LED – Page 29 – F3 South Wake

Fritter excitement

January 2, 2019/in Possum Trot /QIC: LED
PAX: 16-bit, Beater, Blue Hen, Breach, Brony, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Dumbo, FedEx, Fonzie, Gump, H1N1, Hard Hat, LED, M4L, Messi, Modify, Natty Ice, Nemo, Obi Wan, Pablo, Peak Week, Pikachu, Pony Boy, POTS, R22, Slide Rule, Stovepipe, The Natural, Turtle Man

33 Pax’s 4-2.0s with 17 getting in some EC. start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

U-Turn

December 29, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Boy George, Doc, Farva, Forceps, LED, Lipsync, Maybelline, Nemo, Oyster, Psi, R22, Roger Roger, Skidmark, Slide Rule

17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.

Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs

Mission Impossible @ Possum Trot

December 19, 2018/in Possum Trot /QIC: Dauber
PAX: Anchovie, Banana Seat, Beater, Dauber, Doc, Dovetail, Fonzie, H1N1, LED, Messi, Modify

Warm Up: Run around the tennis courts to the snack shack. 20 SSH, 10 Good Mornings, 10 Cotton Pickers, 10 Fazios F/B, 10 HB, 10 IW, Left over Right and Back stretches. Lined up on ramp, PAX executed 10 strides adding 1 burpee, continued until 5 burpees (5!) were met after alternating strides facing fence and then facing the RR tracks. PAX continued up the ramp with window openings, Frankensteins and Butt kickers. Mosey to parking lot to grab coupons.

The Workout: PAX of 11 counted of by 3’s and formed three groups. Q had four index cards each having a specific mission to accomplish by the PAX. Missions were labeled A, B, C or D. A group leader chose an index card. Last group that chose a card, chose their coupon first from below. Q reminded PAX to choose wisely. Group then read each card with its specific mission. Clarifying instructions were given by Q. PAX began their individual mission as a covert unit.

Mission A: 200 LBC, 200 Merkins, 200 Squats. PAX carry coupon around the outside (oops) of the tennis courts 4X. PAX were told they could work together meeting their number of reps. This group finished early and helped PAX on the tennis court with their mission. PAX executed additional exercise including monkey humpers, pickle pounders, etc.

Mission C: Not chosen. Details saved for another adventure.

Mission D: 200 Starjumps, 200 Shoulder Taps, 200 BTTW in cadence. PAX carry coupon around four corners of tennis courts. At each corner, PAX dropped coupon, executed 1-4 burpees at each corner until completion. PAX excited this 4X. Some confusion re: executing reps individually or together.

Mission B: 200 Dips, 200 Leg-ups (alternating L/R), 200 Erkins. PAX carried coupon from parking lot to snack shack and then back to the parking lot 4X. This group decided to carry the coupon together resulting in needing more time to accomplish their mission.

The remaining PAX from Mission A and D joined their fellow operatives near the snack shack Mission B. helping them complete their mission.

Enthusiasm was very high so more exercises were added included 10 count dips and erkins. Q had PAX mosey to the wall and performed the following exercises in 20 count cadence: LBCs against the wall, arm chair and BTTW. Rinse and repeat. PAX grabbed all of the coupons and formed into their original mission groups. Handed off the coupons to each member in their group while heading back up the ramp to the parking lot in a semi Indian run/walk. Mission Accomplished.

Mary: Q asked for any virgin Q support to help lead Mary. Two PAX voulunteered (Modify and Beater) but Modify won out. Modify lead us in Mary with the following 15 count core exercises: Freddie Mercury, Homer to Marge, Box cutters, WWIIs, low slow Flutters, Winemakers. Excellent job stepping up. Being prepared and ready to step in is essential to leadership.

Announcements: Messi (2.0) will Q again next Monday at Mutiny; F2 at Stick Boy

Prayer: Ausfart, Double D’s wife and dad, Brexit’s friend who passed, spoken and unspoken. Dovetail stepped up and lead us out in Prayer – Thank you!

Q – Dauber (Honored to lead you men in the gloom)

Building Hulk Arms

December 17, 2018/in Mutiny /QIC: Messi
PAX: 187, Banana Seat, Beater, Dauber, Dovetail, FedEx, Fonzie, Gump, H1N1, LED, Messi, Modify, Nemo, Norm, Peeping Tom, R22, Tricycle

17 PAX came out to a brisk and clear 40F morning in the gloom to take partake in my first Q!

Warm Up:

Mosey around the track for a 1 lap warm-up.

Good morning x 10 IC, SSH x 20 IC, Cotton pickers x 10 IC, Fazio Arm Circles (forward and back) x 10 IC, Michael Phelps, IW and HB x 10 IC

The Workout: Bring the PAIN!

Began with 5 slides in a basketball defensive stance followed by one burpee. Rinse and repeat adding an additional burpee each time until the roundabout was reached.

Mosey’d to the rockpile and each PAX picked out a rock and circled up for some heavy lifting. Q called an audible and had PAX rotate to the right and workout with another PAX’s selected rock. Proceeded with the workout – Curls for the girls, overhead triceps, ruh-rohs, and rock merkins (10 with left left hand on rock and switched for 10 more with right hand on rock).

Returned rocks and mosey’d to picnic shelter for some irkins, dirkins, merkins, and dips. Performed 10 count of each exercise IC. Some mubble chatter about a 10 count but Q continued on with a rinse and repeat.

