More made up BS, but I think it worked ok

/in /by

Nemo, Heat Wave, U.T.I, 16-Bit, Blue Crush, Best in Show, Vasoline, Woody

Warmup:  Mosey round the turf fields with a few stops for ssh, good morning, frankenstein, fazio, willy mayes hayes, and some others.

ME:  7’s in the parking lot, Carolina Dry Docks and jump squats.  Then pax selected a rock from the pile and headed for the shelter.  One pax served as a timer, pushing a stone bear crawl style, whilst the others performed an exercise with or without their rocks.
It was a hoot.

Announcements:  Holly Springs fireworks volunteer.

Prayers: Bestie’s buddy looking for a job.

Solo Discovery

/in /by

FNGs: NA

Warm Up: Standard Stretch

 

The Workout:

PAX Army of One to meet the standard at Paradise City!  I even buzzed the DTT crew for all those who would’ve doubted the miles.  (Which would be reasonable since you all know how much I love this running stuff)

 

Mary: NA

Announcements: NA

T-Claps (Recognition): I’d like to thank myself for showing up and holding myself accountable. 🙂

Prayer:Patience and Focus

Turkey Legs

/in /by

FNGs: none

Warm Up: frankensteins, will mays hays, prisoner squats, hillbillies, imperial walkers, ssh

The Workout: Mosey to the bleachers for 2 rounds of 10 step ups, 20 split squats, 10 prisoner squats and 10 count for all PAX of preachers chair. Finkle shows up during the second round and I originally thought of a 30 burpee penalty but he did message me on slack before the workout so I reduced it to 5 burpees. Second round was 20 step ups, 40 split squats, 20 prisoner squats and 20 count preacher chair for all PAX.

We moseyed over to the hill and ran 7s with merkins and freddy mercury.

I noticed stairs across the street and Finkle indicated there more stairs around the corner. We ran 7 rounds of double stairs to finish out the main event.

Mosey back to the shelter for 10mins of core (45 second on / 15 off) for LBC, WWII, american hammer, boat to canoe and homer to marge.

Mary: no time

Announcements: 1776 workout this weekend

T-Claps (Recognition):none

Prayer: All those traveling around the 4th

Mutiny Q’em all ✔️

/in /by

FNG: Nope

W-UP: SSH, IM,Hillbillies, Frankenstein, GM and SFAC

Thang 1:

4 courts

1-BC w/ stack’em merkins 2x

2-CB w/ stack’em squats 5x

3- CW w/ stack’em IC crabby Patties 2x

4- WC w/ stack’em boat & Canoe 2x

Run a lap inside court before next station

Thang 2:

Wall sit and lunge walk travel

BTTW and burpee broad jump travel

Mary:

Speed skaters

Slow imperial walkers

Superman’s

Modify as Needed

/in /by

 Warm Up: Arm Circles, Good Morning, Forward Fold, Fold w trunk twist, WMH

The Workout: Mosey to HS Road and back. Rock Work three rounds x10 Curls, Triceps, Rows, Overhead Press. Pick up trash in parking lot on the mosey to playground. 

Mary: Stretches

Announcements: 1776 Workout. Check slack.
T-Claps: Socrates and Gump helping with lawn care for single mother. 

Prayer: Socrates continual healing post procedure. Pumpkin Spice moving to Clayton most likely August. 

Solo Traveler

/in /by

FNGs:none

Warm Up: GM, windmills, willy mays hays, lunges, sir fazio, seal clap and overhead clap. 

The Workout: I’ve read through the backblasts for Sheepdog and there was a mention of stairs. But YHC couldn’t find them and running solo decided to modify a bit.

4 rounds

1 lap around the school stop halfway at the playground for 20 merkins, 5 pull ups, 15 squats and 15 inverted rows. Continue lap to the front of the school for 15 dips, 15 urkens, and 15 durkens.

Repeats for 4 rounds

Ended the last round at the front of the school for 10 mins of core that included WWII, heel taps and LBCs.

Mary: light stretching

Announcements:none

T-Claps (Recognition):none

Prayer:none

PTrot: 7’s and a WOD

/in /by

7 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 /by

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:

  • 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:

  1. Curls for the Girls

  2. Rut-rows (bent-over rows)

  3. Overhead press

  4. Tris for the guys

  5. Toe taps

  6. Bus drivers

  7. SIMBAs

  8. Goblet squats

  9. Plank hold slap KB

  10. 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 /by

8 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 /by

3 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 🏃🏻🎲