Your YHC led this bloodbath 232-4 (OK, it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)
On a crisp December morning. Well not so crisp but it was December 20 HIM congregated at Possum Trot for the 2020 South Wake CSAUP..Ruck Style. That’s right all of us were carrying rucksacks with the appropriate weight inside. Trust me I checked. Cadre Breach was joined by Cadre Blue Hen and Cadre M4L. We kicked off the first workout at the Trot with Fonzie at the helm.
@Farva, @Dawgpound, @POTS, @Blue Hen, @M4L, @Finkle, @Bondo, @Alpine, @Flannigan,
@Fanny Pack, @Dauber, @Bingo, @Pikachu, @Latiner, @16-Bit, @Sprinkler, @LED, @Fonzie, @H1N1 and
@Breach on the Q
Possum Trot Q #1 BB (Fonzie)
25 days of Christmas
Chestnuts Roasting (Chest press with the ruck)
Hanukkah Billes ( Hillbillies)
Reindeer Rows (Rut Rohs)
Imperial Nutcrackers
Santa Squats
Taint Tinsel (Swings with the Ruck)
Merry Merkins
Abominable Snowman (LBC’s with the Ruck)
S-Hat Burpees (10)
After the Trot workout, we hit the pavement for our trek to Mutiny. There were 5 coupons in play 2 Firehoses, 2 Pain Sticks, and a sandbag. The load had to be shared by all so everyone took turns embracing the suck. Sprinkler decided to take a dive in the ditch and almost took himself out before we got to his Q. The pax only racked up 2 violations along the way.
Mutiny Q (Sprinkler)
Arrived to have 2 penalties. With pack 20 merkins, took the pack off for overhead press for the second penalty. Off to the parking lot. Lined up to do Irkins, Derkins and dips on the curb with crab walk and lunge walks from one side to the other for a total of 4 rounds.
Moseyed to Rockpile and claimed a partner. Partner 1 curls, bus driver, rut rows while partner 2 ran to 2nd light poles. Rinsed and repeated. Ended with 5 burpees OYO.
The Pax was given 5 mins to rehydrate, refuel and repack before getting back to the action. The pax were allowed to leave 1 coupon behind and they voted to get rid of a pain stick so we left that behind in the support vehicle. We pressed on to the next AO..The Nest. Upon arrival at the nest we grounded the coupons and the packs for the Nest Q via Finkle, there were no violations on this part of the trip.
Nest Q (Finkle)
Pax was taken down to the walls and the fence line for some Balls to the wall and people’s chair sets. On the first set we counted to 25 for Balls and seal claps to 25 till we got all the way around and then set 2 we did shoulder tap Ball and overhead claps. This continues till we got down to decreasing by a 5 count each round.
Second activity was bears and dans. Bear crawl two parking spaces than did Lt Dan Taylors building each time up to 10 squats and 40 lunges.
Pax was given another 5 minutes to rehydrate and refuel, we lost H1N1, Fonzie and LED after this AO. The decision was made to leave the sandbag and a pain-stick behind for good behavior. Onward to Casino Royale. Along the way Cadre Blue Hen decided to have the pax do some Indian Runs. The back 2 guys run to the front and tuck in behind the flag bearers. During the journey he had them try to beat his timer, Flannigan with wings of glory ran ahead of the colors which resulted in a violation for the pax. Which was assessed by him when we arrived at Casino Royale. 22 Diamond Merkins with the packs on.
Casino Royale (Fanny Pack)
BOMBS at the Casino. With a lot of the wall working and bear crawling already taken, YHC had to go to a hybrid plan C. @Dauber knowingly chose a number of reps to start with (15) and @Farva unknowingly chose B1 -Burpees rather than B2- bench presses with the ruck. 2 groups Indian run with no rucks in opposite directions. When groups meet, we did BOMBS. 15 burpees OYO, 25 Overhead Press with a ruck, 35 merkins, 25 big boy sit-ups, and about 3 minutes of squats. Both groups got around the large track twice. YHC did call an audible and chose mercy over punishment and ended the squats about 20 seconds early. Honored to be a Holly Springs Pax and allowed to lead today with my brothers in the Quay!
Pax was given the last 5 min break of the day for hydration and fuel before stepping off for the final leg back to Possum Trot. Once we got to the railroad tracks Blue Hen decided to take the pax down the iron highway. The trek was slow going as the town of Fuquay did not place railroad ties very symmetrical to each other. We got a bit spread out due to the uneven terrain, but we got back in line for the final push up the hill and back down to the trot. We dumped our packs and coupons for the final time and headed to tennis courts to get smoked one more time by 16-Bit.
Possum Trot #2 (16 Bit)
PAX lined up on one sideline of the first tennis court to perform what I’ve named a Crab Boil. PAX crab-walked to the corresponding sideline of the next court where we performed 15 crab cakes in cadence. Resumed crab walk to the next court and did 15 crab bumpers (inverted pickle pounders). We were supposed to crab walk to the same sideline on the next court but a silver sneakers tennis tournament was starting to show up and that last court was getting occupied so our last crab walk was only to the sideline on the other side of the court we were on. When we got there we did 15 crab jacks in cadence.
