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ABStract

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FNGs:none
Warm Up:6 pax warmed up to 20 SSH, windmills, good mornings, oblique stretches
The Workout:ab workout pyramid all in cadenc one pax used an roller and we alternated as we went up pyramid

10-boat canoes

20-American hammers

30-LBC

40-mountain climbers

50-second plank and same exercises back down

11’s squats and walkout planks with 4 shoulder taps at extension

7’s side lunges and captain Thor’s.

10 each side oblique side crunches and hip raises

 

Mary:no where to be found
Announcements:q-school Monday at mutiny, mamas house pending weather
T-Claps (Recognition):pax in warm Dunkin’ Donuts planning Southwake vision.  Thanks guys
Prayer:Fumunga a neighbor recovery and wife, I’ll and injuries pax, (breach, fonzie, H1N1)

Birthday Q at The Nest

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FNGs:None
Warm Up: Started the day with a mosey around the parking lot and some line agility work, then circled up for for some side straddle hops, arm stretches (with a warning that they’d need them today), good mornings, and daisy pickers. Then told everyone to partner off for the first main event.
The Workout: I kicked it off with Dora the Explorer. We’d start by needing 100 total reps(L+R=1) from each set of partners of Australian mountain climbers.  One Pax began the reps, while the other ran half a lap around the parking lot, then rotated as needed until all of the six are done. Then it was time to go exploring, we needed to find the sets of 200. It happened to be across the street next to a ramp with handrails. We needed 200 reps of split lunges and the partner would rail walk up  both sets of handrails, then rotate as needed until all of the six were done. Everyone got their 200 and we set off again to find the sets of 300. We found them back in the initial parking lot and were serenaded to the Dora theme song on the mosey there. The sets of 300 were shoulder taps in plank while the partner did the line agility work that we’d started with this morning, then rotate until all of the six were done. Dora was toast but we still had time for more! Line up for main event number 2 – animal 11s.

1 monkey humper in cadence, bear crawl 2 spaces then 10 merkins on my down. Duck walk back followed by 2 monkey humpers in cadence, bear crawl 2 spaces, and 9 merkins on my down. Rinse and repeat totaling 11 each time until the final set of 10 monkey humpers in cadence and 1 merkin on my down

Mary: Mary was sounding good but I mentioned she looked like a couple of avengers to me. Circled up and on your 6 for 10 rounds of Captain Thor’s! Those begin with 1 sit-up and 1 American hammer in cadence. Add 1 rep each time until we reached 10 sit-ups followed by 10 American hammers in cadence. I believe all Pax were sufficiently smoked and one mentioned those felt like Captain America punched Thor in the face! Time for have a nice day and Dovetail took us out with several stretches.
Announcements: There is already an Ice Man in South Wake, so Yetis 2.0 is now named Jester after another pilot in Top Gun.
T-Claps (Recognition): Several EC posts this morning
Prayer: Travel, illness, wildfires, and our troops. I took us out and am thankful for the opportunity to lead

Mutiny/Red October

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7 pax for EC

FNGs:Yeti(Chris Zerkel) Iceman Jester (Malaki Zerkel)
Warm Up:SSH, good mornings, Daisy pickers, arm stretches, 10 merkins
The Workout:split 4 for red October 15 for ultimate.

15 count of following. Single arm bent over rows, hot potato, halo around body, figure 8 between legs, reverse lunges each leg, side lunges, goblet squat with 15 count pulse at end. 10-Snatch and press each arm.

7’s wonder bra and slow merkins

repeat 1st group of exercises adding 30 IC chest press, Russian twists, and side bends.

Mary:none
Announcements: q swap. Hit up cart AO’s to support SW pax.
T-Claps (Recognition):
Prayer: family surgeries this week. Military in Iran, Australia

Monday mutiny

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FNGs:none
Warm Up:SSH, imperial walkers, SSH, hillbillies, SSH, mountain climbers, leg stretch he’s, arm stretches, fazio arm circles
The Workout:Fedex led 4 pax while 4 stayed at red October. 10- hot potato IC, 10-around the body IC, 10-Figure 8 IC, 10 Swings, 10-triceps IC, 20 -presses, 10- standing be rows and 10- bent over rows. 10- tricep rows. 10-go let squats, 10- each side suitcase deadlifts, 10- each leg single leg deadlifts, 10-squat curls IC. 10-sit-up press, 10- merkin/squat /curl combos, 10 American hammers, 10 side bends.  Rinse and repeat
Mary: derkins, irkins , LSF, LBCs, homer to marge, pickle pounders
Announcements: shield lock, throw back week next week. Possum trot closed Christmas unless a volunteer to q. Oak wood 24 donations and auction
T-Claps (Recognition):
Prayer: injured pax, Fumunga, unspoken.

Simbas? WTF!

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A foggy morning for a start of Mutiny/Red October.  Forceps led the warmup before taking 4 PAX to Mutiny.  Remaining 6 PAX grabbed their kettlebell and met up under the shelter after the joint warmup.  Great seeing R-22 back in the gloom!  He’s getting ready for Wrightsville!

