Workout Die @ Mutiny
Posting this one late for LipSync – details are very blurry. 12 sided workout die was in play for lots of burpees, SSH, merkins, etc. Did some bearly curling in the back parking lot as well.
Slide To The Left
PAX of 10 came out on a slight humid morning for a beatdown.
Lipsync, Modify, Banana Seat, LED, Wrangler, Norm, Fonzie, Gump(RESPECT), R-22, Fedex
Warm Up: Took a lap around the track with stops at the soccer benches for irkins, dirkins, and dips and the wall at the shelter for more urkins, derkins and dips. Then circled up for SSH, IW, HB, Fazio Arm circles and stretches
The Workout: Mosey’d over to parking lot where we partnered up and started with patty cake merkins, then bear crawled to the middle of the parking lot for leg throw downs. I called an audible, instead of bear crawling to the island, I told the pax to partner wheel barrel to the island instead where one partner did superman hold while the other did burpees. Partner wheel barrel to last island mountain climbers and skaters. Mosey’d to rock pile and then to picnic tables for some curls, tricep extensions, overhead press, rut rows, floor chest press and merkins. Did two rounds of this rotating two rocks to our left. Indian run to tennis courts for Mary and COT.
Mary:Pickle pounders, LBC, Low Flow Flutters, American hammers, called on R-22 for box cutters and Banana Seat finished with bear crawl, crawl bear and sprints across the tennis courts.
Announcements: Carpax CSUP 10/20, CBC Beer Mile 10/13, HSM 11/17, Darby Challenge
Prayer: Double D’s Family, Crablegs, Josh Hefner’s grandfather(sorry can’t remember F3 name)
Mutiny – True Grit
Warm Up: Nine men showed their True Grit this morning at Mutiny. Pax included Farva, LED, FedEx, Modify, Gump, R-22, Noah’s Ark, Natty Ice, and your Q, Dauber. Got things started before the rains came with a steady jog around the soccer field. Circled up for SSH, GM, CP, FAC, HB and IW.
The Workout: PAX partnered up (Q-solo) and performed a DORA consisting of 100 merkins, 200 LBCs, and 300 squats. One partner performed the exercise while the other partner ran hill repeats to the light pole near the parking lot; most PAX kept running an extra 15 yards to the end of the parking lot. PAX helped the six finish squats or held plank. PAX followed Q up/down the curb to the end of the parking lot. PAX grabbed the curb and cranked out 10 erkins and 10 Derkins. PAX bear-crawled up the parking lot, performed 10 American hammers, bear-crawled back down the parking lot, rinse and repeat with merkins and derkins. Frankensteins and lunges back up the parking lot, Al Gores until all PAX came in. Ten burpees OYO. Moseyed to the wall for B2W. PAX crawled under each member on the wall. PAX cranked out more LBCs on the wall and concluded with a 30 second count of B2W.
Mary: Headed over to the shelter for core work. Each PAX called out their favorite exercise for a 10 count. Exercises included: pickle pounders, American hammers, Box-cutters, low-slow flutters, 6-inch counts, diamond merkins, Freddie Mercury, reverse LBCs, … finished with stretching.
Announcements: Recognized some great runs put in by our F3 brothers at the DD 5K on Saturday. Loved hearing “go F3” by many folks throughout the run; really excited helping bring in Dumbo with our flags – wicked cool moment. 5Yr Anniversary reminder. Congratulations to Mr & Mrs Natty Ice celebrating 10 years of marriage.
Prayer: Lots of kids heading back to school; prayers for Dauber and his kid heading back to college today; prayers for Reconciliation; prayers for health recovery for our injured brothers; Message focused on raising successful kids. Dauber shared a podcast he listened to learning that many successful kids share a bunch of things: discipline, goal-setting, perseverance, failure – yes failure (they learn from it) and GRIT. Grit is hard to define. I saw 9 PAX show true Grit today, showing up with storms brewing in the distance, giving 100%, over-coming both physical and mental challenges. As parents, our kids are always watching us. Set the example, set some goals, give 100%; when you fail, learn from it and move on. Grit is good.
Better Late Than Never
A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.
Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls
The Workout:
4 Corners of the field:
- Merkins x10, Sidestep to next corner, Diamond Merkins, Sprint to next corner, Twisting Merkins, sidestep to next corner, wide merkins, run backwards to next corner
- Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
- Lunges x10, Karaoke to corner, corner lunges, run to corner, backwards lunges, karaoke to corner,
Bleachers: Irkins, Dips and Dirkins – Rinse and repeat
Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each
Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH, Box Cutters.
Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey
Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.
It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.
Loading Up the Animals 2×2 on the Ark
VQ Noah’s Ark led them 2×2 before the rain came. 12 pax followed the lead.
Warm Up: Good mornings, cotton pickers, L arm/R arm stretches, LOR/ROL hamstring stretches, FOC, and SSH
The Workout: Ran lap around track to bleachers. All pax 10 count of erkins, derkins, dips , and step-ups. Mosey to 1st shelter for a 5 count typewriter on the brick x3. Mosey to rock pile to get medium size rock (unless you’re Lipsync and you favor Minnesota). John Cusak to the rear parking lot for bear bowling ( bear crawl pushing rock) to end of lot 4x stopping at each end for an exercise. 1.) 5 burpees, 2.) 10 lunges, 3.) 15 merkins, 4.) 20 squats. Front runners picking up the 6. With all in a line with rocks, 1st pax carries 5 gallon bucket filled with rocks to other side of lot and back while each pax takes turn calling a rock exercise until all have carried the bucket. Return rocks and then Indian run back to tennis courts with last guy carrying the bucket of rocks to the front. BTW with each pax crawling through the tunnel.
