A perfect day for a Ground Pounder

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FNGs: None. Warm Up: Good Mornings, Windmills, Willie Mays Hays, Sir Fazio Arm Circles forward & reverse, Side Straddle Hops.  The Workout: Medium-Big rocks rotated after each exercise.  Curls for the Girls, Rut Rows, Overhead Tricep Press, Wonder Bras, Ground Pounders, Rock Squats.  Repeated all exercises.  Six work: Chest presses, Skull crushers, WWII’s, American Hammers.  Chest superset without rocks (dirkins, merkins, irkins, merkins).  Frisbee Golf Putting competition.  If you miss you do Starjumps, Side Straddle Hops, Lunges, Squat Jumps, Monkey Humpers, Star Jumps.  Mary: Each Pax picked their own exercise.  

Full Steam ahead at Downtown Train

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FNGs: Tripod!

Warm Up: Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm circles, seal claps, overhead claps

The Workout: Mosey over to the rock pile.  Get medium size rocks, 15 to 20 reps the Q says. Cusack over to the amphitheater grass. Q splits group into 2.  Group #1 does AMRAP of specified exercise, Group #2 does a lap around the Cultural Center. Curls for the Girls, Overhead Press.  Change of plans. Group #1 does AMRAP of specified exercise, Group #2 holds  Wall Sit until done. 2 Rounds with Ground Pounders and Ruh Rohs maybe? Sorry, I should have done this day of. Another round, Group #1 dips at the picnic tables, Group #2 balls to the wall.  Return the rocks.

Mosey in front of Town Hall.  2 rounds of fast feet on the steps in cadence followed by merkins and diamonds.

Mosey back to parking lot for Mary and stretching.

Mary: 10+ minutes.  YHC called out some various standards, Freddie Mercury’s, WWIIs, and others. Then to popcorn Mary as 10 minutes of Mary is a long time. Some stretching to finish it off.

Announcements: Nov 21 CPR class. Respect week coming up. Others I may be forgetting.

T-Claps (Recognition): Stickers and Sunshine for 2 mile EC. Thanks for the accountability!

Prayer: Runners heading to Richmond this weekend. Unspoken. Apologies if I forgot others.

Climbed the Mountain at the PREMIER Lunar Eclipse viewing AO Purple Cobra

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FNGs: None

Warm Up: SSHs, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Moseyed to various locations to climb the mountain. Location #1 = 10 Burpees, Location #2 = 20 Monkey Humpers, Location #3 = Sprint from bottom of the hill to first intersection, complete 30 Merkins, Location #4 = 40 squats into 50 walking lunges (25 out and back).  Climb back down as we travel back to location #1. 

From here we travel to the rock pile, gather palm size rocks and mosey to parking lot.  Curls for the girls, one arm static while we rep with the other, switch.  Wall Sit.  Shoulder press, one arm static, switch. Wall Sit. Chest Press, one arm static, switch. Wall Sit with rocks for lateral and front raises in cadence. Ruh Rohs. Balls to the Wall (10 count each PAX). Into Carolina Dry Docks (10 count OYO).  Return your rocks.

Mosey all the way around the shopping center back to the Flag. 

Mary: Popcorn Mary. Freddie Mercury, Pickle Pounders, Homer to Marge, Breakdancing Bear to name a few. Got some stretching in to boot.

Announcements: CPR Class Nov. 21. Get out and vote.

Prayer: Sick and injured PAX. Unspoken. 

6 Friends bested Chandler and conquered the rain

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FNGs: None

Warm Up: Mosey to the end of the parking lot, bottom fell out so moseyed to the picnic shelter. Good mornings, Hillbillies, Imperial Walkers, Frankensteins and Sir Fazio Arm circles

The Workout: B.O.M.B.S incoming.  Partner up, 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 BBSUs and 250 Squats.  Partner #1 works on the exercise, Partner #2 runs a lap from picnic shelter around both tennis court enclosures and back to the shelter to swap and repeat.

Finished it off with a few rounds of dips on the picnic tables and wall sits on the… well… posts.  Post sits?

Mary: Popcorn Mary around the group, Homer to Marge, WWIIs, Pickle Pounders, Box Cutters, Breakdancing Bear and American Hammers. These were followed by some stretching to close it out.

Announcements: CPR class Nov. 21st Sign up!  Holly Springs Downtown Advisory Board survey out, help shape the future of Downtown Holly Springs!

T-Claps (Recognition): Jellybeans first EC outing with Abe, Bleeder and YHC

Prayer: All the PAX traveling to Richmond for the marathon this weekend. Safe travels for Bleeder and his family through the storm. Unspoken.

