Lost Treasure

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FNGs: 1 new guy who moved from Charlotte. Named him GeekSquad

Warm Up: gm, ssh, wmh, sir fazio, imperial walkers, hill billies, seal clap, overhead clap.

The Workout: Arrived at Mutiny early to check out what the site had to offer. I had a few ideas based on previous backblasts and google maps. Abacus and the FNG arrived so we started warm-ups.

Main Event:

20 AMRAP at the playground

10 squats, 10 lunges, 10 merkins, 5 pull ups, 5 burpees

Run to the stop sign next to the tennis courts and back to the playground.

10mins of Core (45 on / 15 off)

pickle pounder, lbc, 6 inch hold, heel taps and homer to marge

Mary: light stretching

Announcements: none

T-Claps (Recognition): Lipstick for picking a whole week of Q spots

Prayer: kids returning to school

Hill Loop of Mutiny

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7 lucky crew members showed up to the Mutiny this gloom not knowing what they’d signed up for. YHC kept the plans buried like treasure in the pre-blast, and the PAX found out soon enough: three trips around the Loop, and a wet hill with a grudge.

Warm-Up

Circled up for:

  • SSH

  • Good Mornings

  • Don Quixotes

  • Imperial Walkers

  • Hillbillies

  • Sir Fazio (fwd + rev)

  • Seal Claps

  • Overhead Claps

The Thang

Ran the loop around the soccer field 3 times. One exercise at each of the 4 corners, with a different mode of transportation to get you from one corner to the next:

  • Corner 1 — 10 Merkins. Travel to the next corner: Bear Crawl on lap 1, Crab Walk on lap 2, a BC/CW combo on lap 3.

  • Corner 2 — 15 WWI Sit-ups Mosey to the next corner.

  • Corner 3 — 10 Lunges each leg, IC. Then straight into the hill: up backwards to the nearest fence post at the top, back down backwards, 1 burpee on the pavement at the bottom, then up to the third post (skipping one post on the way), down forward. Laps 1 and 2 ran the full sequence with the burpee. Time was short by lap 3, so the crew ran it forward up and down only, no burpee, to get us through the rest of the workout on schedule.

  • Corner 4 — 5 Burpees Mosey back around to Corner 1 and go again.

Mary

Popcorned exercises across the group: Low Slow Flutters, Pickle Pounders, Homer to Marge, American Hammers, Box Cutters, LBCs, Windshield Wipers.

COT

Announcements: Ruck Sack raffle still ongoing.

T-Claps: UTI named Nantan. Congrats!

Prayer: Prayers for Flip Phone and his family, mourning a recent loss. Prayers for Jolly (and family) as he moves through a season of major transition — retiring from the Navy and starting a new chapter.

Closing Remarks: Proud of this crew. Nobody knew what the Loop had in store and everybody showed up anyway — that’s the whole point. The hill doesn’t care how many times you’ve run it, it’s still going to be there tomorrow. So are we.

YHC out.

Shiver Me Timbers

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Ahoy, ye scallywags! Five seasoned swashbucklers arrived at Mutiny at the crack o’ dawn, keen on an early morning quest fer shiny loot. We followed the faded parchment map and successfully unearthed the hidden booty!

Workout Overview

  • AO: Mutiny (Honeycutt Park)

  • Style: Boot Camp (45 Minutes)

  • Equipment: Bring your own “coupon” (cinder block or heavy rock from the woodline)

1.The Warm-A-Rama:

Mosey a lap around the park to wake up the legs

  • Side Straddle Hops (SSH)

  • Imperial Walkers

  • Hillbillies

  • Frankensteins

2.Thang 1: The Court Grinder:

Mosey over to the courts. This is a stacker-style challenge across the corners:

  • Corner 1: 10 Stack ’em Merkins

  • Corner 2: 10 Merkins + 20 Stack ’em Squats

  • Corner 3: 10 Merkins + 20 Squats + 30 Stack ’em Crab Cakes

  • Corner 4: 10 Merkins + 20 Squats + 30 Crabby Patties + 40 Stack ’em Jump Squats

3.Thang 2: Coupon Dora 1-2-3:

Pair up, run to the drainage ditch where the rocks are, and dig through the weeds to get a rock for each person. Head to the dead end that juts out from the traffic circle. While Partner 1 completes reps using the rock, Partner 2 John Cusacks or rifle-carries a smaller rock around the circle and back. Switch off until the team hits the total reps:

  • 100 American Hammers IC

  • 200 Weighted Lunges 

  • 300 Overhead press

 

Mary:  Not alot of time left so we touched our toes.

