Tag Archive for: LED

March Madness at Possum Trot

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Warm Up:  Twenty-six PAX came out on the first day of spring (low 40’s) fired up to take part in March Madness – Possum Trot style.  Inspired by Blue Hen from an earlier Q at Downtown Train, Dauber asked PAX to show up in their college team gear giving support to their favorite team.  Only four PAX brought their spirit representing UNC, Duke, Penn State and NC State by showing up in their gear.  There must have been a lot of dirty laundry or simple forgetfulness.  Not deterred, Q started the beat down on time with a jog around the tennis courts and then circling up for the following exercises:  32 SSH, 10 Good AM, 10 Vegetation Grabbers, 10 Hill Billies and 10 Imperial Walkers.  Q added some static arm stretches (L/R) across and behind the back for good measure.  PAX then headed to the Snack Shack.

 

The Workout:  PAX lined up against the outfield fence.  Jack Webbs were executed starting with one merkin and three air presses from our knees.  The count escalated until PAX reached 10 merkins and 30 air presses.  Who knew pushing air could be so hard?  Mosey to the Snack shack for 16 sec cadence count of seated chair followed by 16 sec cadence count of BTTW.  Rinse and repeat.  Mosey to the road and lined up in a single file.  PAX performed and kept a plank position or something similar to a plank while the last PAX member in line bear crawled to the front of the line.  PAX members each took a turn bear crawling until every PAX made it to the front.  Q called an audible only making it halfway up the road and had each PAX mosey to the rock pile for a medium-sized rock.  Lots of grumbling and mumble-chatter and in all honestly, Q was struggling during this “extended” exercise.  (If you cant do it, don’t Q it.). PAX circled up with rock in hand for the first set of the following exercises with rock:  16 goblet squats, 16 curls, 16 overhead presses and 16 tricep curls.  PAX side shuffled the distance of the parking lot swapping lead foot at the halfway point until they reached the large hill.  Q called a bear-crawl and then 8 dips OYO on the guradrail.  Reverse bearcrawl and jog back to the rocks.  The second set with the rocks included 16 rut-rows, 16 wonder bras, 16 overhead squats and 16 one hand on rock merkins (8L, 8R). An astute Skidmark corrected Q when he inadvertently called one-handed merkins.  Side shuffle back to the hill with more bearcrawls up the hills, 8 dips on guardrail OYO and jog back.  Q queried PAX about significance of the day (first day of Spring, officially starting at 5:58PM, etc.) and threw in 5 burpees OYO before starting next set.  Called out four PAX who had their collegiate school gear on asking them to call the next set of exercises:  Cupid called crableg grab (apologies for forgetting name); Banana Seat called for Turkish get-ups on each side and Skidmark called for the iconic Bobby Hurleys.  Dauber was too busy looking at his watch trying to grab another set in before Mary to complete the four bracket challenge and sent the PAX shuffling to the hill.  More bear crawl up and down with dips on the guardrail OYO.  Unfortunately, Dauber did not manage the clock properly and asked PAX to form up on the tennis courts for Mary after returning their rocks back to the rock pile.

Mary:  PAX held BTTW until the six.  Mary was brief with the following 10 count core exercises:  Homer to Marge, Box cutters, Freddie Mercury and American Hammers.

Announcements:  Q school Thursday at Womble, Yard clean-up Sunday at Crab Legs, Police/Firefighter hockey game, Check Announcements on FB/Slack

Prayer:  Pastor died at a local congregation (please keep him, his family and the faith formation in your prayers), PAX traveling, PAX inured – Welcome back to the gloom Buford, Moby’s dad (doing better), Silent/Unspoken.  Apologies if I missed anything.  Q took us out.

Highlight on the 6:  Something new for this BB.  I wanted to find out more about a PAX member.  This week’s focus is on Maybelline, Todd Pasnak.  Studied at Rochester Institute of Technology (RIT), big Syracuse fan, Married to a second grade school teacher, blessed with two boys age 15 & 12 and a daughter who is 4.  Works as a project manager at Cody in Sanford.  Got his F3 name because he was responsible for the Covergirl account.

