Wheel Racing at Mutiny this morning

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Arrived this crisp cold morning to set up all kinds of toys for the main event. Yesterday at the Ruck Pots joked and said “what are we going to do at Mutiny in the morning….since you have the Q…wheelchair racing. So I kind of took that theme and ran with it this morning.

FNG: None

Warm Up: Moseyed around the track. Circled up for side straddle hop, imperial walkers, hillbillies, seal claps, overhead claps and some stretches. No takers for Red October so LED joined our group. After Norm arrived a little late we did 5 Burpees in his Honor. LED wishes he had Red Octobered by himself!!!

The Workout: THANG 1: YHC arrived early with all kinds of toys. Set up 4 tires and paired up & cones were set up with exercises of 5 on each. Paired PAX had to roll tires to exercise cone, once exercise was completed you advanced to the next cone. After completing the last cone roll tire and run around circle. Reverse the order all the way back to start line. There was some no driving PAX this morning with the tires rolls!!

 

1st– Merkins

2nd Burpees

3rd Carolina Dry Docks

4th Squats

5th Lunges 5 each leg

6th WW1

7th Star Jumps

Once we made it back to the start line PAX was instructed to grab a coupon-tractor weights, Rocks, Railroad Iron or Pots grabbed the Pallet. Curls for the girls, tricep extensions 20 count down to 5. Then we rinsed and repeated 3x.

THANG 2:

Pallet push with your partner while the other paired PAX was bench press with railroad iron, tire jump and throw, farmers carry with tractor weights. All PAX rotated until we completed where we started.

Mary: Low Slow Flutter, Homer-to-Marge, Pickle Pounders and stretched.

Announcements: February 22nd Ruck at Hilltop NeedMore Park followed by Road-Side Trash Clean Up. Mark your calendar boys…it’s bad this time. We need all the help we can get. Momas House Moving to new location even bigger and still looking for a headquarters office in Fuquay.

Prayer: Roger Rogers friend (cancer), Fedex cousin in the loss of a love one leaving behind three children. Co-worker of mine friend, in the loss of mom leaving behind 6 children, she was 36. Brain aneurysm.

YHC took us out. Thanks for playing my shenanigan’s this am.

Many Hands Make Light Work

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YHC arrived at the AO at 5:27 to find one other vehicle in the parking lot.  Two other PAX arrived on foot.  No one identified as the Q so the decision was made that we would share the responsibilities.  If everyone took about 8 minutes we would get through the workout in just the right amount of time.  YHC took warm up and the first round, Double D went second, Spoonman took 4rd and Sparky brought us home.  Mary, along with other regular PAX (*cough*Sprinkler*cough*) figured it was too cold out this morning and didn’t show.

FNGs: None

Warm Up:

Lap around the soccer field and then circled up near the tennis courts for:

Good morning x10 IC

Windmill x10 IC

Daisy Picker x10 IC

Sir Fazio Arm Circle x10 IC forward and reverse

SSH x20 IC

The Workout:

16-bit Q:

YHC led us to the parking lot going down the hill for one of my new favorites, the crab boil.  We crab walked 4 spaces and did crab cakes x10 IC, crab walked another 4 spaces and did crab humpers x10 IC, and then the last 4 spaces and finished with crab jacks x10 IC.  We then did a round of 10 dirkins on the curb, 10 squats, 10 irkins on the curb, and 10 lunges IC.  After that it was a crab boil back up the lot.  When we reached the finish the Q was handed off to whoever wanted it next.  Double D was the first to speak up.

Double D Q:

Utilizing the same parking spaces DD called instructed us to bear craw two spaces, do one merkin, bear crawl another two spaces, do two merkins, etc.  Being there were 12 lines we ended up  with 6 merkins at the bottom.  We did a set of monkey humpers and then started our way back up the lot, this time replacing the merkins with burpees.  Once those were (begrudgingly) done we were led down to the round-about where we did a set of Jack Webbs start at 1:4 and finishing at 6:24 (merkins:air presses).  After that the baton was passed to the next volunteer, Spoonman

Spoonman Q:

We were split in to teams of two and were told that each team needed a rock.  Once rocks were retrieved we made our way back to the base of the parking lot.  Instructions were given.  Partner one would work on 100 goblet squats while partner two ran to the stop sign and back.  After the squats were done we did 100 overhead presses and then 100 triceps extension.  Kind of like a Dora.  Once done the rocks were returned and we handed it off to our last Q, Sparky.

Sparky Q:

We moseyed up to the pavilion at the top to do some legs.  The plan was to do four sets of leg exercises but, unfortunately, the clock only gave us time for two.  Each set consisted of step ups x20, calf raises x10 IC, 60 second people’s chair, and 60 second plank.

Mary:

She fartsacked

Announcements:

Double D guaranteed a great time on Wednesdays at School House in Garner at the Garner Senior HS.  10-20 men followed by a free breakfast.  How can you beat that?  If you have a free morning make your way our there and see what they’re up too.

T-Claps (Recognition):

All the men today for stepping up while being put on the spot to make up part of the workout.  It worked really well.

Prayer:

Double D’s mother-in-law who is going through the late stage of dementia and their family as they go through these tough times.

 

It was a great morning and a great start of the week.  It’s amazing what we can do when we work together.  Also, men, reach out to those guys that you know of that we haven’t seen in a while.  During some talks afterwards some old names were brought up that were followed by “man, I haven’t seen that dude in forever.”  Find out what they’re up to and get them back out.  They may need it more than we know.

 

010000

Ultimate Bloodbath

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Your YHC led this bloodbath 232-4 (OK,  it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)

 

Cadence Can Kill

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A cold morning over in the Quay this morning. YHC was very glad to see a few cars roll in while returning from a nice EC route still lit up by Christmas lights…cuz everyone knows YHC just can’t see so good! Turned out to be a co-Q with 6 PAX, as FedEx had an extra kettlebell and I had extra’s which gave everyone something of everything!

FNG’s: No.

Warm Up: FedEx led the circle. SSH x 25, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies, Michael Phelps, 5x Burpees.
The Workout: Kettlebell Thang 1st: YHC cooked up a 12/28 reps workout. Most Pax finished before FedEx took over the Q again. 12 Halos, 28 Bell Merkins, 12 Shoulder Press Each Side, 28 Tricep Press, 12 Squats, 28 Swings, 12 Curls for the Girls Each Arm, 28 Lawnmowers alternate sides, 12 Midget Love Handles, 28 Boobity Boobity’s, 12 Figure 8’s, 12 Clean/Jerk/Press.

Next Thang was on FedEx and he killed us with reps and cadence. Legs and Shoulders were hit hard. We did 20, 14, and 12 counts of: Step Ups, Pulse Squats IC, and Side Lunges. Then it was 20, 14, and 12 counts of Dry Docks, Dips IC, and Shoulder Taps IC.

Mary: FedEx took the lead for Leg Raises, Freddie Mercury’s, Standard and Side Planks with arms/legs up. Pickle Pounders

Announcements: Monthly challenge is out there for accountability. Check Slack.
T-Claps (Recognition): Sparky…out for his 2nd workout! FedEx for coming prepared to combine if necessary.
Prayer: Thanks for my M’s recovery. PAX who are doing this on their own in F3 nation…getting after it. FedEx took us out!

Pyramids in a Chilly Rain

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You never know what to expect when headed to an AO on a rainy morning, especially a chilly one.  YHC had signed up to Q Red October a few days back and I was grateful for that because I knew it meant I could be under shelter the whole time.  What I didn’t know was how many other men to expect.  I pulled in to the parking lot to find Breach already waiting.  A minute or two after I arrived FedEx pulled in.  He was set to Q Mutiny.  That looked like it was going to be it but at 05:29:59 Norm came squealing in on two wheels to make it in time.

Due to the rain everyone wanted to do something under the shelter.  Luckily I had soething planned and those without a bell could use a rock.  We decided to combine AOs and get underway.

