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I Can’t See, but I Can Smell!

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A cold morning at the Cobra. Full House commented it was almost sweatshirt weather as he took off for some EC, while YHC was swinging the kettlebell and grimacing at my cold hands. Forgot to bring the bell inside last night. Either way, YHC knew the hands would eventually feel like ice blocks with what we were going to do today. Good amount of mumblechatter along the way today, not sure if that meant too easy or if we were just more 2ndF focused today, but the more you Q, the more you learn things about the workout and PAX…all good things. For instance, I learned today to be more specific about stone choice. High reps, low reps, travel size, etc.
Warm Up: SSH x25, Good Mornings x15, Imperial Walkers x15, Squatted Overhead Claps x15, Annie’s x10, 5 burpees OYO.
The Workout: 9 man Indian run around the back of the Teeter to the base of the big and hated hill. Some squat hold while YHC gave the instructions for upcoming routine. Each round would start in squat hold at the bottom of the hill, sprint up to the top, plank hold for the 6 plus a few seconds more, then an exercise that would increase by 5 reps and also stack over rounds. Sprint back to the bottom of the hill. Started with 5 Boat/Canoes. That’s 1 round. Next round was 5 Boat/Canoes, 10 American Hammers IC. So we did a total of 5 rounds. Last round encompassed 5 Boat/Canoes, 10 American Hammers, 15 WW2, 20 Dying Cockroach, and 25 Merkins. Final move over here was a bear crawl up the hill.

We did a fellowship mosey over the the big red wall behind the shopping center. PAX held a People’s Chair for a 10 ct. per PAX. We then held BTTW for a 10 ct. per PAX. YHC then instructed PAX to grab a couple of the river stones over on the edge of the parking lot, one for each hand. PAX grabbed a variety of sizes, which made YHC realize as the routine went on that the Q should specify a bit more every now and then. All PAX held rocks in their hands for a 50 ct. of lateral raises, followed by a 10 ct. per PAX BTTW. Repeato, except we did front raises with the rocks, followed by 5 ct. BTTW. We then held People’s Chair and did 25 counts of lateral, front, and overhead raises. PAX finished with a 10 ct. per PAX of BTTW.

Over to the Jiffy Lube for some dips and irkins. 15 Dips, 15 Irkins, 20 dips, 20 irkins. It was during this time that an effervescent odor washed through the area courtesy of Lipstick. While Tetanus had moved during irkins to avoid having his eyes poked out by the shrubs, he regretted this decision as he walked directly into the odor trail. Indian run on over to Mary.

Mary: 5 Boat/Canoes, 10 American Hammers IC, 15 WW2’s, 20 Dying Cockroach IC. Have a nice day! Though YHC wanted to end directly on time, Lipstick finished with 25 merkins, either out of sheer determination, a case of OCD with exercise counts, or as penance for gassing us out earlier!
Announcements: Christmas Party Thursday night, 7 Bombshell. Sign-Up/Show-Up.
T-Claps (Recognition): UTI…coming back strong to the Gloom!
Prayer: My M and surgery on Dec. 21st, 187, his M, and family, POTS and his family with the loss of a cousin. Be thankful for your health, reach out to others while you can….you never know the impact a simple conversation or encouragement to someone else can make. YHC took us out.

On the fly….Again

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Second week in a row rain has altered YHC’s plans at Downtown Train. Audible called and we headed to the parking garage for a make up as we go boot camp.

FNGs: None

Warm Up: Two laps around parkin garage, SSHs, good mornings, hamstring stretch

The Workout:

Suicide ladders-

Round 1: WWIIs 5, 10, 15, and 20

Round 2: Squats 5, 10, 15, and 20

50 LBCs (in cadence), 2 minute peoples chair

Round 3: Lunges (R leg) 5, 10, 15, and 20

Round 4: Lunges (L leg) 5, 10 , 15,  and 20

50 LBCs (in cadence), 90 second peoples chair, 40 SSHs (in cadence)

Round 5: Leg lifts (6 inches > 90 degrees) 5, 10 , 15, and 20

Round 6: Alternating lunge jumps 5, 10 , 15, and 20

50 LBCs (in cadence), 60 second peoples chair

Mary:  None

Announcements: Christmas Party (need more sides)

T-Claps (Recognition): All PAX for coming out on a rainy Monday.

Prayer: 187’s wife, Fanny Packs wife, YHCs father, father-in-law, and mother-in-law

2020 South Wake Frosty CSAUP 12/5

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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.

 

 

This is the way…Over and Back, Up and Down…

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Well, it’s been 8 weeks since I’ve been surrounded… As most of you know, I’ve been out of commission serving the family while my wife recovers from surgery.  I’d like to thank everyone who reached out, it meant a lot. While we still have a bit to go, I’m able to get out a bit more! So why not take the Q…. It is Disney, so what would it be without some direction… Which way should I go? We’ll go together… This is the way.

