19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!
Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.
With May Challenge finally done, it was understandable that the parking lot was somewhat empty this morning as guys are falling back to lick their wounds a bit after a month full of beatdowns. YHC also knew many PAX would be doing the double down today for the Memorial Day Murph, so we stayed away from the Murph-like moves.
FNG’s: None.
Warm Up: Good Mornings x 12, Daisy Pickers x 12, Seal Claps/Overhead Claps x 10, Frankensteins x 12, Imperial Walkers x 10, Hillbillies x10.
The Workout: Started off with 22 Burpees OYO. Everyone grabbed a rock suitable for challenging higher reps work. The series consisted of Curls for the Girls, Tricep Press, Rut-Rows, Shoulder Press, a mosey up to the pavillion, Dips, and LBC’s with a mosey back to the rocks. We did ascending sets of 15, 20, 25, and 30.
Step Ups x 20 IC. People’s Chair for a 10 count per PAX, BTTW for a 10 count per PAX.
Mary: Popcorn Mary for 20 counts of: LBC’s, American Hammers, Pickle Pounders, Homer to Marge, LSF’s, and 22 WW2’s.
Announcements: Murph Today! New Monthly Challenge tomorrow showcasing working on the “guns”.
T-Claps (Recognition): Scrapple getting back out here in the Gloom!
Prayer: Our nation, unspoken.
First time Q for me at Mutiny. Been there several times over the years but never took lead. Was great to combine with Red October for EC, w/u, Mary and COT.
FNGs: No, but we had an FNG at Red October, welcome Murdoch
Warm Up: combined with Red October
The Workout: Indian Run to get things moving. Selected rocks and started with curls and tris from 20 to 15 to 10 to 5. Shifted to the 10-pointer. Did 10 on the 10 count. This is full motion move starting with a squat, curl, tri press, back to chest press, curl down and end back down in the squat. Slower count, focus on form. Then we did a Bear Crawl halfway back up the road and jog the rest to a plank hold, 20 SSH IC, and 10 tempo squats. Mosey back to rocks and repeat (I think we ended up doing 4 full sets). Headed over to tennis courts and did a shoulder burn as we waited for Red October.
Mary: A couple quick moves called by YHC and Breach
Announcements: Upcoming picnic, check slack and make plans.
T-Claps (Recognition): Rainmaker coming back out, great work this morning
Prayer: Breach took us out
EC: YHC, Pikachu, Lipstick
FNGs: Nope
Warm Up: quick warmup followed by some penalty burpees for jibberjabberin’
The Workout:
2x rounds of Wasp due to low numbers.
Split into 2 teams and circled the soccer field, 10x merkins / 5x jump squats each time we met
Indian run down the greenway…
Indian bear crawl, indian run to the bridge, indian crab walk
Indian run to the playground for some swing crunches / pullups
Indian run back to the soccer field, split into 2 teams and circled the soccer field, 10x merkins / 5x jump squats each time we met…
…at which point YHC had to go make like a Lipstick and took a quick juant into the woods for a different kind of squat.
Mary: UTI lead Mary
Announcements: Sleep in Heavenly Peace, 5K for Sargent Leach
Prayer: Few PAX had relatives or friends with cancer or cancer scans, prayers for recovery or no cancer detected
33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.
FNGs:
Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)
MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).
Warm Up:
Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.
The Workout:
Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.
Mary:
A couple more Good Mornings to stretch us out.
Announcements: 2nd F Panera, May Challange, Bed Builds.
T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).
Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!
FNGs: Welcome Shingles!
Warm Up: I/C SSH, IW, Hillbillies, Goodmornings, Frankesntien’s, Daisy Pickers, SFAC, 5 Burpees for not starting on time by site Q. 5 more Burpees for Norm being late.
The Workout: Everything done in tennis court. Start at net 5 LBC, Crawl Bear to mid court and stack 5 LBC, 10 Big Boy Sit-ups, Crawl Bear to end line and stack 5 LBC, 10 BB, 15 WWII, Crawl bear to fence into BTTW. Hold position for the six. BTTW slide shuffle to next court over to same position on previous court. Reverse the stack pattern with Bear Crawls back to the net. Swinging Gate to fence and did Guantanamos to the other side tennis court’s fence. Repeat Bear Crawls bears, BTTW, BTTW slide and Crawl bears. this time at the lines it was Plank hold for 15 i/c, 10 side raises, each side, 5 Oblique crunches. Swinging gate and Guantanamo’s to original start.
Mary: Complaining about Q’s direction earned 5 burpees. More Complaining earned another 5. Burpees for Breach became the catch phrase. Freddy Mercuries, Scissors, Meat Gazers, Meat Gazers w/ legs crossed, Leg Climb. 5 more burpees for good measure.
Announcements: Wilmington race
T-Claps (Recognition):
Prayer: Pots wife going into surgery on Tuesday, Unspoken and YHC took us out.
FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store. I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles! Thanks for bringing him out Sparky. Help him get on our socials please. F3 Introduction and guidance discussed.
Warm Up: Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches. Gump divided up the teams and we were off!
The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense! Exercises were called out after each score. Lots of burpees and merkins. Very physical today with a lot of hustle and finesse.
Mary: Static stretching, Frankensteins
Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details. Don’t ever forget your name BTW during name-o-Rama! 2nd F At Panera
T-Claps (Recognition):
Prayer: UNSPOKEN; Go Bears. YHC took us out. Honored to lead. Thanks Gump for washing the pinnies!
I had not even planned on having the Q. I received a text message last night and was advised the Q sheet was still open. I signed up and made some plans. Once I arrived this am we got with Red October for warm up. After that what I had planned changed.
FNG: Nope
Warm Up: Moseyed a lap around the field. Dauber warmed up with side straddle hops, good mornings, sir fazio arm circles, seal claps.
The Workout: We moseyed to the start of the parking lot. 1st round, every white line 1 Merkin and add them all the way to the end for a total of 11 with a bear crawl in between. Lunge Walk back every white line add a squat. Repeated this with different exercises.
2nd Round Crawl Bear, every white line 1 crab jack- returned Bobby Hurley’s every white line to 11
3rd round Bear Crawl, every white line Plank Jacks, every white line-returned calf raises
Next we moseyed to restrooms for some BTW, people chair, seal claps, BTW, overhead claps, peoples chair. The timer was 1 PAX ran 2 laps around the building and we rinsed and repeated 2 times.
Mary: We moseyed to the tennis quarts for LBC, Reverse LBC, Full LBC, Homer-to-Marge, Low slow Flutter and Have a Nice Day.
Announcements: Check Slack for the thrift store building project and Sleep in Heavenly Peace bed project build on April 24th. Sign up genius posted on slack 3rd F. Wednesday March 31st Jersey Mikes in FUQUAY ONLY, all proceeds go to Military Men in Action. This is 70% of their budget. Lunch or dinner show your support!!!
T-Claps: Fram for EC. What a Beast he is!! Everyday!
Prayers: Fedex and family has friends that has an 8 year old boy with cancer. They organized a Jeep drive by yesterday with around 50 Jeeps and managed to secure Fairview FD for the TRAIN. Nice work and what an encouragement this must have been for that little boy. Continued prayers for Doc’s daughter on the road to recovery from surgery. God is Good Fellas!!!
YHC took us out. Honor to be a part of F3!!
So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.
Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.
FNGs: None
Warm Up:
SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC
The Workout:
Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.
The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side
Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.
Mary:
Dauber took over and stretched us out with some yoga for Mary.
Announcements:
MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details
Prayer:
YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.
FNGs: None
Warm Up: Partnered with Red October (Good mornings, Daisy Pickers, SFAC, Seal Claps, OH Claps, SSH)
The Workout: 6 pax rolled two tires down to the open field next to the playground. 4 pax were instructed to get rocks. teams of 3 on each tire. 1 PAX would flip the tire (one seemed to be heavier than the other) while the SLT called out various exercises to be done with rock IC of 20. They run to meet tire flipper PAX and then trade out. This cycle continued changing tires after 3 cycles. Thing 1 lasted up to the the stop sign at Old Honeycutt Rd. Thang 2 was backward pulls up down to parking lot entrance and back to the stop sign.
Mary: Cockroach sky touches, Slow Freddy Mercury, Meat Gazers (Breach named it), Cobra, Plank to stretch.
Announcements: Long ass run (Dauber), Help out at Under the Umbrella opening (Gump), March 31st buy a meal at Jersey Mikes and proceeds to local veterans support. Prison Yard one year AO on 3/23/21.
T-Claps (Recognition): Fed-ex for making EC and Gump remembering we do EC. YHC is VERY happy to be back!
Prayer: Doc’s Daughter, Fram’s Brother going through divorce, unspoken (YHC took us out)