Mutiny at Red October 6/27/22

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5 pax took on the challenge of Red October for the last Monday in June (Cupid, LED, 8-Bit, Wet Bandit and Breach on the Q)

Warm Up: 22 counts of (SSH, Good Mornings, Knee ups, followed by some Fazion arm circles, and overhead claps)

The Workout: Station work under the roof, One pax runs the track and was the timer, the others rotate around the stations

  1. Dip Station
  2. Fire Hose Squats
  3. Ab Wheel
  4. Sandbag clean and press
  5. Kettle Bell Swings
  6. Weight Plate’s straight arm raises

 

Mary: 2 min abs (LBCs and Freddie Merceries in cadence)

Announcements: Picnic on July 30th

Closed in Prayer:

Bands and Bells at Red Oct

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3 PAX choose to workout at Red October. YHC hard committed Gump the night before asking him to bring the TRX bands. Warbucks had his daisy dukes on so he was ready.

We warmed up with Mutiny led by Abe. Then we kicked off the beats on the Anker speaker.

TRX bands 3 sets x12 reps
Curls
Tri’s
Chest press

Kettle bells 3 sets x12 reps
Right leg lunges, switch to left
Single leg squats, switch
Box jumps (no bell)

TRX bands 3 sets x12 reps
Merkin knee tucks with feet in handles
Twist pulls
Wide flys

Mary
Freddy Mercuries
Windshield wipers
Out and Ups
Followed by a little broga

Nice work men!

BS out

Red October’s Little Blue Boombox and Puddles

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FNGs: 0
Warm Up: Joined up with Mutiny for a warm-up by Banana Seat https://f3southwake.com/2022/06/13/f-n-g/

The Workout:

While the counts and order of workouts didn’t always stay the same – the general intention was to complete the circuit and start over again as time allowed.  YHC often counted to 9 instead of 10.  Remembered the speaker but left the phone in the car.  Generally, I find Qing kettle bell workouts a little stressful but at one point through this Puddles said “Well I’m sweating!” which made all the difference.

  • Overhead press (10 each arm)
  • Swings (10 each arm)
  • Step-ups with bells (10 each leg)
  • Skull Crushers (15)
  • American Hammers (15)
  • Figure 8s (15)
  • Tricep Extensions (15)
  • Lap Around the field
  • Start back at the top and repeato 3x through the course of the workout

Mary: Low Slow Flutters, Homer to Marge, Dying Cockroach, Supermans, and Captain Thor (thanks BS)

Announcements:

  • 5th of July volunteers for Holly Springs fireworks, See Abe
  • Stubbs meal train
  • BBQ July 30th – start thinking about what to bring

T-Claps (Recognition):

It was great to see Puddles – always good to have one of our own return for a visit.

Prayer:

  • Stubbs, SlideRule

There’s No Running at Red October (oh really?). hold my beer/bourbon.

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FNGs: None
Warm Up:  Lead RO and Mutiny PAX mosey to circle area.  SSH, Don Quixote, Sir Fazios, Seal Claps, OH Claps
The Workout:

Per pre-blast:  Exercises included:  Swings, Upright Rows, Tricep Curls, Lawn Mowers, Goblet Squats

5 exercises 5 reps. RUN around CW
5 exercises 10 reps RUN around CW
5 exercises 15 reps RUN around CW
5 exercises 20 reps RUN around Field
5 exercises 25 reps RUN around Field
Two miles completed.  had to modify on the last two runs due to time.

 

Mary:  Joined Mutiny PAX for end of COT.
Announcements:  June, Memorial Day Murph
T-Claps (Recognition): Boy George sold his house – great help from Banana Seat
Prayer:  PAX expecting baby, mother-in-law late stage close to death; PAX moving, Church elder, Unspoken, Marine in basic (last days) – crucible.  Thanks for taking us out Fonzie.  Almost did not recognize Baby Face Breach too.

Honored to lead and challenge each other not used to running.  Those 25 reps were no joke either.

Red October – Final Four Edition

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PAX: ,

FNGs: none
Warm Up: joined Mutiny PAX
The Workout:  Lots of kettle exercises include the following:

Upright Rows

Nipplers

Clean and Jerk

Swings

Upright Rows

Crushers

Knee benders

Swings

….bunch of other exercises

Mary:  yoga
Announcements:  see Slack & FB
T-Claps (Recognition):
Prayer:  Go Duke; UNC Sucks.

Sweet Sixteen at Red October

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FNGs:  none. FIVE PAX at RO.
Warm Up:  Joined Seat and Mutiny PAX.  Ran around pitch, backwards up hill, circled up in parking lot for SSH, Frankensteins, OH claps, seal claps….
The Workout:  pre-blast mentioned some “madness” adding running laps around ClubWorx with a bunch of kettle bell exercises.  Each exercise (16 count cadence).  Three laps were added in after completing 5 exercises totaling ~1.4 miles.  80’s Rock music and Mumble chatter about all 16 remaining NCAA teams in the tournament.  These exercises stand out in my mind:

Upright Rows

Nipplers

Curls for the Girls

Snatches

Upper body rows

Crossover curls

Kneeling O/H presses

Step Ups on the wall/bench

 

Mary:  Gathered with Mutiny on tennis court for some much-needed stretching.

Announcements:  Couch to 5K on Friday at Womble

T-Claps (Recognition):  PAX who killed it running the Tobacco Half

Prayer:  BS led us out

Honored to lead brothers.  Go DUKE and GTHCGTH.

12 Days of Christmas – Kettlebell Style

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FNGs: None
Warm Up:  we needed it.  32 degrees. Moved our arms and legs a bit.
The Workout:  12 Days of Christmas using kettlebells:

1. Ground Pounder

2. Upright Rows

3. Tricep Curls

4. Rut Rows

5. Swings

6. Lawn Mowers

7. Overhead Presses

8. Curls for the girls

9. Wonder Bras

10. Step-ups

11.  Seated O/H press

12. Slap bells with consent

Hilarious forgetting the next exercise while listening to Christmas tunes in Pandora…not the ideal workout songs…..definitely festive though!

Mary:  Met up with LED and the Mutiny PAX.  Laying around on the ground doing FIA exercises.
Announcements:  See Slack/FB
T-Claps (Recognition):  PAX who braved the freezing temps today
Prayer:  Injured PAX; 18 yr old from Finkle’s church who died in car crash Sat; UNSPOKEN…be the light to others

2nd F at Starbucks.

 

Flexibility at Red October

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FNGs:none
Warm Up: Led Mutiny and RO PAX with good morning, SSH, seal claps, overhead claps, and windmills.  Midget unsuccessfully tried head-locking two guys going for a walk around the path.  “A” for effort brother.
The Workout:  My pre-blast informed PAX it was going to be a “kettlebell” workout.  Cancun listened.  I had brought an extra bell hoping one of the two PAX I called out would come.  Gump took my spare kettlebell. No matter, the show must go on.  Smalls and Money Pit were ready to roll but with TRX straps.  Plan was to do a pyramid workout with three  rotating exercises with reps of 5, 10, 15, 10, 5 moving on to the next three exercises with same number of reps.  That lasted for almost one go-around.  I learned as a young Lt. “flexibility is the key to air power” and just rolled with it.  PAX swapped between bells and straps.  YHC even added a jump rope.  Lots of swings, figure 8, lawn mowers, squats, thrusters, overhead press, curls, midget love handles, step ups, etc.  Some exercises from our six too including low slow flutter, straight arm curls, WW II, …. Reps varied between 10-25, mostly 15X
Mary: Joined Sprinkler and Mutiny PAX at tennis courts for low slow flutter, burpees for POTS, good mornings…
Announcements:  CSAUP, Hollyfest support needed….see socials
T-Claps (Recognition):  10 yr anniversary of F3 – miracle Rojas naming; welcome back Kotter – Pumps
Prayer:  injured PAX; Those struggling with COVID; Sprinkler took us out -great story about young man in your church.  UNSPOKEN

Honored to lead; great seeing all the RESPECT out there this morning.  – Dauber

TRX – Can’t Get My Feet In

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3 PAX doing some high intensity TRX with input for all. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups, dirkins, box jumps.

TRX to the MAX

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4 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.