The aforementioned tennis tournament stopped us from being able to rinse and repeat so we audibled to batwings which consisted of 10 of the following, forward arm circles, reverse arm circles, seal claps, and overhead claps.
We headed down the hill towards the baseball fields and circled up for Mary. We started with 20 American hammers in cadence and then went to Dr. W’s. These are one of my favorites but always cause a lot of confusion. It’s an 8 count exercise that we lost count during so I stopped after 7 or 8 of them. We finished up with an LBC circuit of regular, reverse, and side LBCs.
We ended in a very large COT with some great messages passed about our involvement in the community and our impact on others. We closed in prayer and got back to the front of the park for some very much needed coffee and biscuits courtesy of Forceps.
FNGs:None
Warm Up:3 pax for EC Breach, Norm, LED
1/4 mile jog, ssh, fazio arm circles, windmills, hillbilly’s, frankensteins.
The Workout: 5 pax’s made way to tennis court and did 7s diamond. Bear crawl to corner 7 merkins, shuffle to corner, 14 7 each leg alternating squats, bear crawl to corner, 21 prison squats. Shuffle to corner 28 calf raises IC. Reveres order doing 28 shoulder taps in cadence, 21 merkins (7 of each diamond, wide and regular), 14 star jumps, 7 hand release burpees.
Jog to rocks and did 20 curls for girls IC, 20 triceps, 20 overhead press, 20 ground pounders, back did 20 chest press 20 skull crushers, 20 chest press, 20 skull crushers.
Jog to wall and did 10 sets of 1×4 jack webbs. Balls to wall and wall sit.
Mary: 20 LSF, 20 big boy sit-ups, 20 x and is, 20 hello dolly, 20 American hammers
Announcements:Frosty dec 5th, ultimate December 6th
T-Claps (Recognition):pax for helping mamas house spread gravel
Prayer: my in laws and covid, Paxs wife’s and surgeries
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.
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
FNGs: None
Warm Up: One lap mosey around soccer field. SSH, Good mornings, Frankenstein’s, SFAC forward/backward, OHC, SC.
The Workout: 2 groups. Rd 1 merkins (Wide to narrow) on rocks and Pull-ups. 1 PAX was timer with two logs with handles (45+ lbs) walking around playset. Each PAX took a turn getting the logs around the circle. Each completion we rotated from Merkins to pull-ups. Rd 2 Shared Leadership on Abs and upper body with rocks. Log timer still in play. Rd. 3 Rock Derkins and Pull-ups. Log timer still in play.
Mary: Billy Blanks, LBC, Reverse LBC and Full LBC
Announcements: Ting Park for Ultimate frisbee on Nov 2nd. 5:30am. 10 Year F3 anniversary at Cape Fear. MOvember (grow your stache for men’s health awareness and give to various charities.
T-Claps (Recognition): EEC for LED and Fonzie , EC for FED-EX trying out the foot after a nasty spider bite.
Prayer: Co-worker of Fed-ex has brain cancer and husband went back to home country for last days. Husband is wanted due to helping American Military during war. Unspoken
FNGs:none
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.
YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!
EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)
FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!
We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.
Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.
Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!
FNGs: none
EC: U.T.I, LED, Full House
Warm Up: stretching, SSH, good morning, IW, daisy pickers
The Workout: PAX took on the old school U-turn route today. A fast crew with those in the back pushing an 8:30 pace. Great mumble chatter all the way around, nice work by all!
Mary: various stretching
Announcements: HSFC project today, Mama’s House Ruck
T-Claps (Recognition): entire group for picking up the six and a great run this morning
Prayer: Full House friend, Richard Whittington whose wife is in hospice care from terminal cancer (42 years old)
EC: LED, Fonzie, Deuce, Full House, WebEx, Skidmark, Vasoline, YHC
FNGs: Nope
Warm Up: Started the run with a nice steady pace towards the stop light as we turned onto Main Street. Picked up the 6 and continued on.
The Workout: A new route was designed by YHC the night before. It wasn’t intentional but some trial and error with plotaroute.com yielded a shape that was sorta familiar…
I suggest holding the center of the printed image right up to your nose. It should be blurry. Focus as though you are looking through the image into the distance. Very slowly move the image away from your face. Do you see it? “The Bowler”
5.436 miles were charted to create the familiar shape. Keeping the namesake alive – Fonzie was witnessed running off course fairly early into the run. As we wrapped up the run, McNugget took a shortcut to the facilities available at Ting. We circled up and did some stretching. Mid stretching session, Pablo excused himself to seek some relief. Running 4 the John indeed!
Mary: She’s not into bowlers – yeah, they are athletes but they aren’t really “athletes”
We did move at a fast clip this morning and we took the extra time left on the clock (about 7 minutes) to stretch things out. When YHC ran out of yoga moves, Skidmark served up some additional options to eat the rest of our time together. Kinda like when you pay for an hour of bowling and finish early. You might not have time for another game but you might as well stick around and throw some extras. Trickshots, practice, goof off. Great mumblechatter as we finished up a few more frames.
Announcements:
T-Claps (Recognition):
Prayer: