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!

Mutiny Rock Work

/in /QIC:
PAX: , , ,

FNGs: none

PAX: @Pumps, @Double D, @Finkle, @Abacus the OG
Warm Up: Mosey around the soccer field track with butt kickers, high knees, and karaoke. Ran forwards and backwards at a diagonal up and down the hill at the track.
The Workout: We travelled down to the rock pile and grabbed a fine specimen and went to the round-a-bout for some rocking around the clock exercises with rocks.  We completed one and a half times around the clock.  After each exercise we traveled with our rocks by doing lunges.  Rock exercises were rut-rows, rock merkins, try’s for the guys, curls for the girls, wonder-bra’s, bus drivers, overheads, LBC’s with rocks, and skull crushers.
Mary: Reverse LBC’s, E2K’s, Low Slow Flutters, Protractors, and Yoga stretches
Announcements: June Challenge
T-Claps (Recognition): Abacus and Finkle completed EC
Prayer: Prayer for hurt and recovering PAX and their family members.

April Ultimate

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

18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.

BS Out!

Mutiny Monday Michigan & More

/in /QIC:
PAX: , , , ,

FNGs:
None
Warm Up:
Warm up lap
Back peddle snake on hill
Frankensteins
Smurf Jacks
Seal claps/Overhead claps
Plank jacks

The Workout:
Catch me if you can
Pair up – P1 backwards run on track, P2 3 burpees then chase down P1, switch
Change to 5 WWI’s for lap 2

Michigan
Run 100 yds & back 5 merkins 10 hallelujahs
Run 80 yds 10 merkins 20 hallelujahs
Run 60 15 merkins 30 hallelujahs
Run 40 20 merkins 40 hallelujahs
Run 20 25 merkins 50 hallelujahs

Parking lot lieutenant dans
Crab walk with crabby Pattie’s at each parking space line 5x5IC
Bear Indian crawl around the circle (half way)
Pull ups at park and knee tucks in swings
X10, X8, X6
Bear crawl with shoulder taps at each parking space 5x5IC
Parking lot lieutenant dans

Mary:
LBCs
Reverse LBCs
Australian snow angels
J-Lo’s
Pickle Pounders

Announcements:
Shirt order, cycling returns, check slack

Prayer:
Ponsies dad, 16-bits daughter, 3Alarm surgery, Fram’s M

Great work gents. Always a pleasure to lead such a strong group.

BS out!

The Return of #12 (& Dauber)

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

FNGs: none. Welcome back PUDDLES.
Warm Up: Ran around ClubWorx, circled up for SSH, HB, IW, Sir Fazios, Seal Claps, OH claps
The Workout:  Mosey to rock pile and grabbed medium rock.  Circled up around picnic tables.  Lots of 10 cadence exercises with multiple semi-suicides on the pitch after 4 sets of work.  Sets included curls for girls, tricep curls, OH press, squats, bus drivers, wonder bras, from our six, straight arm curls, nipplers, OH press, from plank – slap rocks.  Squat holds waiting for all runners returning from suicides. Returned rocks.  Step ups on curbs.  Bobby Hurley’s back and forth.  Mosey to Tennis courts for Mary.  Did some time on the wall with multiples of BTTW and people’s chair.
Mary:  Lots of stretches, yoga.
Announcements:  March madness contest/fundraiser.
T-Claps (Recognition):  GREAT SEEING PUDDLES back in the gloom!  Can you believe Tom Brady is coming out of retirement?  Oh my.
Prayer: YHC took us out. Unspoken.  Great to back in the gloom after an extended absence due to injury.

42 in 42

/in /QIC:
PAX: , , , ,

Today’s workout idea was simple, do 42 different exercises over the course of the workout. The hard parts were twofold.  First, finding 42 different exercises was daunting.  I consulted the ol’ exicon for some help filling the list.  I was also concerned that we wouldn’t have enough time or, the opposite of that, it wouldn’t take enough time.  We ended up coming in under the 45 minute mark which actually worked out because it ended up taking 42 minutes, which LED pointed out.  I was happy with that.

FNGs:

None today

Warm Up:

SSH x42 IC

Windmills x10 IC

Daisy Pickers x10 IC

Moroccan Nightclubs x10 IC

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

With 7 exercises taken care of during the warmup we only have 35 more to go.  We did everything below in the order shown.  All were a 10 count, either in cadence or on a down/up, unless otherwise noted.

Shoulder Taps

Apolo Ohno

Mountain Climbers

Bobby Hurley

Burpees

Curb steps

Carolina Dry docks

Plank switch

Jump lunge

Crab cakes

Crab humpers

Crab jacks

Bear Crawl – Started at one curb, crawled across the parking lot, and then crawled back

Star jumps

Diamond Merkins

Doggie Paddle

Zebra Kicks

Failure to launch – Each PAX took a turn counting down from 10

Plank punch

Monkey Humpers

Goofball x16 in ascending cadence

Gorilla Humpers

Groiners

Nipplers

No Surrender

Merkins

Turkish Getup

People’s chair – two sets

BTTW – two sets

Mary:

Circled up in the tennis courts for:

Guantanamo Bay

Dr. W – 5×8 count cadence

Box cutters x10 IC

American Hammers x10 IC

Freddie Mercury x10 IC

LBC x10 IC

Announcements:

Road cleanup from yesterday will be rescheduled soon, keep an eye out

T-Claps (Recognition):

Everyone who ran Willimington this past weekend.  Great work men!

Prayer:

The Ukrainian people

The world’s population

16-bit’s coworker Alan recovering from multiple surgeries

 

Thank you men for helping me kick off another year.  I appreciate you all.

 

010000

“The Easy Plan” at Mutiny 2/14/22

/in /QIC:
PAX: , , ,

FNGs: None
Warm Up: Led by Warbucks from Red October
The Workout: Ran 11’s from one end of parking lot past Tennis courts to the other. Merkins on high side and Star Jumps at bottom.  7’s from Old Honeycutt stop sign to soccer field. Burpees at the top and I/C prisoner squats at the bottom.
Mary: Two handed heel taps, LBC, Reverse LBC, Side Plank hold I/C 20 count.
Announcements:
T-Claps (Recognition): Breach for getting 3rd in Masters Class in obstacle course run.  PAX getting out in cold and Gump upon return.
Prayer: Injured Pax, Co-workers (Warbucks/Fed-ex) YHC took us out.

Mutiny 1/24/22

/in /QIC:
PAX: , , , ,

Sprinkler passed it to Fed-EX. Work called Fed-EX, I stepped in.

FNGs: None
Warm Up: SSH I/C 30, Good mornings I/C 10, Daisy Picker I/C 10, Hillbillies & Imperial Walkers I/C 10 each.  Series of arm stretches
The Workout: PAX divided up into two groups. Each person did an ABs,Arms,Legs while one PAX threw the tire (style of his choosing) to the other group.  Number of throws = 5 reps of throwers choice. After one member from each group went the groups got farther apart.  The last round was at the top end of the parking lot and the bottom end of the roundabout.  Too many excersices to list.
Mary: grouped in with ME
Announcements: None
T-Claps (Recognition): Banana Seat Step Dad out of hospital and working towards healing.
Prayer: sick/injured PAX and unspoken.  YHC took us out.

Sky Q Turned The AC On (Abe Q 3 of 7)

/in , /QIC:
PAX: ,

FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The workout consisted of three rounds, each having four 10-count exercises. In between rounds, PAX would run from the picnic shelter up to the stop sign and back.

Round 1 (x3):
front lunge x10
squat x10
hand-release merkins x10
American Hammers x10
run

Round 2 (x3):
step ups x10
high knees x10
shoulder taps x10
WWIIs x10
run

This was about the time that the weather shifted from muggy 60’s to breezy and chilly. I appreciated it because I was getting a bit sweaty. Thanks Sky Q!

Round 3 (x3):
side lunge x10
Durkins x10
dips x10
low slow flutter x10
run

Mary: LBCs, Box Cutters, Homer to Marge, plank / side plank, and a bit of yoga to wrap things up.
Announcements: none this morning
T-Claps (Recognition): Sprinkler for accountability.
Prayer: Sprinkler’s family as they go through this time of loss.