I like big tires and I cannot lie.

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FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.

Ultimate

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PAX: Norm (EC), Martini (EC), Sprinkler, Gump, Dauber, Breach, 8-Bit, Boy George, 16-Bit, LipSync, LED

FNGs:  None
Warm Up:  SSH, Sir Fozie Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Windmills
The Workout:  Ultimate Frisbee
Mary:  No Time
Announcements:  Mulch, Holly Springs/FV Challenge
Prayer:  Those dealing with COVID, Hurricane Isaias

731 Days Later

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Two years goes fast.  I still remember my first post and how I thought I was going to die most of the time.  How did those guys move so much?  How were they not as exhausted as I was?  Who is this Banana Seat guy and how has he not been arrested for torture? Kenny’s Grave was the only AO I went to for some time.  Thursday was my F3 day and that’s what I did.  And, honestly, having Banana Seat Q most of my first work outs was probably a blessing because, well, you know how he is.  He made me do things I didn’t think I could do and made me keep wanting to come back to see what more I can do.  So, for that Banana Seat, I thank you.

Two years later and I’m still enjoying every minute of these workouts, pushing myself and others to achieve things previously unachievable.  The things I’ve accomplished along the way were things that I would have told you I’d have never done before.  As we’ve all heard in the past, they workouts don’t get any easy, you get stronger.  And I’ve gotten a lot stronger and not just physically.

On to the workout, the preblast indicated that the numbers 24 and 16 would be prominent.  I was hoping the reasons would be fairly obvious.  I also remembered something that New Mexico said on Friday at Deadbolt’s 6 year Q, “Anniversary Q’s don’t have to suck, you know?”.  With that in mind I set out to make us all sweat but not to make us all regret it.  I also wanted to work in some of the things we did in my first workout so I borrowed a bit from that old backblast.

FNGs:

Not today

Warm Up:

We ran a lap around the track, mixing in butt kickers, high knees, and carocia.  We finally circled up near the tennis courts for:

Squatted overhead claps x24 IC

Windmill x16 IC

SSH x24 IC

Daisy Picker x16 IC

Burpees x5 OYO

The Workout:

The Red October guys went about their business why the rest of us moseyed down the parking lot some.  We partnered up to do some partner plank hops.  P1 did shoulder taps while P2 did side hops over their legs 24 times, and then switched.  Each partner did two rounds.

We moseyed a bit further to do some chilly broad jumps to traverse the rest of the parking lot down to the circle.  PAX got in chill cut plank position and spaced out a bit while the first guy got up and jumped over everyone.  When he was done he got down in to plank and the next guy went.  We got through 3 rotations before reaching the end.  From there we went and fished a rock out of the water and circled up for some quick rock work:

Curls for the girls x12

Tricep extensions x8

Ground Pounder x12

Rut Rows x8

Rinse and repeat (had to get 24 and 16 reps).  5 more burpees and then we carried our rocks up to the back parking lot and lined up.  We started with 24 dips on our rocks and then bear crawl pushed them to the other side of the parking lot where there was an island.  On that side we did 16 dirkins with our feet up on the curb.  To work our way back across the parking lot we put our rocks in our bellies and crab walked.  Back at the start we did 24 midget cookie pouches with our rocks.  With our rocks in hand we duck walked to the other side where we did 16 goblet squats.  We held our rocks and lunge walked back across and finished up with 5 more burpees.

We returned our rocks back to the drain and made our way over to the soccer field and lined up along the sideline.  Instructions were given that we would sprint across the field, do an exercise, sprint back, do an exercise, etc. The exercises were Bobby Hurley x24, irkins on the bleachers x16, tuck jumps x24, and lastly 5 more burpees.

We did a slow Indian run up to the bathroom building for a 24 count people’s chair before heading to the tennis courts for…

Mary:

Our esteemed Red October colleges joined us in the circle for:

American Hammer x24

LSF x16

LBC x24

and to round it off, 4 burpees for 24 total during the workout

Announcements:

The Bass Lake mulch project continues.  Great work is being done by UTI and the team so please help volunteer and help solidify F3 in the community.  We probably wake a lot of people up so giving ourselves good press can only be good.

T-Claps (Recognition):

To all the guys that did the ruck yesterday morning, helping bring food and supplies to Mama’s House.  It’s a great place and I love that we’re doing things to help them.  I was proud to see LED and Fram and F3 in a post from Mama’s House last week thanking them for their charity

Prayer:

For everyone dealing with all the things.  So much stuff is going on right now and we’re all dealing with something.  Maybe that’s the biggest take away that there is, we’re all dealing with something so have grace and patience for your fellow man.

I also reminded God that I think he left the oven on.

 

As always, it was an honor to lead.  When I started doing this there was no way I ever thought I’d be able to lead a workout, for many reasons.  I’m glad that I do and I’m glad that I can and I encourage anyone that hasn’t to get out there and do it.  You will surprise and impress yourself, I guarantee it.

