Five years ago YHC stumbled into Mutiny not knowing what he was getting into. This Sunday (6/21) marked the anniversary, and it felt right to honor it by taking a look back.
Today’s beatdown was not written by YHC. It was written by Dauber in February 2020, built in honor of POTS — Mutiny’s former resident pirate and the AO’s spiritual patron as Dauber described. YHC ran it as close to the original as the morning would allow.
Warm-Up
Circle up in the half circle:
The Thang
Part 1 — KB Circuit (Dauber’s Rock Circuit, adapted)
First lesson of the morning: Mutiny’s rock supply has seen better days. KBs stepped in for rocks — Dauber would understand.
PAX grabbed a KB and lined up on the pavement. 10 exercises, 20 count or 10 IC:
-
Curls for the Girls
-
Rut-rows (bent-over rows)
-
Overhead press
-
Tris for the guys
-
Toe taps
-
Bus drivers
-
SIMBAs
-
Goblet squats
-
Plank hold slap KB
-
Ground pounders
Between each exercise: drop KB, back pedal about 80yds, 5 merkins, return. Repeat for all 10.
Part 2 — KB Core
On the pavement. KB held above chest throughout.
-
20cc 6-inch leg hold
-
10 chest presses
-
45-degree legs + 20cc hold
-
10 chest presses
-
90-degree legs + 20cc hold
-
10 chest presses
-
6-inch legs, hold to failure
Banana Seat unsurprisingly went the longest before failure.
Transition
Skipped — the clock had other plans.
Wall Work
Mosey to the wall.
-
~50cc Balls to Wall
-
~50cc People’s Chair
Mary
On the tennis courts.
-
Pickle pounders
-
Homer to Marge
-
LBCs
-
Hello Freakin’ Dollies
-
WW2 sit-ups
-
Peter Parkers
COT
Announcements
Nothing stated.
T-Claps
None stated.
Prayer
Lifted up the kids heading out to summer camps this week and all summer — for safety and good memories. Prayed for strength to finish the week strong. Prayed for the leaders of F3 Southwake.
Closing Remarks
Grateful for 5 years of accountability in the gloom. Grateful for men who were doing this long before YHC showed up, and for men who keep showing up now. Winnebago — welcome back! These mornings are better with you in them.
An honor leading you men.
— Abacus the OG
Inspired by: https://f3southwake.com/2020/02/24/a-pirates-life-at-mutiny-zamboni-goalie-90-welcome-armpit/
PTrot: 7’s and a WOD
/in Possum Trot/by Banana Seat7 PAX at the Trot
WU at concession stand
Karaoke on mosey
SSHs
Good mornings
SFACs
Mtn climbers
Downdog merkins
Matrix lunges
7’s on the hill
Star jumps at top: reverse lunge at bottom
– Jog up backwards, down normal
Indian run to courts
Tennis court WOD
21-18-15-12-9 reps per rd
Inside fence run to start each rd
Burpees, squats, merkins
Mary
WWI’s
American hammers
Star crunches
Boat canoes
J-lo’s
Few stretches
Announcements and prayers were slim. YHC took us out. As always, it’s a honor to lead.
BS Out!
A Pirate’s Life – 5 Years in the Gloom
/in Mutiny/by AbacusFive years ago YHC stumbled into Mutiny not knowing what he was getting into. This Sunday (6/21) marked the anniversary, and it felt right to honor it by taking a look back.
Today’s beatdown was not written by YHC. It was written by Dauber in February 2020, built in honor of POTS — Mutiny’s former resident pirate and the AO’s spiritual patron as Dauber described. YHC ran it as close to the original as the morning would allow.
Warm-Up
Circle up in the half circle:
25 SSH
10 Don Quixotes
10 Daisy Pickers
10 Sir Fazio (forward and reverse)
10 Seal Claps
10 Overhead Claps
The Thang
Part 1 — KB Circuit (Dauber’s Rock Circuit, adapted)
First lesson of the morning: Mutiny’s rock supply has seen better days. KBs stepped in for rocks — Dauber would understand.
PAX grabbed a KB and lined up on the pavement. 10 exercises, 20 count or 10 IC:
Curls for the Girls
Rut-rows (bent-over rows)
Overhead press
Tris for the guys
Toe taps
Bus drivers
SIMBAs
Goblet squats
Plank hold slap KB
Ground pounders
Between each exercise: drop KB, back pedal about 80yds, 5 merkins, return. Repeat for all 10.
Part 2 — KB Core
On the pavement. KB held above chest throughout.
20cc 6-inch leg hold
10 chest presses
45-degree legs + 20cc hold
10 chest presses
90-degree legs + 20cc hold
10 chest presses
6-inch legs, hold to failure
Banana Seat unsurprisingly went the longest before failure.
Transition
Skipped — the clock had other plans.
Wall Work
Mosey to the wall.
~50cc Balls to Wall
~50cc People’s Chair
Mary
On the tennis courts.
Pickle pounders
Homer to Marge
LBCs
Hello Freakin’ Dollies
WW2 sit-ups
Peter Parkers
COT
Announcements
Nothing stated.
T-Claps
None stated.
Prayer
Lifted up the kids heading out to summer camps this week and all summer — for safety and good memories. Prayed for strength to finish the week strong. Prayed for the leaders of F3 Southwake.
Closing Remarks
Grateful for 5 years of accountability in the gloom. Grateful for men who were doing this long before YHC showed up, and for men who keep showing up now. Winnebago — welcome back! These mornings are better with you in them.
An honor leading you men.
— Abacus the OG
Inspired by: https://f3southwake.com/2020/02/24/a-pirates-life-at-mutiny-zamboni-goalie-90-welcome-armpit/
“The one Q to Q them all…” – Paradise City 6/22/2026
/in Paradise City/by Jack DelloStritto8 HIM ran + rolled the dice all over Ting. 🏃♂️🎲
We were serenaded by owls and danced with cockroaches as we poured sweat under a beautiful sunrise. A well-earned OYO stretching and sharing of our F3 name history to end before 2nd F Coffeeteria. ☕
There’s no one I’d rather sweat with. Thanks for seeing me across the finish the line
batboy LED @FullCount FRAM Sardine Best in Show Flip Phone
Q em All complete.
My best takeaway was getting to know a lot of you outside of the Fuquay Mafia that I never get to see. It’s really been a pleasure and I’m thankful for this community that pushes me to steward my body well.
Get out there and fill in that Q sheet!
Father’s Day AGS
/in Any Given Sunday/by Jack DelloStritto3 for 5 at AGS on beautiful Father’s Day morning.
We saw wildlife and drank coffee while BnB sold us on Tesla ownership.
Happy Father’s Day 👴🏻
BnB Gizmo
See you tomorrow @ Paradise City 🏃🏻🎲
4+ Mile Mosey
/in U Turn/by Flip PhoneFNGs: None
Warm Up: SSH/GM/Frankensteins
The Workout:
7 PAX hit U-Turn for a variety of miles, we all made it back and enjoyed a brief mumble chatter before ending with COT.
Mary: n/a
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Health for family and PAX
Ground Pounder 6/20/2026
/in Ground Pounder/by Jack DelloStritto5 HIM huffed smells of the dump while working through a full body Tabata workout.
Lots of great mumblechatter (complaining)
Happy Father’s Day weekend!
Mr. Terrific Gump Motor Boatin’ Socrates
Join me tomorrow at AGS 🏃🏻
All you can eat chips
/in Kennys Grave/by Alex CoppolaFNGs:none
Warm Up: GM, willy mays hays, lunges, hill billies, imperial walkers, sir fazio, seal claps and overhead claps
The Workout: Upper body was the focus and the Q was visiting this AO for the first time.
We started with a full length parking round of cocaine bear crawls with a crabwalk return. We found a long stretch of curb for a plank walk with 10 merkins at the halfway mark and returned to the starting point.
Next stop was the picnic shelter for dips, urkens, durkens with people chair rest in between rounds.
Next was a stop to the rock pile to grab two small rocks for shoulders and arms. Curls for the girls, tris for the guys, front holds, side holds and l raises until we couldn’t lift our arms.
We had enough for 10mins core
45 on 15 off of pickle pounders, home to marge, j lo, wwii, plank jacks for 2 rounds
Mary:light stretching
Announcements: Check slack for volunteer opportunities.
T-Claps (Recognition):none
Prayer: Rico’s family
How’d we end up here?
/in Running 4 the John/by Flip PhoneFNGs: N/A
Warm Up: SSH, GM
The Workout: 3 HIMs showed up to R4J to do a light 3.5M route through Bridgewater and Windcrest. However the Q got turned around and it turned into a tour of Holly Springs and a rough intro to Crossway Ln for 5.5
Mary: No time left
Announcements: N/A
T-Claps (Recognition): N/A
Prayer: Health for PAX and Family, accountability.
Thunderous Tabata
/in Thunder/by Jack DelloStritto4 for full-body Tabata at Thunder. Thanks for joining, Kubota Gump Patch !
This concludes the Womble Park Trifecta ™️. Time to go eat 2000 calories
12.5 Vicious Miles 🚴🏻
/in Viscous Cycle/by Jack DelloStrittoRead more