FNGs: None

Warm Up:

Lead by FedEx –

SSH x20 IC

SFAC x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x12 IC

The Workout:

Needing rocks we decided to mosey to the lower shelter.  Once rocks were secured the workout was explained.  A pyramid would be done consisting of 6 different exercises.  We started with one rep of each, then two, then three, all the way up to 10.  Afterwards we would work our way back down.  To give credit where credit is due I stole this idea from Rams.  I went to my first Thunder workout last week and this is what we did and I liked it so I stole it.

The exercises we did were:

Swings

Curls for the Girls

Triceps Extensions

Overhead Press

Weighted Hillbillies

Merkins

The PAX were going through these pretty quickly so after our round of 10 YHC announced a bonus round of 11 before we started working our way back down.

Once the pyramid was done we did a decreasing number of goblet squats and rut-rows.  The sets were 20/10, 16/8, 14/7, 12/6, 10/5.  I realized too late that I had missed the 9s but just rolled with it.  After these were done we returned our rocks and then took a mosey up to the upper shelter for …

Mary:

Again lead by FedEx we did:

LBC x10 IC

LSF x10 IC

Protractors

Planks with alternating leg lifts and then alternating arm raises

Chill cut plank

Pickle pounders x10 IC

American Hammers x10 IC

Announcements:

Holiday part on Thursday

Mama’s House looking for toys to distribute to needy families.  Breach will provide more information later today.

Prayer:

Breach’s sister with COVID and mother who also isn’t feeling well.  She tested negative but they’re still not convinced.

Everyone dealing with hardship or illness during the holiday season.

 

Glad to get out there and lead this group of men on a dreary morning.  Thanks for starting your day with me.

 

010000

Glorious Game of Ultimate Under the Lights

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FNGs:  none
Warm Up:  Good AM, Frankenstein, SSH
The Workout:  Ultimate 5 on 5, under the lights at Ting park on the pitch; 42 degrees F, raining (moderately)….two teens (Macho Nacho & Frenchie) paired with 6-footers of Norm & Shredder (both with deceptive speed) and SNAP who simply ran everyone in the ground gave a good effort.  Was it enough?  It was tied 7-7 I believe with 3 minutes left until Mary.  Did Kubota make the incredible no-see catch with his glasses fogged/dripping of rain?  Was it the long distance toss/catch between the dynamic duo of Chad “Mahomes” Breach to speedster “can’t catch me”  Pikachu?  Or was is Dauber threading the needle to a diving Gronk-esque Forceps?  You had to be there.  Outstanding game gentlemen.
Mary:  Michael Phelps….trying to stay warm as we circled up.
Announcements:  Beer Ruck; HSPD Toy fundraiser  – keep the $ coming PAX!  FVFD Toy collection – drop off with Sprinkler; Ted Talks with Bacon next Tuesday
T-Claps (Recognition):  All the PAX who embraced the suck this morning!  Thank you!  It was glorious!
Prayer:  Praise – successful surgery 187 M; prayers for Pikachu’s M; prayers for Forceps uncle who recently passed.  Unspoken.  First responders; military.  Dauber took us out.

Foggy morning

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FNGs:None
Warm Up:3 pax for EC Breach, Norm, LED

1/4 mile jog, ssh, fazio arm circles, windmills, hillbilly’s, frankensteins.
The Workout: 5 pax’s made way to tennis court and did 7s diamond. Bear crawl to corner 7 merkins, shuffle to corner, 14 7 each leg alternating squats,  bear crawl to corner, 21 prison squats. Shuffle to corner 28 calf raises IC.  Reveres order doing 28 shoulder taps in cadence, 21 merkins (7 of each diamond, wide and regular), 14 star jumps, 7 hand release burpees.
Jog to rocks and did 20 curls for girls IC, 20 triceps, 20 overhead press, 20 ground pounders, back did 20 chest press 20 skull crushers, 20 chest press, 20 skull crushers.
Jog to wall and did 10 sets of 1×4 jack webbs. Balls to wall and wall sit.
Mary: 20 LSF, 20 big boy sit-ups, 20 x and is, 20 hello dolly, 20 American hammers
Announcements:Frosty dec 5th, ultimate December 6th
T-Claps (Recognition):pax for helping mamas house spread gravel
Prayer: my in laws and covid, Paxs wife’s and surgeries

