Intensity at Red October

/in /QIC:
PAX: , ,

FNGs: None

Warm Up:  Partnered with Mutiny PAX.  FedEx brought the following exercises: SSH, Sir Fazios, Moroccan Night Clubs, Imperial Walkers, and hillbillies.  Three PAX for Red October.

The Workout:  Dauber took the cards he made for Valentine’s Day and adjusted the number of reps by half.

Mary:  Running late from all the intense KB and other exercises.  Stayed under the shelter and did not join Mutiny PAX on the tennis courts.  Light stretching, pickle pounders, H2M, 6 inches.  Healthy mumble-chatter throughout while listening to Some classic Rock.

Announcements:  ATT run, run support.

T-Claps (Recognition):

Prayer:  Forceps and his family.  16-Bit traveling.  Unspoken.

An honor to lead you men.  -Dauber

1 lap

/in /QIC:
PAX: , ,

FNGs: nope

Warm Up: same as mutiny

The Workout:
Head to track after warmup
6 stops – same side lunges tapping bell on ground on first long stretch. Switch sides after middle stop. Bell drag bear crawls on short sides. Straight arm bell over head lunges on far side.
1- IC full into half swings squat on 3 x20
2- plank pass through x20
3- squat curl up press x20
4- floor to snatch twist opposite side x10 each side
5- lunge row squat side with bell opposite arm out straight x10 each side
6- push up rows chest touches bell x20 each side (40 merkins total)

Mary:
Planked knee taps to bell tight core x20 IC
Midget love handles x15 each side
Russian skip twists x20 IC
Bell burpees 1 min (jump press)

Announcements:
Appalachian trail hike in June, Prison Yard at Hilltop Needmore Park (new AO 0500 start)

Prayer:
Sick families, new babies, injured PAX, Noahs Ark wife new procedure, Sprinklers family

Thanks to the two HIM (Yosemite and Farva) that took the 1 lap with me. Strong work!

BS out

Freezing Cold. Devil Music. Kettlebells. Can’t Feel My Fingers.

/in /QIC:
PAX: , , , ,

FNGs:  wicked cold start (29 degrees) under a beautiful crescent moon.  No FNGs in sight.  Planted shovel flag and broke out my Pandora and Bose speaker.  We were going to rock out some kettlebell exercises to some heavy metal, or what Sprinkler called, devil-worshiping music.  16 bit loved the music btw!

Warm Up:  Joined FedEx with the Mutiny PAX for warm-up that began with a nice run around the track.  LED captured the moment by saying something to the effect, “This stupid Shield Lock thing.  I wouldn’t be out here otherwise.  You ‘Masters’ are killing me”.  Nice to be back in the Quay and loved by my brethren.  Still couldn’t feel my fingers.  Mosey to the open parking lot for the following exercises:  SSH, Sir Fozios, static stretching with arms, Mike Phelps, squat hold.  From squat hold into merkins and various plank hold positions.

The Workout:  5 PAX headed to the shelter with their kettlebell.  We welcomed Yogurt to his first Red October AO.  YHC wanted an up-tempo workout (trying to stay warm) with lots of rinse and repeats incorporating three exercises at a time (10-25 counts).

25 KB swings, 10 elevated Plank one arm pulls from the wall, 10 rut ros  (R & R)

10 Upright Rows, 10 Wonder Bras, 10 figure 8s (ic) (R & R)

10 Leg ups (alternating L/R), 10 Halos, 10 Goblet squats (R & R)

10 Lawn mower pulls while leaning against picnic table, 10 toe taps, 10 plank slap taps (R & R)

10 Shoulder thrusters, 10 O/H press from your knees (stopped that after realizing Yogurt was in shorts), 10 derkins, 10 erkins

About this time, we left our bells and headed to the wall for BTTW and People’s Chair.  15 count, alternating 10 count down the line with PAX and finished with a 30 cadence count.  Back to the kettlebells.

Mary: No sight of mutiny PAX.  On our Six for Nipplers, chest press, H2M, 6 inch, skull crushers, WWIIs, Heels 2 Heaven.  Looked up and saw FedEx with the PAX on the tennis courts.  Mosey and joined them.  PAX looked spent on our arrival.  FedEx tossed me the keys with 4 mins left.  Not knowing what PAX had just gone through, I called out American hammers. Oops.  Lots of groans.  I guess they just did a bunch.  We knocked out 10, added cockroaches, box cutters, have a nice day.

Announcements:  Watch Slack/FB for info about Mama’s house (painting, sanding, etc.). Stay tuned for SB squares.

T-Claps (Recognition):  PAX who came out.

Prayer:  Warmth.  Military (deployed, those going through tough times, suicide-thoughts, UNSPOKEN, PAX who have injuries or illness.

FedEx took us out.

 

An honor and privilege leading you men in the gloom on this frigid morning.  – Dauber

Mutiny/Red October

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PAX: , , , , , , , , , , , , , , , , , ,

7 pax for EC

FNGs:Yeti(Chris Zerkel) Iceman Jester (Malaki Zerkel)
Warm Up:SSH, good mornings, Daisy pickers, arm stretches, 10 merkins
The Workout:split 4 for red October 15 for ultimate.

15 count of following. Single arm bent over rows, hot potato, halo around body, figure 8 between legs, reverse lunges each leg, side lunges, goblet squat with 15 count pulse at end. 10-Snatch and press each arm.

7’s wonder bra and slow merkins

repeat 1st group of exercises adding 30 IC chest press, Russian twists, and side bends.

Mary:none
Announcements: q swap. Hit up cart AO’s to support SW pax.
T-Claps (Recognition):
Prayer: family surgeries this week. Military in Iran, Australia

12 Days of Christmas w/ Kettlebells

/in /QIC:
PAX:

1 PAX at Red October.  Fartsack was real.  Weather conditions poor.  PAX on vacation.

FNGs: None
Warm Up: Joined Virgin Q Fram with Mutiny PAX
The Workout: 12 Days days of Christmas with kettle bells

Day 1:  1 Burpee

Day 2:  2 Tricep Curls

Day 3:  3 Rut-Rows

Day 4:  4 Upright Rows

Day 5:  5 Goblet Squats

Day 6:  6 (Total) Midget Love Handles (3R, 3 L)

Day 7:  7 Curls for the Girls

Day 8:  8 Lawn mowers (4 L, 4 R)

Day 9:  9 Step Ups with 2 KB

Day 10:  10 Simbas

Day 11:  11 Wonder bras

Day 12:  12 Swings

Additional kb exercises until Mary.  Exercises included swings, halos, Figure 8s, thrusters, curls

Mary:  Mutiny PAX joined Red October for Mary.  25 LBCs, 10 box cutters, 10 H2M, 10 FM, YOGA

Announcements:  F3 cadre updates – lots of cool things happening; F2 updates too for 2020; Cletus new time 0530; Old School Qs all next week M-F.  Find something you are passionate about and get involved.  Freed to lead.

T-Claps (Recognition):  PAX who came out in 41 deg F raining conditions.

Prayer:  PAX injured, PAX friend having knee replacement surgery; Sprinkler’s dad, Oboe’s dad, Family & Friends around the holidays.  Unspoken.  Remember those hurting around the holidays.  Merry Christmas to all.

 

Monday mutiny

/in /QIC:
PAX: , , , , , , ,

FNGs:none
Warm Up:SSH, imperial walkers, SSH, hillbillies, SSH, mountain climbers, leg stretch he’s, arm stretches, fazio arm circles
The Workout:Fedex led 4 pax while 4 stayed at red October. 10- hot potato IC, 10-around the body IC, 10-Figure 8 IC, 10 Swings, 10-triceps IC, 20 -presses, 10- standing be rows and 10- bent over rows. 10- tricep rows. 10-go let squats, 10- each side suitcase deadlifts, 10- each leg single leg deadlifts, 10-squat curls IC. 10-sit-up press, 10- merkin/squat /curl combos, 10 American hammers, 10 side bends.  Rinse and repeat
Mary: derkins, irkins , LSF, LBCs, homer to marge, pickle pounders
Announcements: shield lock, throw back week next week. Possum trot closed Christmas unless a volunteer to q. Oak wood 24 donations and auction
T-Claps (Recognition):
Prayer: injured pax, Fumunga, unspoken.

Simbas? WTF!

/in /QIC:
PAX: , , , , ,

A foggy morning for a start of Mutiny/Red October.  Forceps led the warmup before taking 4 PAX to Mutiny.  Remaining 6 PAX grabbed their kettlebell and met up under the shelter after the joint warmup.  Great seeing R-22 back in the gloom!  He’s getting ready for Wrightsville!

FNGs: None

Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Imperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose

The Workout:  Lots of 3 (10 count exercises) with Rinse & Repeat.

Exercises included:  Alternating leg ups on wall (R/L) with one hand carrying kb, goblet squats, single arm thrusters. R&R

Lawn mower pull (R/L), Rut-rows, tricep extension. R&R

Figure 8s, Bus Drivers, Midget Love handles. (R&R)

Simbas – new exercise.  Lunges forward and present kb to the sky; two hand upward rows, ground pounders. R&R

Mosey to wall (without kb).  15 count BTTW, 15 count People’s Chair.  R&R increasing count to 20; the 25.

20 count kb swings.  R&R.

Whiling leaning on picnic table, 10 count arm pull (R/L), on knees, 10c o/h press, on six, knees elevated, 10c chest press.  R&R.

Mary:  Mutiny PAX joined us for ab workout that included LBCs, American hammers, Freddy Mercury, H2M, Box Cutters, Have a nice day.

Announcements:  Holiday party.

T-Claps (Recognition):  CSAUP PAX; great to see R-22 back out in the gloom.  EC – LED, others?  Thanks for coming down to Mutiny Forceps!

Prayer:  Dauber led us out.  Reach out to someone over the holidays; sadness and sorrow for many.  Raise them up.  Prayers for heart surgery of a PAX friend; PAX traveling; Pax injured.  Unspoken.

 

Thank you men for the privilege to lead you this AM.  -Dauber

Kettlebells, Bands, & Jump Ropes

/in /QIC:
PAX: , ,

FNGs: None

Warm Up: 11 PAX met in FV this cold, brisk morning with temps in the mid 30’s.  After shoutouts to those who ran the HSHM, we began with – you got it, a run (more like a jog) through the parking lot and circling up for some warm-up movements led by Dauber.  10 Michael Phelps, 25 SSH, 10 Daisy Pickers, 10 Don Quixotes, 10 Moroccan nightclubs, and 10 mountain climbers.  PAX broke off to do Mutiny or Red October.

The Workout:  headed to workout shelter with kettle bells, jump ropes and bands.  Introduced Fram to kettle bells – great effort today.  Began with hop-overs using the short wall.  I can honestly report this is harder than it looks.  And this was just the start. Rotated positions with among kettle bells and bands. Grabbed the bells and began goblet squats and arm thrusters with bands.  Completed 3 sets of 10 reps.  Changed it up with various lunges: forward, 45 degree, back leg alternating.  Wrapped band around posts and completed pulls working the arms/chest while kettlebells were swung.  Moved to arm curls with the bands, and kettle bell upward hammers.  More KB exercises included figure 8s, halos, and mid range go-arounds.  Held squat hold while other PAX jumped rope for a 20-count, R & R.  On the picnic table, PAX executed skull crushers with KB and/or  LBCs.  Derkins added too.  Lawn mowers.  Moved to the wall for step ups OYO  and dips.  Heard the Mutiny guys on the wall and joined them for donkey kicks and wall taps before heading to tennis courts for Mary.

Mary:  Lots of plank exercises and stretching.  H2M, Pickle pounders, Y/T Supermans, plank hold, downward dog, child’s pose, other yoga poses.  PAX voiced what they were thankful for this year and what they were looking forward to in 2020.  Very cool indeed!  I liberated this idea from Mookie.

Announcements:  CSAUP, Holiday party, possible Thanksgiving convergence; Wrightsville discussion

T-Claps (Recognition):  LED, Fonzie, Cupid (other F3 PAX running HSHM); volunteers who came out in support too.

Prayer:  Quiver’s family, Puddles, Crablegs, folks traveling this week.  Unspoken.  Thank you Double D for taking us out.

An honor and privilege to lead you men in the gloom today.  Appreciate your flexibility while working through this new AO adding new tools including bands and jump rope to the fun. – Dauber

Threes company

/in , /QIC:
PAX: , ,

FNGs:none
Warm Up:SSH, monkey humpers, fazio arm circles, arm stretches
The Workout:

10hot potato IC

10 count IC around waist

10 count IC figure 8

10 shoulder press

10 slow bent over rows and 10 fast

10 straight rows

10 tricep extension

10 goblet squats

10 suitcase deadlifts each side

10 single leg deadlifts each leg

10 wonder bras

10 sit-up press

10 push-up, squat curl combos

10 American hammer variation

10 side bends each side

 

repeat

Mary:15 count boat canoes,hello dollys, LSF,pickle pounders, homer to marge box cutters, stretches all IC
Announcements:frosty, Christmas party
T-Claps (Recognition):
Praye r: Quiver and family

Veteran’s Day Kettle Bells

/in /QIC:
PAX: , , , ,

Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag

FNGs:  None

Warm Up:  Long jog around gym/swimming pool complex at a decent clip.  YHC lead warm up with the following exercises (11c):  Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops

The Workout:  Split from Mutiny PAX, headed to picnic tables with kettle bells.  In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps.  (No offense Coast Guardsmen).  Started on our 6 on top of the picnic table.  PAX completed tricep arm extensions and chest presses.  PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table.  Added kb squats, toe taps, planks with reaches to the kb in cadence.  Mosey to the wall for 4×11 counts of BTTW and People’s chair.  Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs.  R & R while non-walking PAX held squat hold.  Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice.  Swings and Figure 8s until we had PAX from Mutiny join us.  Gathered up for Mary.

Mary:  FedEx started us off with core exercises.  Each PAX called an exercise.  Number of reps varied from 10-25 depending on exercise.  Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back;  luckily YHC was last one so I called Have a Nice Day.

Announcements:  Frosty CSAUP, Holiday Party.  Please volunteer at HSHM if you are not running it!

T-Claps (Recognition):  All veterans.

Prayer:  Unspoken, veterans, first responders, family….thank you Norm for taking us out!

An honor to lead you men especially on this day.  – Dauber