Price is Right – F3 South Wake

This was a really bad idea. Also, does it even snow in Australia?

March 10, 2021/in Possum Trot /QIC: 16-bit
PAX: 16-bit, Abe, Endo, POTS, Price is Right, Shiv, Sprinkler

To address the second part of the title first, yes, it does indeed snow in Australia. When Teacher’s Pet asked this while doing Australian Snow Angels this morning YHC was legitimately stumped. I had never really thought about that before but a quick Google search confirms that they get most of their snow between June and August.

To the first point, yeesh, what was I thinking? Having been recently cleared off of IR (mostly) I returned to Q at Possum Trot. I didn’t want to over do it so I decided to reach in to the archive and find an old beatdown that I used for Containment Area since those were all mostly stationary. I finally decided on one because it didn’t seem that bad. Boy, was I wrong.

Today’s workout was an ab beatdown. It was warm yesterday and YHC started to think about the pool and the beach and then also thought how I had been mostly not working out for the last month and a half so I wanted to get started on that beach body. What I planned for was a tabata workout but it didn’t fully work out.

FNGs:

Not today

Warm Up:

SSH x20 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

Expectations with the PAX were set. We’d start with some “warm up” ab stuff and then get in to the meat of the workout.

Marionettes x10. These are big boy situps where you come up and reach to the left of your legs, then back down and up to the center, and then back up to the right. A full cycle is 1.

Captain Thor – started with 1:4 big boy situps/American Hammers and went to 10:40.

It was then explained that we’d be doing tabata abs, 40 seconds on and 20 seconds off. We’d do each exercise 6 times before moving on to the next. The exercises were

Low slow flutter

Hello Dolly

Boat/Canoes

Gas Pumps

Australian Snow Angels

By round two of LSF I realized this might have been a bad idea. There was some mumble chatter about not realizing we were doing 6 rounds of each exercise before moving on. Then, about mid-way through Dolly, Shiv walked off. YHC assumed he had just gone to water the trees and didn’t think anything of it. A few minutes later and POTS got concerned so he went to go look for him at his truck. He wasn’t there. After we finished the round of Dolly YHC put a pause to the workout and we went on a search mission for Shiv. Luckily Sprinkler and I found him running up and down the road by the ball fields. He was modifying since he was struggling with the abs. We were happy to see him and glad he was ok.

Upon returning YHC called an audible. We would cycle through the remaining three exercises as the tabata timer clicked down. We got through two more rounds before coming up on time. No one was sad.

Mary:

The whole workout was Mary.

Announcements:

Nothing came up that was of any importance.

Prayer:

Price is Right thanked us for answered prayers as he had previously prayed that an EPR rollout would go well at work and it went like butter.

Prayers for Norm and his family as they heal through COVID.

It was great to get back out there and lead a workout. I didn’t realize how much I missed it until I was back out there. I look forward to see you all again more.

010000

Senior Moment: 7 Respects at GP – Welcome Slapstick

February 24, 2021/in Possum Trot /QIC: Dauber
PAX: Dauber, DoubleD, Endo, Finkle, Motor Boatin', Norm, POTS, Price is Right, Slapstick, Sprinkler, Teacher's Pet

FNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up: Discussed F3 mission and welcoming statement with Slapstick. Had Sprinkler hang with him throughout the workout. 20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six. Norm departed needing to get some miles in promising to join us for Mary
The Workout: 10 PAX partnered up; five got rocks and met the other five at base of hill. Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill. Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop the guardrail, jog down sidewalk and drive – back to the bottom of the hill. Lots of great effort. Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work. From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest. Rinse and repeat. Discussed F3 CORE Principles. More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile. Mosey to tennis courts.
Mary: Norm came in hot and joined us for some yoga that included pigeon, cobra, table, various arm/leg stretches….have a nice day.
Announcements: Q school. New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles. Stay tuned. Discussed Q responsibilities. Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition): Price is Right for bringing out numerous FNGs over the last few weeks at PT. great work!

Observation: 7/11 men who posted this morning were 50 years or older. AWESOME SAUCE! RESPECT!

Prayer: Bob Barker has new changes taking place next week…prayers for safe/smooth rollout. I asked Norm to take us out. unspoken. Thank you Norm!

2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!

Honored to lead. Nice to be back out after being on IR. -Dauber

Hills and Yurpees

February 10, 2021/in Possum Trot /QIC: Finkle
PAX: Breach, DoubleD, Endo, FedEx, Finkle, McRib, Norm, Price is Right, Sprinkler, Teacher's Pet, Yodeler

FNGs: @Teachers Pet, @Yodeler, @McRib

PAX: @Norm, @Fedex, @Breach, @Double D, @Price is Right, @Endo, @Sprinkler, @Finkle
Warm Up: Mosey around the tennis courts, followed by a 10 count of Good Mornings, Daisy Pickers, 20 SSH, 10 counts of quad stretches each leg and cross leg toe touches to get the legs loose. Ended with 10 count cadence of Sir Fazio Arm circles F/B.
The Workout:

Event 1: Hill Climbers – we split into 2 groups and group at the bottom of the hill did Mountain Climbers, Monkey Humpers, and Marionettes while the other group hiked up the hill as fast as they could to do a circuit of Dips, Irkins, and Squats starting with 10, 15, then 20 each time around.

To catch are breath we went on an Indian Run around the courts to lead us into the second event.

Event 2: Tennis court fun – at the tennis courts we circled up to do a round of exercises with dancing bears (plank with right hand up and left leg up then switch), alternating shoulder taps in cadence, followed by Yurpees (merkin clap and two tuck jumps). We started at 3 of each exercise and added one each time we completed the round. We got up to 6 and modified to go back down 5, 4, and 3. Very nasty stuff those Yurpees!

Mary: Not So Lazy Boys, Box Cutters, ABCs, Boat Canoes, Outlaws all in a to count.
Announcements: Ruck this Saturday being led by @Norm. Another ruck on the 21st followed by roadside trash pick up.
T-Claps (Recognition): To our FNGs for hanging in there. Also, for FNG Teachers Pet who did EC with @Breach his first day out to F3.
Prayer: @Fedex’s cousin passed suddenly, so prayer for his family, also @Teachers Pet’s mom is recovering from COVID, prayers for our nation and families. @Finkle took us out.

Burpees are NOT a Stretch!

February 3, 2021/in Possum Trot /QIC: Gamecock
PAX: Dauber, Endo, False Start, Finkle, Gamecock, Mad Dog, Martini, Norm, POTS, Price is Right, Roger Roger, Sir Shanks-a-lot, Sprinkler, Yogurt

Brisk morning at Awesome Possum. YHC had no idea what to expect for my first Q at the Trot, but coming over the hill and seeing some FNGs made it something special! Norm and Martini stayed for warmup then hit some miles and were back in time for COT.

FNGs: Yes! Endo, False Start, SIR Shanks-a-lot
Warm Up: Warm-o-rama with SHHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Hillbillies, Newton’s Cradle, Michael Phelps
The Workout: Event 1 Rock Ping Pong: Partner up with one rock and line up at the edge of the parking lot. One partner performs the exercise then starts pushing the rock across the parking lot. Other partner takes a lap around the tennis courts and meets the partner on the other side. The goal is a competition with your partner for the end position of the rock. Exercises were 20 each curls for the girls, triceps extensions, overhead press.

Event 2: Survivor Series: Start with a round of exercises and each round vote off the group’s least favorite. Starting exercises were 20 each merkins, fire brigade lunge, turkish get-ups, star jumps, Carolina dry docks, squats. Order of eliminations round 1: turkish get-ups, round 2 (oh shoot we’re out of time): merkins and star jumps, complete round 3 with the last four.

Mary: Let’s see who’s still with me. Silent count Mary. Q leads the cadence but no total count. Anyone that stops over or under, add on 5 exercises. 20 each box cutters, LBCs, Homer to Marge

Asked POTS to lead some stretching while I grabbed my phone for name-o-rama. I come back to find everyone doing burpees. Honestly… privileges revoked POTS!

Announcements: Super Bowl squares for HSPD First Aid Kits
T-Claps (Recognition): I saw solid efforts by Endo, False Start, SIR Shanks-a-lot.
Prayer: Roger Roger’s family friend battling breast cancer, Country and leaders, Gamecock’s daughter’s 3rd birthday, WCPSS in person classes

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