Mary: Freddie Mercury’s, Pickle pounders, LSF, box cutters, and American hammers.
Announcements:
Prayer: Double D, unspoken, those with injuries, and the men & women that have fought for our freedom to come together as we do.
11 PAX Brought Their “A” Game to Mutiny
Warm Up: After a slow run around the track with storms looming on the area, Noah’s Ark circled up the PAX and led us in warm-up. The exercises consisted of SSH, Arm stretches (LOR, ROL), Crossed-legged stretches, Cotton-Pickers, Imperial Walkers, Hillbillies, and Good Mornings. Excellent leadership on the spot by Noah’s Ark when he was asked to lead the Warm-up! Thank you!
The Workout: PAX increased their cardio by utilizing quick feet on a curb for an extended distance leading into side-stepping Left to right and returning Right to left until covering a considerable distance of a parking lot. Dauber’s nimbleness and uncanny ability brought tears of joy to LipSync’s eyes questioning the age of the Q. At the circle, the men began a bear crawl and headed to a rock pile after making a half loop. PAX brought their medium to heavy rock to the shelter, placing their rock on the picnic table. PAX performed a variety of exercises using the rock including 10 counts of overhead presses, squats, arm curls, tricep curls, etc. Between sets, PAX rotated positions and either performed 10 counts of derkins, erkins, dips and merkins (on the ground and between picnic benches). To keep the cardio up, PAX took a break from the rocks and began running/skipping around the soccer field. PAX recovered at the shelter only to find more rock exercises but this time executed from their six. Sets included, tricep curls, o/h presses, Homer to Marge, etc. More rock activites ensued once back on their feet. A final Indian run with one rock (great audible Puddles) was implemeted with each PAX carrying the rock at least once over a two-time run around the field. Post run, PAX lined up for some lunges before returning the rocks back to the pile. PAX lined up again and began performing Frankenstein leg kicks, open windows with their hips, and “simulated” tire jumping at Gump’s recommendation while heading back to our starting point. Planks, followed by 10 Merkins were added in for fun. Finished the workout with Balls to the Walls 2X ( 25 second count, rest, followed by an additional 24 second count representing Dauber’s magical 49 years).
Mary: FedEx called 10 Burpees OYO. PAX were spent; They had brought their “A” game.
Announcements: Greenville CSAUP; F2 followed at the Bagels Hospital
Prayer: Noah’s Ark wife – dental; H1N1 – MCL injury; CrabLegs; spoken and unspoken prayers. Dauber asked everyone to be NICE, do something for someone else, be committed to being better husbands, fathers, brothers, sons, etc. Be beacons of Christ – Let His light shine through Us.
PAX: Natty-Ice, FedEx, Gump, Noah’s Ark, Puddles, Vespa, Butterfingers, C-Dog (Sea Dog), R-22, LipSync, Dauber
Dauber – Guest Q (very much grateful for this opportunity to lead these fine men in the gloom as the rains held off for exactly 45 mins during our beat down).
The Dauber Deception
We had a PAX of 12 for an impromptu game of Ultimate Frisbee (we are hooked)…sorry Pikachu! Welcome FNG Butter Fingers!
Warm Up: It’s called Ultimate Frisbee.
The Workout: Two teams of 6 played in the dark with lots of drops. Each drop we did 3 Merkins during the first half and 5 squats the last half. Each team that scored called out an exercise of 10 from LBC, Freddie Mercuries, Star Jumps, and more Merkins among many others. The faster the exercises are completed, the faster the offense can out maneuver the defense.
The score was close (always within 2 😉 ) but in the closing minutes, the other team pulled a “Dauber Deception” by throwing the kickoff out of bounds and faking the other team out by planking. This caused confusion and the last throw was sent sailing out of bounds to end the game.
Mary: Lots of abs during the game.
Announcements: Kenny’s Grave on Thursday mornings, new Yoda AO is scheduled to start up Tues July 23. Working on specific details to follow. Dauber turns 50 next week!
Prayer: Brexit’s friend. Reach out to those PAX we haven’t seen in a while. Gump closed in prayer.
Gump’s Vacation is Over, So is Summer?
We had a 7 PAX come out for Gump’s Back from Vacation beatdown. The weather was almost “nippley”.
Warm Up: SSH, IW and HB, some Moroccan arm thingy, stretches as we moseyed to the field.
The Workout:
- Started with 10 Merkins, side-stepped across the field, 10x wide Merkins, side-step across field, 10x Irkins, backwards run, Diamond Merkins, Lunges/Bear Crawls across field, 10x Twisting Merkins, High Knees Skipping across field
- Split into groups of two – 20x Jump Pullups, Swing Knee Tucks, Squats (low and slow) with Dips, Freddie Mercuries, rinse and repeat
- Grabbed some big rocks from the creek – 20x Curls for the Ladies, Squat jumps, moved left to the next rock, 25x overhead tricep extensions, skiers on each leg, 20x Rut-rows, 20x swing kicks, repeat
Mary: Around the horn of Burpees, Freddie Mercuries, LBCs.
Announcements: A Yoga AO starting up mid July, Kenny’s Grave starts on thursday
Prayer: Lots of PAX injuries
Fuquay Frisbee Challenge
We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.
Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.
The Workout: We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!
Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.
Announcements: July 4th Convergence, A Yoga AO starting up mid July
Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs