Rockin’ n Blockin’ a Mutiny

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FNGs: None

Warm Up: As the half past the hour drew near 16 Pax stood wondering in the gloom with mumble chatter of where oh’ where might the Q for the inaugural Red October Kettlebell workout be. Low & behold Dauber comes in near sideways at 29 past the hour. As today was “The Day” to christen the new AO alongside Mutiny we were to warm up and embrace Mary all together in good fashion. YHC called out to said Q across the way and then instructed the Pax to a 5 Burpee OYO in keeping with SouthWake’s tardy policy.

Sprinkler was on edge chomping at the bit for the signal to take warm up from there. Off to a quick lap around the field then back to parking lot for a sprinkling of SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers, & Fozio AC forwards and reverses. Here is where the group splits and Dauber drags his prey off to the tennis courts for an inaugural can of kettle bell whoop arss!

The Workout: Sprinkler & YHC co-Q’d the block work laid today. A few rounds of around the waist, curls for the girls, high knee step ups, overhead presses, rut rows, quick feet, elbow planks w/opposite leg lifts, uneven merkins, reclined chest presses, tricep extensions, wonder bra’s, parking lot block bear crawlin’ Indian run, single parking space block pushin’ burpees increasing by 1 at each line by 5 spaces, a final round the horn 10 count of  block exercises called by the remaining 8 Pax.

Mary: Merged back with the weary kettle beller’s for a date with Mary. Led by YHC started with a round of 1:4 Jack Webbs up 10/40, box cutters x 20, low slow flutters x 50.

Announcements: Christmas party coming up likely at Pablo’s place.

T-Claps (Recognition): To Sprinkler for being volunteered by YHC to co-Q his first workout last week and stepping up and doing a magnificent job in the gloom this morning.

Prayer: 16-bit dealing with some possible blood clots in one of legs, Quiver’s job situation, unspoken. YHC took us out in prayer.

Return of the Little Dipper

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EC: Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH, 10 x Daisy Pickers, 7 x Frankensteins (cut short due to some mumblechatter about “isn’t this a running AO??”) All exercises in cadence.

The Workout: PAX split off into two groups for the 3 mile and 5 mile route. Rut lead the 3 mile group on an out and back to to Town Hall.  YHC was the 6 on the 5 mile route with the old school Little Dipper route.  Great job men!

Mary: Not today, short on time.

Announcements: Slide Rule will be rolling out a Shield Lock Challenge in the next few weeks. Check Slack for more information.

T-Claps (Recognition): Rut for stepping in to lead with UTI downrange, Slide Rule for the Shield Lock Challenge

Prayer: Banana Seat’s daughter, Bernie and his family, Rut and his family with their upcoming travels, young girl from HS Springs involved in accident

YHC took us out. Always an honor to lead.

High Intensity Boot Camp

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YHC signed up to Q Paradise City with every intention of helping it earn its High Intensity Boot Camp badge and possible setting a distance record for the AO in the process.

Ran over to arrive at 0515 to see some ECers out there – Yogurt, Pablo, Emeril, Dawgpound, Buford, and YHC rolled out a minute late (something about waiting for Dawgpound) and got some bonus miles in.

Come show time it was clear we were going to be an intimate 8 today. 0545 came around and we were off.

FNGs: None
Warm Up:

Mosey to the ticket booth, circle up in squat hold for x10 IC Smuf Jacks

Mosey to opposite corner of park for x10 windmill IC

Mosey back to basketball court for x10 reverse merkins
The Workout:

Mosey to the bottom of the ramp. Pax were promised getting to visualize finishing HS Half in a few weeks so we spent some quality time on the ramp.

First stop – run from the concrete/asphalt change to the 1st foul ball market, do 5 star jumps, then back. Next trip up go to the 2nd market. Repeat all the way through the 5 markers.

Pax then picked up the 6 and assembled for an indian run counterclockwise around the park. We stopped at the corner opposite the bottom of the ramp for 10x Frankenstein’s and then continued our indian run back to the bottom of the ramp. During this portion pax were instructed to come up with a workout for our next set of  ramp repeats, but they were warned that if they were easy we would be doing ramp runs based on lightpoles (13 of them) instead of foul ball markers.

Dawgpound request t-merkins (hand release with shoulder blades pinched at the top) and YHC decided those were challenging enough to do at foul ball markers, so we repeated the last ramp repeats but with t-merkins instead.

Pax then assembled for an indian run clockwise around the park. We stopped at the opposite corner for imperial walkers x10 IC. We then stopped again at the guard rail for russian dips x10 IC at the request of Emeril (YHC aims to please when reasonable). We finished the indian run to the bottom of the ramp and YHC asked Yogurt if he wanted foul ball marker or light pole repeats – Yogurt selected light poles (of course – there’s a reason YHC picked him to choose!) and YHC selected squats to go with that. So we did ramp repeats to each light pole with 3x squats at each stop.

This was great, but it took quite a while. YHC got so focused trying to keep up with Snap that I noticed rather suddenly that we had only 4 minutes left. YHC called for pax to come down on their next ramp repeat and head to the basketball courts for mary – apparently this was not well received as most pax finished out the last set and took their time to the basketball court. Blaming that one on not enough blood left in the brain to understand what “stay at the bottom” means.

Mary:

Freddier Mercury x10 IC

Homer to Marge – x5 IC per leg

Pidgeon pose – x10 per leg (at the request of Emeril)
Announcements:

Frosty CSAUP December 7th – sign up:

Christmas party December 14th – location is being confirmed

After this workout the web team decided Paradise City had earned its High Intensity (Running) Boot Camp designation and that is now reflected on the website. Should help us not kill an FNG.
T-Claps (Recognition):

Snap for properly dusting YHC on the last ramp repeat. Dude is for real fast.
Prayer:

Pablo’s mom going to doctor today

Emeril’s wife is picking up his parents this weekend for them to move down/in with them

Shaken..Not Stirred, but Strong despite the added Water

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Pre-Blast called for a 5-mi ‘shake out’ run this morning at AGS. Arrived to Womble this morning and fittingly see Master Shake parked and ready to go. The weather humid this morning, almost a complete 180 from yesterday’s perfect 51 degree dry forecast. Parked toward the tennis courts was a truck I hadn’t seen before and out emerges Martini, fresh off a distance PR at U-Turn yesterday. I know Halloween is a few short days away, and a ghost in the form of Pilgrim now comes into focus. He’s got a half planned and is meeting Bernie this morning for some miles, who is just a few strides away.  Nemo pulls in and we have 4 PAX for this morning’s run at AGS and conducted the following warm-up.

Warm Up: Quick jog from end to end of the lot, with alternating lunge walks, butt kickers, and carioca. Circled up for Imperial Walkers X10, Deep Squats IC X10, Hillbillies X10, Fazio X10F\10B. Squat hold while explaining the route.

The Workout: Shake Out Run.. PAX proceeded down Stinson and up to the stop sign at the Bass Lake Road intersection. Moved left on Bass Lake, past the Dauber Cathedral (Lowe’s Foods). At Holly Springs Rd, we took a right and headed down to Linksland, where we took a right and then an eventual right on Salem Ridge. At the end of Salem Ridge, proceeded back up Bass Lake onto Stinson and then took a trip back to the flag via Ivan parking lot and the back side of the baseball fields to complete the 5mi run.

Mary: Stretches OYO
Announcements: HSHM in a few weeks. HSHM channel on Slack.. be on the look out for segment runs during the week via ShamWow and that determined Aquaman.
T-Claps (Recognition): All PAX for first battling the humidity and then the steady rain that came down as we reached Salem Ridge. Nemo for picking up the six. Martini for following up his strong U-turn performance with his first AGS appearance.  Acceleration alert on Master Shake. During the last 1/2 mi to the flag he took off in a gear YHC can only describe as blender setting- Liquefy. This guy is showing up every week and every week getting stronger.

Prayer:

YHC shared a few takeaways from yesterday’s long runs. OK- Let’s start with that WTF Half Marathon that started at 3:30am yesterday. Insane- Yes. Completely Pointless- No… The story behind this one is deeply rooted in accountability. About a year ago, Pikachu and Skidmark started an AO called Crazy Time, which had a 4:30am start on Friday’s and ended, leaving enough time for some EC and then eventually patronage to Cletus or Ivan. This AO has since been on hiatus, but in August-September, posts of 8 mi EC’s started to proliferate on Slack, which prompted YHC to ask Pikachu the question…”Why don’t you just do a Half Marathon EC.” To which Pikachu responds, “Is that an HC, Mookie?” I then replied with the following, “Not this month, Pikachu, but sometime in October around HSHM training time. Here’s something you may not know about YHC. I am a man of my word and although it sounded crazy, I did suggest it, and to the point that I wrote down that this would happen in October. So last week when Pikachu was at AGS, I verbally HC’d for yesterday as a promise to him, but more importantly as a promise to myself to commit to this insanely early run. In the process, I even managed to headlock Redenbacher and M4L for the run.

The moral of the story is this, it’s only crazy until you do it. Yesterday was a lesson in accountability and commitment. The fact that we had 4 guys doing a 3:30am half marathon was impressive, but not as impressive as the parking lot at Ting as we arrived back to the lot and onto the ramp in the final 1/4 mi. With all the cars parked, I could have sworn race day came a few weeks early. The PAX in SouthWake have always inspired YHC and in race season, like it is now, its a pretty incredible time to witness all of this positive energy amongst PAX to become not just better runners, but better individuals, who accept challenges together and convert the crazy into a commitment to be better men, better husbands, fathers, and contributors in the community. Amazing, Men! I’m all out of adjectives.

Additional prayers were sent for those PAX battling injuries and those training for races for continued health. Those experiencing marital challenges and all unspoken. YHC took us out.

You-Pick-U-Turn

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FNGs: Dauber’s daughter
Warm Up: high knees / butt kickers, Frankensteins, Fozio arm circles, Daisy pickers
The Workout: YHC let Pax decide on their own route. Most were going for 6-7 miles (YHC went for 3). Weather was great and everyone returned safe and sound.
Announcements: Frosty CSAUP
Prayer: PAX running Tuna

No Mas Shredder!

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3 HIMs at GP 

FNGs: none

Warm Up:  20 Fozzie Arm circles, 20 SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose

The Workout:
11’s:  1st 5 sets: Merkins Bear Crawl to end of parking line Mountain Climbers then Crawl Bears back

Last 5 sets: LBCs Bear Crawls WWIIs then Crawl Bears back

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders

YHC shared I’m on day 6 of a Vegan diet and the harassment I receive from coworker. What the way to a man’s heart? – through his stomach. What’s the way to a Vegan’s heart? – through his vajajay. 

Return the rocks and mosey to playground

YHC called an audible and assigned Shredder to take the last 10 minutes due to exhaustion. Mumble chatter did not disappoint.

Mary:

Series of leg raises and stretches.  Shredder brought the pain to kegel exercises.  First 30 reps were a cake walk but last 30 were grueling (too much pain for me) 

Announcements: Crab Legs World Series Party tonight. Several HIMs completing Tuna Relay today

Prayer Requests: Prayers for Shredder & family as they travel to Florida for the anniversary of father’s passing. DOA’s wife who lost her Mom and continued prayers for Forcep’s youngest son struggling to find his way through his first year of college.

We’re not coordinated enough for that

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FNGs: None – but return of cotter Sputnik from Raleigh who had been 2 years since his last post and now resides in the springs. Welcome back!

Warm Up:

Breakdancer x10 IC
Tappy taps x10 IC
Good morning x10 IC
Mosey lap around lot
Frankenstein kicks
But kickers

The Workout:

Circle up for pass the bell – 50lb bell gets passed around a tight circl with pax in squat hold. When the bell gets to you you overhead press it once. We went counter clock wise.

Parnter up based on kettle bell weight and mosey to the end of the parking lot with one bell per pair

Modified beep test
Start at end of lot
Partner 1 does KB swings
Partner 2 sprints to end of lot and back
Swap and repeat
First round – 80% max speed (your partner’s swings should give you a judgement on if you’re speeding up as we keep going)
5x Yurpees – thank Emeril for digging this one out of the exicon. It’s a burpee with a clap merkin at the bottom and two tuck jumps at the top instead of the jump clap

Repeato sprints – second round 90% speed
3x Yurpees
Plank hold IC x20
Third round – 100% speed

Circle up for pass the bell again – this time clock wise

Mosey down to amphitheater with one bell per pair (apparently some confusion here…..)
Drop bells on amphitheater and get into the grass for an experiment

Groups of 3 – barrel rolls while chopping feet. This went very poorly. Emeril almost took Dawgpound out at the knees in our group. Some groups were too chicken to get grass on them. Either way, this one can go away to never come back. As Dawgpound said later “we aren’t coordinated enough for that”.

Back into groups of 2
Partner 1 does bttw
Partner 2 does 10x turkish getups.
Swap and repeat. There was some modifying here to sets of 5 getups at a time. Modify as needed.

People’s chair while waiting for the six.

Repeato turkish getups and bttw going to 6 getups this time

Mosey back to parking lot with instructions to get the heart rate back down

Circle up for pass the bell – 2 loops both directions

Thunderstruck – side straddle hop during the song, burpee every time you hear thunder or thunderstruck
Mary:

All holds 10s
Plank
One arm up plank (once each arm)
One leg up plank (once each leg)
Same side arm and leg up (once each side)
Yoga
Runner’s pose
Pidgeon pose
HAND (Have A Nice Day)
Announcements:

See slack/FB.

New Kettlebell AO starting Monday in Fuquay – same site as Mutiny.
T-Claps (Recognition):

Sputnik for getting back into the gloom!
Prayer:

Scout’s family. Dauber’s daughter and all other HS seniors figuring out their path forward.

21

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The day prior to Cletus, YHC announced the theme would be the number 21. Warbucks and Coal Ash chimed in on Slack, but didnt show this morning. So I posed the question once more before warmup…crickets. The reason for the 21 is in recognition of, my alma mater, Appalachian State University’s #21 national ranking in the AP poll. highest ever in school and Sunbelt Conference history.