FNGs: NOPE
Warm Up: Mosey around the lot, circle up for 50 SSH IC, Frankenstein 10, Imperial Squat Walkers x10, Standard Merkin x10. Mosey a bit for 5 Burpees.  Mosey again.
The Workout: Thing 1: Over and Back- Reached the smaller side lot by the baseball fields. PAX Lined up down a single row. Burpee Dan’s were on the menu. It’s a stack-em up. 1 Burpee to start, lunge walk across the lot, 2 burpees, lunge walk back, 3 burpees…. to 10. We mixed in some crab walk and bear crawls.

Thing 2: Up and Down: Standard pyramid work. 10-50, 50-10. Standard Merkins (10), WW1 (20), Squat (30), Mtn Climbers (40ish..), SSH (50) – all exercises in cadence. Together. We went up and then came back down.  Mosey back for Mary w/ a waive to the abyss. Not this time.
Mary: Popcorn mix – Wide Grip Merkings, Box Cutters, LSF, Homer to Marge, Pickle Pounders, LBC’s, all 20 counts.
Announcements: Frosty – Saturday 12/5 6-10 from Possom Trot (Ruck event to 5 AO’s in FV)
T-Claps (Recognition): Full House for mapping the 4 mile EC. YHC joined him at 0450.
Prayer: 187/M, Quiver’s friend and his M – see his 3rdF donation, PAX recovering from COVID, Fanny Pack’s M surgery 12/20.

Bday Q #3 – Suicide Burpees

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It was an even cooler morning with sub-freezing temps around 30 degrees but that didn’t stop the legendary crew that showed up for Possum Trot this morning. Once the party started there was little consideration given to the cold as we didn’t stand still very long.

Thanks for coming out this morning and helping YHC celebrate my birthday. You guys are awesome and you make me better and stronger every day!

Let’s do it again tomorrow at Kenny’s Grave.

FNGs: None

Warm Up:

We moseyed around the tennis courts and circled up in the parking lot to get the blood flowing…
SSH x 20 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

This workout took place exclusively on the tennis courts…
Part 1: Burpee Suicides – run to the end of court 1, perform 5 burpees, run back to start and perform 5 jump squats. R&R for all 4 courts.
Part 2: Usain Bolts – The man on the end calls out an exercise for everyone else to do while he travels the width of one court and back. Method of travel was one of the following: bear crawl/crawl bear/crab walk/gorilla walk/lunge walk/ duck walk. R&R x3 rounds with a different mode of travel each round. No exercises were repeated. Well done, HIM!
Part 3: Escalator – The man on the end called out a 10 rep exercise which everyone did together in cadence then ran down to the other end of the courts and back. Upon return, the next Pax stacked a second exercise until all added theirs to the stack. A slight audible was called due to time constraints and the rep count was reduced to 5 to make sure we were able to complete the round just in time for COT.
Mary: Included in part 3 of the workout
Announcements:
Frosty CSAUP on Sat – starts at 0600 at Fleming Loop (?) – check FB and Slack for complete details.
Ultimate under the lights at Ting on Mon., Dec 7th @ 0530.
Sign up for the Christmas party on Dec. 17th – Pax only.
T-Claps (Recognition):
All who came out to brave the cold and get shweaty to help YHC celebrate. Special T-Claps to 16-Bit for the 2nd F where there was a sighting of LED, Fonzie, and Fumunga.
Prayer:
Dauber’s job situation has improved dramatically in the last 18 months (praise)
Quiver has a coworker whose wife is dying of cancer
Fanny Pack and 187’s M’s – health issues
Those struggling during the holiday season esp. in light of COVID – reach out to those you haven’t seen. Keep picking up the six!

RESPECT at NMR

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FNGs:none
Warm Up: none
The Workout:  rucked the back nine (20-30#) in reverse order; mosey to old holes, numbers 8-9.
Mary:  great mumble-chatter throughout the ruck and the cool down in the parking lot
Announcements:  CSAUP Quay; check socials
T-Claps (Recognition): thank you Sprinkler and POTS (RESPECT!) for helping me reach my #175 post goal in 2020
Prayer:  First responders, military, PAX and their family members who are ill.  YHC took us out.  Honored to lead. -Dauber

Thankful for Burpees?

