Audible at Mutiny

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FNGs:  none BUT welcome back Snip!

Warm Up:  Run around the pitch.  Circle up for Michael Phelps, 25 SSH, 10 daisy Pickers, fozzio Arm Circles (F/B), HB, IW, Static Arm stretches.

The Workout:  Q showed up on time with a game plan but was not feeling it; shared his concern with Gump.  Immediately called an audible from a boot camp workout with rocks to a game of Ultimate Frisbee!  Dropped Frisbees and Frisbees out of bounds resulted in 3 rep exercises (various).  Scores resulted in 10 count exercises.

Mary:  Each PAX called out a core exercise ranging from Pickle-pounders to American Hammers.

Announcements:  CSAUP (Greenville), Salamander game, BRR Training…See Slack/FB

T-Claps (Recognition):  Norm – two weeks of Army training completed.

Prayer: Horrible murder-suicide tragedy in Norm’s Unit; Injured PAX; Silent prayers; Family members with cancer.

EC:  The Natural

Always an honor leading such a fine group of HIM!

That was the Warm-up?

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Answering a call on FB, this HIM stepped up and led 15 PAX at Mutiny on this glorious humid morning.  Thank you FedEx/LipSync for the opportunity; always an honor to lead you men.  Arrived with 2 mins to start, planted shovel flag, showed the PAX my kid’s old Dora the Explorer towel for some motivation and promptly began beat down at 0530.

FNGs: None

Warm Up:  Jog around track.  Circle up for SSH, Cotton-Pickers, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles, Static stretches.  Q, coming off a 2 week hiatus from the gloom, mixed up a few exercises (names) but stayed on course.  Dropped down into a 10 count merkin, throwing in some R/L arm raises, R/L leg lifts and proceeded to rinse and repeat 4X after moving 90 degrees after each set.  And THEN the workout began.  Shoulders burning.

 

The Workout:  Mosey to snack shack for Australian MC, People’s Chair Both 10CC, Rinse and Repeat.  (Very slippery). Mosey to parking lot, quick feet on curb switching from R-L foot lead foot halfway down parking lot.  Squat hold for 6.  Frankensteins to the round-about.  PAX grabbed a piece of curb in plank position and began an Indian run in the plank position moving to the right initially (side to side), back to the left, right, left until shoulders were shredded.  Mosey to the rock pile for medium or smaller rock.  Lined up in one line on soccer field.  Executed the following rock exercises (10 count/10 count cadence):  curls, triceps extensions, rut-rows, bus drivers, goblet Squats, O/H presses, O/H Squats, side to side.  Took 5 steps in between each set making our way to the other side of the pitch.  Dropped rocks.  Jog to the center pitch, come back; jog to the end of the pitch, come back.  Rinse and repeat rock exercises however, Q had PAX move to the right 2 or 3 spaces in between sets changing their rocks.  John Cusack to the center point in field.  On your six.  Executed the following rock exercises:  chest press, skull crushers, H2M, WWII, LBCs, 6 inches, 45 deg, 90 deg, (leg lifts while holding rock above chest or extended over head).  John Cusack to rock pile.  Squat hold for 6.  Run sideways L/R back to the tennis courts for Mary.

Mary:  Yoga poses and have a nice day.

Announcements:  Sasquatch- See FB/Slack.  Deadbolt 5 yr anniversary this week; Gump’s 4 year celebration this week Q ing multiple sites.  Funeral/wake for Double D’s Dad today in Garner at 11:00 am.  PAX – please use q-sheet sign-up

T-Claps (Recognition):  all the PAX who gave 100% today

Prayer:  Double-D’s dad passing; Noah’s Ark’s M (illness/rest for family); PAX injured; PAX family.  Q took us out in prayer.

Rounds of AMRAP

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PAX: Breach, LED, Doc, Modify, Gump, Yosemite, Fonzie, Noah’s Ark, Fram, FedEx, Stovepipe, Finkle, U-verse

EC: Yosemite, LED, Fonzie

FNGs: U-verse and Finkle

Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10, Fozie Arm Circles x 10 F and R, Stretches,  moseyed to the track for some Frankensteins, Butt Kickers, High Knees, and Carioca

The Workout: Circled up in the parking lot behind Club Wox for circuits of 5 exercises for 30 seconds of AMRAP, 15 seconds of rest for 3 sets.

Round 1:                                                                                    

1) Shoulder Tap Merkins

2) Alternating Side Lunges to Squat

3) Mountain Climbers

4) Kick Ups

5) Burpees

 

Round 2:

1) Stationery Sprints

2) Freddy Mercury

3) Alternating Forward Lunges

4) Rotational Side Planks

5) SSH for the 1st set, Seal Clap SSH for 2nd set and Burpee no push up for 3rd round

 

Mary: LBCs, Heel Taps, American Hammers, Homer to Marge, Pickle Pounders, and 10 burpees no push up

Announcements: Gump will be Qing not 1, not 2, not 3, but 4 workouts next week as he celebrates 4 years of F3

T-Claps (Recognition): US Women’s Soccer Team for 2nd straight World Cup and all the Pax that did the 1776 workout on July 4

Prayer: Noah Ark’s wife, unspoken

Diego!!! They keep coming in!!

