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There will be Burpees

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Warm Up:

SSH 20 IC, imperial walkers 20 IC, Sir Fazio Arm Circle 15 IC forward and reverse. 

The Workout:

Weather 50 raining decided to use shelter.

Work: 20 Step ups each leg, 20 Dips, 20 Erkins

Partner up for this workload. 300 LBC, 200 Squats, 100 Merkins  and yes 100 Burpees. When finished help the sixth. After completion we celebrated by bear crawling all the way around the shelter.

Mary:

Did more dips on my count see how low you can go, low slow flutter, Elkins IC called by Messi.

Announcements: All things South Wake F3 lots of options for the new year.  Lots of challenges and accountability sheets.
Prayer

Modify’s mother, Martinis friend had Stroke, Kim Draper of K & B father passed away, Teacher with cancer.

Peace Out 2018!!!

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PAX of 14 came out on New Year’s Eve to say “Peace Out 2018” with a “Rocking Good Time”

Warm Up

A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s

The Workout

Rotating rock circle with curls for the girls, shoulder press, rows and triceps extensions

Barley curling across parking lot

Rock kicking crab walk across parking lot

Al Gores with rock against wall

John Cusack rocks back to rock pile

Bear Crawl across parking lot with 2-4-6-4-2 merkin pyramid

Mosey to tennis courts

Your gents on the fence (balls to the wall)

Mary

Around the horn 5 count

Announcements

Changes coming to Mutiny in the New Year (BBs, more flags, more Leaders, etc)

Future work needed at Woolfie’s house

Prayer Request

Crab Legs, Noah’s Ark, DD’s family and Boy George’s son

Fritter excitement

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33 Pax’s 4-2.0s with 17 getting in some EC.  start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

Christmas Time at Mutiny

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Pax of 11 joined the family fun Christmas festivities in the gloom at Mutiny hosted by father (H1N1) and son (Messi).  Welcome to 2.0 FNG – Sweep!

Warm Up: Lap around the track.  SSH IC x 10, good mornings IC x 10, IW and HB IC x 10
The Workout:

Mosey’d to the rock pile where each Pax picked out a rock of choice for some Christmas fun!  Rinse and repeat after each round.

C  – Curls for the girls x 15 IC

H – Heavy Freddie’s x 15 IC

R – Rapid Fire Rock Set (ruh-rohs, standing chest press, tricep extensions, overhead presses) x 15 each with no rest between

I  – Indian run around the field carrying rock

S – Squerkins x 10 and then switch with partner

T – Turkish getups with rock, 10 on each side

M – Merkin mania (diamond, regular, and standard) x 10

A – Al Gore with rock for 60 seconds around the horn

S – Smurf SSH

Mary: Round the horn each Pax called an exercise x 10
Announcements: Inaugural 8k and 16k race in HS (look on Facebook for F3 promo code).  Convergence for repairs for Wolfies house (be on the lookout for post by Lip sync for details)
Prayer: Families celebrating first Christmas without loved ones.

Twinkle and Shimmy

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18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10 
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
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Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement. 

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today. 

BS out

Snake

F3 Breakdancing Bust

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13 total PAX posted at Kenny’s Grave. We had 3 that showed a couple mins late so YHC was feeling gracious and PAX did 3 burpees for the penalty. 12 Oaks clown car rolled in to join the KG fun today. Here we go.

Warm up – lap around parking lot with normal agility exercises
Use parking curbs for high knees, 2 passes
Over to tennis courts for some ladders, 3 passes on double ladders

Air squared x25 IC
Shoulder taps x15 IC
Hand release merkins x15
Breakdance R spins, L spins 10 each (this was a bust)
Was hoping at least one HIM would know how to sweep the leg. Had laughs trying.
Slalom x15 IC

Partner up similar size
– Partner carry suicide (free throw line, back, half court, back, far free through line, back, full court, recover) Switch partners
– Ladder wheel barrows with quick hands in boxes. Switch partners (3 rounds variations)

Evolution of man
– Crab walk length of court, exercise at other end, jog back to start: reverse plank jacks x10 IC
– Bear crawl, “” proper merkins x10 IC
– Duck walk, “” monkey humpers x10 IC
– Lunge walk, “” star jumps x20
– Broad jump, “” burpees x10

Mosey back to flag for Mary

Mary
Thor – up to 7 with 1:2 ratio
Pretzels – each side x10 IC
V-holds – 3 rds OYO

Verse
“Rejoice always, pray without ceasing, in everything give thanks; for this is the will of God in Christ Jesus for you.”
‭‭I Thessalonians‬ ‭5:16-18‬ ‭
– Simple requests from God. Praying for others should be in our daily routine. We are very blessed in our lifestyles and should rejoice in what we have and not what we don’t have.

Announcements
CSAUP this Sat 6 A.M. Womble, Christmas Party Sat 6-10 M4L crib, WB training, U-turn, Q school Jan 13 @2 Womble, slack…seriously guys, Messi Q, Sliderule debut of yoga at 0515 Womble

Prayers
– DD dad and wife, Ausfahrt recovery, Crab Legs, unspoken

13 PAX
Sliderule, 16-bit, Messi, H1N1, Modify, Norm, Moby, Slots, Natty Ice, Blue Hen, the Dogpound, Buford, Banana Seat

Thanksgiving Convergence

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Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.

A few men got in some EC. Great job!

Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.

Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC

Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.

Mary:
V-ups
Protractor into LSF into Freddy Mercury

Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
‭‭Psalms‬ ‭107:8-9‬ ‭NKJV‬‬

Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L

Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays

During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.

BS out!

Possum Trot BB

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26 pax showed up in slightly above freezing temp to give thanks for ability to workout

 

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC,  20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps  IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

Can’t Do-Si-Do with a Midget

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YHC made the trek down to Kenny’s Grave for a promised Midget 4 Life beat down knowing he would have to leave early for a social obligation. The conditions were awful (cold and rainy) and promised to drive a small turnout, but YHC didn’t know just how small.

Sitting in the parking lot with 2 minutes to go there were only two cars – YHC’s and 16 bit. 1 minute to go both got out and consulted and at go time the decision was easy – we began running the parking lot to warm up.

Warm Up:

2 Parking lot laps
The Workout:

We went under the shelter for some do-si-do, alternating calling exercises. It went something like this:

SSH

Good Mornings

Michael Phelps

Dips

Dirkins

Alternating lunges

Alternating step ups

Mountain climbers

Roman situps

pickle pounders

WWII

homer to marge

planks

balls to the wall

irkins

squat holds

Mary:

In the workout
Announcements:

Holly Springs Half
Prayer:

Noah’s Ark, Crab Legs

The New Hill

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Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.

Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25

Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)

Jog over to introduce a new hill to the PAX at Mineral Spring Park
11’s with Burpees and Turkish Get’ups
55 reps total for each

Back to rails
Dips x25

Mosey back to the flag since we were running out of time fast.

Mary
Boat canoes x10 IC
American hammer x10 IC

Verse – Encouragement and Patience
“Now we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.”
‭‭I Thessalonians‬ ‭5:14‬ ‭NKJV‬‬

Announcements
HSHM, U-turn, AGS, Friday AO’s

Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.

Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.

BS Out!