Q less

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FNGs:None
Warm Up: SSH, good mornings, wind mills, fazio arm circles back and forward, overhead claps, seal claps, 10 merkins.
The Workout: pax’s split into 6 for mutiny and 3 at Red October. While mutiny did a popcorn Q Pots, Gump and I knocked out some upper body exercises with bell

30 curls, 15 each side lawn mower pulls, 30 rows, 15 each side press, 30 squats, 10 normal 10 diamond and 10 wide merkins, 30 triceps, 30 press.  Exercises were repeated at 20 per exercise.
Mary:the pax’s met up for Mary and each chose exercise as we went around circle. 20 LSF, 10 each side v ups, homer to marge, 5 burpees, heal taps, 10 x and o’s, 10 ex icon homer to marge 6in to 90 degree leg raises
Announcements: dec 5 breach is working on a rucking  surprise. Dec 12th frosty csaup. Mamas house still needs door to feed families for thanksgiving. Can donate cash on line as well
T-Claps (Recognition): Banana seat for taking the Q while in town for a day
Prayer: Frams co worker, safe travels, families and marriages during this time, 187 wife. Be thankful for what we have and don’t take for granted.

Co-Q

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Warm Up: Started with a 30 seconds of silence for military veterans and the ones that lost their lives.  Circled up and did SSH, Fazio arm circles, merkins, SSH
The Workout: We combined groups of Red October and mutiny and did a co-q. Pax’s circled up and each had a kettle bell with one person using the two homemade log weights.

 

did a EMOM circuit performing 5 merkins every 1.5 minutes while one person did shrugs with logs and the others performed kettle bell exercises including the following. Curls for girls, tricep ext, snatch, chest press, standing rows, alternating leg dead lift, and squats.
after some arm workout we moseyed to wall and did some legs.

Stepups on wall alternating after 10, lunges, Step ups, mountain climbers, step ups, reverse lunge, step ups, jump squats, step ups, jump squats with an extra squat in between.  Took a break from legs and did 20sec btw, 20 plank to wall arm extensions, then repeat with 10 count. Back to the wall with step ups, mountain climbers and 1×4 jack webs to 10×40
Mary: 1×4 to 10x40ic captain Thor’s. 20 big boy sit-ups.
Announcements:frosty held in Fuquay details to come soon. Breach with Ted Talk
T-Claps (Recognition):
Prayer:Military, Gamecock and family as they welcome 2.1. Our country

Sticks and Stones

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FNGs: None
Warm Up: One lap mosey around soccer field. SSH, Good mornings, Frankenstein’s, SFAC forward/backward, OHC, SC.
The Workout:  2 groups. Rd 1 merkins (Wide to narrow) on rocks and Pull-ups. 1 PAX was timer with two logs with handles (45+ lbs) walking around playset. Each PAX took a turn getting the logs around the circle. Each completion we rotated from Merkins to pull-ups. Rd 2 Shared Leadership on Abs and upper body with rocks. Log timer still in play. Rd. 3 Rock Derkins and Pull-ups. Log timer still in play.
Mary: Billy Blanks, LBC, Reverse LBC and Full LBC
Announcements: Ting Park for Ultimate frisbee on Nov 2nd. 5:30am. 10 Year F3 anniversary at Cape Fear. MOvember (grow your stache for men’s health awareness and give to various charities.
T-Claps (Recognition): EEC for LED and Fonzie , EC for FED-EX trying out the foot after a nasty spider bite.
Prayer: Co-worker of Fed-ex has brain cancer and husband went back to home country for last days.  Husband is wanted due to helping American Military during war. Unspoken