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PAX: LED, Fonzie, Potts, Dauber, Doc, Banana Seat, Noah’s Ark, 16-Bit, Cupid, Norm, FedEx, R-22, Stovepipe, Modify

EC: LED, Fonzie, Cupid

FNGs: None today

I was excited to be back from vacation and getting to Q Mutiny on a somewhat less humid morning.  When I pulled into the parking lot I was surprised to see a good number of vehicles already parked, I was assuming that LED’s post of an earlier start time and more miles for EC got some Pax out of bed, but I soon realized that some of the vehicles belonged to some early birds working the track. Sadly they were not F3 and I was thinking that maybe we’d be our regular group of 6-8 but as 5:30 approached more cars started to pull in for a total of 14 Pax and, since I didn’t put up a pre blast, at 5:29 Banana Seat yells out “ Who’s Q-ing this thing?” I step forward and circle everyone up for warm up.

Warm Up: SSH, Cherry Pickers, Fozie Arms Circles, Stretches, Lap around the track

The Workout: Told the Pax to partner up, P1 had to go to rock pile to pick a rock while P2 did squat hold. Decided to do a Diego, which is like a Dora but just a harder.  The exercises consisted of 100 merkins, 150 overhead press with rock, 200 LBC, 250 curls for the girls with the rock and 300 squats with the rock. After picking up the 6 and returning the rocks we moseyed over to the tennis courts for some suicides which consisted of bear crawl to end of first court to do 5 burpees and then crawl bear back, then sprint to the end of second court do 5 burpees and run backwards back.

Mary: American Hammers, Homer to Marge, LBC, Pickle Pounders, etc……

Announcements: Follow Crablegs on social media as he travels across the country to different baseball stadiums on ALS baseball tour

T-Claps (Recognition):

Prayer: Crablegs while he and family travel, Noah Ark’s wife recovery, Shedder and all that are injured

Ultimate at Mutiny

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Sorry for the late backblast, forgot on Monday and Tuesday was swamped.

EC: Cupid, Fonzie, LED, Pikachu

FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.

Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite

I’m pretty sure I am missing someone for sprints…please let me know and I can add them.

When did Dauber get here?

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FNGs: Splenda and Seagull

Warm Up

A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.

 

The Workout

  • Line up on the tennis courts for: wheel barrels, bear crawls, crawl bears, crab walk and reverse crab walks
  • Run to rock pile, grab rocks and then line up on soccer field for fun with rocks consisting of curls for the girls, ruh rohs, triceps extensions and LipSync’s 8 step full body lift that is actually only 6 steps. Between each arm exercise run to other end of field and back which included one 10 set of merkins for one of the runs because we were 20 minutes into the workout and haven’t done any merkins.
  • John Cusack to parking lot for down and back Bearly Curling.
  • Return rocks and separate into 2 groups of 8 so each brother can do 10 abyss merkins between 2 picnic tables while the other 7 did various experiences consisting of LBCs, WWII and monkey humpers
  • Run to little pavilion for 10 dips and then run to tennis courts for Mary consisting of Freddy Mercurys, low slow flutter, American hammers and 1 minute of have a nice day.

 

Mary

  • Freddy Murcury’s
  • Low, slow flutter
  • American Hammers
  • Have a nice day

Announcements

Refer to Slack

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.

Should Have Stayed In Bed This Muggy Morning

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PAX: Potts, Fram, Doc, Gump, Cupid, FedEx, Norm, Modify

EC: Cupid

FNGs: None

Warm Up:

SSH x 15

Fozie Arm Circles x 10 F and R

Daisy Pickers x 10

Plank Jacks x 10

Stretches

Lap around the track

The Workout:

1

  Urkins

  Derkins

  Dips

2

  Bear crawl suicides

  Body weight squats

  Bunny hops

3

  Lateral burpees

4

  Squat to curl

  Curl to press  

  Squat to press

  Press to tricep ext

Mary:

  American hammers               

  V sit kick outs

  Low slow flutters

  LBC

  Homer to marge

  Toe taps

Announcements: Two new AO starting up, one this week (Wednesday at Womble) and one next week (Tuesday at Falcon Park). Check Facebook and Slack for other announcements.

T-Claps (Recognition): Cupid for running 13 miles at Crazy Train and Bond Brothers Brewery for having their 1K Flip Flop Run over the weekend

Prayer: For those still recovering from injuries, Crablegs, 16-Bit and his family, and FedEx’s son.  Sorry if I forgot any

June Ultimate

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EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt

A very late backblast for Ultimate at Mutiny

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FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.

Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work