 

010000

Stack’ems and Slides…upside down

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9 PAX and a glowing dog showed for Mutiny. The 4 A.M. storm left the weather feeling nice for about 10 mins. No Red October today so all the PAX got BS. Thoughts of going back home were expressed but the pax held strong. Missing a lot of the regulars today. Here is what we did.

Warm Up:
Lap around track
Air squared x20 IC
Mtn Climbers x20 IC
Good mornings x10 IC
Willy Mays Hayes x10 IC
Then out to main road

The Workout:
Indian run down to gas station
Stack’ems up the hill
1 – 5 burpees
2 – 10 squat jumps
3 – 15 merkins
4 – 20 alternating lunges
5 – 25 plank jacks
Run to top, do #1. Run back down, do #1.
Run to top, do #2. Run back down, do 1 and 2.
Etc…
Indian run back

Tennis court
BTTW shuffle with shoulder taps
– shuffle to right, 5 taps each side, shuffle left, 5 taps
– Fence sit hallelujahs x10
– Rinse and repeat

Mary:
Freddy Mercury arms crossed x15 IC
Side raises x10 each
American Hammer x15 IC
Pretzel x10 IC each
Superman x10 on Q up/down

Announcements:
FV Ruck event coming this Fall
SW swap week in the works

T-Claps (Recognition):
Fram with EC

Prayer: Clays family
Gamecocks niece out of nicu
Norms unit has covid guy on life support

Strong work today men! Appreciate the lead.

BS Out

RUNNING THE CIRCUIT

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FNGs: None
Warm Up: Arms and legs stretches, Daisy pickers, SSH, Imperial walkers, Hillbillies, FAC
The Workout: A circuit of 10 exercises were set up starting from the restrooms down to the shelter near the playground. 20 LBCs, 15 Wonder bras, run to next exercise of 10 Burpees, lunge to weights for 15 curls and 15 overhead presses, run to circle drive for some bear bowling 1/4 way around the circle, running to the picnic tables for 20 sitting back pulls with bands while partner held plank, 20 squats followed by some coyote ugly. Run back up to the restrooms to rinse and repeat until time ran out.

Mary: Joined by LED & Fonzie from Red October.  Freddy Murcurys, Homer to Marge, pickle pounders, 6 inch hold then spread em, back to 6 inch hold and then 45 degrees, spread em and back to 6 inch hold. Diamond merkins, and WWIs.
Announcements: New AO, (sorry Gump I forgot the name), mulch signup for Bass Lake
T-Claps (Recognition):
Prayer: Fumungas family with a sudden unexpected death. Struggling relationships.

Better late than never?

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Apologies for the lateness of this BB but hopefully late is better than never. We had a good start to the week at Mutiny/ Red October and it was YHC’s honor to lead for Fedex who had to be at work early. Thanks for the honor to lead and I hope those who were there got their money’s worth.

EC: Norm – all alone… *sigh*

FNGs: None

Warm Up:

Courtesy of Fram…
SSH x 20
IW x 20
Hillbillies x 20
Toy Soldiers x 10
Daisy Pickers x 10
Sir Fazio Arm Circles – x 10 forward/ x 10 reverse

The Workout:

Partnering up was easy with 4 of us so once we chose our partners, the beatdown commenced…
P1 runs while P2 does exercise – P2 catches up to P1 and switch – first partner to finish does 2nd set of exercise – each partner does 2 sets

Between laps: 20 each of dips/ derkins/ Irkins

Lap 1: 20 Merkins (single count)
20 x irkins/ dips/ derkins
Lap 2: 15 squat jumps
15 x irkins/ dips/ derkins
Lap 3: 10 crab cakes (5/ leg)
10 x irkins/ dips/ derkins
Lap 4: 10 WW2’s
10 x irkins/ dips/ derkins
Lap 5: 10 Carolina Dry Docks
10 x irkins/ dips/ derkins

Mary:

Mary: Yoga stretches with Dauber

Announcements:

Martinis mom’s funeral today at 11am
Rune

Prayer requests

T-Claps (Recognition):

Red October Q was Dauber who was joined by Gump and Fram.

Prayer:

Covid/ front line workers/ riots
Fram had to put their dog down

Back in the gloom never felt so good!

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FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.

The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows

2x – squat hold/squat jumps

2x -sumo squat holds/ sumo squat pick ups

2x – single leg squats/ lt dans

Passed the mic to Fedex for

2x – of 15 rep Erkins,derkins, and dips on the wall

3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.

Mary: American Hammers, homer to marge, Superman’s, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.

COVID Friendly at Mutiny

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We had a good morning at Mutiny/Red October with a total of 9 PAX. Five of them opted for kettlebells at RO while the remaining 4 opted for a boot camp beatdown that was COVID friendly from the size of the groups to the nature of the workout.

It all began with EC featuring LED, Buttermilk and YHC and a slightly modified route.

Once returning to the parking lot we had a few minutes to offer a COVID-friendly greeting and it was game on.

FNGs: None

Warm Up:

Mosey around Club Worx followed by Good Mornings, Windmills, Sir Fazio Arm Circles, Frankensteins, Imperial Walkers, Hillbillies, and SSH.

