Another Murph Down
FNGs: None
Warm Up: Run One Mile
The Workout: Standard Murph: 100 pull-ups, 200 push ups, 300 squats
Mary: Run One Mile
Announcements: 911 Step climb
Prayer: Healing from BRR, John Deer’s wife, Noah’s Ark’s wife
Nothing Too Crazy
7 PAX showed up for a 75% healthy YHC first Q at The Nest. This place has all kinds of beat down opportunities. YHC arrived at 0515 to take a quick jog around to see what the PAX would work with. It looked good to me! 3 strong for EC (Cupid, H1N1, Frumunga)
Warm Up:
Big lap with some carioca
Seal jacks x25 IC
Good mornings x10 IC
Jump squat x20
Air presses x30 IC
Stretches for upper body
The Workout:
Mosey to wall on Academy
Side squat dips from top x15 each side
Box jumps x15
R&R decrease x10 each
Corner stairs – partner up
Stairbarrow increasing nipplers
– Nipplers at each step increasing reps on the way up in wheelbarrow position (45 reps total on each nipple…ouch)
Switch partners
R&R only 4 count at each stair
Ramp and stairs
Bear crawl & crawl bear the course that involve 5 sets of steps and two ramps for elevated shimmy’s
LBC’s for the six
Crab walk the first ramp and repeat
Reverse LBC’s for 6
Long mosey back
Mary:
Back to flag for Mary
Pretzel slow hold x10 then reg x10 each
Protractor
Hello dolly x10 IC
Australian snow angels x10 IC
Announcements:
911 stair climb, see FB/slack
T-Claps (Recognition):
Chickenhawk with an early wall fight but he won
Prayer:
Frumunga and Chickenhawk babies OTW
Finkle financial decisions
IR Pax
Cupid took us out
Some know I’ve been battling shoulder issues but PT and stretches are starting to help. Wasn’t trying to do anything too crazy today but Sprinkler made the comment after prayer that he would hated to see that one at 100%. All laughes from the guys. Definitely want to Q the Nest again soon with all it has to offer. Thanks so much for letting me lead!
BS Out
I thought we were working our abs?
Thirteen men showed up for some ab work at Purple Cobra. Thanks for the strong effort!
EC: Dawgpound, Maybelline, Warbucks, Shamwow, Emeril, Dumbo, UTI, Redenbacher
Warm Up: Lap around building, 5 burpees OYO, SSHs, daisy pickers, 20 plank jacks on your own, merkins x 15, fazio arm circles forward/backward/forward/backward, 8 burpees OYO.
The Workout: Mosey over to adjacent shopping center, bottom of steep hill. Partnered up for Dora. One partner did AMRAP of exercise while other partner ran up hill.
Exercises: 200 dying cockroaches, 400 American Hammers, 600 LBCs.
Mosey back to start for Mary.
Mary: 5 burpees OYO, plank hold for 10 count from each PAX, following exercises all in cadence: LBCs x 40, Freddie Mercury’s x 40, Dying Cockroaches x 40, Freddie Mercury’s x 40, LBCs x 25, Homer to Marge x 25, LBC’s x 25
Announcements: 9/11 stair climb tomorrow, Convergence lunch this Friday 9/13, South Wake picnic 10/12
T-Claps (Recognition): BRR guys for getting out there and getting the legs moving (UTI, Emeril, Dawgound, Sham Wow, Warbucks, Dumbo)!
Prayer: Injured PAX
Mutiny Greatest Hits, Vol. 1
The temp was in the low 70’s with 100% humidity and everyone noticed. Martini and YHC returned from a 2 mile EC just in time to meet up with the other 10 PAX in the parking lot who were ready to roll. 5:30 arrived and we were underway…
FNGs: None
Warm Up:
We started with SSH (x20 IC) in the parking lot then moseyed around the track with stops at each “corner” for a warmup exercise: Imperial Walkers x10 IC, Hillbillies x 10 IC, Daisy Pickers x10 IC, and once we were back in the parking lot we finished warmup with some windmills x10 IC
The Workout:
We had one PAX who beasted the BRR so YHC tried to keep the workout as friendly as possible for recovery purposes. Since this was also part of YHC’s 1 year anniversary tour, the goal was to experience some of Mutiny’s greatest hits – along with a couple new ideas.
Stop #1: The Snack Shack
PAX lined up on the wall for BTTW – hold while first person person bear crawls around to the rear position – next PAX started bear crawling right after the PAX next to him went. Repeat until we go all the way around the building at least once. – We went around a couple of times which was plenty. We held People’s Chair while waiting for the 6 and then we were ready to move on to…
Stop #2: Rock Pile
Everyone grabbed a medium sized rock for 3 rounds of 15 reps (IC) of the following exercises and switching rocks between each: Curls, Ruh Roh’s, Wonder Bra’s
Everyone grabbed a medium sized rock for 3 rounds of 15 reps (IC) of the following exercises and switching rocks between each: Curls, Ruh Roh’s, Wonder Bra’s
Stop #3: Shelter near tennis courts
3 rounds each: Irkins x15, Derkins x15, Dips x15 IC
Stop #4: Tennis courts
Pax split into 4 equal groups of 3 for some 4 corners:
Pax split into 4 equal groups of 3 for some 4 corners:
corner 1 – Merkins x15
corner 2 – WW2’s x15
corner 3 – squats x30
corner 4 – Bobby Hurley’s x10
Rinse & Repeat for 3 rounds
Mary:
Around the horn for 10 count of PAX choice ab exercises.
Announcements:
9/11 Stair Climb – stay tuned to slack and FB for clown car options; 3rd F at Healing Transitions to spread mulch (see Breach for more details)
T-Claps (Recognition): Martini for making it out for EC and Breach for killing it at BRR and showing up strong with Breathtaker to start the week strong!
Prayer:
FedEx’s friend who recently has skin cancer surgery
Crab Legs returning from his trip tomorrow
PAX whose uncle passed away recently – my apologies for not being able to remember who it was. Memory isn’t what it used to be.
Thanks for the privilege of leading you #HIM for my first Mutiny Q this morning and for the ongoing encouragement and accountability. This group has helped me in multiple ways and I’m grateful for each of you.
IPC Week 2
4 pax at Possum trot for week 2 IPC beat down. Good luck and nice work to the others at the 9/11 stair climb. I feel both groups were pushing through the pain and exhaustion to get through the workout in remembrance of the hero’s that day. Great job guys!!!
FNGs:none
Warm Up: OYO due to time constraints
The Workout:
4 rounds with 1600m, 1200m,800m,400m after each set. All exercises with cinder blocks
10- man makers
20-overhead press
30-kB swings
40- goblet squats
50-incline merkins
Announcements: hsh, sept 29th police run
T-Claps (Recognition):BRR guys At morning workouts after long weekend.
Prayer: Duane burgers wife and situation. Crab legs,
We only ran…twice.
Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!
FNGs: None
EC: Pablo
Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:
5 Burpees OYO; Daisy Pickers, Windmills, and SSH.
The Workout:
Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.
Step-ups x 20 x 15 x 10 x 5 (each leg)
Dips x 20 x 15 x 10 x 5 (in cadence)
Irkins x 20 x 15 x 10 x 5
Moseyed over to rock pile for rock and the 4 rounds of the following exercises.
Curls for girls x 20 x 20 x 20 x 15 (in cadence)
Overhead press x 20 x 20 x 20 x 15 (in cadence)
Tricep extensions x 20 x 20 x 20 x 15 (in cadence)
Bus driver/Overhead holds (20, 15, 10, 5 second intervals)
Back to DT homebase for…
Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)
Announcements: 9/11 stair climb, convergence picnic, BRR review
T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.
Prayer: Thanks for safe return of BRR runners, injured PAX
Great Day for a Run
Q: Full House
EC: Redenbacher, Full House, Alpine
FNGs: None
Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10
Workout: standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify 
Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019
Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims
Full House took us out
Pumpkin Spice B-Day Co-Q
5 HIMs at GP this morning.
FNGs: None
Warm Up: 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies
The Workout:
Mosey to the wall
3 sets of 30 ct Ascending Testicles
3 sets of 50 ct Wall Sits (run beetle run)
Mosey to the rock pile where Pumpkin Spice took over the Q:
3 sets 24 Curls, Triceps Press, Dead lifts, and Ground Pounders
On your 6 – 3 sets of 24 x 3 ct Chest Presses and Low Slow Flutters
Return the rocks and mosey to the playground
Aik’n Abs
- 20 LBCs
- 10 WWIIs
- 20 Pickle Pounders
- 20 x 3 ct Homer to Marge (10 standard, 5 single leg)
Aik’n Arms
- 15 Merkins
- 15 Derkins
- 20 x 3 ct Dips
- 10 x 3 ct Shoulder tap planks
Aik’n Legs:
- 20 Step ups
- 20 Squats
- 10 Star Jumps
- 10 x 3ct Mountain Climbers
Aik’n Abs:
- 15 American Hammer
- 20 ct 6 inches
- 20 Freddy Mercurys
- 30 ct Chilcutt plank
- 30 ct Supermans
Ring around the Playground:
- Bear Crawl half circle & Karaoke back
- Lunge Walk to half circle & Bunny Hop back
- – Rinse and repeat
Announcements:
F3 Teams running BRR Relay to finish this afternoon. TBD September Qs: get out and support Double D and The Natural this month.
Prayer Requests: Pray for all our brothers dealing with challenges; Dutch Oven’s Father diagnosed w/ pancreatic cancer.
T-Claps for Pumpkin Spice 1 year F3 anniversary and for stepping up to Co-Q .
You Got Two Be…
FNGs: None
Warm Up: Arrived at lower parking lots at Womble and encountered three cars parked in lot but no PAX. Saw headlights and got excited only to meet a newer PAX posting for the first time here at Womble but looking for the boot camp workout; so I sent him to Cletus. I planted the shovel flag and headed over to the amphitheater under cool, windy conditions but no rain. I started to stretch thinking I would be solo but to my surprise, one more set of headlights came in. It was Doc! He moseyed over and said, “you got to be shitting me.” Doc was sporting a new F3 dew rag/handkerchief – it looked awesome! And the clock struck 530am and we began. During some static exercises, I recounted how Nemo and I would sometimes keep Ivan alive back in the cold days of winter. Maybe it was the rain? No precipitation though. Maybe it was the wind? It was definitely breezy. The HIM from Cletus rescued Old Glory from the ground while they were doing a lap around the pitch (Thank you!). No matter the PAX count, we were determined to get a good arm/shoulder/leg workout in using the k bells. More leg stretches, 25 merkins, 10 fazio Arm Circles (F/B), daisy pickers…and we were warm.
The Workout: We did the following exercises.
25 swings, 10 lawn mowers (L/R), 10 one arm cross curls (L/R), 10 Bus drivers, 10 halos, 10 figure 8s, 10 alternating leg rut ros, 10 lunges (L/R), 10 goblet squats, 10 triceps curls, 10 one arm curls, 10 over head press (L/R), 10 upright rows, 10 Midget love handles. Threw in 10 diamond merkins, 10 wide grip merkins, and 20 SSH
Found the wall and executed BTTW, Aus Mtn Climbers and People’s chair (10 cadence count)
Executed (L/R) leg-ups from the front of the amphitheater
From our six, more tricep curls, H2M, arm extensions (straight arm), chest press, etc.
Mary: Took a lap around Womble with Kettle bells and performed curls, tricep curls and John Cusak until we met up the HIM from Cletus getting ready to do Mary on the tennis courts. That did not sound right. I think you get the idea. Attempt at humor falling way short.
Announcements: Good luck BRR HIM; 9/11 at N.C. State; See Slack and FB
T-Claps (Recognition): PAX running BRR and all of their sponsors.
Prayer: PAX grandfather in the hospital with multiple health issues including recent leg amputation; Noah’s Ark’s M; HAPPY BIRTHDAY Noah’s Ark! Unspoken prayers. Congratulations Breach for outbidding Doc for breathtaker!
Then a hurricane came….?
Abe mentioned he needed to back out of being Q for Tigers Blood so I picked it up for him. I assumed we would be working out in the rain with school being canceled and the hurricane churning up the east coast, but no rain. Small crown due to BRR started a minute late due to the mumble chatter.
FNGs: None
Short jog to the back of the school for warm-ups.
Warm Up: ssh, merkins, imperial walkers, sir fazio forward and backward, good mornings
The Workout:
Thang 1: 4 corners in the back parking lot, start at 10 work down to 3. Merkins, LBC, Carolina dry docks, and dying cockroaches
Thang 2: Mosey to the front parking lot for a little Dora 123. 100 Freddy Mercuries 200 Lunges 300 Squats
Mary: Circle of Mary, Homer to Marge, Blue Devils, Low Slow Flutter, Hillbillies and mane more for the last 8 mins
COT:
Count-a-Rama: 4
Name-a-Rama: 3 Meh 1 Respect
Announcements: 911 Stair Climb, F3 SouthWake Picnic on Oct 12th
Prayer: Hurricane recovery in the Bahama’s, Prayers for eastern North Carolina people still recovering from last years Hurricane
Praises: Working out with these men
T-Claps (Recognition): All the F3 men undertaking the BRR
NMS: It was great to work out with the small group today, we had a lot of mumble chatter before during and after the workout.