Maybelline

 

Thank for the opportunity to lead you men.  -Dauber

Mutiny+Burpees= Lots of Mumble Chatter

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PAX: LED, Fonzie, Puddles, Cupid, H1N1, Messi, Gump, Stovepipe, Modify, FedEx

EC: LED, Fonzie

 

Warm Up: After a lap around the track we circled up for SSH IC x 25, Fazio Arm Circles IC 10 Fwd and 10 Rev,  Daisy Pickers IC x 10, Stretches, and Shoulder Tap Merkins IC x 20

The Workout:

Pax ran over to the parking lot where we bear crawl 5 lines, do a burpee, sprint back to the start, bear crawl 5 lines, do 2 burpees, sprint back to the start, etc… Told the Pax to keep adding a burpee till we reach 10 burpees. We started off great but had to call an audible when we all reached 8 burpees.

After a Messi 10 count, like only he knows how, we headed to the rock pile. After picking appropriate rocks we circled up for circuits of: curls for the girls IC x 10, tricep extensions IC x 10, overhead press IC x 10, rut rows IC x 10, LBC with rock IC x 10, American Hammers w/o rock IC x 10 and some other excercises I can’t remember.

After a couple of circuits, including one on our knees, we put it all together with a flow of squat, curl for the girls, overhead press, tricep extension IC x 10. Rinse and repeat. We put the rocks back and lined up for an Indian Run to the tennis court for Mary.

Mary: Plank it out, Diamond Merkins x 10
Announcements: Check Slack
Prayer: H1N1 and Cupid are traveling this week, Stargazer, and the founding/lead pastor at H1N1 church passed away over the weekend

45 minute Abs

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16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something

U-Turn

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Warm Up:8Pax’s showed up as the rest of the group got ready for the half and full at Wilmington.
The Workout:standard U-turn
Mary:NA
Announcements:Wilmington Race today
Prayer:The family of crab legs buddy that past away yesterday. Injury free race for the Pax. 1st responders.

11 Guys came out to sing the famous song, “The woods are alive with the sound of… Spring Peepers!!!”

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Warm Up

A fun jog around Clubworx to circle up in the roundabout for warm up consisting of: SSH, daisy pickers, good mornings, imperial walkers and various stretches

 

The Workout

Jog to the tennis courts

Bear crawl, merkin suicides (somebody called “Gents on the Fence” as the waiting on the 6 exercise… I’m sure it was Banana Seat)

Duck walk, LBC suicides (Please note that R22 called “Burpees” as our waiting on the 6 exercise this go round)

Jog to the rock pile

Rotating rock exercises consisting of curls for the girls, ruh rows, shoulder press, shoulder taps and triceps extensions) with a jog around the circle as the time keeper

11’s with dips and derkins under the pavilion

 

Mary

WWII and Have a Nice Days (with meditation, prayer and reflection)

 

Announcements

Wrightsville this weekend and U-Turn will still be open

7th Annual F3 Raleigh Mule is on Saturday

NC Spring Classic 8K and 16K April 27th. Get 10% off with F3SW2019

 

Prayer Request

Crab Legs; DD and Shredder and other injured brothers

Little Squirts

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8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts.  Pucks, ropes, hoola-hoops and flags were spread throughout the park.  Around 8:50 the PAX and their 2.0’s started to trickle in.   Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix.  A great first turn-out.

 

Warm Up:  Quick jog around the tennis courts.  Time to get the 2.0’s riled up.  First exercise Fortnite’s Hype kicked off by Bluehen.  Second exercise Floss led by Q-Bert.  Into evolution of Kid:  Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot.   Bin full of hockey pucks in between the groups.  1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle.  While the kids raced to grab a puck the PAX did push-ups and squats.  Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time.   Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side.  Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle.  2.0’s quickly won.  10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them.  2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War.  Matches started with multiple 2.0’s on one end and Flanigan on the other.  2.0’s won.  5 Merkins for the PAX.  Second match pitted Moby, Beater and Bubba vs teh 2.0’s.  2.0’s won. 5 Merkins for the PAX.  Third match pitted 6-7 PAX vs the 2.0’s.  2.0’s won again.  Everyone does 5 Merkins

Mary:

LBC’s,  Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

Taper Mode Edition

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Great turnout for U-turn this morning as Pax are gearing up for WB and Tobacco Road. 187, LED, Sliderule, Warbucks, Boy George, Skidmark for some extra miles at the beginning.

Warm Up: some quality dynamic stretching
The Workout: standard 5 mile loop and picking up the 6.
Mary: coffee and stretching
Announcements: WB I think is next weekend. 5k Friday night for Crablegs. Wear red. Banana Seat will post details. 2.0 workout.
Prayer: lots of pax with injuries. Buford, shredder, Double D, Crablegs. Recent losses of family and friends. Lipstick’s mother in law. Too many. Enjoy the time with 2.0 today. We are blessed.

A moist “circle merk” with the Japanese Express

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16 men got to business on a fine drizzly morning in the Quay.

7-8 got their EC in and apologize gents but I didn’t catch the role call for that one before we left out or when we got back in

Warm Up: Broke up the mumble chatter, stayed put and circled up the Pax for the following

20 – SSH, 10 Good Mornings…nice and deep-like, “Fonzie”-arm circles 10 front/10 back, 10 Imperial walkers right into (kinda) 10 Hillbillies, and 10 Windmills

The Workout: Now that the gang was all loose and pleasentries exchanged it was time to get down to why we all left our warm bodied ladies back in the fartsack….

“Circle-Merk” – Pax partnered up and ran opposite directions around the tennis courts to meet 1/2 way where each would perform a Merkin exercise (from list below) then continue in opposite directions to meet back at original starting point for another Merkin exercise (from list below)…. rinse and repeat

10 – Broke back merks

10 – Japanese Express (partner 1 in squat hold, holds partner 2’s feet at shoulder height (wheelbarrow hold like) while partner 2 does merks)

10 – Patty cake merks

 

Partners then grabbed a rock and headed to base of hill for a Dora.

Partners completed the following reps (200 curls/tri ext, 200 LBCs/American hammers, 200 overhead press/chest press) at base of hill while other partner climbed Mount QuaRina and completed the following on the guard rail at top (10-irkins, 10-dips, 5/5 one legged squats off rail)

Mary: Pax dropped their rocks off at the pile and mossied to Mary in the courts for the following –

15 – Peter Parkers/15 – Low Slow Flutters/15-WW2/20 – Reverse LBCs/10 each downward dog stretches into right leg then left leg scorpion Merkins

 

Announcements:

Blue Ridge Relay, Wrightsville 1/2 coming up – the Friday night before is a 5k – come support Crablegs!

 

Prayer:

Shredder’s healing, Crablegs continued prayers, Coal Ash calf (and ankle?) injury at start of workout today, Moby’s dad

Minding my own business… now I’m Qing

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Warm Up:

Took a lap around the track into our circle up for 20-SSH, 10-Good mornings nice and slow, Arm stretches, 10 ea. – Imperial Walkers/Hillbillies, Butterfly Stretch

The Workout:

Each Pax picked a parking spot and got to business with a “Build a bear-ish” start to the day. Bear crawl down the line – 7 Merkins at the curb, bear crawl back out to 1 Burpee. Ascending and defending order until 1 Merkin and 7 Burpees were felt in all their glory. Prize for winning was helping pick up the six.

From the comfort of our parking spots Pax mossied down to the rock pile and partnered up for a Dora where we explora’d the benefits of reps and cardio together.

Partners swapped between “sprints” up the parking lot and back and the following rock work: 100 bicep curls/100 tricep curls, 200 squats, 100 overhead press/100 chest presses from your six. Q audibled our of sprints into LBC’s and WW2’s once we hit the plus one mile mark on “sprints”

Pax retuned the rocks and lined up for an Indian run up to tennis courts for Mary

Mary:

Pax circled up to finish off with the following: 15-American Hammers, 15-Freddy Mercury’s, 15-Side to Side Heel Taps, 15- Low Slow Flutters, Downward Dog stretch into left leg raise for 10-scorpion presses(?) rinse and repeat for with right leg raised, finished with a lovely have a nice day moment of reflection

Announcements: Gump is swimming now and wants you to join him on the tri circuit 😜 – Wrightsville in the final count down (baaaanaaannnnannnnaaa bana-nantnantna)

Prayer: H1N1 trusting in God’s plan for next step in career path and news of promotion. Grablegs

Birthday Bash at Possum Trot

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Warm Up:  13 PAX took Dauber’s double dare showing up in wet conditions from an overnight rain for a birthday bash arm beat down in 36 deg balmy weather.  Before departing for our warm up jog, Pablo asked for the where-about  of breathtaker.  A Dauber hug was enough evidence for Pablo who pulled a Reagan needing to “trust but verify”.  Dauber had the extra gear under his sweatshirt (did I mention it was above freezing?).   Jog commenced around the tennis courts to the parking lot and began the following exercises in cadence:  20 ssh ; 10 Fazio Arm circles F/B; 10 good mornings; 10 Vegetation grabbers; 10 IW; 10 HB; Michael Phelps; Static arm stretches.  Jogged to the Love Shack for the workout.

The Workout:  10 Star jumps, 10 merkins.  Mosey to grass area with small hill behind ball field for 11’s – SSH on bottom and LBCs on top.  Mumble chatter about counts; More reps is a good thing.  Mosey to the shack for a birthday celebration of balls to the wall.  In honor of Doc’s 47th Birthday, PAX completed a 47 cadence count.  Modify gave a much needed 10 count post BTTW.  Lined up at the bottom of the incline and began alternating strides, 10 strides in length, until reaching the top of the incline/parking lot.  Each PAX then grabbed a medium-sized rock from the rock pile and met back up in the parking lot holding plank for the six.  With rock in hand, the following exercises were completed with 10 reps:  arm curls, arm o/h presses, triceps extensions, rut-ros, one hand on rock merkins (L/R), Squats.  25 SSH, Rinse and repeat.  25 SSH, Rinse & Repeat with a slight modification of completing rock exercises from your six; exercises included chest press, skull-crushers and LBCs/WW IIs.  25 more SSH (inspired by Nemo – keeping the heart rate up).  Rocks back to the rock pile John Cusack style.  Ran out of time so no hill work was executed.

Mary:  Dauber made up Yoga names for some much-needed stretching – – – inspired by a yoga class fresh on his mind from last night with Doc and Double D (missed you DD this morning – perhaps too much stretching or just a clear colon?). PAX were overjoyed performing these stretches on the Action Park parking lot asphalt. Knees, forearms and elbows were so comfortable.  Perhaps the puddles on the tennis courts should have been utilized?

Announcements:  BRR, WB half and full, sprint tri registration.  Q-Source post PT at Stick Boy.  Namerama ended with birth name (junior, junior, junior?).  Happy birthday 🎁🎂🎈🎊🎉 sung to Doc; called out Lucky Charms when he emphatically said he was still 49 – evidently his birthday is May 1st.  Let’s plan for a big celebration.

Prayer:  Thank you Fonzi for taking us out in prayer.  Lots of requests today, spoken and unspoken:  injured/ill PAX including Shredder & Crab Legs; illness/cancer with PAX family members; job interview; HS kids taking ACT today; other prayers…

EC today:  great job Pablo for getting it done.

Always a pleasure/honor leading these fine #HIM men in the gloom.  QIC- Dauber