The Workout:

We moseyed to the rock pile so we could each grab our very own medium-ish sized rock. 3 PAX did an AMRAP exercise utilizing the rock while the 4th PAX ran to the end of the parking lot and back, then the next PAX would run while the other 3 did another exercise…

Round 1: Goblet Squats
Round 2: Curls for the Girls
Round 3: Overhead Press
Round 4: Tricep Extensions
Round 5: Rock Lunges
Round 6: LBC’s (w/rock)
Round 7: Wonder Bra’s
Round 8: Irkins on the picnic tables
Round 9: Dips on the picnic tables
Round 10: Merkins

Rinse and Repeat one time…

We then moseyed to the playground for a mini-circuit of Derkins, Pull-Ups, Leg/Ab Extensions (using the swing), and Step-Ups.

Rinse and repeat one time then it was time for Mary…

Mary:
We started off with some American Hammers while we waited for the RO crew and Dauber then took over. After some chill cut plank work and a couple of yoga stretches, time was up.

Announcements:
Stay tuned to FB and Slack for updates on upcoming events in light of the rapidly changing COVID situation.

T-Claps (Recognition):
Thanks to all who came out for EC and the main event. Let’s continue to encourage each other and hold each other accountable through the next few weeks in light of the pandemic.

Prayer:
Those who are sick with COVID.
That the pandemic will end sooner than later.
For the sanity of parents while kids are out of school for at least the next couple of weeks.

Let’s look out for each other and our neighbors!

Did someone say…Do a Movie?

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I pulled in at Honeycutt Park at what I thought was 5:20. At least 7 vehicles in the parking lot. Noticed shovel flag already planted. I quickly looked at my watch to see if I was late. Pumps had texted me just as I arrived and asked: Is everybody running? Evidently…EC was in play with what appeared to be 6 vehicles. I was relived since I had the Q. I would not live it down being the Q and late.

EC: H1N1, LED, Fonzie, Butter Milk, HOA, Fedex

FNG: Chris (H.O.A) Welcome

Warm Up: As we struck off for a mosey a lap around the club work a truck pulled in HOT. Could not tell who it was. . Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

We separate into Munity & Red October. Duaber had the Q at Red October and LED joined him.

 

The Workout: Moseyed to the rock pile and YHC advised to get a smedium rock. Rock would be traveling with you. Over to the soccer field where the following took place:

IC 20-Curls for The Girls, John Q to middle of field, 15-Merkins, Sprint back to start, 20-Tricep Extensions and sprint to middle of field, 15-hold Plank alternating rock taps, sprint to start, 20-Squats sprint to middle, 15- Merkins sprint back to start. This was a 3 rounder.

Moseyed to parking lot where we lunged with rock to middle of parking lot island, bear crawl with rock back to start. Repeato

Next PAX laid on our backs and formed a Train (every white line). Hold 6” while rock is above your head IC PAX would run in between start to finish with rock. We went through both sides of lot. IC various core exercises, hold rock 90 degrees, WWI. Dropped rocks for curb to curd work exercises. Merkins, Derkins and Erkins on my count. Returned rocks to rock pile. Lined up on curb for dips IC. Returned to parking lot area and bear crawled to every white line, Merkins from 1-6. Noticed Dauber was ready for Mary. Moseyed to tennis courts.

Mary: Dauber took Mary with several core exercises and ended up with some good stretching.

Announcements: Saturday F-V has walk at Noon starting at Mineral Springs. 1 Free beer at the end of walk. Dauber is putting together movie night (DO A MOVIE). Info to follow. Check Slack & Facebook

T-Claps (Recognition) to Butter Milk for bringing new FNG & for all those guys who got up early to put in the miles.

Prayer: Dauber sister involved in an MVC. Keep her in prayer. Fedex, wifes Mom, Health Issues. Wife is flying out. Pray for travel mercies and safety. Unspoken

After prayer it was brought to our attention that Norm was the reckless driver. 5-Burpees OYO!

It was an honor to lead! I appreciate the opportunity. Sprinkler

Ultimate Frisbee

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13 PAX  for some fun!

EC: Buttermilk, Norm, Martini, R-22, Beater and Breach

FNG– None

Warm Up:

SSH, Imperial Walkers, Hillbillies and 5 burpees OYO due to a tardiness

The Workout:

We broke off into teams, light color vs dark color shirts. It was very hard to see the frisbee this morning. I think the dark team won…just saying. Once the frisbee hit the ground…many times these exercises followed: merkins, lunges, diamond merkins, SSH and mountain climbers.

After talking with Yosimite I had the frisbee. Made contact with a few PAX and I had one that had cones…Great, everything was covered. Not exactly, HIM showed but forgot the cones! Not calling any names.

Mary: No time left.

Announcements: Buttermilk’s Church, Hope Community (Mina Project) is having a fundraiser. Selling boxes of cookies home-made. Support this worthy cause by sending Buttermilk message for order. Discussions of the safety of PAX playing ultimate since it’s so dark. Several are exploring some other options. More information to follow.

Prayers: Forceps Family, Armpits brother-in- law has MS/not doing well, Norm travel mercies rest of the week and Unspoken