When did Dauber get here?

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FNGs: Splenda and Seagull

Warm Up

A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.

 

The Workout

  • Line up on the tennis courts for: wheel barrels, bear crawls, crawl bears, crab walk and reverse crab walks
  • Run to rock pile, grab rocks and then line up on soccer field for fun with rocks consisting of curls for the girls, ruh rohs, triceps extensions and LipSync’s 8 step full body lift that is actually only 6 steps. Between each arm exercise run to other end of field and back which included one 10 set of merkins for one of the runs because we were 20 minutes into the workout and haven’t done any merkins.
  • John Cusack to parking lot for down and back Bearly Curling.
  • Return rocks and separate into 2 groups of 8 so each brother can do 10 abyss merkins between 2 picnic tables while the other 7 did various experiences consisting of LBCs, WWII and monkey humpers
  • Run to little pavilion for 10 dips and then run to tennis courts for Mary consisting of Freddy Mercurys, low slow flutter, American hammers and 1 minute of have a nice day.

 

Mary

  • Freddy Murcury’s
  • Low, slow flutter
  • American Hammers
  • Have a nice day

Announcements

Refer to Slack

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.

Should Have Stayed In Bed This Muggy Morning

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PAX: Potts, Fram, Doc, Gump, Cupid, FedEx, Norm, Modify

EC: Cupid

FNGs: None

Warm Up:

SSH x 15

Fozie Arm Circles x 10 F and R

Daisy Pickers x 10

Plank Jacks x 10

Stretches

Lap around the track

The Workout:

1

  Urkins

  Derkins

  Dips

2

  Bear crawl suicides

  Body weight squats

  Bunny hops

3

  Lateral burpees

4

  Squat to curl

  Curl to press  

  Squat to press

  Press to tricep ext

Mary:

  American hammers               

  V sit kick outs

  Low slow flutters

  LBC

  Homer to marge

  Toe taps

Announcements: Two new AO starting up, one this week (Wednesday at Womble) and one next week (Tuesday at Falcon Park). Check Facebook and Slack for other announcements.

T-Claps (Recognition): Cupid for running 13 miles at Crazy Train and Bond Brothers Brewery for having their 1K Flip Flop Run over the weekend

Prayer: For those still recovering from injuries, Crablegs, 16-Bit and his family, and FedEx’s son.  Sorry if I forgot any

June Ultimate

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EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt

A very late backblast for Ultimate at Mutiny

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FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.

Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work

A Little Chilly This Morning

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April 29, 2019 / in fitness, Mutiny/ QIC: Fedex

PAX: Noah’s Ark, H1N1, Messi, Modify, Dauber, Cupid, Stovepipe, FedEx, Potts, Overachiever

EC: H1N1, Messi, Overachiever

FNGs: Overachiever

Warm Up:

Lap around track

Calf raises

Side straddle hop

Fozio arm circles

Good morning 

Imperial walkers

Hillbillies

Stretches

The Workout:

Started the workout with Captain Thor, in honor of Avengers End Game, which are 1 big boy sit up and then 4 American hammers, 2:8, 3:12……. We made to 10 sit-ups and 50 American hammers. Told the Pax they should have instant abs after that.

Then we moysed over to the rock pile where I told the Pax to pick a rock that is suitable to them. We then head over to the shelter where I told the Pax that we would be doing circuits with 3-4 exercises in each.

The circuits consisted of;

Circuit #1

Urkins

Derkins

Dips

Circuit #2

Shoulder press

Curls

Triceps

Circuit #3 

Plank jacks

Plank push ups right leg up

Plank push ups left leg up

Mountain climbers

Circuit #4 

Squats

Lunges

Skaters

People’s chair

Circuit #5 

LBCs

Homer to Marge

Low Slow Flutter

We went through 2x running to each corner of the soccer field in between circuits

Mary: Done in the workout

Announcements: Check Slack and Facebook

T-Claps (Recognition): To Overachiever for not only being an FNG but also doing EC and surviving the workout

Prayer: Cupid’s friend who’s having surgery, friend that most of have in common that lost his wife on Easter morning, the Pax dealing with injuries and unspoken

