Mind the Elbows

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FNGs: none
Warm Up: SSH x 15, Daisy pickers x 10, Imperial Walkers x 10, Hill Billies x 10, Fozio Arm Circles x 10/10
The Workout: Started out with a little mosey over to some picnic tables in front of the school. There, we gathered for urkins, durkins and dips, 10 each. Next was a light jog (being mindful of post-BRR/stair climb people) around the drop off lane and back to the picnic tables for round two. Rinse and repeat for a total of 5 sets.

Next, we went over to the loading dock where we split into groups of two. One group held balls to the wall while the other did LBCs. 15 count the first set but YHC decided that wasn’t long enough so we increased it to 20 for the remaining four sets.

Mosey over to the back parking lot. There, we did 15 catalina wine mixers. Jog over to the other end for 15 WWIIs. Rinse and repeat. On the second go round, Snap had the brilliant idea to move the wine mixers to the side walk as the parking lot was tearing up our elbows. Tiger Blood earned its namesake, at least in YHC’s case. On the fifth and final round, YHC dropped the count to 10. Mosey back to main parking lot for Mary.
Mary: Merkins x 20, Plank x 10 count, Pike Merkins x 10, Pickle Pounders x 10, Homer to Marge x 10, LBCs x 10, American Hammer x 10, right-over-left/left-over-right stretch. Have a good day!
Announcements: Run with the Police 5K/10K/5K Ruck on Sept 28th – F3 gets 20% discount (see Slack for details).
T-Claps (Recognition): Everyone that was able to make it out to the stair climb yesterday. Over 250 PAX strong!
Prayer: prayed for any unspoken

9/11 Memorial Run

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EC: Redenbacher, Skidmark

FNGs: None

Warm Up: These guys were still warmed up from all the BRR miles.

The Workout: R4TJ was open for business as an option for PAX not able to attend the 9/11 Stair climb event. Skidmark suggested a great route that incorporated a stop at the War on Terror Memorial located in Veterans Park.

“The War on Terror monument honors all civilian and military fallen heroes who died while serving in the War on Terror and in the attack on 9/11. Those military fallen heroes include U.S. Marine Corps Maj. Sam Griffith, the older brother of David Griffith. David chose to build the memorial as part of his Eagle Scout project.

The War on Terror monument is a pentagon-shaped patio of brick pavers, purchased by project supporters and symbolizing the 9/11 attack on the United States Pentagon. A granite pillar rises from the center of the patio and is inscribed with the names of local heroes who died while serving in the War on Terror. At the top of the pillar, the steel piece taken from the wreckage of the World Trade Center is in remembrance of the attack at the building on 9/11. Those who died in the third plane crash in that Pennsylvania field are represented by the serene country setting of the Veterans Park pond and woods.”

We made a stop along the route and took a moment of silence at the memorial in honor of the fallen heroes.

 

 

 

 

 

 

 

Mary: Still MIA

Announcements: Pace Yourself is having a “soft” opening this weekend, HS Police 10k, HS Half Marathon, F3 Family Picnic. Check FB and Slack for details.

T-Claps (Recognition): BRR guys who are still hurting and came out to run.

Prayer: Victims of 9/11, end to terrorism, injured PAX

YHC took us out. It was an honor to lead.

Disney post stair climb

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Pax:  Warbucks(EC),Quiver, Bobby Dall, Breach, Crab Legs, Chips, New Mexico
Warm Up:  Stretch legs and lap around fields
The Workout: 3-4 more laps increasing speed, Dips, Durkins, Rows, French Dip, Durkins, Rows, Dips, Durkins, Rows, French Dip. Peoples Chair, Another lap, Inverted Mtn Climbers, Baby Dip, Urkins.
Mary: Protractor and WW IIs

T-Claps (Recognition):  Thank you Crab Legs for sharing about your trip and the people you met.  Your courage and theirs in fighting ALS are truly inspirational.  If you haven’t given to help the fight for ALS please consider doing so.
Prayer:  Chips lead us in a mighty prayer.

Another Murph Down

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FNGs: None

Warm Up: Run One Mile

The Workout:  Standard Murph:  100 pull-ups, 200 push ups, 300 squats

Mary: Run One Mile

Announcements:  911 Step climb

Prayer:  Healing from BRR, John Deer’s wife, Noah’s Ark’s wife

Nothing Too Crazy

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7 PAX showed up for a 75% healthy YHC first Q at The Nest. This place has all kinds of beat down opportunities. YHC arrived at 0515 to take a quick jog around to see what the PAX would work with. It looked good to me! 3 strong for EC (Cupid, H1N1, Frumunga)

Warm Up:
Big lap with some carioca
Seal jacks x25 IC
Good mornings x10 IC
Jump squat x20
Air presses x30 IC
Stretches for upper body

The Workout:
Mosey to wall on Academy
Side squat dips from top x15 each side
Box jumps x15
R&R decrease x10 each

Corner stairs – partner up
Stairbarrow increasing nipplers
– Nipplers at each step increasing reps on the way up in wheelbarrow position (45 reps total on each nipple…ouch)
Switch partners
R&R only 4 count at each stair

Ramp and stairs
Bear crawl & crawl bear the course that involve 5 sets of steps and two ramps for elevated shimmy’s
LBC’s for the six
Crab walk the first ramp and repeat
Reverse LBC’s for 6
Long mosey back

Mary:
Back to flag for Mary
Pretzel slow hold x10 then reg x10 each
Protractor
Hello dolly x10 IC
Australian snow angels x10 IC

Announcements:
911 stair climb, see FB/slack

T-Claps (Recognition):
Chickenhawk with an early wall fight but he won

Prayer:
Frumunga and Chickenhawk babies OTW
Finkle financial decisions
IR Pax

Cupid took us out

Some know I’ve been battling shoulder issues but PT and stretches are starting to help. Wasn’t trying to do anything too crazy today but Sprinkler made the comment after prayer that he would hated to see that one at 100%. All laughes from the guys. Definitely want to Q the Nest again soon with all it has to offer. Thanks so much for letting me lead!

BS Out

 

I thought we were working our abs?

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Thirteen men showed up for some ab work at Purple Cobra. Thanks for the strong effort!

EC: Dawgpound, Maybelline, Warbucks, Shamwow, Emeril, Dumbo, UTI, Redenbacher

Warm Up: Lap around building, 5 burpees OYO, SSHs, daisy pickers, 20 plank jacks on your own, merkins x 15, fazio arm circles forward/backward/forward/backward, 8 burpees OYO.

The Workout: Mosey over to adjacent shopping center, bottom of steep hill. Partnered up for Dora. One partner did AMRAP of exercise while other partner ran up hill.

Exercises: 200 dying cockroaches, 400 American Hammers, 600 LBCs.

Mosey back to start for Mary.

Mary: 5 burpees OYO, plank hold for 10 count from each PAX, following exercises all in cadence: LBCs x 40, Freddie Mercury’s x 40, Dying Cockroaches x 40, Freddie Mercury’s x 40, LBCs x 25, Homer to Marge x 25, LBC’s x 25

Announcements: 9/11 stair climb tomorrow, Convergence lunch this Friday 9/13, South Wake picnic 10/12

T-Claps (Recognition): BRR guys for getting out there and getting the legs moving (UTI, Emeril,  Dawgound, Sham Wow, Warbucks, Dumbo)!

Prayer: Injured PAX

Mutiny Greatest Hits, Vol. 1

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The temp was in the low 70’s with 100% humidity and everyone noticed. Martini and YHC returned from a 2 mile EC just in time to meet up with the other 10 PAX in the parking lot who were ready to roll. 5:30 arrived and we were underway…

FNGs: None

Warm Up:

We started with SSH (x20 IC) in the parking lot then moseyed around the track with stops at each “corner” for a warmup exercise: Imperial Walkers x10 IC, Hillbillies x 10 IC, Daisy Pickers x10 IC, and once we were back in the parking lot we finished warmup with some windmills x10 IC

The Workout:

We had one PAX who beasted the BRR so YHC tried to keep the workout as friendly as possible for recovery purposes. Since this was also part of YHC’s 1 year anniversary tour, the goal was to experience some of Mutiny’s greatest hits – along with a couple new ideas.

Stop #1: The Snack Shack
PAX lined up on the wall for BTTW – hold while first person person bear crawls around to the rear position – next PAX started bear crawling right after the PAX next to him went. Repeat until we go all the way around the building at least once. – We went around a couple of times which was plenty. We held People’s Chair while waiting for the 6 and then we were ready to move on to…

Stop #2: Rock Pile
Everyone grabbed a medium sized rock for 3 rounds of 15 reps (IC) of the following exercises and switching rocks between each: Curls, Ruh Roh’s, Wonder Bra’s
Stop #3: Shelter near tennis courts
3 rounds each: Irkins x15, Derkins x15, Dips x15 IC
Stop #4: Tennis courts
Pax split into 4 equal groups of 3 for some 4 corners:
corner 1 – Merkins x15
corner 2 – WW2’s x15
corner 3 – squats x30
corner 4 – Bobby Hurley’s x10
Rinse & Repeat for 3 rounds

Mary:

Around the horn for 10 count of PAX choice ab exercises.

Announcements:

9/11 Stair Climb – stay tuned to slack and FB for clown car options; 3rd F at Healing Transitions to spread mulch (see Breach for more details)

T-Claps (Recognition): Martini for making it out for EC and Breach for killing it at BRR and showing up strong with Breathtaker to start the week strong!

Prayer:

FedEx’s friend who recently has skin cancer surgery

Crab Legs returning from his trip tomorrow

PAX whose uncle passed away recently – my apologies for not being able to remember who it was. Memory isn’t what it used to be.

Thanks for the privilege of leading you #HIM for my first Mutiny Q this morning and for the ongoing encouragement and accountability. This group has helped me in multiple ways and I’m grateful for each of you.

IPC Week 2

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4 pax at Possum trot for week 2 IPC beat down.  Good luck and nice work to the others at the 9/11 stair climb.  I feel both groups were pushing through the pain and exhaustion to get through the workout in remembrance of the hero’s that day. Great job guys!!!

FNGs:none
Warm Up: OYO due to time constraints
The Workout:

4 rounds with 1600m, 1200m,800m,400m after each set. All exercises with cinder blocks

10- man makers

20-overhead press

30-kB swings

40- goblet squats

50-incline merkins

Announcements: hsh, sept 29th police run
T-Claps (Recognition):BRR guys At morning workouts after long weekend.
Prayer: Duane burgers wife and situation. Crab legs,

We only ran…twice.

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Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!

FNGs: None

EC: Pablo

Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:

5 Burpees OYO; Daisy Pickers, Windmills, and SSH.

The Workout:

Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.

Step-ups x 20 x 15 x 10 x 5 (each leg)

Dips x 20 x 15 x 10 x 5 (in cadence)

Irkins x 20 x 15 x 10 x 5

Moseyed over to rock pile for rock and the 4 rounds of the following exercises.

Curls for girls x 20 x 20 x 20 x 15 (in cadence)

Overhead press x 20 x 20 x 20 x 15 (in cadence)

Tricep extensions x 20 x 20 x 20 x 15 (in cadence)

Bus driver/Overhead holds (20, 15, 10, 5 second intervals)

Back to DT homebase for…

Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)

Announcements: 9/11 stair climb, convergence picnic, BRR review

T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.

Prayer: Thanks for safe return of BRR runners, injured PAX

Great Day for a Run

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Q: Full House

EC: Redenbacher, Full House, Alpine

FNGs: None

Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10

Workout:  standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify :joy:

Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019

Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims

Full House took us out