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Passing the Baton

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Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot.  As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly.  Over time, and with injury, we lapsed in our duty.  It became evident that new leadership was needed so we reached out to local PAX to find potential candidates.  After a lot of searching two stepped forward, almost at the same time.  Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task.  YHC picked up the Q for the day and asked the two of them to be there for the official hand off.  All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.  

FNGs: None

Warm Up:

SSH x27 IC (that was the temperature when I looked when I woke up)

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:

We started at the back corner, by the rock pile, to begin a four corners workout.  Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.  

Curls for the girls x10 IC

Tris for the guys x10 IC

Rut Rows x10 IC

Chest press x10 IC

We then did a backwards mosey to the next corner, by where the parking lot met the road.  

No Surrender x10 IC

Bobby Hurley x10 IC

Star Jumps x10 IC

We then proceeded to the next corner, on the other side of the tennis courts.  We made our way there via Walk like an Egyptian.  This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line.  Once they get there everyone steps in to a lunge with the other leg while the next guy goes.  This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.  

The next corner was abs.  We did an LBC cycle

LBC x10 IC

Reverse LBC x10 IC

Side LBC x10 IC each side.  

We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds

Squats x10 IC

Wide squat x10 IC

Feet together squat x10 IC

Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts.  We started with a set of calf raises.  After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.

Mary:

American Hammers x16 IC

Sleeping Hillbillies x10 IC each side

Box cutters x16 IC

Announcements: 

Prayer outreach with Rubiks down town Raleigh at 7:00pm

Prayer:

Bleeder recovering from surgery

 

Always an honor to lead and it has been an absolute privilege  to have led this AO.  I look forward to what new leadership will do.  

 

010000

No Legs

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FNGs: Wild Bill – Coverstory FIL

Warm Up: SSH, Windmills, Seal Claps, Overhead Claps

The Workout:

Thang #1:

PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.

Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.

 

Intermission:

7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total

 

Thang #2:

Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1

Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach

 

Finisher:

12 reps of pull through merkins, 12 reps of Halos

10 reps + 10 reps

8,8,6,6,4,4,2,2 – Have a nice day!

 

Mary: Naaa

Announcements: nope

T-Claps (Recognition): nope

Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.

Possum Trot 8/11/21

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FNGs: None
Warm Up: one lap around the tennis court. Karaoke, high knee, butt kick, jog to pick up late PAX.  Jog down to field #2 and circle up.  SSH I/C 50. 2o regular, 20 2x and 10 smurf jacks. Good mornings I/C 10, Windmills I/C 10, Stretching counts. Frankenstein’s I/C 10. Standard Merkin 10. 10 Burpees for late PAX.

The Workout: BTTW and Peoples Chair 30 sec on each exercises.  Ladder down by 5 sec intervals to 15 sec. Broke PAX into 2 teams of 5.  We played kickball with each base earned was a stacked>  1 merkin, 2 squats, 3 lunges, 4 burpees for the defensive team.  Each out was the same for the batting team.  Delta of runs scored after the inning was number of burbees for the losing team.   One team did succeed in achieving the ever elusive triple play!!
Mary: Low slow flutter, Freddy Mercury’s, American Hammer. 60 sec of grateful reflections.
Announcements:  Never Miss a Friday @Kungpow,
T-Claps (Recognition):  Rollback on EC push
Prayer:  Bondo’s granddaughter Piper for RSV, Dead Bolt daughter working long days in the hospital. New Mexico losing a close friend.

Stack’em high

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FNGs:none
Warm Up:joined with red October for SSH, good mornings, windmills, imperial walkers, hillbillies and fazio arm circles. 10 oyo burpees
The Workout:starting at end of soccer field reverse hill climb where we performed 5 squats each round. Ran to end line and did the following adding an exercise each round  at goal box, between goal box and center line, centerline, between centerline and goal box, goal box and end line

5 squats

5 squats, run, 10 merkins

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH, shuffle 40 sec btw

Mary: 15 of each ww1, American hammers, homer to marge, pickle pounders, plank jacks
Announcements: Travis Manion 5k being held holly springs see slack
T-Claps (Recognition):
Prayer: military, health and family health

WOW, lots has changed…

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Saw that Lab Rat posted that he needed someone to Q the workout at Morning After. I had never been to Morning After but, I grew up in Garner and knew Vance elementary school even if it had been 30 or so years since I had been out that way, so I figured why not. Met Toro in the park parking lot, however, I did not know that they meet in the school parking lot, luckily he was texting with Tent City and we got corrected even if a few minutes late to start.

FNGs: None
Warm Up: Wander behind the school, was looking for a rock pile but it was pointed out that it was in the front of the school so we circled up for warmups. 15 ssh, 10 Merkins, 15 Imperial Walkers, 10 Sir Fazio Forward and backward then 15 good mornings to finish up.

The Workout: Wandered back to the front of the school to find said rock pile.

  • Thang 1: Diego 123, 100 Rock Curls, 200 Triceps Extensions, 300 Rock Squats
  • Thang 2: 4 Corners, Start at 10 at each corner, subtract one every circuit till done. Jump Squats, Monkey Humpers, Hillbillys, and LBC

Mary: 15 Freddy Mercuries, 15 Homer to Marge, and Have a nice day
Announcements: 9/11 Stair Climb
T-Claps (Recognition): Tent City for recruiting 5 FNG’s in his past 2 months with F3. Chicken Hawk and Toro for their second post.
Prayer: Stove Pipe with an upcoming Job Interview,  Tent City with an Interview at a school for his kids.

NMS: This was my first-time Q’ing someplace I had never scouted out at all. thanks to Stove Pipe for helping me finds things and being ready to lead if I had not made it. A lot has changed in the area since I grew up in Garner, but 1010 and old stage still was familiar, always good to go back to your hometown area.

Strava Link

51’s at The Trot

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FNGs: None.

20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay.  Q promised a lot of fun with Hills and rocks.

Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack.  The following exercises were executed in cadence:  25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers.  Mumble of 51 reps were heard by the Q.  Static stretching with arms (L/R) and behind the back.

The Workout:  Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs.  PAX loved the moist grass while on their six.  Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each.  Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells).  PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag.  PAX paired up.  One PAX retrieved a medium sized rock and met their partner at the base of the hill.  Those PAX who did not get rocks, executed an assortment of plank holds.  Dauber, celebrating his birthday week, called for 51’s with the rocks:  51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers.  When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail.  PAX carefully backed down the hill and then took over rock reps from their partner.  Return rocks to rock pile.  PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.

Mary:  YOGA movements, Superman, Merkins, Have a nice day

Announcements:  CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after

T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%

Prayer:  Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.

2F Stick Boy.

 

Alwaysan honor leading you men in the gloom.  Thank you for making me better.  -Dauber

Audible at Mutiny

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FNGs:  none BUT welcome back Snip!

Warm Up:  Run around the pitch.  Circle up for Michael Phelps, 25 SSH, 10 daisy Pickers, fozzio Arm Circles (F/B), HB, IW, Static Arm stretches.

The Workout:  Q showed up on time with a game plan but was not feeling it; shared his concern with Gump.  Immediately called an audible from a boot camp workout with rocks to a game of Ultimate Frisbee!  Dropped Frisbees and Frisbees out of bounds resulted in 3 rep exercises (various).  Scores resulted in 10 count exercises.

Mary:  Each PAX called out a core exercise ranging from Pickle-pounders to American Hammers.

Announcements:  CSAUP (Greenville), Salamander game, BRR Training…See Slack/FB

T-Claps (Recognition):  Norm – two weeks of Army training completed.

Prayer: Horrible murder-suicide tragedy in Norm’s Unit; Injured PAX; Silent prayers; Family members with cancer.

EC:  The Natural

Always an honor leading such a fine group of HIM!

Wish It Was Just a Little Hotter…Not

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It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

That was the Warm-up?

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Answering a call on FB, this HIM stepped up and led 15 PAX at Mutiny on this glorious humid morning.  Thank you FedEx/LipSync for the opportunity; always an honor to lead you men.  Arrived with 2 mins to start, planted shovel flag, showed the PAX my kid’s old Dora the Explorer towel for some motivation and promptly began beat down at 0530.

FNGs: None

Warm Up:  Jog around track.  Circle up for SSH, Cotton-Pickers, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles, Static stretches.  Q, coming off a 2 week hiatus from the gloom, mixed up a few exercises (names) but stayed on course.  Dropped down into a 10 count merkin, throwing in some R/L arm raises, R/L leg lifts and proceeded to rinse and repeat 4X after moving 90 degrees after each set.  And THEN the workout began.  Shoulders burning.

 

The Workout:  Mosey to snack shack for Australian MC, People’s Chair Both 10CC, Rinse and Repeat.  (Very slippery). Mosey to parking lot, quick feet on curb switching from R-L foot lead foot halfway down parking lot.  Squat hold for 6.  Frankensteins to the round-about.  PAX grabbed a piece of curb in plank position and began an Indian run in the plank position moving to the right initially (side to side), back to the left, right, left until shoulders were shredded.  Mosey to the rock pile for medium or smaller rock.  Lined up in one line on soccer field.  Executed the following rock exercises (10 count/10 count cadence):  curls, triceps extensions, rut-rows, bus drivers, goblet Squats, O/H presses, O/H Squats, side to side.  Took 5 steps in between each set making our way to the other side of the pitch.  Dropped rocks.  Jog to the center pitch, come back; jog to the end of the pitch, come back.  Rinse and repeat rock exercises however, Q had PAX move to the right 2 or 3 spaces in between sets changing their rocks.  John Cusack to the center point in field.  On your six.  Executed the following rock exercises:  chest press, skull crushers, H2M, WWII, LBCs, 6 inches, 45 deg, 90 deg, (leg lifts while holding rock above chest or extended over head).  John Cusack to rock pile.  Squat hold for 6.  Run sideways L/R back to the tennis courts for Mary.