Finished out the beat-down with three rounds of Balls to the Walls and Preacher Chairs for 30 seconds each exercise.

Mary:

Around the horn for 10-count exercises: diamond merkins, box cutters, LBCs, low slow flutters, burpees, WWIIs, pickle pounders, reverse LBCs, boat canoes, homer to marge, Freddie Mercuries, burpees OYO, mountain climbers, Carolina wine mixers, X-Men crosses, finished with 3 burpees, 2 merkins, and 5 WWIIs
Announcements:

Prayer: Ausfart, LED’s coworker, PAX looking for job. Families celebrating first Christmas without loved ones.

2nd F provided by Lipsync – coffee and donuts

12 Days of Christmas, Foxworthy Style

December 14, 2018/in Cletus /QIC: Yogurt
PAX: 187, Bob Ross, Breach, Brony, Cowboy, Crosby, Da Business, Emeril, Forceps, LED, Lipstick, Lucky Charms, M4L, Moby, Mookie, Pablo, Patch, Peak Week, Pikachu, Slide Rule, Wiggly, Yogurt

EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt

Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly

PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning

Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.

The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).

12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)

No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts

Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.

Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.

Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.

R4TJ: ♪ ♫ I got the – there ain’t no paper in the john – blues ♪ ♫

December 12, 2018/in Running 4 the John /QIC: UTI
PAX: Chips, Cowboy, Crab Legs, Dawgpound, Dumbo, LED, Lipstick, Pac-Man, Skidmark, Slide Rule, Straight Cash, UTI

Image result for empty toilet paper roll meme

Warm Up: Side Straddle Hops, Frankensteins, Right over left, Reverse, Burpees for the late ones

The Workout: We decided to play it safe and stay on the well lit streets so we could see the ice. Following Main St down to the carwash near townhall and continuing on to Womble. Everyone was told to set the distance to OYO. Some turned at the carwash, others at Hunt, and some folks took a spin around the park before heading back. The Q (YHC) went back for the “six” from the carwash to make sure everyone knew the turning spots for 3 vs 5 miles.

There was a john stop attempted but there was a paper supply issue…

Mary: Nope

Announcements: Check your social media outlet of choice for more detail.

Welcome FNG Anchovy – Thanks LED for bringing him out!
CSAUP on Saturday
XMas party at M4Ls
Suggly Sweater
Pac-Man leading the charge to see more Twitter action from South Wake. Talk to him about what he is posting and get out there
Slack is Back – See SlideRule

Prayer:

Pablo’s Mom
AusFardt – https://www.caringbridge.org/visit/ericneumann2
Mr Softee – https://www.gofundme.com/sugry-matters-of-the-heart?member=1257082&fbclid=IwAR0hxfRZdgLRBAFEVGuGNZNbjMsPzgINfcFkiaNy8DScmqP14vmvpzkZQz8

Possum Trot ’55’

December 5, 2018/in Possum Trot /QIC: The Natural
PAX: Banana Seat, Dauber, Doc, Farva, FedEx, Gump, H1N1, LED, Messi, Pikachu, R22, The Natural

QIC: The Natural

PAX: Banana Seat, Pikachu, R22, FedEx, Doc, H1N1, Messi, Fonzi, Farva, Gump, Dauber, LED

Warm Up/Workout: Mosey to the Warehouse lot: 55 SSHops IC; 20 IWalkers IC, 20 Merkins, 15 BB Sit-ups = 55; 20 Mountain Climbers IC, 20 Shoulder Tap IC, 15 WWII = 55; 20 Left Leg Calf Raise, 20 Right Leg Calf Raise, 15 Both Calf Raise = 55; 20 Cotton Picker IC, 20 Other, 15 Burpees = 55; Mosey back to the AO; Merkin, BB Sit-up, Burpees ’11’s’ hill ladders = 55 of each exercise.

Mary: Round the horn with each PAX, 10 repetitions: Burpees, Wide Merkins, Diamond Merkins, Box Cutters, Freddie Mercury, Low Slow Flutter, Plank, SSHops, Heel Taps, whatever Farva’s exercise was, plus 2 more that I forgot… Ended with 55 Squats.

Announcements: CSAUP December 15th.

COT: Prayers and praises.

Do British warm ups really help?

December 1, 2018/in U Turn /QIC: Banana Seat
PAX: 187, Banana Seat, Beater, Bernie, Brexit, Chickenfoot, Dauber, Foghorn, H1N1, Hasselhoff, Hotspot, LED, Nemo, Oyster, Psi, Shredder, Slide Rule

17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

Sticks and Stones

November 30, 2018/in Cletus /QIC: Yogurt
PAX: 187, Axe, Banana Seat, Buford, Dumbo, Fonzie, LED, Lucky Charms, Moby, Pac-Man, POTS, Ramsey, Slide Rule, The Natural, Warbucks, Yogurt

16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…

EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs

Warm Up: Mosey to amphitheater

SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25

The Workout:

STONES: Mosey to “stone” pile and parking lot

Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3

Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls

Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses

Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras

SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.

STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)

Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.

Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead

Possum Trot BB

November 21, 2018/in Possum Trot /QIC: LED
PAX: 16-bit, Accordian, Banana Seat, Beater, Buford, Dauber, Dawgpound, Deadbolt, Doc, DoubleD, Farva, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Lucky Charms, M4L, Messi, Modify, Nemo, Pikachu, Puddles, R22, Slots

26 pax showed up in slightly above freezing temp to give thanks for ability to workout

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

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