FNGs: None
Warm Up: Did it before we arrived.
The Workout: 10 mile loop through Holly Springs.
Mary: None – unless you stayed for Thunder
Announcements: mulch
T-Claps (Recognition): these 4 amigos, especially Doc with his back injury.
Prayer: Doc – back injury.
FNGs: Welcome FNG Norbert! Snap’s 2.0 – played a great game and is a D&D fan to boot!
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
FNGs: None
Warm Up: SSH, Sir Fozie arm circles (10 forward / 10 back) Windmills, single leg dead lift.
The Workout: 4 cones spaced 75 feet apart in a square. cone 1 > PAX choice, Cone 2 > Abs, Cone 3 > Biceps/Triceps, Cone 4 > Chest and back. Group split into teams of 2 and a group of 1. Each Cone had an additional 44lbs tractor weight. Once the timer started tractor weights could not touch the ground, penalty for dropping was 5 burpees per drop. A skid was placed at Cone 1 and pushed/pulled to the next cone with the tractor weight. Partner helped without picking up the skid. Once the skid hit cone two the 2nd tractor weight was added and the next group pushed/pulled the skid. This rotation continued around all four cones. The next pass around the cones we dropped off one weight and continued the rotation. The HIM’s owed 50 burpees at the start of the workout and each pass of the skid deducted the overall burpee count for the 30 min ME. As the team got the jest of the activity it became very clear that we have conceptual thoughts about how the theories of E=M2 works in physics, but we were very challenged in practical application of the theory. POTS worked the skid and weight with out a buddy to help and we lost one tractor weight early. 55 burpees before we made one pass and another drop put us at 60. We got better as the time passed, but a PAX that shall not be named (POTS) maybe dropped two weights accidentally on his mosey to the next cone. At the end of the 30 min we owed 10 burpees from an apex of 60.
Mary: Korean Wars (20 count) Ball Diamonds (20 count) Side Raises / Oblique V-ups 10 each then switch sides.
Announcements: Mulch..Mulch…Mulch.
T-Claps (Recognition): Thanks Sprinkler for bringing the coupons.
Prayer: Families trying to figure out school and working parents, First responders, People in isolation. Unspoken
FNGs: None in sight
Warm Up: Not at this workout
The Workout: We showed up. This happened:
Mary: Nowhere to be found
Announcements:
T-Claps (Recognition): Everyone that posted at this new seasonal AO
Prayer: Ended with COB (circle of bikes)
It was a search for treasure.
Gold, specifically.
Sorry for the late BB post here, YHC had a whirlwind of a time since the AO, and only now getting back in front of the computer after a trip to Beech Mountain and a day of downhill mountain biking.
Warm Up:
Shredder, Mr. Terrific, and Fumunga for EC.
Side straddle hops, Moroccan night clubs, Frankensteins, and trunk twists, then mosey to the first stop.
The Workout:
Workout consisted of five stations (we only completed 4 before time), each station holding hidden treasure in the form of a small stack of gold playing cards. One man was chosen (or volunteered) to hunt, while everyone else held a squat. Once the treasure was found, the 5-6 cards dictated the exercises thusly:
♦ – 3 reps, ♠ – 6 reps, ♣ – 9 reps, ♥ – 12 reps
Combatives:
Sitting kick defense – front kick (remember to thrust hips forward!), twist kick (hips shift out L, R leg kicks to the outside, then switch legs), side fall turn kicks
Announcements:
Mulch signups
Prayer:
Mr. Terrific’s wife’s roommate tested positive for COVID; general continued health for the PAX
FNGs: none
Warm Up: joined 16 bit for a warmup run and warmup exercises with 16/24 reps. SSH, Windmills, burpees, squat seal claps, Daisy pickers to name a few.
The Workout: Gump and YHC grabbed our kettlebells (including a brand new 25 LB) and headed over to the track. While enduring one lap, we each took turns calling out a kettlebell exercise and then John Cusacked a few yards to perform the next exercise. Reps varied between 10-15. The following k-bell exercises were executed in the 80 degree dripping sweat, hot, friggin humid weather: goblet squats, swings, o/h press, lawn mower pulls, figure 8, halos, thrusters, from the bench – more lawn mowers, Tricep extensions, curls for the girls, lunges. Got on our six for chest presses, nipplers, lo-slo flutter, o/h press (seated)…ran out of time as we saw Mutiny PAX head for the wall of the snack house. People’s chair (WWIIs also).
Mary: 16 bit finished strong with burpees, American hammers, low slo flutter, LBCs
Announcements: mulch days at Bass Lake. New AO – first ever Bike (mountain). We have had a nice turnout before Thunder on Wednesdays over the last couple of months. Going legit after talking to Pikachu. Site Q will be a mixture of LipSync, Gump and Dauber. Stay-tuned for more details. Meet at tennis courts at 5:45 PM.
T-Claps (Recognition): PAX who rucked to Mama’s house with 300 pounds of food yesterday.
Prayer: all those impacted by COVID; LED’s uncle; UNSPOKEN. 16 Bit took us out.
Gump – thank you brother for raising each other up on the oval. Some workouts are better than others. We pushed through it and we are better because of it.
Wow – 6 years. When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown). Little did I know that 6 years later, I would have accomplished the following:
WOW
Rolling into the parking lot at Cletus, Mookie and I got a little concerned. On the way over in the clown car, we discussed what we would do if we had more than 25 Pax. I did not want too many in our group(s) given Covid. I quickly discussed what I had planned to Mookie as we drove over. I remember him looking at me like “Are you crazy?”
As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax. I am very glad we did. T-Claps to Mookie for the co-Q
FNGs: None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion. The one we always warm up in when the crowds are big
The Workout:
Pax of 38 was split into roughly half. Mookie too one to the lower field and YHC kept the other half up top at the Soccer field. It went down like this
The Split pax on the soccer field would split again into two groups. Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other). Group 1 would sprint 50% around the track while Group 2 did the exercises. Group 2 does AMRAP until all of Group 1 makes it to the opposite corner. Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them). This was repeated for 20 minutes while the other Pax was down on the field. Basically we were looping the 1/2 miles around the soccer field.
This workout was from the original scrolls of Southwake. It was named by a Ohio State fan. “Because it sux”. The pax gathered on the end line of the soccer/football field. All we did was sprints and Jack Webbs. It went like this
That went on for 20 minutes – it was a smoker
The 2 groups converged on the North Tennis Courts for Mary and COT
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
YHC took us out in prayer
Photos, 2nd F and Busch Latte
I love you all
DB Out!
FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family
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
EC: Mr. Terrific & Shredder
FNGs: none
Warm Up: Moseyed to the front, SSH, Sir Fazio Arm Circles F&B, Michael Phelps, HBs & IWa, Squats, Wing Chung punching in cadence x 50. We then practice the Wing Chung shove.
The Workout: Pax lined up on the curb for traveling quick feet. When we got to an island we dropped to traveling planks. At The end of the parking lot we did 10 merkins. Then front kicks to the other side. Traveling quick feet and planes all the way to the other end of the parking lot. Then lunges back across the parking lot with a focus on posture. Inside Crescent kids back across the parking lot. Then traveling quick feet and planks back across. 10 merkins at the end followed by front kicks. Traveled one more time back to the starting point where we finished with three sets of dips and erkins.
Mary: LBCs, shoulder taps, LSF, crab cakes, have a nice day.
Announcements: Bass Lake mulch, Forceps’s move, 10 yr convergence
T-Claps: Dovetail for riding up on his bike.
Prayer: Mr. Terrific took us out. Pax, our country, our sanity.
