Cocaine Bear

Greenway Parking Lot Pain

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

FNGs: None

Warm Up: slide straddle hops, good mornings, willie mays hayes, sir fazio arm circles, seal claps

The Workout: Moseyed on over to the Greenway Parking Lot to do something I am retrospectively choosing to call, “Build-a-Cocaine-Bear.” Zig-zagging up and down the parking lot, we did bear crawls along each parking space line; skips across the lot; bear crawl over to the next parking space line; reverse burpee (starting from bear crawl mode – 1 merkin, jump up, then back to bear crawl) once up against each parking space curb; back to bear crawl from the curb to the end of the parking space line; skip again across the lot. We did this until we got from the farthest NW side of the lot down to the SE side.

Next, we did 11s of american hammers on one side of the lot and curbside merkins on the other side. Lunges going one way and crab walk going back.

Mary: low slow flutters, LBCs, homer to marge, pickle pounders

Announcements: Breach looking to boost our 2ndF game

T-Claps (Recognition):none

Prayer: Pumps – prayers up that families might be able to get healthy after long season of cold/flu/etc; Abacus – prayers up for Anderson family after the loss of their child. 2 Corinthians 1:1-11

Tabata Sweat and Christmas Soul

/in /QIC:
PAX: , , , ,

Date of Q: 12/19/22

FNGs: None

Warm Up: slide straddle hops, good mornings, willie mays hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps

The Workout: 3 Rounds of Tabata all to the soulful Christmas melodies of Mariah Carey, Josh Turner, Hanson, and more. Each round consisted of 14 sets of 30 seconds ON and 10 seconds Rest. we switched between 2 different exercises to make 7 sets each.

1st Round: balls to the wall and people’s chair
2nd Round: clean/squat/press with rocks and dips
3rd Round: curls for the girls and bear crawl circles

Mary:low slow flutter, box cutters, LBCs, Homer to Marge

Announcements:None

T-Claps (Recognition):None

Prayer: Praise to Fonzi being 1 year out from Achilles injury and seeing improvement. Praise to Pumps getting back out there after back injury. Prayers for families coming together at Christmas time. Thankfulness for Him who is the reason for the season.

Non-Cyber Coupon Shopping

/in /QIC:
PAX: ,

EC: Abacus (2mi), Sunshine and FRAM (4mi)

FNGs: None

Warm Up: Good Mornings, Willie Mays Hayes, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps

The Workout: First, we switched between sets of coupon lunges and work on the agility ladder. Next, we moved to the playground to rotate through sets of pull ups and swing set abs (push-up position with feet on the swings, pulling legs up into the chest). Lastly, we came back to the coupons for some chest press and wonder bras.

Mary: low slow flutters, scissors, Homer to Marge

Announcements: FRAM’s Even the Odds Q – Sheepdog Fri Dec 16th

CSAUP Sat Dec 10th

T-Claps (Recognition):none

Prayer: Unspoken prayers, prayers for the start of Advent season

Trick-or-Treat Mutiny

/in /QIC:
PAX: , , ,

NOTE: Excuse me….posting late for 10/31/2022 Mutiny. Crazy work week.

FNGs: None

EC: Breach (in his Orange skeleton costume) and YHC (in my Fuquay Mafia get-up) ran 1.5 miles after first plotting some mischief.

Warm Up: Slide Straddles, Good Mornings, Imperials, Hillbillies, Sir Fazio Arm Circles, Seal Claps, 5 burpees for a Warbucks late arrival

The Workout: For the Trick portion, YHC asked each PAX to walk bravely into the woods to find a piece of candy. Warbucks, being late to the AO and looking especially tired, was chosen as the 1st PAX to brave the woods. Unbeknownst to Warbucks, there was an orange skeleton :skull: (that looked a lot like Breach) waiting in those woods just to put the fear of God into him! Warbucks’ response was a instant Mutiny Classic and gave us all a good laugh before the remaining PAX had to brave the woods as well (with less risk of skeleton attacks). While each PAX went into the woods, the rest of us did some Merkins and squats. Once out of the woods, we’d run over to some tables for step-ups and dips before heading back over to the woods.
Treat time was a fun game of catch and throw with the football. PAX were asked to run long for a big throw. Candy for catches, burpees for drops, curls for the girls and big boy sit-ups no matter what… we did a lot of burpees!

Mary:with little time left, we did low slow flutters until our time was up and body exhausted.

Announcements: None

T-Claps (Recognition): None

Prayer: unspoken prayers and thankfulness

No Frills Mutinizing to start the week

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

Warm Up:   FRAM and Sunshine for EC.  SSH, Good morning, Daisy pickers, Hillbillies, Sir Fazio, Seal claps

The Workout:  Had I consulted my calendar, which had me running 22 miles just two days ago, I wouldn’t have signed up to Q today.  But I didn’t, so I did. 

Then in a very adult manner of dealing with life, I tried to ignore it, hoping it would go away, so I could get another day of rest.  But it didn’t, so I couldn’t. 

So, up & at ’em.  Having only a vague template in my head of what to do, I, as Sprinkler so succinctly foretold “bullshitted my way through this workout”, and it formed into this:

7’s on the “hill” of burpees and squats.  That was it for legs.  After that we just ran around in a disorderly pattern, making periodic stops for sets of non-leg exercises.   Dips on the picnic tables, WWIIs, merkins, balls to the wall, Carolina Dry Docks.  

We got in at least three sets of each (I think), with variations of merkins (derkins on the bleachers, diamond & wide grip) and dips (alternating raised leg), but did get 4 sets of WWIIs just because I decided to hit 100 reps for some reason. 

Mary:  A P90X favorite, Downward Dog Crunches (DD position, raise right leg, swing it to touch right elbow for 4 count, return.  Raise right leg, swing it to forehead for 4 count, return, then swing right leg to left elbow for 4 count – repeat other leg).  Then we did some kind of toe touch things until time expired.  Good stuff.

Prayers:  Fire Chief Tony, battling stomach cancer; FRAM’s coworker Mike, in a car accident. 

Announcements: T-Claps (Recognition): Prayer:

The Most Uncomfortable Thing

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

YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd.  Unfortunately our FNG was a no-show but we had a good time regardless.  I was happy to see so many happy faces this morning.

FNGs:

We were supposed to have one but, alas, none showed.

Warm Up:

Lap around the soccer field and then circle up by the tennis courts:

Good morning x10 IC

SSH x20 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Penalty burpees for Warbucks being late x5

The Workout:

We moseyed down the parking lot and stopped at the first island.  From there we started YHC’s favorite go-to, the Crab Boil

Crab walk two parking spaces

Crab cakes x10 IC

Crab walk two parking spaces

Crab humpers  x10 IC

Crab walk two parking spaces

Crab jacks x10 IC

Once we were done with that we took a break to do some Jack Webbs.  For those who forget, it’s a 1:4 ratio of merkins and air presses.  We went up to 10:40

We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)

Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:

Curls for the girls x16 IC and move two rocks to the left

Triceps extensions x16 IC and move three rocks to the left

Chest press x16 IC and move two rocks to the left

Trunk rotations x16 IC and move two rocks to the left, back to our original rocks

Ground pounders x16 IC and then return your rock

One last exercise, we paired up and did roman sit-ups on the picnic table.  This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face.  Then you do a reverse sit up using your lower back muscles to pull you up.  Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”

Mary:

At the tennis courts we circled up for:

LBC x10

Reverse LBC x10

Knees to the left side LBC x10

Knees to the right side LBC x10

Homer to Marge x10

Sleeping Hillbillies x10 each side

Freddy Mercury x10

Announcements:

Long Ass Run this coming weekend on the ATT.  Keep an eye on Slack for updates regarding the route

Hollyfest coming up and still needing volunteers to help with the booth.  See Slack and/or reach out to Dauber for more information

Prayer:

Unspoken

 

An honor to lead as many men as showed up this morning.  I love leading a large crowd.  More pain to share.