FNGs: None

Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Imperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose

The Workout:  Lots of 3 (10 count exercises) with Rinse & Repeat.

Exercises included:  Alternating leg ups on wall (R/L) with one hand carrying kb, goblet squats, single arm thrusters. R&R

Lawn mower pull (R/L), Rut-rows, tricep extension. R&R

Figure 8s, Bus Drivers, Midget Love handles. (R&R)

Simbas – new exercise.  Lunges forward and present kb to the sky; two hand upward rows, ground pounders. R&R

Mosey to wall (without kb).  15 count BTTW, 15 count People’s Chair.  R&R increasing count to 20; the 25.

20 count kb swings.  R&R.

Whiling leaning on picnic table, 10 count arm pull (R/L), on knees, 10c o/h press, on six, knees elevated, 10c chest press.  R&R.

Mary:  Mutiny PAX joined us for ab workout that included LBCs, American hammers, Freddy Mercury, H2M, Box Cutters, Have a nice day.

Announcements:  Holiday party.

T-Claps (Recognition):  CSAUP PAX; great to see R-22 back out in the gloom.  EC – LED, others?  Thanks for coming down to Mutiny Forceps!

Prayer:  Dauber led us out.  Reach out to someone over the holidays; sadness and sorrow for many.  Raise them up.  Prayers for heart surgery of a PAX friend; PAX traveling; Pax injured.  Unspoken.

 

Thank you men for the privilege to lead you this AM.  -Dauber

Ultimate Hard Mode

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FNGs: None today
Warm Up:

SSH x20 IC

Windmill x10 IC

Frankenstein’s x10 IC
The Workout:

Ultimate frisbee F3 style! When the disc hits the ground do an exercise from a rotating list. For today the list was 10x merkins, 10x squats, 5x burpees. A big up in the number of reps vs what is the norm – that’s why it was hard mode!

When a team scores they call an exercise that everyone does.

Mary:

We played until 42 minutes or so – after a game point call we moseyed back to the parking lot for some Mary.

Low slow flutter x20 IC

LBC x20 IC
Announcements:

CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):

16-bit for playing with breathtaker. He’s committed to the 5 pack and I’m sure this wasn’t easy with the extra 20 lbs.
Prayer:

Finkle’s daughter is in post op recovery. Duwan at Banana Seat’s church needs lifting up. Continue to pray for Wallaby and his family – a meal train is in the works by Pablo. Fumunga’s hot water heater is busted. Beater’s son is having some behavioral issues.

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

Delegation Tour Day 3

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EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂

SSH x50

Smurf Jacks x25

Good Mornings x10

IW/Hill x15 Each

Merkins x10

YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!

The Workout:

Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7

Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.

YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.  Fromunga’s co-worker with Kidney Failure.

Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂  Worth the trip HIM’s!

Burpees X 0 = My legs hurt

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During last week’s COT at Possum Trot, Fonzie made a comment about the Iron PAX challenge highlighting that we don’t do enough leg work.  With that in mind, I set out this week to begin combating that notion.  45 minutes later I had problems standing up after saying the prayer and we’re not even going to talk about trying to walk upstairs once I got home.

FNGs: None

EC: Cupid

Warm Up:

Moroccan Night Club x 10

Smurf Jacks x 10

Good Morning x 10

Cotton Pickers x 10

Nancy Kerrigan x 10 each direction.  This is a variation on the traditional arm circles.  You lean your torso forward and extend one leg out behind you.  Circle arms for a 10 count forward.  Switch legs and then do 10 circles in reverse

The Workout:

Today’s workout was to be a modification of four corners, where we were doing exercises on each of the four sides of the outside of the tennis courts with some sort of lunge walking between sides. It took a lot longer than I thought it was going to so in order to get through everything I wanted to we switched to moseying between sides on our 2nd lap.

We began in the parking lot with an easy set of 20 prisoner squats.

Lunge walk to the side of the tennis courts nearest the road.  Reminded PAX that it wasn’t a race and to make sure to use good form on the way over.  Squat hold for the six.

Bobby Hurley x 16

Walk Like an Egyptian to the next side of the tennis courts.  WLaE is essentially a lunge walk Indian run.   PAX line up and step forward in to a lunge and hold it.  The exion calls for the person in the back to run to the front but since I promised no running yesterday on Slack we bear crawled to the front.  Once that person go to the front we lunged forward with our other leg and held it while the next PAX bear crawled to the front.  We cycled through the line two times to get to the next spot.

Everyone grabbed a rock and came back down to the road.  Goblin squats x20 and then all PAX lined up and held squat with their rocks while 5 counts were given all the way down the line.

Lunge walk to side by the ball field.

Floating lunges x 10 each leg.  Lunge forward and then backward with the same leg, not touching in the middle.  Forward and back counted as 1.  This hurt.

Walk Like an Egyptian back to main parking lot.  This time, instead of bear crawls, we did duck walks to the front of the line.  We had less time than I wanted at this point so we only did one cycle through the line and then moseyed to the center of the lot.