FNGs: None
Warm Up: SSH x 21, Hillbillies X 21, Cottonpickers X 21
The Workout: Took off from the normal warmup area on an Indian run counter clockwise on the track. YHC instructed all PAX to head to the pit behind the Hunt center. Unfortunately the asphalt monster was up this morning too and got him some SlideRule. PAX made sure he was good to get where he needed to be under his own power and we were resumed.

We commenced ta exercis’n, each one with a hill sprint sandwiched in the middle.
Merkins x 21
Prison Squats x21
LBC x 21
Updowns x 21
Imperial Walkers x 21; On the way down from the hill on this one, Yogurt voiced his opinion that he thinks App should be ranked 7th. Can I get down with that? Damn right.
Additional Exercise that I cant remember x 21 and back up the hill to stay thanks to Yogurt

YHC instructed PAX to grab some fence for 21 Durkins

From there, quasi Indian Run to the pavilion adjacent to the playground. (quasi because I called Indian Run and no one Indian Ran :))

Claimed our picnic tables for merkins, durkins and dips. 21 of each with the exception of the durkins. Growing up the son of an Army Officer, I was always told to never ask your reports to do something you wouldn’t do yourself. At this particular point in the Q, that was the durkin.

Another Indian run around the track counterclockwise and then stopping at the playground
Merkins x 21
PicklePounders x 21
WWII x 21

One More Indian around the track counterclockwise and then stopping at the playground. Cha Ching posited that Indian Run heavy Qs are a mumblechatter killer. Damn right.

One last round:
Mountain Climbers x 21
Freddie Mercuries x 21

Mosey Back to the tennis courts for Mary

Mary: Dealers choice: Snap started us off with Shoulder Taps then we went around the world with various exercises (mostly core), everyone doing a 21 count. Almost made is all the way back around when Yogurt called time.
Announcements: CSAUP coming up in December, Christmas Party coming up as well
T-Claps (Recognition): All PAX hanging in there and humoring me for my first boot camp Q.
Prayer: YHC took us out. Crab Legs as he continues on his journey, SlideRule to mend up quick and get back out there.

Shredder’s Revenge 10/25/19

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Pax of 6 this morning.
FNGs: 0
Warm Up:

Light warm up lap to front circle

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Squats

Frankenstein

Squat kicks

Front hand jab, reverse punch

Merkins

Dips

The Workout:

Indian run with Imperial walkers and hillbillies around to back.

Merkins

Mosey back home

Capoeira push-ups

2 punch combo

Curb heal-taps

Rear Naked Choke

Block to Rear Naked Choke

Mary:

Low slow flutter

Crab cakes

Homer to Marg

Have a nice day

Announcements:
T-Claps (Recognition):
Prayer: crab legs, Banana seat’s daughter

Alphabet Soup

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FNGs: Swiss Miss

Warm Up: Merkins, SSH, Imperial Walkers, Good Mornings

The Workout:  PAX jogged down from the tennis courts for a quick warmup in front of the amphitheater.  From there we took the amphitheater concrete for a name game workout.   This workout was one of my favorite Thunder workouts led by John Deere.  Small change was made to the workout in that for more popular letters I added an additional exercise so we didn’t over utilize one exercise.  We picked a PAX Member and then worked thru the exercises that spelt their name.  We made it thru all the PAX with some slight modification.  Only spelt Yellow for Yellow Cake and Midget for Midget for Life.

 

A– Choose your own Ab Exercise                               N-Nipplers or Nolan Ryan

B– Burpee or Balls to Wall                                          O-One Leg Burpee or OYO Exercise

C– Carolina Dry Dock or Chilly Jacks                       P-Patty Cake Merkin(team)

D- Derkin or Dips                                                          Q-Q Choice

E- E2K (Mary) or Escalator (stepups)                       R-Reverse Crunch or Russian Dips

F- Fire Drill or Flutter Kicks                                        S-SSH or Smurf Jacks

G-Goofball or Guantanamo                                         T-Turkish Get Up or T Merkin

H- Hand Release Merkin or Homer 2M                   U-Up Downs

I-Iron Hulk or Imperial Walker                                 V-Van Goghda

J-Jump Squat                                                                 W- War Hammer

K-KNerkin – Knuckler Merkin                                   X-X’s and O’s

L-LBFC’s                                                                         Y-Yurpee

M-Monkey Humpers or Mountain Climber            Z-Zombie Walk – Lunge Walk over long area

 

Mary:  We did core work throughout the workout and didn’t have any additional time for Mary.

Announcements: Same stuff we’ve announced all week and on slack

T-Claps (Recognition): N/A

Prayer: Family of girl that was hit by a car.  Some others that I forgot because i’m writing this 2 days later.