010000

Rocking the whole body with Bears and Bunnies at Mutiny

/in /QIC:
PAX: , ,

PAX: @Banana Seat, @Finkle, @Abacus the OG
Warm Up: Mosey around the track, Imperial Walkers, Hillbillies, Daisy Pickers, SSHs, Sir Fazio’s forwards and backwards.
The Workout: We were after that full body workout so we went to the rock pile to get our work done!  Started off with shmedium sized rocks and each Pax was the timer doing lunge walks around the circle drive while the other Pax did some rock work with curls for the girls and tri’s for the guys.  3 sets.  Then the timer did rock squats while the other Pax did wonder bras and rut rows. 3 sets.  Next the timer did a run down to the tennis courts and we did murder bunnies around the circle followed by more sets of rock bear crawls…LOTS of MUMBLECHATTER on this one!  LOL.  Finally to push ourselves into Mary, we ditched the rocks and moseyed back up to the pavilion and did a set of step ups, 15 each leg, on the block wall.
Mary: Low slow flutter, Freddie Mercuries, Homer to Marge, and Pickle Pounders.
Announcements: Celebrate Fuquay Varina on Oct. 1st, Long Ass Run coming up 10/22, Frosty CSAUP has been scheduled for December 10th.  More details coming on that.
T-Claps (Recognition):
Prayer: Family members in FL who are getting prepared for the hurricane coming on Tuesday.

SEVEN is your lucky number

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

24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

Rocks, step ups and a sense of impending doom.

/in , /QIC:
PAX: , ,

FNGs: none
Warm Up: Rounded up with the guys from Red October for SSH, Windmills, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal
The Workout: PAX moseyed over to the rock pile. 3 rounds of Curls for the Girls, tricep extensions, goblet squats, ruh rows and chest presses. 30 each. Quick mosey around the circle and 10 SSH in between each round. Returned the rocks.

Next, we did 30 step ups followed by Urkins/Durkins/Dips. Two rounds of that. Then we moseyed back for Mary.
Mary: Red October joined us again for Mary. WWIIs, LBCs, Homer to Marge, Freddie Mercurys, Windshield Wipers and one i can’t remember the name of (maybe “high/lows”). Finished up with some quick yoga.
Announcements: July 5th volunteers, South Wake picnic
T-Claps (Recognition): H1N1 and Gump for helping YHC get his car started after the workout. Fuquay-Varina ain’t so bad after all!
Prayer: Warbucks’s family

F.N.G.

/in , /QIC:
PAX: , ,

YHC had all intentions of an earlier start to get some EC in with the boys before Mutiny. Alarm went off 0435 and I was awake but then sleep hit me again. Woke up again 0510…holy crap! Passed on taking the dog out and taking a dump, shot out the door and made it on time with 2 mins to spare. Did a little mumble chatter then got us started. Good to see Puddles visiting from Beaufort.

Warmed up with Red October
SSH x20
Cotton Pickers (done with proper form) x10
Mtn climbers x20
Goofballs x20
Then we split off. Once we got to the small hill I turned around and saw on 2 guys with me of which one was an FNG. I thought this might be bad for this guy. He had no clue was FNG stood for but kept saying it during the workout. I think he thought it was a curse word or something.

Tiny Hill will break you
11’s – deep squat into calf raise at top and alternating shoulder tap merkins at bottom
Crawl bear up hill and bear crawl down

Mosey towards lower lot. Lieutenant Dans across the lot then over to the rock pile.

With rock we did
50 curls
50 tri’s
50 rutrows
20 table step ups to top, each leg
20 WWI’s with rock
R&R half the reps

Mosey back to tennis courts for abbreviated Mary. Capt Thor’s x5

Name o Rama
FNG stepped on a nail doing the Doopey Challenge in Disney but still finished. He earned the name Wet Bandit from Marvs scene in Home Alone.
Check slack for announcements
Prayers for Stubs, Sliderule, others

Great way to start the day men! Thanks for allowing me to lead.

BS Out!