Everyone grabbed a partner and back-to-back people’s chair for a 30 count.

Mosey to the street side where we did Bobby Hurley x 20.

Mosey to the back and grabbed our rocks.  Held them over head and did 20 squats.  Everyone returned their rocks and we moseyed to the next side where we did No Surrender x 20.

After that we moseyed back to the parking lot to circle up for Mary.

Mary:

Low slow flutter x 15

American Hammers x 15

Box cutters x 10

6 inches for a 30ish count.

The count wasn’t exact because I was doing it in my head and during this point someone mentioned my comment about burpees in the pre-blast.  I said that we were multiplying by 0 and that was the number of burpees we were doing.  It was pointed out that 0 wasn’t a multiple of 10 and then other’s starting indirectly calling in to question the public education system of Pennsylvania.  Clearly I got distracted.  Either way, we didn’t do any burpees.

Announcements:

Picnic on Saturday.  Signup sheet in the #2ndF channel in Slack.  Bring stuff.

Q Sheet challenge still going.  Even if its a couple weeks out, get your name on there and lead a workout.  If you’re new or nervous ask for help from a site Q.  It doesn’t have to be perfect and it doesn’t have to be gimmicky.  Just make people hurt (in a good way).

T-Claps (Recognition):

Fromunga for wearing a weight vest for no good reason.

Prayer:

FedEx’s coworker who got bit in the hand by a dog while at work.  Pray that he recovers full feeling to his hand.

Double D’s grandson getting tubes in his ears this morning.  Pray for his mother as any procedure on a child is always much harder on the parents.

 

010000

I’ve Got Big Balls

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FNGs: None

Warm Up:  Wicked excited for cooler temps (60’s)!  PAX of 7 came out to the Trot for a Dauber beatdown.  Lots of great AOs happening in South Wake today.  Honored to lead these HIM in the Quay.  The Garmin glowed 5:30 and we were off for a jog around the tennis courts to the snack shack by the lower diamond.  Good mornings, SSHs, Daisy Pickers, Sir Fazios and static arm stretching got us warmed up.


The Workout:  Asked the PAX what time it was.  I said it was 12 o’clock and began clock work merkins.  Got through rounds of positions at 12, 10 and 8 with a variety of regular, wide and hand-release merkins.  Intent was to go through the remainder of the clock but it simply did not come to fruition.  Adapt and overcome.  Q had something “fun” planned in the big parking lot for the Main Event.  Headed to the wall for up/downs, 10 on each leg OYO.  Grabbed the wall for 10 count derkins, merkins and dips.  Needed some wall time so headed to the shack.  BTTW and People’s Chair 15 cadence count each (3X) back-to-back-to-back.  Mosey to the road for Frankensteins, Open doors, bear crawl.  Ran backwards and sideways.  PAX held plank once reaching the parking lot with the streetlight that went on and off every two minutes.  Dauber went to his car and grabbed his treasure he purchased the night before from Walmart:  a big yellow bouncy ball!  Batter up!  The idea was the following:  pitcher called out exercise.  PAX executed a 10 rep/count.  PAX continued with reps except for pitcher and batter.  Pitcher rolled ball to batter, batter kicked ball and then ran after it.  Once batter reached ball, PAX recovered.  Did I say mention this was a big ball?  Ever try kicking one of these?  The amount of spin and curve was cool.  Regardless, I think PAX had fun, or at least pretended to.  Lots of various exercises called by rotating pitchers including:  goblet squats, prisoner squats, lunges, jumping lunges, star jumps, burpees, diamond merkins, LBCs, Heel tappers, monkey humpers, and a few I simply forgot.  Time was running short and headed to tennis courts for Mary.

Mary:  Dauber had PAX circle up and called the following 10 count exercises with no stopping:  windshield wipers, protractors, H2M, pickle ponders, Box cutters, Supermans, leg lifts, bent leg lifts, WWIIs, cockroaches, plank jacks, mountain climbers…Last few minutes were spent doing yoga with DD, Cobra, Child’s pose and Pigeon.

Announcements:  F3 picnic – see google doc.  Only 4 people signed up so far to bring something.  Sign up.

Introduction of new AOs coming to FV (names, type of workouts, days of the week, Qs etc.)

F2 at Stickboy.  (Met up with Farva and Banana Seat)  nice surprise.  And Norm’s prayer group was rather loud this am; did they miss him already?

T-Claps (Recognition):  H1N1 for EC today – solo.

Prayer:  Unspoken and spoken; PAX with injuries; family members with illness/cancer; uneasiness at work/heavy schedule coming; marriages (ups/downs).  When called upon by others for strength, be that go-to guy. Let them lean on you; be an active listener, be compassionate, show empathy, raise someone up…Dauber took us out.

My time is running out as a co-Q at Possum Trot.  I can not tell you how much of an honor it is having you trust in me to lead you at this venue.  Thank you brothers.  -Dauber