FNG: Nope
W-UP: SSH, IM,Hillbillies, Frankenstein, GM and SFAC
Thang 1:
4 courts
1-BC w/ stackâem merkins 2x
2-CB w/ stackâem squats 5x
3- CW w/ stackâem IC crabby Patties 2x
4- WC w/ stackâem boat & Canoe 2x
Run a lap inside court before next station
Thang 2:
Wall sit and lunge walk travel
BTTW and burpee broad jump travel
Mary:
Speed skaters
Slow imperial walkers
Supermanâs
Today’s beatdown was not written by YHC. It was written by Dauber in February 2020, built in honor of POTS â Mutiny’s former resident pirate and the AO’s spiritual patron as Dauber described. YHC ran it as close to the original as the morning would allow.
Circle up in the half circle:
25 SSH
10 Don Quixotes
10 Daisy Pickers
10 Sir Fazio (forward and reverse)
10 Seal Claps
10 Overhead Claps
First lesson of the morning: Mutiny’s rock supply has seen better days. KBs stepped in for rocks â Dauber would understand.
PAX grabbed a KB and lined up on the pavement. 10 exercises, 20 count or 10 IC:
Curls for the Girls
Rut-rows (bent-over rows)
Overhead press
Tris for the guys
Toe taps
Bus drivers
SIMBAs
Goblet squats
Plank hold slap KB
Ground pounders
Between each exercise: drop KB, back pedal about 80yds, 5 merkins, return. Repeat for all 10.
On the pavement. KB held above chest throughout.
20cc 6-inch leg hold
10 chest presses
45-degree legs + 20cc hold
10 chest presses
90-degree legs + 20cc hold
10 chest presses
6-inch legs, hold to failure
Banana Seat unsurprisingly went the longest before failure.
Skipped â the clock had other plans.
Mosey to the wall.
~50cc Balls to Wall
~50cc People’s Chair
On the tennis courts.
Pickle pounders
Homer to Marge
LBCs
Hello Freakin’ Dollies
WW2 sit-ups
Peter Parkers
Nothing stated.
None stated.
Lifted up the kids heading out to summer camps this week and all summer â for safety and good memories. Prayed for strength to finish the week strong. Prayed for the leaders of F3 Southwake.
Grateful for 5 years of accountability in the gloom. Grateful for men who were doing this long before YHC showed up, and for men who keep showing up now. Winnebago â welcome back! These mornings are better with you in them.
An honor leading you men.
â Abacus the OG
Warm up: GM, SSH, WMHs, mtn climbers, copperhead merkins, copperhead squats, sir fozio arm circles
Mosey down to playground
Run up to circle near shelter and back
5 rds – 5 pull ups, 10 push ups, 15 squats
Run
4 rds
Run
3 rds
Run
2 rds
Run
1 rd
Mosey to shelter for Mary stretches
Nice jobs PAX.
BS out!
FNGs:
None
Warm Up:
Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.
The Workout:
4 Rounds
Heavy Jump Rope Timer – 100Overhead Press – 60# SandbagChest Press – 80# SandbagChoose your own adventure station: (80#Sandbag Burpees or 165# Sandbag Tombstone Sumo Squats)Battle Rope – Individual Arm Alternating
Mary:
#corechallenge with the instructor
Announcements:
Manion WOD 5/2/26 Ting Park
T-Claps (Recognition):
@sombrero for sticking pushing through and recovering
Prayer:
@bananaseats M, she injured her elbow and praying it is a minor injury. Also praying for patience and strength to make good decisions for ourselves and others.
Â
FNGs: none
Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins
The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time.Â
Mary: stretchingÂ
Announcements: Q sheet, Memorial Day Murph coming soon
Prayer: Forceps dad passed away from cancerÂ
Thanks for allowing me to lead such a fine group of men.Â
BS Out!Â
5 PAX huffed pollen at đ´ââ ď¸Mutinyđ´ââ ď¸ as we worked our way through stations while 2000s pop-punk sound waves filled the air.
Well done!
Banana Seat Play-Doh Abacus the OG Sombrero
FNGs: N/A
Warm Up: The Usual. F3 Mission Statement and 5 core principles were stated correctly.
The Workout: in today’s gloom we ran a competition pitting Queen Anne’s Crew (Gump, Flip Phone, and Finkle) against Vane’s Rebels across 4 stations of equipment and body weight exercises. With the help of a 50 second tabata timer, members of one crew would lift the heavy things and put them down (farmer carry, kettlebell swings, sandbag burpies, and curls for the girls) while the other crew did body weight exercises of their choosing (too many to name). The crews would switch and see if they could lift up heavy things better than that of their rival crew.Â
See history lesson on Blackbeard and Charles Vane below.
Mary: No time!
Announcements: None
T-Claps (Recognition):
Prayer: Prayers for injured PAX and PAX on the job-hunt.
History Lesson: Blackbeard vs. Charles Vane
Charles Vane and Edward Teach â better known as Blackbeard â were both prominent pirates operating in the Atlantic during the early 1700s, and their rivalry stemmed from competition over territory and resources in the Caribbean and along the American coast. Vane was known for his brutality and refusal to accept pardons, while Blackbeard cultivated a fearsome reputation through theatrics and intimidation. Towards the end of Blackbeard’s life, the two were competing for dominance in pirate havens, and Vane’s aggressive tactics alongside Blackbeard’s declining influence created tension between their crews. Though they never directly clashed, their rivalry represented the cutthroat nature of piracy in that era â fitting inspiration for today’s beatdown.
5 PAX showed up to use the TRX “strings”. Warmed up because it was cold out and then proceeded with 4 rounds of various TRX exercises. And an Around the Horn Mary.Â
Prayers for upcoming surgeries and healings, jobs, and travels.Â
WarmâUp
Mosey around the track, stopping periodically for:
The Thang
At the wall:
Performed a modified Jack Webb, using a 1:4 ratio of 4âcount Wall Planks to Mountain Climbers.
On the tennis courts:
Broke down burpees, then used lunges or bear crawl as the mode of travel to each end line.
Round 1:
Round 2:
Mary
Closed with a mix of ab work:
Finished with stretching.
Announcements
Â
Prayer Requests
FNGs: none
Warm Up: Arm circles, IW, HB, GM, WMH
Â
The Workout:
9 stations. 50 seconds on 10 second off. 3 round
Werewolfs (downward dog <-> cobra)
Weighted Lunges
Crab Cakes
Jump Squats
Navy Seal Merkins
Weighted Homer-to-Marge
KB squat into a tri-for-the-guy
Squat Hold Calf Raises
Weighted American Hammers
Â
Mary: LSF, Hello, Dolly, Scissors, and LBC. Next, we had a few group activities with a 20 lb medicine ball. Finished with 4 min of active stretchingÂ
Announcements: pool Qs on Friday at Sheep Dog.Â
T-Claps (Recognition): Happy 35th, Sombrero!Â
Prayer: travels for Flip Phone and Abacus