 5:30 Thursday 10/22.  Bring products to Kenny’s grave if you can’t make ruck.

Prayer:Kids, teachers, school, Our struggles with Covid. FedEx spider bite future president.

Dora returns to Possum Trot

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It’s been a while since I Q’d Possum Trot and, seeing whereas I’m the site co-Q, I probably should.  To be honest, the Q-Sheet has been pretty full so there hasn’t been a lot of need for me to which is a great problem to have.

Often times I try to get too creative with my Qs and forget that sometimes the tried and true things are that way because they work.  That said, I decided to do something I haven’t done in a long time, the Dora.  Or two of them. Whatever.

FNGs: None

EC: Fram, 16-bit, Norm, H1N1

Warm Up:

SSH x20

Windmills x10

Daisy Picker x10

IW x10

Hillbillies x10

Sir Fazio Arm Circles x10 Forward and Reverse

Seal Claps x10

Overhead claps x10

The Workout:

PAX paired off for the first of two Dora’s YHC had planned.  The first one was a standard one, 100 merkins, 200 LBCs, and 300 squats.  While one partner was doing reps the other was running a lap around the outside of the tennis courts.  Continued until all reps were complete.

For the 2nd round we went and got rocks and lined up at the end of the parking lot.  This round was 100 triceps extensions, 200 curls for the girls, and 300 trunk twists.  The non-rep doing partner John Cusacked a rock about half way up the parking lot and back.  We started to run out of time so at the end everyone divided up the number of trunk twists they had left and the teams pumped them out so we could wrap up.

Mary:

American Hammer x10

Sleeping Hillbillies x10 each side

Homer to Marge x10

Pickle Pounders x10

Announcements:

Needmore ruck heading to Mama’s house this Sunday morning and doing a non-perishable goods drop off. If you want to do the ruck bring some food.  You can also chose to donate $20 either in person or via the South Wake Paypal account.

H1N1 is looking for a Q for Casino Royale on the 23rd

Prayer:

Unspoken

 

010000

Billy Madison 12 grades

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FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.

12Ic xSSH

jog .03 mile

12ic x SSH-12 xCurls for girls

jog .03 mile

12ic x SSh -12 x Curls for girls-12ic x mountain climbers

jog .03 mile

12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext

jog .03 mile

continued this routine with the following exercise:12 x  WWII,12 x  overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x  burpees.

return rocks and head to courts

Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt

first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health