Mary:  Yoga poses and have a nice day.

Announcements:  Sasquatch- See FB/Slack.  Deadbolt 5 yr anniversary this week; Gump’s 4 year celebration this week Q ing multiple sites.  Funeral/wake for Double D’s Dad today in Garner at 11:00 am.  PAX – please use q-sheet sign-up

T-Claps (Recognition):  all the PAX who gave 100% today

Prayer:  Double-D’s dad passing; Noah’s Ark’s M (illness/rest for family); PAX injured; PAX family.  Q took us out in prayer.

Life Lesson Naked Mole Skin

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Sprung out of bed and was ready roll, and no better way than have the opportunity to have your teenager run into the workout. Would never imagine doing that in the past. So thank you to this amazing group of guys-#goobers/ #fritter
Yellow card and I had discussed the game plan for the workout. Had a friend drop a cooler- full of drinks ( water/ Gatorade) so yhc can take to workout but we were planning on running 3.6 miles from home front to PT, so that did not happen 🤪. Texted emeril to grab/ bring some water and of course he stopped and got some cheap ass water. Thank you
Parking lot was full and we rolled in right at 0523, rest of the 10 guys were just coming back from the EC run.  Thx, grabbed 2 tires and rolled them just like he use to back in the day, as a toy, all he could afford while in 3rd world country.
Set the stage/ tires- dawg # brought the rope( thank you). Dawg was very excited about carrying tires and ropes etc but he had no idea his perfect workout may not happen ..

Fartsackers: dumbo/ wacka wacka/ wallaby- pablo knew it would be a hard workout so he sent his M on a work trip – (great excuse).

EC: Dawgpound, Buford, Cowboy, Emeril, BB-8, Brony, Blue Hen, Banana Seat, Peak Weak, LED, H1N1

FNGs: BB-8
Warm Up:

It is 0530- disclaimer was done and we ran to storage unit and did the following warmup exersice.
Sshx15, smurf jacksx15, sir fazio x 15(backward/ forward), imperial walker/ hillbillies x 15.
The Workout:

We lined up went for a ‘burpee mile’ waited for the 6th ofcourse through the hood that we never visit and behind aviator etc. we never know, we may pick a guy up. We also did burpees in honor of Bernie, in front of aviator bar (that fun night after the ruck). Emeril announced that we were 20 mnts in and we did the count off, stove pipe thought 10 count.. but no No no, no 10 count, this is not a (DD) workout, so we did 5 burpees to punish our selves. We also did 5 burpees since dumbo fartsacked and 5 in honor of my good friend puddles.
Break off in group of 5, one guy pulled the tire/ carry the tire and flipped the tire, while rest of the group did Ab exersices.
We still had 15 mnts, run to the tennis courts, of course dawg was salty but not as salty as he was at whiplash, since he did not get his fix of tire flipping-

Tennis courts-
Bear crawl-
Duck walk-
Balls 2 walls 5 count (entire pax line)
Frog jump
Crab walks
Balls 2 walls 5 count ( entire pax line)
People’s chair – hands up ( 5 count)
Next- plank square x 2- you had to be there

Mary:

Low slow flutter/ ww2/ quick feet n honor of you know who-

Announcements:

5 year next Thursday 4 dead bolt

Sasquatch.  Midget is Qing so somewhat organized somewhat not.

T-Claps (Recognition):

Prayer:

Emeril’s Papi
Chips neighbor’s son was in a car wreck
Crablegs as he continues his trip
Michelle and also help Duane and hope doctors can help them during this time

Message:

Naked mole skin-

Bet you guys didn’t know you got a midget lesson this morning. Life lesson-
You have a plan- You think things are set ( tires/ rope/ all the good stuff you asked for) and than someone takes you down a road where you have to do things that you hate( burpees)or do not like but you have to because you are dealt with those cards and you thought you had everything lined up. But guess what you are with a group of guys that every .10/ mile waiting on you cheering you on, looking out for you.. you take a longer road but you are a little bit stronger- storm of life has passed and day light has come, now go enjoy the tires..
For you dawg 😄

Always honor n fun to be with you guys
#keep pushing the boulder
Aye-
M4L