PAX: Decoy holding down South Park
Warm Up: Mozy, side straddle hops, imperial walkers, cotton pickers, and Michael Phelps
The Workout: IronPax Week 2, Meatloafs massacre. Easy average…took me 43 minutes and 26 seconds.
Announcements: Dove Hunt at my house in 2 hours 45 minutes!
Prayer: Family and friends recovering from cancer, injuries or illnesses.
Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).
EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher
FNGs: Sea Breeze
Warm Up:
Mosey to small tennis court and circle up
3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:
Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.
Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)
Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that
Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:
LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:
Great overview of Travis Manion Foundation by Breach and Lt. Dan.
New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food
T-Claps (Recognition):
Crab Legs for an inspirational summer
Prayer:
Crab Legs
Noah’s Ark & Michelle
Those impacted by 9/11
Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!
Workout honoring all those who died a senseless death on Sept 11th 2001.
Shovel Flag was flown at half-mast
Warm Up: some light stretches
The Workout: The YEAR *2001m*(1.24mile) Indian Run, front PAX carrying firehose, end Pax preforms a double merkin burpee then runs to front and takes the hose.
During the run there were *9* Stops where the pax preformed *11* reps of called exercise (3 sets Diamond Merkins, 3 sets Plank Jacks, 3 Sets LBC)
Indian Run ended at the steps down by the football field next to Hunt Center….
Run Up The Steps and preform 11 reps Diamond Merkin, run back down bank, run back up steps and preform 11 plank jacks, down bank, Up steps, 11 LBC. Rinse and repeat 2 more times totaling *9* Stair runs and *9* sets of the *11* reps.
Mosey to tennis court, each pax carrying the fire hose for a 10 count.
Partner UP – Wheel Barrow Merkins *9*s (there are 5 lines which mean you can start with 9 Merkins on the first line, then 8, 7, 6, 5… then vacuum wheel barrow back, 4, 3, 2, 1.
Mary: Each Pax Called an *11* Rep exercise- WW2, ‘forgot’, Heel Taps, LBC, Low Slow Flutter, Double Merkin Burpees to finish.
Announcements: please see Slack
T-Claps (Recognition):
Prayer: 9/11 victims and survivors, Noah’s Arc family, John Deere wife knew……
FNGs: none
Warm Up: SSH x 15, Daisy pickers x 10, Imperial Walkers x 10, Hill Billies x 10, Fozio Arm Circles x 10/10
The Workout: Started out with a little mosey over to some picnic tables in front of the school. There, we gathered for urkins, durkins and dips, 10 each. Next was a light jog (being mindful of post-BRR/stair climb people) around the drop off lane and back to the picnic tables for round two. Rinse and repeat for a total of 5 sets.
Next, we went over to the loading dock where we split into groups of two. One group held balls to the wall while the other did LBCs. 15 count the first set but YHC decided that wasn’t long enough so we increased it to 20 for the remaining four sets.
Mosey over to the back parking lot. There, we did 15 catalina wine mixers. Jog over to the other end for 15 WWIIs. Rinse and repeat. On the second go round, Snap had the brilliant idea to move the wine mixers to the side walk as the parking lot was tearing up our elbows. Tiger Blood earned its namesake, at least in YHC’s case. On the fifth and final round, YHC dropped the count to 10. Mosey back to main parking lot for Mary.
Mary: Merkins x 20, Plank x 10 count, Pike Merkins x 10, Pickle Pounders x 10, Homer to Marge x 10, LBCs x 10, American Hammer x 10, right-over-left/left-over-right stretch. Have a good day!
Announcements: Run with the Police 5K/10K/5K Ruck on Sept 28th – F3 gets 20% discount (see Slack for details).
T-Claps (Recognition): Everyone that was able to make it out to the stair climb yesterday. Over 250 PAX strong!
Prayer: prayed for any unspoken
EC: Redenbacher, Skidmark
FNGs: None
Warm Up: These guys were still warmed up from all the BRR miles.
The Workout: R4TJ was open for business as an option for PAX not able to attend the 9/11 Stair climb event. Skidmark suggested a great route that incorporated a stop at the War on Terror Memorial located in Veterans Park.
“The War on Terror monument honors all civilian and military fallen heroes who died while serving in the War on Terror and in the attack on 9/11. Those military fallen heroes include U.S. Marine Corps Maj. Sam Griffith, the older brother of David Griffith. David chose to build the memorial as part of his Eagle Scout project.
The War on Terror monument is a pentagon-shaped patio of brick pavers, purchased by project supporters and symbolizing the 9/11 attack on the United States Pentagon. A granite pillar rises from the center of the patio and is inscribed with the names of local heroes who died while serving in the War on Terror. At the top of the pillar, the steel piece taken from the wreckage of the World Trade Center is in remembrance of the attack at the building on 9/11. Those who died in the third plane crash in that Pennsylvania field are represented by the serene country setting of the Veterans Park pond and woods.”
We made a stop along the route and took a moment of silence at the memorial in honor of the fallen heroes.
Mary: Still MIA
Announcements: Pace Yourself is having a “soft” opening this weekend, HS Police 10k, HS Half Marathon, F3 Family Picnic. Check FB and Slack for details.
T-Claps (Recognition): BRR guys who are still hurting and came out to run.
Prayer: Victims of 9/11, end to terrorism, injured PAX
YHC took us out. It was an honor to lead.
Pax: Warbucks(EC),Quiver, Bobby Dall, Breach, Crab Legs, Chips, New Mexico
Warm Up: Stretch legs and lap around fields
The Workout: 3-4 more laps increasing speed, Dips, Durkins, Rows, French Dip, Durkins, Rows, Dips, Durkins, Rows, French Dip. Peoples Chair, Another lap, Inverted Mtn Climbers, Baby Dip, Urkins.
Mary: Protractor and WW IIs
T-Claps (Recognition): Thank you Crab Legs for sharing about your trip and the people you met. Your courage and theirs in fighting ALS are truly inspirational. If you haven’t given to help the fight for ALS please consider doing so.
Prayer: Chips lead us in a mighty prayer.
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
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
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
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…
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.