 

Prayers:  Rico asked for prayers related to upcoming legal decisions.  

 

Announcements:  Sombrero working on a new date for volunteering with Holly Springs

Mutiny Q’em all ✔️

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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

A Pirate’s Life – 5 Years in the Gloom

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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/

More Mutiny Murph Prep

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Warm up: GM, SSH, WMHs, mtn climbers, copperhead merkins, copperhead squats, sir fozio arm circles

Mosey down to playground
Run up to circle near shelter and back
5 rds – 5 pull ups, 10 push ups, 15 squats
Run
4 rds
Run
3 rds
Run
2 rds
Run
1 rd

Mosey to shelter for Mary stretches

Nice jobs PAX.
BS out!

Smoked Shoulders

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FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.

The Workout:

4 Rounds

Heavy Jump Rope Timer – 100Overhead Press – 60# SandbagChest Press – 80# SandbagChoose your own adventure station: (80#Sandbag Burpees or 165# Sandbag Tombstone Sumo Squats)Battle Rope – Individual Arm Alternating

Mary:
#corechallenge with the instructor

Announcements:

Manion WOD 5/2/26 Ting Park

T-Claps (Recognition):

@sombrero for sticking pushing through and recovering

Prayer:

@bananaseats M, she injured her elbow and praying it is a minor injury.  Also praying for patience and strength to make good decisions for ourselves and others.

 

Mutiny Murph Monday

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FNGs: none

Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins

The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time. 

Mary: stretching 

Announcements: Q sheet, Memorial Day Murph coming soon

Prayer: Forceps dad passed away from cancer 

Thanks for allowing me to lead such a fine group of men. 
BS Out! 

Huffin’ Pollen @ Mutiny

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5 PAX huffed pollen at 🏴‍☠️Mutiny🏴‍☠️ as we worked our way through stations while 2000s pop-punk sound waves filled the air.

Well done!
Banana Seat Play-Doh Abacus the OG Sombrero

Image-from-iOS

BOARDING ACTION!!

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FNGs: N/A

Warm Up: The Usual. F3 Mission Statement and 5 core principles were stated correctly.

The Workout: in today’s gloom we ran a competition pitting Queen Anne’s Crew (Gump, Flip Phone, and Finkle) against Vane’s Rebels across 4 stations of equipment and body weight exercises. With the help of a 50 second tabata timer, members of one crew would lift the heavy things and put them down (farmer carry, kettlebell swings, sandbag burpies, and curls for the girls) while the other crew did body weight exercises of their choosing (too many to name). The crews would switch and see if they could lift up heavy things better than that of their rival crew. 

See history lesson on Blackbeard and Charles Vane below.

Mary: No time!

Announcements: None

T-Claps (Recognition):

Prayer: Prayers for injured PAX and PAX on the job-hunt.

History Lesson: Blackbeard vs. Charles Vane

Charles Vane and Edward Teach — better known as Blackbeard — were both prominent pirates operating in the Atlantic during the early 1700s, and their rivalry stemmed from competition over territory and resources in the Caribbean and along the American coast. Vane was known for his brutality and refusal to accept pardons, while Blackbeard cultivated a fearsome reputation through theatrics and intimidation. Towards the end of Blackbeard’s life, the two were competing for dominance in pirate havens, and Vane’s aggressive tactics alongside Blackbeard’s declining influence created tension between their crews. Though they never directly clashed, their rivalry represented the cutthroat nature of piracy in that era — fitting inspiration for today’s beatdown.