Single PAX at Red October for Kettlebells

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FNGs: none
Warm Up:  Fonzie led Mutiny PAX around the gym stopping to do SSH, Good AM, Daisy Pickers, HB, IW….
The Workout:  Turned on Pandora, rolled out the yoga mat and grabbed my kettlebell.  Conducted three rotations and the rinsed and repeated.  Exercises included 25 swings, 20 nipplers, 10 halos (L/R), midget love handles, upright rows, step ups, lawn mowers, straight arm curls, box cutters/6 inches with bell above chest, bus drivers…  Cooled down with yoga stretches including DD, Cobra, Chair, Pigeon
Mary:  Joined Mutiny PAX for H2M. PP, LBC
Announcements:  Mutiny next week;
T-Claps (Recognition):
Prayer:  Gump, UNSPOKEN, neighbor killed in motorcycle accident.  Fonzie took us out.  Honored to lead.

TRX at Red October (4/19/21)

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FNGs: None
Warm Up:  Warmed up with Mutiny PAX
The Workout:  Gump and Dauber hung the TRX straps at the shelter and went to work on triceps, biceps, shoulders, legs, hips, etc.  Multiple exercises in 10 reps repeated 4X.  Exercises included single leg squats, tricep extensions, side extensions, curls….
Mary:  Joined Mutiny for some core.
Announcements:  Vicious Cycle on Wednesday.
T-Claps (Recognition):
Prayer:  For our country, first responders, students  Honored to do-lead.  Dauber

Funny – day after both of us felt wicked sore working different parts/muscles with the bands.

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

Elite 8 Madness at Red October

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FNGs:None

Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises  Rinse and Repeat 8X.

1-8 Rounds (all 8 Rounds completed)

ROUND 1-8

8 X Swings (single arm)

8 X Tricep Curls

8 X Squats

8 X Rack/Thrust

8 X Upright Row

8 X Lawn Mowers

8 X Curls

8 X Arm Thrusters

Mary:  Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge

Announcements:  No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)

T-Claps (Recognition):

Prayer:  Praise for Doc’s daughter surgery, should be coming home, surgery went well; Fed Ex neighbor’s kid with cancer; UNSPOKEN   Sprinkler took us out.

Honored to lead.  -Dauber

 

Sweet Sixteen at Red October

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FNGs: none
Warm Up:  YHC led both Mutiny and RO PAX with SSH, Good AM, Sir Fazios, Moroccan Night Clubs< Daisy Pickers
The Workout:  Reached out to some PAX with a picture of an index card (weinke) with 16 different kettlebell exercises proposing we do 16 reps of each.  See pic.  We do so well we added the following exercises due to time:  farmer’s carry, LBCs, front arm curls, dips, rows from picnic tables, seated OH press
Mary:  Joined Mutiny for some stretching, WW I’s…
Announcements:  Long Ass Run, Umbrella store – See Gump, Eat at Jersey Mikes on March 31 – $ goes toward MMIA.
T-Claps (Recognition):  Rusty Fram and Motor Boatin’
Prayer:  Doc’s kid having surgery this Friday; Fram took us out.  Honored to lead men.

Kettlebell Action at Shady Meadows

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FNGs:none
Warm Up: Circled up with Mutiny crew; Norm was “it” and lead us in Imperial walkers, daisy pickers, seal claps, overhead claps, good am, sir fazios…
The Workout: Gump and YHC (two seasoned PAX) headed to the pavilion and grabbed our kettlebells.  Took two laps around the track stopped to do the following 10c kettlebell exercises multiple times: swings, OH press, midget love handles, tricep press, curls for the girls, lunges, squats, bus drivers, lawnmowers, wonder bras…found ourself back at the pavilion and executed some leg-ups, lawn mowers, arm thrusters. Added some dips.  From our six, chest presses, tricep/straight arm extension, 6 inches with kettlebell above our chest.  Rinse and Repeat.  Toe taps, slap kettle bells…headed to tennis courts to join Mutiny PAX.
Mary:  SSH, Merkins, LBCs.  YHC led yoga exercises including pigeon, DD, pot stir, neck stretching…
Announcements:  See Slack/FB; buy a sub at Jersey Mike’s this month…help MMIA; Long Ass Run; NCAA Bracketology fundraiser
T-Claps (Recognition):   Gump starting his new job today!  Great seeing FV men in the gloom!
Prayer: Doc’s daughter (surgery), Mototboatin’ procedure; unspoken.  Vicious Cycle starts up next week.  Norm took us out.

17 PAX Under the Lights for Ultimate Frisbee

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FNGs:  Welcome back Lipsync to the gloom (6 months).  None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up:  SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout:  9 V 8.  Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too.  After each score, 5-10 count exercises were called out including burpees and merkins.
Mary:  Nope. The game exceeded 45 mins plus.
Announcements:  See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition):  All the PAX who helped out on Sunday morning moving items at Mama’s House.  Great leadership LED organizing everyone.
Prayer:  YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!

Honored to lead! – Dauber

 

Red October for One

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FNGs: none
Warm Up:  joined FannyPack and Mutiny PAX with SSH, Fazio Arm, Seal Claps, Overhead claps, Daisy Pickers, Imperial Walkers…
The Workout:  Multiple arm (tricep/Bicep) stretches on TRX; single leg squats; Lots of kettle bell work including swings, single arm swings, squats, rut-rows, lawn mowers, farmers carry, side lifts, lunges; on the yoga mat for stretching, planks, pigeon, leg lifts.  80s Rock kept me company
Mary:  Joined Mutiny PAX for 20c people’s chair; prisoner squats, seated leg stretching , LBCs, box cutters, have a nice day
Announcements:  Ted talks, Hilltop-Needmore Ruck/Road clean-up; Q-School – check socials
T-Claps (Recognition): Brave PAX for coming out this morning in 35 degrees, moist, foggy weather
Prayer:  Norm took us out

Honored to lead- Dauber

6 V 6 Ultimate at Ting under the Lights

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FNGs: none
Warm Up:  SSH, Good am, Frankensteins, static stretches
The Workout:   Very fast paced game with lots of scores resulting in many 10 c exercises including merkins, monkey bumpers, ssh, LBCs, etc.  Very intense at times as we heard tremendous cheering support from the PAX jogging at PC.
Mary:  OYO
Announcements:  Super Bowl Squares fundraiser – See Dauber on slack/FB
T-Claps (Recognition): All the PAX for taking the red pill, running through the 32 degree temps; thankfully the rain held off
Prayer: PAX injured, UNSPOKEN, US leaders, military; YHC took us out

Super exited to be back in the gloom under the lights; honored to lead men. – Dauber

 

 

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!