Stack’ems and Slides…upside down

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9 PAX and a glowing dog showed for Mutiny. The 4 A.M. storm left the weather feeling nice for about 10 mins. No Red October today so all the PAX got BS. Thoughts of going back home were expressed but the pax held strong. Missing a lot of the regulars today. Here is what we did.

Warm Up:
Lap around track
Air squared x20 IC
Mtn Climbers x20 IC
Good mornings x10 IC
Willy Mays Hayes x10 IC
Then out to main road

The Workout:
Indian run down to gas station
Stack’ems up the hill
1 – 5 burpees
2 – 10 squat jumps
3 – 15 merkins
4 – 20 alternating lunges
5 – 25 plank jacks
Run to top, do #1. Run back down, do #1.
Run to top, do #2. Run back down, do 1 and 2.
Etc…
Indian run back

Tennis court
BTTW shuffle with shoulder taps
– shuffle to right, 5 taps each side, shuffle left, 5 taps
– Fence sit hallelujahs x10
– Rinse and repeat

Mary:
Freddy Mercury arms crossed x15 IC
Side raises x10 each
American Hammer x15 IC
Pretzel x10 IC each
Superman x10 on Q up/down

Announcements:
FV Ruck event coming this Fall
SW swap week in the works

T-Claps (Recognition):
Fram with EC

Prayer: Clays family
Gamecocks niece out of nicu
Norms unit has covid guy on life support

Strong work today men! Appreciate the lead.

BS Out

RUNNING THE CIRCUIT

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FNGs: None
Warm Up: Arms and legs stretches, Daisy pickers, SSH, Imperial walkers, Hillbillies, FAC
The Workout: A circuit of 10 exercises were set up starting from the restrooms down to the shelter near the playground. 20 LBCs, 15 Wonder bras, run to next exercise of 10 Burpees, lunge to weights for 15 curls and 15 overhead presses, run to circle drive for some bear bowling 1/4 way around the circle, running to the picnic tables for 20 sitting back pulls with bands while partner held plank, 20 squats followed by some coyote ugly. Run back up to the restrooms to rinse and repeat until time ran out.

Mary: Joined by LED & Fonzie from Red October.  Freddy Murcurys, Homer to Marge, pickle pounders, 6 inch hold then spread em, back to 6 inch hold and then 45 degrees, spread em and back to 6 inch hold. Diamond merkins, and WWIs.
Announcements: New AO, (sorry Gump I forgot the name), mulch signup for Bass Lake
T-Claps (Recognition):
Prayer: Fumungas family with a sudden unexpected death. Struggling relationships.

Better late than never?

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Apologies for the lateness of this BB but hopefully late is better than never. We had a good start to the week at Mutiny/ Red October and it was YHC’s honor to lead for Fedex who had to be at work early. Thanks for the honor to lead and I hope those who were there got their money’s worth.

EC: Norm – all alone… *sigh*

FNGs: None

Warm Up:

Courtesy of Fram…
SSH x 20
IW x 20
Hillbillies x 20
Toy Soldiers x 10
Daisy Pickers x 10
Sir Fazio Arm Circles – x 10 forward/ x 10 reverse

The Workout:

Partnering up was easy with 4 of us so once we chose our partners, the beatdown commenced…
P1 runs while P2 does exercise – P2 catches up to P1 and switch – first partner to finish does 2nd set of exercise – each partner does 2 sets

Between laps: 20 each of dips/ derkins/ Irkins

Lap 1: 20 Merkins (single count)
20 x irkins/ dips/ derkins
Lap 2: 15 squat jumps
15 x irkins/ dips/ derkins
Lap 3: 10 crab cakes (5/ leg)
10 x irkins/ dips/ derkins
Lap 4: 10 WW2’s
10 x irkins/ dips/ derkins
Lap 5: 10 Carolina Dry Docks
10 x irkins/ dips/ derkins

Mary:

Mary: Yoga stretches with Dauber

Announcements:

Martinis mom’s funeral today at 11am
Rune

Prayer requests

T-Claps (Recognition):

Red October Q was Dauber who was joined by Gump and Fram.

Prayer:

Covid/ front line workers/ riots
Fram had to put their dog down

Back in the gloom never felt so good!

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FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.

The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows

2x – squat hold/squat jumps

2x -sumo squat holds/ sumo squat pick ups

2x – single leg squats/ lt dans

Passed the mic to Fedex for

2x – of 15 rep Erkins,derkins, and dips on the wall

3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.

Mary: American Hammers, homer to marge, Superman’s, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.

COVID Friendly at Mutiny

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We had a good morning at Mutiny/Red October with a total of 9 PAX. Five of them opted for kettlebells at RO while the remaining 4 opted for a boot camp beatdown that was COVID friendly from the size of the groups to the nature of the workout.

It all began with EC featuring LED, Buttermilk and YHC and a slightly modified route.

Once returning to the parking lot we had a few minutes to offer a COVID-friendly greeting and it was game on.