A 2.0’s Easter

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Warm Up: 1-lap Side Strattle Hop, Good Mornings, Fozzie Arm Circles
The Workout:  Partner Dora- 100 merkins, 200 LBCs, and 300 squats/ Rocks-
Mary: call out random name pick 10- count workout
Announcements: SLACK; Dirty Pipes invites all who can make it to a 10-mile run in Erwin at 4:45pm
T-Claps (Recognition): Messi stepping up to Q
Prayer: families of the people who died on Easter Sunday

Kick Ball in the Gloom

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Warm Up:  Run through the parking lot; quick feet on the curb in both directions.  Circled up for the following exercises:  20 SSH, 10 Good AM, 10 Daisy Pickers, 10 Sir Fazio Arm Circles (F/B), 10 Windmills, 10 Goof balls

The Workout:  KICK BALL – F3 Style:  Fields were flooded due to an overnight storm so Q moved the kick ball event to the parking lot.  Ground rules set:  if ball was kicked outside of parking lot into grass, the kicker executed 5 burpees OYO; pitcher calls out exercise, kicker runs after ball while remaining PAX performed the exercise.  This was modified after a few rounds with ALL PAX running to the kicked ball.  Numerous exercises were called including wide merkins, merkins, diamond merkins, Squats, SSH, LBC, WWII, planks, spider man, mountain climbers, leg kicks, Burpees, Homer to Marge,  B2TW, 6-point Burpee, etc.

 

Mary:  Circled up in the parking lot and each PAX called out a 10-count core exercise:  LBC, WWII, reverse LBC, American Hammers, H2M, Freddie Mercury, Box cutters…

Announcements:  Triathlon Training (with non AO swimming) – See Gump;

SEE ANNOUNCEMENTS on social media

T-Claps (Recognition):  Great to see our F3 brother back in the gloom – Noah’s Ark!

Prayer:  FedEx led us out;  Holy Week – Good Friday, Easter.  Lots of whirlwinds in PAX lives; work transitions, Messi taking a huge test this week, injured PAX,  Job interview, unspoken.

EC:  LED and H1N1 running; Messi on the bike.

Honored to lead you men in the gloom!  Appreciate your enthusiasm with the use of the kick ball today!

Another Freeze Warning

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April 1, 2019 / in Mutiny / QIC: Stovepipe and Fedex

PAX: Gump, Dauber, Norm, 16-Bit, Cupid, Doc, Stovepipe, Messi, H1N1, FedEx, Beater, Fonzie

With the temperature dropping back into the 30’s it was good to see 12 men decided to not fart sack and come out to get a workout in.  Stovepipe and I decided to co-Q. As always it’s an honor to lead.

 

Warm Up: Stovepipe started us out with a lap around the track and then circled up in the parking lot for some SSH IC x 30, daisy pickers IC x 10, good morning IC x 10, and some stretches. Stovepipe then hand over the Q to me and I had the pax do 5 burpees OYO and shoulder taps IC x 10.

The Workout: We headed over to the shelter for some dips, urkins, and derkins IC x 10 for 2 rounds. We then headed over to the middle of the parking lot behind Club Works where I told the Pax to partner up.  I then told the pax that we would start with partner people’s chair for a 10 count, then P1 would run to one end of the parking lot and does 10 LBC while P2 runs to the other end of the parking lot and does 10 squats. We completed 10 rounds, called an audible after first round because I forgot to include t claps during partner people’s chair, and each pax ended up doing 100 of each exercise.  Asked Messi to lead the pax in an exercise while we waited on the six, he chose to do more LBC, I then had the pax do 5 burpees OYO for standing around.

Mary: Headed over to the tennis courts for Mary. Started with BTTW, per Doc’s earlier request, and called on Dauber, Doc, and Beater for a 10 count each. Stovepipe finished Mary with big boy sit ups, low slow flutters, box cutters, American hammers, stretches, plank variations, and pickle pounders.

T-Claps: Maybelline, for consecutive workouts

Announcements: Sign up for F3  Dad’s camp starts on Tuesday, Dad and 2.0 workout this Saturday at Womble, Possible swimming AO, check Slack for more announcements

Prayer: Beater’s friend dealing with mental issues, unspoken

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing