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

Nothing But Respect at Red October & TRX

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FNGs: none
Warm Up:  Joined LED with Mutiny PAX for SSH, Windmills, HB, SFAc (F/B), quick jog
The Workout:  Multiple TRX (Tango, Romeo, X-ray) exercises with Rinse and Repeat.  Squats, single leg squats, seated press, tricep, curls, chest, scissors, crossovers, merkins.  Up and downs on the wall, dips and erkins on the bench.
Mary:   Began Mary with LBCs, box cutters, reverse box cutters, low slo flutter, H2M….then mosey to tennis courts for Xs, American Hammers, Heel Taps, Have a Nice Day joining Mutiny PAX.
Announcements:  two Rucks, ultimate frisbee…
T-Claps (Recognition):  PAX who helped at Mama’s House especially Breach and Sprinkler
Prayer:  Those traveling, Lots of PAX and their Ms – illness, UNSPOKEN, PAX having interviews – new career opportunities, those friends and family recovering from COVID.  LED took us out.

Honored to lead; loved seeing all the PAX age 50 plus out getting it done this morning.

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

3 PAX got Strapped at Red October

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FNGs:  none
Warm Up: joined Fram and Mutiny PAX for a jog with high knees, butt-kickers, karaoke….circled up for ssh, good am, o/h claps, seal claps, Fazio circles
The Workout:  Broke out the TRX straps and executed some new arm and leg workouts.  Inspired by TRX posts on FB, we tried some one legged squats.  Need lots of balance for sure.  Isolated various arm exercises and some of us managed to air merkins.  A bit hard to get your feet in those straps.  Once again, lots of mumble chatter while feeling the burn.  Wonderful catching up with Boy George and hearing about his family journey and his training for a big race in GA next month.
Mary:  Lots of LBC versions and side movements.  Also had some P90X inspired moves thrown in by Fram.
Announcements:  ULTIMATE at TING next Monday
T-Claps (Recognition): happy anniversary Red October- one year since its inception.
Prayer:

FedEx friend/his wife with inoperable tumor; kids going back to school in person today, UNSPOKEN

Yacht Rock at Red October

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FNGs: None
Warm Up: Warmed up with PAX at Mutiny led by Fanny Pack.  A little mosey, good m, lots of arm movements with sir Fabio, seal claps, OH claps, Imperial Walkers, Hillbillies….
The Workout: Grabbed two kettlebells and hung two TRX bands for Gump and me.  Tuned into Yacht Rock and commenced a smooth workout consisting of tricep curls, bicep curls, swings, squats, lawn mowers, flies, derkins, thrusters, ground pounders, etc.  The workout flew by with great mumble chatter and easy-listening tunes.
Mary:  mosey to the tennis courts for lots of WW Is and LBCs.
Announcements:  Ruck with a cop in FV (see Breach on Slack).
T-Claps (Recognition): Great job PAX who rucked for Mama’s House; nearing $1K in donations!  Also nice work at HS food cupboard on Saturday fixing ramp/landscaping.
Prayer: Unspoken; PAX and their spouses looking for employment; COVID cases increasing.  Kids, teachers, families impacted going back to school.

Three New Things @ Red October

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FNGs: None
Warm Up:  Joined LED and Mutiny PAX for SSH, Good mornings, Sir Fazios, Windmills and Mission of F3.
The Workout:  headed over to the shelter with some Highway Music and kettlebell movement.  The idea was to perform three different exercises, various cadence counts from 10-15 Reps, Rinse and repeat.

  1.  Swings, halos, bend overs
  2. lawn mowers, figure zero (switched to figure 8s), goblet squats
  3. alternating step ups on the wall, soccer kicks, slap bells from plank
  4. front rows from picnic table, ground pounders, bus drivers
  5. Single arm thrusters, nip-lees from our six, 6 inches with weight overhead

Mary:  static stretching before meeting Mutiny PAX at tennis courts

Announcements:  FV will go to Ting on first Monday starting Nov for ultimate frisbee under the lights. Look for announcements

T-Claps (Recognition):  Shared / learned three New things with Butter Milk:

Where we grew up:  Massachusetts and Michigan

Both of us were commissioned officers via ROTC:  Air Force and Army

Why did you join?  Calling to be an officer, initially wanted Naval Academy.  9/11 happened when Steve was 13.  He knew he had to serve after seeing that.

Prayer:  Car accident victims:  Gump, LipSync, Gigawatt, Daniel (Gump’s 2.0); little boy killed in car accident in HS; Gump – job interview; EMT worker on the scene of the 4 yr old boy – previous stress situation losing a child at a scene.

LED took us out.

 

Thank you Butter Milk for joining me today for a decent beat down.  I appreciated getting to know each other.  More than a workout!  Honored to lead – Dauber.

TRX Bands – Whole Lotta Body Weight

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FNGs: none
Warm Up:  Joined Sprinkler at Mutiny and did a quick jog around the track, executed 25 SSH, 15 HB, 15IW, 10 merkins, 10 daisy pickers, 15 sir fazios (F/B).
The Workout: Set up 4 TRX training bands for the PAX.  Executed the following exercises 10X twice:

Squats

Chest push

Tricep extension

Offset merkin

Single leg squat

Elevated Merkin

Forward Lunges

Seated pull up

Curl up

Michael Phelps

Mosey to wall for two sets of people chair (10 c each) and BTTW.

 

Mary:  Box cutters, H2M, American Hammers

Various yoga stretches including child’s pose, downward dog, cobra, pigeon, chair, three legged chair….

Announcements:  Ultimate under the lights will begin SOON.  rather than string at Mutiny, encourage PAX to meet at TING on a designated Monday.  Separate AO from Paradise City.  Our Mulch effort has been rewarded by town of HS with lights on a field (turf).  We will need to communicate this change on all social platforms.  Special thank you Skidmark for reaching out to FV PAX.

See Socials for other news and events including Tetanus Ted Talk…

T-Claps (Recognition):  PAX for trying something new with the TRX bands

Prayer: YHC took us out; PAX moving to Sanford and AZ.  UNSPOKEN.

Honored to lead you men in the gloom.  -Dauber

Two for Red October

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FNGs:  None
Warm Up:  joined Fram and the Mutiny PAX for SSH, daisy pickers, Windmills, static stretching, Sir Fazio Arm Circles, Michael Phelps & 5 Burpees OYO.
The Workout:  Moved to the shelter for the following exercise, grouped in three, mostly 10 count or 10 count cadence, rinse and repeat before moving on to next set of exercises.

Set 1:  KB swings, Triceps, Upright row

Set 2:  Lawn mowers, rut-rows, bus-drivers

Set 3:  Plank front arm raises, single arm thrusters, Step Ups (alternating L/R)

Set 4:  one arm Swings, halos, trunk twists

Set 5:  From our 6:  Nipplers, six inches, straight arm OH curl….Mosey to the wall and learned a new version of straight arm OH curl (most excellent)

Cranked out 22 merkins in honor of suicide awareness with Veterans.

Mary:  Joined Fram on the tennis courts.  leg climbs, scissor kicks, knee ups, lots of great core work (memories of P90X)….really great stuff

Announcements:  Greenwood challenge #3 this week (iron PAX); Mulch at Bass Lake; Litter clean up in FV on Sat am (check Slack/FB).

T-Claps (Recognition):  BRR and VBRR runners

Prayer:  Unspoken; PAX traveling; PAX and spouse looking for work; Military; First Responders; Leaders

 

Honor to lead – thank you Billy for joining me in the gloom.  Honor to lead.  -Dauber

Red October Collaboration

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FNGs: None
Warm Up:  Joined Mutiny PAX.  Fonzie led us around the track with stops for SSH, Hb, IW, Merkins, and Good Mornings.  RO PAX headed to the pavilion.
The Workout:  Dauber had each PAX call out an exercise with a minimum of 8 reps to a maximum of 15 reps.  Rinse and Repeat before moving on to the next round.

Round 1:  15 Swings, 10 Curls (L/R), 10 Tricep Extensions

Round 2:  10 Rut rows (ic), 20 Step-ups (10 each side), 10 Lawn mowers

Round 3:  10 Nipplers (ic), 10 calf raises (ic), 10 upright rows

Round 4: From our six, 10 weight over chest with 6 inch legs elevation (ic), 10 single leg squats, 10 skull crushers

Round 5: 10 Midget love handles (each side); 10 man-o-makers (R/L) hand on bell merkins, 10 chest presses from our six

Round 6: 10 Figure 8 (ic), 10 up and over shoulder, 10 arm curls across our body

Lost our count due to the interruption and chaos caused by Mutiny PAX infringing on our shelter space.Bunch of talkers.  We all sweated our you know whats off this am; humidity sucked.

Mary:  Joined Fonzie and Mutiny PAX for some yoga, box cutters, windmills, have a nice day.

Announcements:  Fonzie two-year Q weeks continues; check socials for Greenwood team challenge

T-Claps (Recognition):  Fonzie two year; RESPECT presentation for Sprinkler.

Prayer:  College kids starting school; FedEx new nighttime delivery; Unspoken

Fonzie led us out.

 

An honor to lead Red October with the collaboration plan.