FNGs: None

Warm Up:

Mosey around Club Worx followed by Good Mornings, Windmills, Sir Fazio Arm Circles, Frankensteins, Imperial Walkers, Hillbillies, and SSH.

The Workout:

We moseyed to the rock pile so we could each grab our very own medium-ish sized rock. 3 PAX did an AMRAP exercise utilizing the rock while the 4th PAX ran to the end of the parking lot and back, then the next PAX would run while the other 3 did another exercise…

Round 1: Goblet Squats
Round 2: Curls for the Girls
Round 3: Overhead Press
Round 4: Tricep Extensions
Round 5: Rock Lunges
Round 6: LBC’s (w/rock)
Round 7: Wonder Bra’s
Round 8: Irkins on the picnic tables
Round 9: Dips on the picnic tables
Round 10: Merkins

Rinse and Repeat one time…

We then moseyed to the playground for a mini-circuit of Derkins, Pull-Ups, Leg/Ab Extensions (using the swing), and Step-Ups.

Rinse and repeat one time then it was time for Mary…

Mary:
We started off with some American Hammers while we waited for the RO crew and Dauber then took over. After some chill cut plank work and a couple of yoga stretches, time was up.

Announcements:
Stay tuned to FB and Slack for updates on upcoming events in light of the rapidly changing COVID situation.

T-Claps (Recognition):
Thanks to all who came out for EC and the main event. Let’s continue to encourage each other and hold each other accountable through the next few weeks in light of the pandemic.

Prayer:
Those who are sick with COVID.
That the pandemic will end sooner than later.
For the sanity of parents while kids are out of school for at least the next couple of weeks.

Let’s look out for each other and our neighbors!

Did someone say…Do a Movie?

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I pulled in at Honeycutt Park at what I thought was 5:20. At least 7 vehicles in the parking lot. Noticed shovel flag already planted. I quickly looked at my watch to see if I was late. Pumps had texted me just as I arrived and asked: Is everybody running? Evidently…EC was in play with what appeared to be 6 vehicles. I was relived since I had the Q. I would not live it down being the Q and late.

EC: H1N1, LED, Fonzie, Butter Milk, HOA, Fedex

FNG: Chris (H.O.A) Welcome

Warm Up: As we struck off for a mosey a lap around the club work a truck pulled in HOT. Could not tell who it was. . Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

We separate into Munity & Red October. Duaber had the Q at Red October and LED joined him.

 

The Workout: Moseyed to the rock pile and YHC advised to get a smedium rock. Rock would be traveling with you. Over to the soccer field where the following took place:

IC 20-Curls for The Girls, John Q to middle of field, 15-Merkins, Sprint back to start, 20-Tricep Extensions and sprint to middle of field, 15-hold Plank alternating rock taps, sprint to start, 20-Squats sprint to middle, 15- Merkins sprint back to start. This was a 3 rounder.

Moseyed to parking lot where we lunged with rock to middle of parking lot island, bear crawl with rock back to start. Repeato

Next PAX laid on our backs and formed a Train (every white line). Hold 6” while rock is above your head IC PAX would run in between start to finish with rock. We went through both sides of lot. IC various core exercises, hold rock 90 degrees, WWI. Dropped rocks for curb to curd work exercises. Merkins, Derkins and Erkins on my count. Returned rocks to rock pile. Lined up on curb for dips IC. Returned to parking lot area and bear crawled to every white line, Merkins from 1-6. Noticed Dauber was ready for Mary. Moseyed to tennis courts.

Mary: Dauber took Mary with several core exercises and ended up with some good stretching.

Announcements: Saturday F-V has walk at Noon starting at Mineral Springs. 1 Free beer at the end of walk. Dauber is putting together movie night (DO A MOVIE). Info to follow. Check Slack & Facebook

T-Claps (Recognition) to Butter Milk for bringing new FNG & for all those guys who got up early to put in the miles.

Prayer: Dauber sister involved in an MVC. Keep her in prayer. Fedex, wifes Mom, Health Issues. Wife is flying out. Pray for travel mercies and safety. Unspoken

After prayer it was brought to our attention that Norm was the reckless driver. 5-Burpees OYO!

It was an honor to lead! I appreciate the opportunity. Sprinkler

Ultimate Frisbee

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13 PAX  for some fun!

EC: Buttermilk, Norm, Martini, R-22, Beater and Breach

FNG– None

Warm Up:

SSH, Imperial Walkers, Hillbillies and 5 burpees OYO due to a tardiness

The Workout:

We broke off into teams, light color vs dark color shirts. It was very hard to see the frisbee this morning. I think the dark team won…just saying. Once the frisbee hit the ground…many times these exercises followed: merkins, lunges, diamond merkins, SSH and mountain climbers.

After talking with Yosimite I had the frisbee. Made contact with a few PAX and I had one that had cones…Great, everything was covered. Not exactly, HIM showed but forgot the cones! Not calling any names.

Mary: No time left.

