Simple but effective

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FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,

The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.

Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.

Prayer: patience and support for families and pray for health issues.

 

Greenway Trip at Mutiny

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11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!

Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats

Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across

Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat

Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND

Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.

Nice swampy morning men. Thanks for allowing me to lead such a strong group.

BS out!

Mutineer Mini Murph

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3 PAX came out to Mutiny for some Murph practice.

WU
SSH
GM
SFAC
Mtn Climbers
Planks

Mosey down to circle
PAX completed a half Murph together.
We ran half a mile.
Then we did 10 sets of 5 pull ups, 10 merkins, 15 squats.
We ran half a mile.

Mosey over to parking area.
Inch worm merkins for 10 spaces
Then lunge walk for 10 spaces.

Mary at shelter
LBCs
Reverse LBCs
Up and outs
Windshield wipers

Announcements and prayers for graduates
YHC took us out.

Nice job guys. We definitely need to work on pull ups more. Thanks for allowing me to lead.

BS out!

A mutiny happened at Mutiny and @Rico is not yet a grandpa!

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PAX: , , , , , , , , ,

PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED

FNG: @Buffalo aka @Don Ross

Warm-up: 

Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.

Main Event:

  1. 11’s on the hill next to soccer field.  Fence squats at the top and burpees at the bottom.  Modes of transportation were jog, reverse lunge walk down, and bear crawls.
  2. Catch me if you can.  We partnered up and ‘partner A’ jogged around the track while ‘partner B’ did a prescribed exercise and then had to sprint to catch their partner.  Then switched.  Did 4 rounds exercises were, 20 merkins, 20 low slow flutters, 20 lunges, 20 SSH.
  3. No free picnic.  We made our way over to the picnic tables and did 10 Irkins, 10 Merkins, 10 Derkins, 10 Dips, 20 Step-ups and repeated once same exercises.

Dad Joke (sponsored by @Rico):

What do you call a man with no shins?  Tony, get it Toe-knee

Something about Mary:

LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.

COT:

Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol…  She will be having an ultrasound soon to check on a possible cyst on her ovary.

Pigskin Practice

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6 HIM showed up for some chilly football practice. 19 degrees but it’s a Monday so let’s get the week started.

Lap around clubworx gym
Warm up
GM
SSH
Windmills
Chilly jacks

Pass the peel – Indian run around track with football toss overhead. When it gets to the back, run to front and start over. If someone drops the ball, 1 Turkish getup. 2 laps total. Combine drops for burpees. We had 6 total.

Football drills in lower field
Left/right while chopping. Up/downs on hit.
Ladder shuffle drills 6 times through

Grab a rock
Partner up, similar speed
Devin Hesters – one person takes off sprinting with the rock, P2 does 1 burpee then try’s to catch them. Switch, R&R twice

Tables – dips, irkins, box jumps
reps of 15, 12, 10

Mary on tennis court – popcorn style

4 for 4 corners

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YHC had plans to use the field but upon arrival the landscaper must be on vacation. So improv we go.

WU lap around track
Good mornings
SSH
Cotton pickers
Mtn climbers
Copperhead merkins
Copperhead squats

Mosey over to do 4 corner stackems at home base.
1st corner 10 burpees
Return home 10 burpees
2nd corner 20 monkey humpers
Return home 20 monkey humpers, 10 burpees
3rd 30 crab cakes
Home 30 crabs, 20 monkeys, 10 burpees
Whole lap to 4th corner, 40 reverse LBCs
Home all the exercises

Mosey to picnic shelter for Mary
American hammers
Freddy Mercury’s
Box cutters
Low slow flutters
Pickle pounders
HAND

Announcements check slack

Prayers: Gherkins family fostering 2Yr old Liam, Rubiks family member Eric with some struggles, H1N1 daughter going to camp and another daughter starts driving, BS church guys recovering from major surgery, all injured PAX.

Nice job men and thanks for letting me lead.

Sandbaggin Sum Beaches 6/26/23

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FNGs: None but been EHing like mad.

Warm Up: SSH, Frankenstein, SFAC, Good Mornings, Imperial Walkers, Hillbillies

The Workout: Took 3 sandbags to the Tennis courts. Couldn’t drop them 1 burpee penalty for dropping. Corner 1 exercises: LBC, BTW, Reverse LBC, Corner 2: Std merkin, wide merkin, diamond merkin. Corner 3: Plank Jacks and 2 others I can’t remember. Corner 4: absolutions. Each time we went to a new corner we did: Reverse Guantanimo Sandy Bays, Walking BTW, Bear crawls, Crab Walks, Walking Willie Mays Hayes. All exercises were 16 reps except Absolutions.       

Mary: Several various abs 

Announcements: Naner cet Q at Prison Yard. Keep EH guys. Even the Odds on June 30th. 

T-Claps (Recognition):

Prayer: Unspoken

Honor to Lead! 

Mini Murph + Some

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Memorial Day at Mutiny.

6 PAX had the choice of a mini murph or something equivalent of pain. They choose wisely IMO.

WU
Good mornings
SSH
Windmills
Frankensteins

Mini Murph
Run 0.5 miles
50 pull ups
100 push ups
150 squats
Run 0.5 miles

Rock work
Pax grabbed a rock. We rotated rocks after each exercise.
Curls
Tris
Wonder Bras
Squats
Return rocks and mosey to shelter for Mary.

Check slack for announcements
Prayers unspoken

Honor to lead men.
BS Out!

Merlot at Mutiny

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FNGs: None

Warm Up: SSH, Frankenstein,  Good Mornings, Stretch out legs and arms. 

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.  Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.  Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.  Repeat the sequence but further distance.  Other PAX curls, triceps, rows, and John Cusack hold.  All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts. 

Mary:  HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors 

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken 

Stormy Mutiny

Stormy Mutiny

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FNGs: 2 FNGs, Preston and Anthony. Welcome!

Warm Up: slide straddle hops, good mornings, Willie Mays Hayes, imperial walkers, hillbillies, sir fazio arm circles,  seal claps

The Workout: Had to improvise a bit for the rainy weather conditions and large group of PAX in attendance. 10 minute tabata of dips and curls for the girls under shelter. Brief intermission of interchanging between bear crawl, crawl bear, crab walk, and walk crab around the circle. 10 minute tabata of step ups and tris for the guys.

Mary:low slow flutters, big boy situps, box cutters, homer to marge, hello dollies, LBCs, pickle pounders.

Announcements: Possum Trot Basket this Wednesday. 1st Possum Trot Breakfast (with condensed workout) next Wednesday.

T-Claps (Recognition): Welcome to FNGs Rockwell and GHERKIN willing to brave the storm and make their first F3 appearance.

Prayer: Prayers for our country, our F3 community, prayers of healing for Bobby Boucher’s son Walt, 2 Dollar on the mend after surgery, Wisdom for Sombrero with medical decisions for his son.