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FNGs: none
Warm Up: Jog around the soccer field. Getting back to start, 1 PAX was late parking his brand new shiny pickup, so 5 burpees OYO were called. Then we got to SSH x20, Wind Mill x10, Bat Wings (Fozio arm circles forwards and backwards, seal claps and overhead claps all x20)
The Workout: Thing 1: 7 of diamonds (an exercise at each of the four corners of the baseball field, each round increasing by 7). The gates between the fields were locked, so we ended up running a bit further than planned. Ended up getting a little over 2 miles total. Rounds went like this:
Round 1: 7 burpees (total of 28 burpees all around)
Round 2: 14 WWIIs (56 total)
Round 3: 21 squats IC (84 total, half were standard and half were narrow)
PAX did a good job picking up the six along the way. Time was running out, so it was back to the parking lot for a bit of Thing 2.
Thing 2: Ascending Curb Crawls: PAX started on one side and bear crawled to the other, where they performed 1 derkin. Bear crawl back, 2 derkins. Repeat two more times with 3 derkins and 4 derkins respectively. Mosey the short distance back to start.
Mary: Not necessarily a Mary exercise, but we did 20 more Fozio arm circles (forward and backward), which felt great after bear crawls. 20 American Hammers finished things up.
Announcements: Frosty CSAUP 12/5, Beer Ruck 12/12, F3 Christmas Party 12/17
T-Claps (Recognition): Everyone for picking up the six.
Prayer: Quiver and his family, Quiver’s friend and his wife, 187 and fanny pack and their families, Flo Joe and his family traveling.
Moleskin: PAX were asked to think of something that they are thankful for on this day of Thanks. Family, faith and the brotherhood of F3 were all mentioned. This year has been a particularly difficult year, one that has probably affected everyone in one way or another. Even in the gloomiest of times, it’s important to take time and reflect on the things that we can still be thankful for. Keep your head up.

Awesome Sauce at the Trot with Co-Qs

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FNGs: None
Warm Up:  Run around tennis courts and headed to snack shack.  25 SSH, remaining exercises 10cc including sir fazio, good am, seal claps, overhead claps. bent over claps, daisy pickers
The Workout:  moxies to small hill for sevens (Star jumps at bottom, LBCs at top) – always good to feel the dew in 30’s deg weather; mosey to snack shack for 3 sets of 7 count BTTW and 7 count people’s chair counted by all PAX; mosey to wall for leg-ups (10 each leg) OYO.  Mosey to drive and commenced some gate openers, lunges, and karaoke up the hill.  Mosey to rock pile.  YHC said medium but I inadvertently grabbed a rather large rock.  No sharing.  Executed the following 10 count or 10cc exercises:  rut rows, curls, tricep curls, ground pounders, plank taps/slaps, toe taps, from our 6, WW IIs, chest press…returned rocks.  Handed over Q reigns for more awesome sauce to be delivered up by Sprinkler as YHC had to get to an early appointment.  Thank you Sprinkler for stepping in…
Mary:  Go back to the tennis courts. At each white line, 5 merkins (total 30); bear crawl in between lines; 5 squats (total 30) with lunge walk in between.  Same with burpees and last line movement – added plank jacks.  Popcorn exercises.
Announcements:  Rucks coming up (see Socials); F3 Christmas party with BBQ contest (let’s represent FV PAX)
T-Claps (Recognition):  Sprinkler for helping with Q
Prayer:  187 and Fanny pack’s wife.  Those with no family at holidays and no food.  Folks traveling for the holidays.  Sprinkler took the PAX out.

Honored to lead.  – Dauber

 

Purple Cobra BB

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FNGs: None
Warm Up:

SSH – IC – 20
Imperials – IC – 10
Indian Run to back of Teeter
Mountain Climbers – IC

The Workout:

partnered up/group (TBD Size)
PAX 1) handwalk BTTW while Pax 2) Nipplers; switch
PAX 1) handwalk BTTW while Pax 2) Shoulder Taps; switch
PAX 1) handwalk BTTW while Pax 2) Catalina wine maker; switch
Indian Run to hill by Town Hall
partnered up/group (TBD Size)
PAX 1) Start at bottom bearcrawl up Pax 2) Run to top start Star Jumps; switch
PAX 1) Start at bottom backwards crabwalk Pax 2) Run to top start Monkey Humpers; switch
Indian Run to GoodWill
PAX 1) Squats Pax 2) Duckwalk to curb and back; switch (2-3 rounds time pending)

Mary: Ab work
Announcements: None
T-Claps (Recognition):None
Prayer: 187’s wife Tracey surgery Dec 4th, Fannypack’s M, PAX traveling, Military

Nothing But Respect at Red October & TRX

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FNGs: none
Warm Up:  Joined LED with Mutiny PAX for SSH, Windmills, HB, SFAc (F/B), quick jog
The Workout:  Multiple TRX (Tango, Romeo, X-ray) exercises with Rinse and Repeat.  Squats, single leg squats, seated press, tricep, curls, chest, scissors, crossovers, merkins.  Up and downs on the wall, dips and erkins on the bench.
Mary:   Began Mary with LBCs, box cutters, reverse box cutters, low slo flutter, H2M….then mosey to tennis courts for Xs, American Hammers, Heel Taps, Have a Nice Day joining Mutiny PAX.
Announcements:  two Rucks, ultimate frisbee…
T-Claps (Recognition):  PAX who helped at Mama’s House especially Breach and Sprinkler
Prayer:  Those traveling, Lots of PAX and their Ms – illness, UNSPOKEN, PAX having interviews – new career opportunities, those friends and family recovering from COVID.  LED took us out.

Honored to lead; loved seeing all the PAX age 50 plus out getting it done this morning.