FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)
FNGs: None
Warm Up: Short mosey over to the GNC Parking lot for circle up.
The Workout:
Mary:
Mosey back to Teeter lot and then Jailbreak to flag
Announcements:
T-Claps (Recognition):
Prayer:
FNGs:
None today 🙁
Warm Up:
SSH x20 while Lipsync tied his shoes.
Good morning x10
The Workout:
Mosey to Rovisys – stops along the way for Sir Fazio x10 forward and backward, Monkey Humpers (towards the road of course), and standard merkins.
At Rovisys – go up the ramp, 10x star jumps, run to the corner at the top of the hill for 20x LBCs, run down the hill back to the bottom of the ramp. Methods of going up the ramp were rail spider mans and wheelbarrel twice (once per pax).
Mosey back to Rovisys with the same exercises as on the way swapping out Fazios for Imperial Walkers and Hillbillies.
Back at the school plank hold with merkins to the tune of Thunder by Imagine Dragons.
Mary:
Yoga and stretching.
Announcements:
Sleep in Heavenly Peace sign up is live
June picnic at Harris Lake sign up is live
T-Claps (Recognition):
Maybelline for posting a lot of days in a row
Full House for putting this Q up for grabs 😛
Prayer:
India and the rest of the world dealing with the ongoing pandemic
FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
Warm Up: Many PAX got their point and ran for two miles (~20 mins). Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out. Hope Pablo is OK. Circled up for the following exercises: good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
The Workout: The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs. An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot. A 20 lb stretchy thing was added, as well as a cinder block and jump rope. See pic for details of exercises. The time keeper was the 50 lb dumbbell. Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells). Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone). PAX had to carry the 50 lb dumbbell around the parking lot. While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon. If no tools were available, PAX were instructed to do core exercises.
Mary: Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area. Lots of mumble chatter about stirrups. It was quite the visual. Cream of Corn may not come back for another four years.
Announcements: JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
T-Claps (Recognition): PAX showing great effort today especially with the farmer’s carry
Prayer: Dumbo took us out – thank you! Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
Thanks PAX for helping me load/unload my car this am.
Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess). -Dauber
EC: @Fonzi, @Martini, @Finkle
FNGs: none
PAX: @Martini, @Fonzi, @K I T T Y L I T T R, @Finkle
Warm Up: Mosey
The Workout: Descending BLIMPS and between each set of BLIMPS we ran the hill.
Burpees -5 OYO, Lunges 10 each leg, Imperial Walkers – 15 in cadence, Merkins – 20, Plankjacks – 25 in cadence, and Squats – 30
Mary: Not-so-lazy-boys, boxcutters, boat canoes, Homer-to-Marge, Picklepounders.
Announcements: June 12 – SIHP and run that same day, JOCO CSAUP this Saturday.
T-Claps (Recognition):
Prayer: @Fonzi’s uncle health concerns and Mother-in-law diagnosed with cancer, @Finkle’s mother-in-law having tests done for diabetes and nausea possibly from her medication.
EC everyone
FNGs: nope
Warm Up: 1 mile
The Workout:
8 min 70 % 1 min reat
6 min 90% 3 min rest
7 min 80% 2 min rest
14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.
Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril, Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q
Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies
The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.
Station 1 Sandbag- Brupess with a snatch
Station 2 Pain Stick- Overhead press in the front and back
Station 3 Barbell- Rut Rohs
Station 4 Weight Plate- Squat and press
Station 5 Tire- Farmers Carry around the circle
Station 6 Kettlebell squat to upright row
Station 7 Kettlebell sandbags- Squats and shoulder shrugs
Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.
Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
T-Claps (Recognition): All pax for the effort during the May challenge.
Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.
First time Q for me at Mutiny. Been there several times over the years but never took lead. Was great to combine with Red October for EC, w/u, Mary and COT.
FNGs: No, but we had an FNG at Red October, welcome Murdoch
Warm Up: combined with Red October
The Workout: Indian Run to get things moving. Selected rocks and started with curls and tris from 20 to 15 to 10 to 5. Shifted to the 10-pointer. Did 10 on the 10 count. This is full motion move starting with a squat, curl, tri press, back to chest press, curl down and end back down in the squat. Slower count, focus on form. Then we did a Bear Crawl halfway back up the road and jog the rest to a plank hold, 20 SSH IC, and 10 tempo squats. Mosey back to rocks and repeat (I think we ended up doing 4 full sets). Headed over to tennis courts and did a shoulder burn as we waited for Red October.
Mary: A couple quick moves called by YHC and Breach
Announcements: Upcoming picnic, check slack and make plans.
T-Claps (Recognition): Rainmaker coming back out, great work this morning
Prayer: Breach took us out
YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning. About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work). great pick ups on the EC run of this 6. Returned after EC to see a large gathering in the parking lot which looked great! We had a visitor from F3 Chartlotte in town – more on that at the COT
FNGs: None
Warm Up: A quick lap around the parking lot and then circled up
The Workout:
We did the Spartan 500 with running a 0.25 mile in between each sets. Partner up with a man of similar speed but that can push you. Do the set of 50 exercises at opposite corners with your partner. See image below for details.
Goal was to do this 10 times or 5 laps. T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10! I think most of the rest got 8 so a spartan 400!
Mary:
The lead pair got back to the Basketball courts a little early and led group in ab exercises. YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.
Announcements:
T-Claps (Recognition):
Prayer:
This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.
EC: A lot of PAX were there for EC.
FNGs: not today
Warm Up: 10 x Good Mornings, 10 x Spinal Rotations
The Workout: We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.
Mary: Short on Time
Announcements:
Picnic note from Dawgpound:
F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.
Date: June 26
Time: Starts at 11 AM. Stay as long as you want
Who: Every Pax and their family
How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing
Bed Build Note from LED:
Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day. If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.
https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328
T-Claps (Recognition): Breach for proving the coffee for all of us.
Prayer: Unspoken
YHC took us out. Always an honor to lead.