Announcements: Buttermilk’s Church, Hope Community (Mina Project) is having a fundraiser. Selling boxes of cookies home-made. Support this worthy cause by sending Buttermilk message for order. Discussions of the safety of PAX playing ultimate since it’s so dark. Several are exploring some other options. More information to follow.

Prayers: Forceps Family, Armpits brother-in- law has MS/not doing well, Norm travel mercies rest of the week and Unspoken

A Pirate’s Life at Mutiny; Zamboni Goalie #90; Welcome Armpit!

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FNGs: Welcome FNG Dave Mack, aka Armpit, also known as Doug in some parts.  A career USAF veteran, a fan of Ohio State too.  Gave him disclaimers.  Thanks R-22 for bringing him out!

Warm Up:  Had all 16 PAX run around the gym and circle up in the half circle for the following warmup exercises on this 47 degree clear day:  25 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Sir Fazio (F/R), 10 Seal Claps, 10 O/H claps.

The Workout:  PAX split up into two workouts, kettle bell or boot camp.  YHC was inspired by a recent beat down by our very own Pirate, POTS.  Rather than sandbags, we opted for Rocks.  Minnesota was MIA although LipSync tried finding it with his 40,000 lumen headlamp!  Karaoke / jog to the rock pile.  Grab a medium sized rock.  Line up in a straight line on the soccer pitch.  Dauber called out 10 or so rock exercises (20 count or 10 cadence count).  After completing one exercise, PAX dropped their rock and jogged backwards about halfway (some think it was more like 3/4).  5 merkins.  Jog back to their rock.  The exercises included:  Curls for the girls, rut-rows, O/H press, triceps curl, toe taps, bus drivers, SIMBAS, goblet squats, plank hold slap rocks, ground pounders.  Move to the cement sidewalk.  On your six.  Chest presses (multiple).  With rock above chest, hold 6 inches (20 cc), still holding rock, 10 chest presses, still holding rock, 45 degrees on legs (20 cc), 10 chest presses, still holding rock, legs 90 deg (20 cc), 10 chest presses, still holding rock, 6 inches legs off ground.  Arms burning.  Recover.  20 LBCs.  Good ams.  Return rocks to the pile.  Saw some sparks!  Toe taps on the curb.  Bear crawl to an island.  Frankensteins. Open doors for our hips.  Mosey to the wall.  Great mumble chatter re: emergency goalie, #90, Canes hockey game.  Look it up – amazing story!  At the wall, 15 cc BTTW, 15 cc People’s Chair; Runner’s Stretches against the wall.

 

Mary:  Joined LED and Red October PAX on the tennis courts.  Lots of ab work including pickle pounders, home to marge, LBCs, hello freakin’ dollies, etc.

Announcements:  Saturday service for Jon (Forceps’s kid) – Hope (Apex), 12-2; New updated Q sheet (sign up for every AO in SW)

T-Claps (Recognition):  EC guys; All PAX contributing to a great cause!

Prayer:  First responders, Military, Injured PAX, Relationships at home, Forceps and his family; LED took us out.

2nd F – Panera Bread to follow.

An honor leading you men in the gloom!  Love you guys!  -Dauber

 

There’s always one

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FNGs:none
Warm Up:SSH,windmills, good mornings, fazio arm circles, imperial walkers, frankensteins all in cadence. 5 late arrival burpees.
The Workout: broke off in two groups as Banana seat lead the red October AO.
mutiny began by using the bleachers to do 15 dips with 20sec IC pulse. 15 wrk is with 20 sec low position hold.  15 seeking.  Mosey to end of track where we ran up the hill backwards, ran back down and did ascending monkey squats to 7.  Mosey to concession stand.  Paired up and P1 did 10 London bridge  while P2 did squats. X 2. Moved to curb and P1 did 15 Mike Tyson’s while P2 did reverse lunges. Repeat dropping reps to 7. Mosey to tennis courts did 4 corners shuffling from corner to corner. At 1st corner 10 calf raises, 2nd corner 10 calf raises 20 SSH. 3rd corner the previous 2 and 30 prisoner squats, 4th corner previous 3 and 20 shoulder taps in cadance.  During this exercise mumble chatter was heard that “there is always one”.  I assumed that was directed me.  Glad to be that someone.
Mary: started Mary going around circle and each pax picking an exercise and 10 count.  Wondering where Red October was we went on search party and found them on other side of concession stand.  Joined up and with 1 minute left did AMRAP burpees.
Announcements: 5:00 AO Prison Yard at the new hilltop need more park At clubhouse. There will be toys. Address will be in post.
T-Claps (Recognition):
Prayer: Frams wife and baby, sprinklers mom and family

Q school 2020 KickOff

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Mutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.

FNGs: Welcome Pumps!

Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.

Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)

The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down

R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC

Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure

Improv due to time.
Fence walk ups x10IC

Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND

COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*

Try to meet and great anyone new or new to you. Get to know your PAX of brothers.

Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)

T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.

Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury

Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.

BS Out!