Trick-or-Treat Mutiny

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NOTE: Excuse me….posting late for 10/31/2022 Mutiny. Crazy work week.

FNGs: None

EC: Breach (in his Orange skeleton costume) and YHC (in my Fuquay Mafia get-up) ran 1.5 miles after first plotting some mischief.

Warm Up: Slide Straddles, Good Mornings, Imperials, Hillbillies, Sir Fazio Arm Circles, Seal Claps, 5 burpees for a Warbucks late arrival

The Workout: For the Trick portion, YHC asked each PAX to walk bravely into the woods to find a piece of candy. Warbucks, being late to the AO and looking especially tired, was chosen as the 1st PAX to brave the woods. Unbeknownst to Warbucks, there was an orange skeleton :skull: (that looked a lot like Breach) waiting in those woods just to put the fear of God into him! Warbucks’ response was a instant Mutiny Classic and gave us all a good laugh before the remaining PAX had to brave the woods as well (with less risk of skeleton attacks). While each PAX went into the woods, the rest of us did some Merkins and squats. Once out of the woods, we’d run over to some tables for step-ups and dips before heading back over to the woods.
Treat time was a fun game of catch and throw with the football. PAX were asked to run long for a big throw. Candy for catches, burpees for drops, curls for the girls and big boy sit-ups no matter what… we did a lot of burpees!

Mary:with little time left, we did low slow flutters until our time was up and body exhausted.

Announcements: None

T-Claps (Recognition): None

Prayer: unspoken prayers and thankfulness

BOMBS on Dragons at the Grave

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PAX: @Ham, @Gamecock, @Finkle
Warm Up: Mosey around the gym doing a warm-up exercise at each corner with SSHs, Good Mornings, Imperial Walkers/Hillbillies, Mountain climbers.
The Workout: 1st event was Welsh Dragons in the field by the gym entrance.  We substituted merkins with J-Lo’s.  Exercises were bear crawl 4 steps, J-Lo’s, plank jacks, and shoulder taps starting at 1 and going up to sets of 10.

2nd event was BOMBSL.  Since we had 3 of us we did 2 on 1 and one group was the timer running the length of the parking lot and back.  50 Burpees, 100 Overhead Claps or presses, 150 Merkins, 200 big boy sit ups, 250 Squats or lunges to give us well rounded sexy legs!
Mary: light yoga session
Announcements: CPR at Wake Chapel Church 7pm on the 21st.  Various races coming up.
T-Claps (Recognition):
Prayer: @Gamecock and M getting away to the mountains so praying for some pickle pounding and homer to marge action :), @Ham looking for at a job change in the future so prayers for that.

25 Count’s for the WIN

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FNGs: N/A

Warm Up: Hillbillies, Imperial walkers, Sir Fazio Arm Circles, & Side Startle Hop

The Workout:

Moseyed over behind Harris Teeter and grabbed some rocks:

– curls for the girls
– shoulder press
– flys

Then we did some wall sits for a 25 count 🤘🏼

Dora – 100 push-ups, 200 Crunches, 300 Squats

The 6 Indian Run

– star jumps
– push-ups x2
– monkey humpers

Mary: good mornings, pickle pounders, box cutters, boat canoe, American hammers, and I forgot the rear we were crushed 💪🏼

Announcements:

– Holly Spring CPR awareness event

T-Claps (Recognition): N/A

Prayer:

– prayers for a 17 yr old girl involved in a crash and that is on critical condition in Alabama.

Feeling Sheepish

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FNGs: Not Here

Warm Up:

  • SSH
  • Burpees for Gump
  • Good Mornings
  • Windmills 
  • Carioca
  • High Knees
  • Butt Kickers
  • Mozy to track 

The Workout:

Partner up for a DORA – 100 overhead press IC, 200 American Hammers, 300 Squats

Timer was other guy running up and down the bleachers at all stairwells

Nipplers

Mozy to half wall

Earkins, Derkins, Dips

Mary:

WW2s

Homer2Marge

Pickle Pounders

Ankle Grabbers

Prayer:

FRAMs Mother In Law

Fear the Pumpkin

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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests. 

Paradise City 10/24

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FNGs: none

Warm Up: SSH, Good Morning, Fazzio Arm Circles F/R, Windmill, Imperial Walkers

The Workout: Simple 7’s – Make 7 laps around Ting with stops at the top of the ramp and basketball court.  At each stop PAX perform 7 hand release merkins and 7 Freddie Mercury’s IC.

Mary: Homer to Marge, Low slow flutter and LBC

Announcements: CPR class

T-Claps (Recognition): All PAX posting on a Monday morning!

Prayer: unspoken