LED – Page 29 – F3 South Wake

Are There Possums in Cary?

January 9, 2019/in Possum Trot /QIC: Gump
PAX: 16-bit, Anchovie, Banana Seat, Cowboy, Doc, Fonzie, Gump, LED, M4L, Pablo, Pac-Man, Particle Board, R22, Stovepipe, Sugar, The Natural, Warbucks

25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.

QIC: Red Ryder & Rooney

PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar

Red Ryder leads the first half. First exercise, Pledge of Allegiance.

Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.

Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…

Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…

Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.

Announcements

Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.

Prayers/Praises

Burt’s family with loss of his FIL, Crab Legs, Ausfarht

Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.

We Pickle Pound This Town

January 6, 2019/in U Turn /QIC: Skidmark
PAX: 187, Aquaman, Banana Seat, Beater, Bernie, Blue Hen, Brexit, Brony, Bulls Eye, Clouseau, Dauber, Doc, Dovetail, Farva, Full House, Gump, Hasselhoff, LED, Lipsync, M4L, Maybelline, Nemo, Oh Yeah, Pikachu, Pilgrim, Pony Boy, Psi, R22, Sassy, Short Pole, Skidmark, UTI

Peace Out 2018!!!

January 2, 2019/in Mutiny /QIC: LipSync
PAX: 16-bit, Farva, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Messi, Modify, Norm, Patch, R22, Stovepipe

PAX of 14 came out on New Year’s Eve to say “Peace Out 2018” with a “Rocking Good Time”

Warm Up

A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s

The Workout

Rotating rock circle with curls for the girls, shoulder press, rows and triceps extensions

Barley curling across parking lot

Rock kicking crab walk across parking lot

Al Gores with rock against wall

John Cusack rocks back to rock pile

Bear Crawl across parking lot with 2-4-6-4-2 merkin pyramid

Mosey to tennis courts

Your gents on the fence (balls to the wall)

Mary

Around the horn 5 count

Announcements

Changes coming to Mutiny in the New Year (BBs, more flags, more Leaders, etc)

Future work needed at Woolfie’s house

Prayer Request

Crab Legs, Noah’s Ark, DD’s family and Boy George’s son

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.

Posts