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
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Nemohttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngNemo2021-05-17 12:28:472021-05-19 07:21:4910 Pointers at Mutiny
FNGs: none, but lots of new riders to VC. Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed. Warm Up: oyo The Workout: see pic. Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going. Mary: on tennis courts, good evenings, static stretches, Frankensteins Announcements: see FB, Slack; 5K runs, bed build T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck. Nice job Captain. And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring. Luckily her house was on the route and she was at home. Prayer: Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.
Pledge of Allegiance
Honored to lead. -Dauber
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2021-05-13 18:52:192021-05-13 18:52:19Oh, the Places You’ll Go!
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Merkins and Squats were utilized to penalize drops of the sacred frisbee
Mary: NO SIR
Announcements:
Be on the lookout for a plan to be hatched to make Wolfie a more prominent member of F3.
T-Claps (Recognition):
PAX for Organizing the raffle to benefit Wolfie’s chair. Lot’s of local good done in a short amount of time. Money raised buys Wolfie a new chair and sets Wolfie and his mom up with gift cards for groceries through the end of the year.
Pikachu on the new gig.
Pikachu and Dauber for making sure we had all the right gear for ultimate.
Breach/M4L for finding my key on the field – that could have been bad
Prayer: Unspoken, YHC took us out
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/05/Deere-1.png?fit=513%2C204&ssl=1204513UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2021-05-12 08:34:182021-05-19 07:30:07Oh Deere, Ultimate at Thunder
Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps
The Workout:
Pax split into two groups
Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.
10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW
Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.
Mary:
Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans
I’m drawing a blank here. We did abs though.
Announcements: T-Claps (Recognition): Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540
Ran around the parking lot and circled up.
Will the Pax bounce I did a terrible job explaining the main event.
We did some other warm up excessive. Everyone felt froggy.
The Workout:
At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.
Exercises:
Pole 1: 3 Break Dancers
Pole 2: 5 Prisoner Squat Get Up Squat Jumps
Pole 3: 10 Carolina Dry Docks
Pole 4: 20 in cadence LBCs
Mary:
Modified Onnit 6 minute abs
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Situps
Bicycle
Russian Twist
Bowl
Announcements: T-Claps (Recognition): Prayer:
Martini
Yogurt’s Mom
This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.
Workout Date: 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.
The Heart of March Madness
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.
Main Event 1) L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter 2) Rock work at the rock pile 3) Wall work at the amphitheater 4) Dora 1-2-3 to finish us out
Mary:
Various Mary exercises. I don’t remember which ones.
COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.
Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen
FNGs: None Warm Up: Warmed up with Mutiny PAX The Workout: Gump and Dauber hung the TRX straps at the shelter and went to work on triceps, biceps, shoulders, legs, hips, etc. Multiple exercises in 10 reps repeated 4X. Exercises included single leg squats, tricep extensions, side extensions, curls…. Mary: Joined Mutiny for some core. Announcements: Vicious Cycle on Wednesday. T-Claps (Recognition): Prayer: For our country, first responders, students Honored to do-lead. Dauber
Funny – day after both of us felt wicked sore working different parts/muscles with the bands.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2021-04-26 08:48:142021-04-26 08:48:14TRX at Red October (4/19/21)
FNGs: N/a Warm Up: Mosey around the parking lot and circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies The Workout: Took the Q last minute and decided to do some greatest hits around the AO.
Started with field of dreams: home plate was 10 burpees, 1st base was mountain climbers, 2nd base was WW1’s, and 3rd base was plank jacks.
Then moved on to the 12 days of F3 for: 12 Australian ass smacks, 11 wing chun combos, 10 10 count jump rope, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing (in cadence), 5 CRAAB CAAAAKES(in cadence), 4 T-Stand kicks (in cadence), 3 prisoner squats, 2 box cutters, and Give me one man maker burpee.
Mosey around the side of the school and stop for 11’s of monkey humpers and goofballs
Continue to mosey to the back for a 3 minute AMRAP of 10 single leg squats, 20 hand release merkins, and 30 squat jumps. Take a lap around the track then head over to the circle.
Bear crawl Ring of Fu – we all Bear crawled around the circle, each pax called out a number and on their up we did that many wing chun strike combos.
Shredder finished us off with combatives, focusing on rooting and form for wing chun strikes.
Thanks as always for allowing me to lead and make sure to fill up that Q sheet before Thursday!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Farvahttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngFarva2021-04-18 14:17:192021-05-20 07:28:26Nice pot of Gumbo at Sheepdog
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.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Framhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngFram2021-04-16 11:10:042021-05-26 11:15:42ABsolutely fantastic time at Mutiny
