On the fly

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PAX: , , , , , , , ,

FNGs: None
Warm Up:SSH, Good Mornings,Daisy Pickers, Windmills, mountain climbers, Moroccan nightclubs
The Workout:Half burpee curb hops. Some where around 15. Grabbed some rocks and did a variation of 7’s utilizing the wonder bra and merkin/groiner exercises.  15 count IC tricep curls, curls for the girls, deadlifts, and rutrows.  Back to curb to do half burpee wave from 1 to 4, holding plank when resting. Repeat rock exercises above. Jog to concession stand and did 7’s of donkey kicks on wall and plank to arm extension onto wall IC.

Mary:met with red October for some stretching, homer to marge and pickle pounders. Did rounds of circle on what we are thankful for.
Announcements:Christmas party, convergence Thursday, canned goods brought to possum trot will be delivered to Mamas house Thrift shop. 12 bucks gets around 25 cans.
T-Claps (Recognition):for all the pax not running last week but supporting those who ran.
Prayer: quiver daughter and family.

Ultimate at Mutiny!

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PAX: , , , , , , , , ,

FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel

We Don’t Do That Here

/in /QIC:

After running a lap around the track and starting warm up your QIC didn’t notice that Forceps tried to sneak in without anyone noticing until Double D called him out!! At which point Double D says we have “burpees coming our way” to which Gump responds with “ We don’t do that here in Fuquay.”  Needless to say your QIC was going to have none of that and we did 5 burpees OYO to end warmup.

PAX: Double D, Gump, Forceps, Farva, Potts, Doc, FedEx, 16-Bit, Yosemite, Sprinkler

EC: Fonzie, H1N1, LED  Don’t know if this qualifies as EC because they never came back for the workout

FNGs: None

Warm Up: Did the normal SSH, Imperial Walkers, Hillbillies, Good Mornings, Air Squared and  Fozio Arm Circles in a plank position

The Workout: After warm ups we moysed over to the soccer field in front of the playground where I told the pax that we’d be doing “ The Sheldon Cooper” which consisted of burpees, squats, merkins, BBSU and a lap across the field and back. We started with 10 of each exercise and worked our way down to 1 except for the burpees. On the last set of burpees I ask Sprinkler to pick a number between 1-10 and he said 8 so we did 8 burpees.

Mary: American Hammer, low slow flutter, homer to marge, stretches and pickle pounders

Announcements: Check Facebook and Slack

T-Claps (Recognition):

Prayer: DOA wife who lost her Mom, Finkle’s daughter, Noah Ark’s wife

Just Back For The Weekend

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PAX: , , , , , , , , ,

PAX: LED, Fonzie, Doc, Finkle, Norm, Modify, H1N1, FedEx, Yosemite, Sprinkler

EC: Norm

FNGs: None

It was great to see Norm back in the gloom, even though he was just back for the weekend and heading back to training after Mutiny.

Warm Up: We did some SSH, Good Mornings, Imperial Walkers, Hillbillies, Arm Circles, and Overhead Claps all in cadence

The Workout: We started at the short wall under the parking lot shelter for step ups and squats. After that we went to the concession stand wall for some BTW and Shoulder Taps.  Then we headed to the parking lot behind Club Works for walking lunges into burpee to the rock pile where I told the Pax to get a medium size rock and John Cusack to the parking lot on the side of Club Works where we started with some Merkins, on each “up” we slid the rock under us to the left or right, then we bear crawled across the lot with the rock.  On this side we did Rut Rows into overhead alternating lunges and then bear crawled back with the rock to do some more sliding rock Merkins. After we bear crawled back to the other side, with the rock, we did some alternating around the world to squat to curl for the girls. Told the Pax to John Cusack back for some rinse and repeat. Before we returned the rocks we partnered up so P1 can do Merkins with a rock on his back as P2 did squats. We returned the rocks and I told the Pax that we would be heading back the way we came in so we did walking lunges into burpee back to the the parking circle.

Mary: Ran out of time

Announcements: Check Facebook and Slack

T-Claps (Recognition):  Norm and his family as he heads back to training

Prayer: FedEx’s son and co worker, who was bitten by a dog, and Norm’s friend who’s about to have a baby

 

 

Always an honor to lead you fine gentlemen!!!!  SYITG!!

October Ultimate at Mutiny

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PAX: , , , , , , , ,

FNGs: None
Warm Up: 20xIC SSH, 10xIC Good mornings, light static stretching
The Workout: Ultimate!
Mary: She was not to be found.
Announcements: Picnic Saturday. Bring yo kids, bring yo wife.
T-Claps (Recognition): Fram for some solid plays once again. The guy is a natural!
Prayer: General for injured PAX, unspoken

He Called You “Sir”!!!!!!

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

PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx

FNG: Hump Day

EC: H1N1

Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO

The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.

Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders

Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery

What is Morning Wood?

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Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.

Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field

Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches

The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.

Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups

Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.

(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND

Announcements:
FB slack, CSAUP Odyssey, Norms departure

Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken

Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!

BS Out!

Mutiny Greatest Hits, Vol. 1

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PAX: , , , , , , , , ,

The temp was in the low 70’s with 100% humidity and everyone noticed. Martini and YHC returned from a 2 mile EC just in time to meet up with the other 10 PAX in the parking lot who were ready to roll. 5:30 arrived and we were underway…

FNGs: None

Warm Up:

We started with SSH (x20 IC) in the parking lot then moseyed around the track with stops at each “corner” for a warmup exercise: Imperial Walkers x10 IC, Hillbillies x 10 IC, Daisy Pickers x10 IC, and once we were back in the parking lot we finished warmup with some windmills x10 IC

The Workout:

We had one PAX who beasted the BRR so YHC tried to keep the workout as friendly as possible for recovery purposes. Since this was also part of YHC’s 1 year anniversary tour, the goal was to experience some of Mutiny’s greatest hits – along with a couple new ideas.

Stop #1: The Snack Shack
PAX lined up on the wall for BTTW – hold while first person person bear crawls around to the rear position – next PAX started bear crawling right after the PAX next to him went. Repeat until we go all the way around the building at least once. – We went around a couple of times which was plenty. We held People’s Chair while waiting for the 6 and then we were ready to move on to…

Stop #2: Rock Pile
Everyone grabbed a medium sized rock for 3 rounds of 15 reps (IC) of the following exercises and switching rocks between each: Curls, Ruh Roh’s, Wonder Bra’s
Stop #3: Shelter near tennis courts
3 rounds each: Irkins x15, Derkins x15, Dips x15 IC
Stop #4: Tennis courts
Pax split into 4 equal groups of 3 for some 4 corners:
corner 1 – Merkins x15
corner 2 – WW2’s x15
corner 3 – squats x30
corner 4 – Bobby Hurley’s x10
Rinse & Repeat for 3 rounds

Mary:

Around the horn for 10 count of PAX choice ab exercises.

Announcements:

9/11 Stair Climb – stay tuned to slack and FB for clown car options; 3rd F at Healing Transitions to spread mulch (see Breach for more details)

T-Claps (Recognition): Martini for making it out for EC and Breach for killing it at BRR and showing up strong with Breathtaker to start the week strong!

Prayer:

FedEx’s friend who recently has skin cancer surgery

Crab Legs returning from his trip tomorrow

PAX whose uncle passed away recently – my apologies for not being able to remember who it was. Memory isn’t what it used to be.

Thanks for the privilege of leading you #HIM for my first Mutiny Q this morning and for the ongoing encouragement and accountability. This group has helped me in multiple ways and I’m grateful for each of you.

BB a day late but a year better

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

FNGs: none

Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings

The Workout: Dora’s ugly step-sister Mora(?)

Pax broke into groups of 3.

Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.

While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.

Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts

After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun

1st set – bear crawl 1/2, jog 1/2  across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises

2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher

Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!

Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs

17 Smiling Faces in the Humidity at Mutiny

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

EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn