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9 x 4 + 1

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

EC: H1N1, Messi, LED, Banana Seat, Pikachu, Fumunga, Cupid (might be leaving someone off, sorry)

FNGs: None

Warm Up: YHC welcomed the crowd to his 37th bday bash, little anxious for some reason but got it going quick.  Explained to the gang that we were going to do 37 – 1 min exercises (cadence/OYO); then circle up for Mary.  I broke it up into Heats and tried to incorporate an Upper, Lower, Core and Run into each one.  Here’s how it went down…

The Workout:

Warm up: FAC’s (fwd/rev), Leg Stretches/Frankenstiens,  Good Mornings/Side Stretches, Run around tennis court and pick up rock (last part took a little longer than 1 min so we made up for it next)

Heat 1: Curls for the Girls (1,2) with Squat (3,4) with rock, Imp. Walkers, run around tennis court (run took a little longer than 1 min so again we made up for it next)

Heat 2: Overhead Press (1,2) with Lunge in place (3,4) with rock, Hillbillies, run (this time to the hill and back to stay on time)

Heat 3: Alternating Merkins with rock, Homer to Marge (alternating leg raise), LBC’s, run to Snack Shack

Heat 4: Durkins, Box Jumps/Step Ups, WWII’s, run up hill and back

Heat 5: Balls to Wall and People’s Chair (swapping every 30 secs, American Heel Taps, run up hill and back

Heat 6: Urkins, Monkey Humpers, J. Lo’s, run up hill back to rock

Heat 7: YHC asked for a 10 count…then back to it; rut rows, star jumps, American Hammers with rock, run to hill and back

Cool Down: Tri Extensions with rock, Al Gore with rock (bus driver style if you choose), Plank Hold (PAX were doing different variations based on ability/call outs; good work men!), run to return rock, meet back at tennis court

Wait! What!? That’s only 36 exercises…oh yeah, here is the +1, 10 Burpees OYO

Mary: We had Mary with all kinds of exercises; Freddy Mercury’s, Box Cutters, Diamond Merkins, others I can’t remember…but we did finish with 5 Burpees OYO.

It was a great honor to lead you all today, each one of you has an impact on my journey and so many others.  Great work out there and way to push each other, I appreciate you all!

Announcements: 9/11 Stair Climb, JoCo Convergence, Q Sheet Sign Up Challenge (let’s fill up the rest of the year!), Fonzie has your Q next week!

Prayer: Capt’n Kirk, Noah’s Ark, Cupid, Unspoken

17 Smiling Faces in the Humidity at Mutiny

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn

Derek Davis Memorial Race 5K

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5th Annual DDMR 5K August 17,2019

PAX showed up to race, volunteer and support. It was overall a great showing by our brothers.  Tremendous results across the board by all PAX. All the hard work is truly coming thru in results. Thanks to all PAX that volunteered and supported us throughout the race. Special call out to Skidmark, John Deere and Shredder who are battling injuries and came out to support.

Thank you for letting me lead this mornings warm-up and COT.

Lipstick

I spy an Awning!

/in /QIC:
PAX: , , , ,

EC: Fumunga (ran) Shamwow (Slept in his Jeep)

FNGs: Not one in site…or maybe Fumunga? At least a Welcome back Kotter!

Warm Up: It was dark, rainy and few straggling lightning rods in the distance but 5 PAX made the commitment and posted for YHC’s first Q at The Trot.  We decided not to plant the flag and get our star spangled banner wet this morning (I believe it’s not accustomed to get wet in the first place) We headed out of Action Park up and over the bridge to La Supermarkado.  As YHC was squat holding for the Six, he realized there was an awning over the strip mall and quickly modified his plans of visiting Lincoln Heights Elementary this morning.  We stood in the rain for SSH x51, Moroccan Night Clubs x25, Air Squats x20 and Smurf Jacks x15.
The Workout: Apple Turnovers – Bear Crawl to first trash bin, flip over and crab walk to the end of the first run. Mountain Goats x15 and then reverse Apple Turnovers back to start (Crawl Bear – Backwards crab walk) Recovery was Slow Squats x10 and then we repeated the apple turnover, cause we all know they come in two’s at McDonald’s for $1!

Next up we introduced the Doracides. Partnered up to complete a Dora (100 Merkins, 200 Squats, 300 LBC’s) but instead of the other partner running out and back, he was doing suicides with Burpee increments at the Suicide points. Ex: Run to trash can 1 Burpee, back to beginning, run out to 2nd point of reference 2 Burpees and back…you get the point. We did this out to 4 landmarks under the Supermarkado Awning.
Mary: Mary was nice this morning and didn’t ask the PAX to lay on the ground. Moroccan Night Clubs x20, Sir Fazio Arm Circles Fwd x10 Rev x10, Seal Claps x10 all completed in squat position.
Announcements: DD and Dad’s Camp this weekend. 9/11 Stair Climb
T-Claps (Recognition): Fumunga for running EC and Shamwow for showing up for EC
Prayer: Noah’s Ark wife Michelle and the entire family as they travel to Mayo Clinic and look for answers.  Struggling Marriages and for the Men facing challenges to have the courage to reach out and ask for help before it’s to late.

Are We Playing Ultimate Today!!!

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PAX: , , , , , , , , , , , , , , , , , ,

As we were waiting for the clock to strike 5:30 our little circle kept getting big as Pax continued to arrive. This prompted Gump to ask “Are we playing ultimate today?” because we ended up having 19 Pax come out to the gloom at Mutiny, with 4 doing EC, and with that we started with a lap around the track.

 

EC: LED, Fonzie, H1N1, Messi

PAX: Potts, Modify, LED, Fonzie, H1N1, Messi, Slimer, Noah’s Ark, Gump, FedEx, 16-Bit, Yosemite, Finkle, Snip, Norm, Dauber, R-22, Cha Ching, Venkman

FNGs: None

Warm Up: SSH x 25, Fozie Arm Circles F x 10 R x 10, Imperial Walkers x 10, Punch Up Merkins IC x 20

The Workout: Lined up across the parking lot to do  break dancers and bear crawls. Started at the first line with 1 break dancer and then bear crawl to the first line then crawl bear back to start, then do 2 break dancers and bear crawl to the second line then crawl bear back to start, etc….. Went up to 5.     We then moysed over to the rock pile to pick an exercise friendly rock. Had the Pax line up on the field for 7 exercise circuits, 10 circuits starting with 10 reps IC with each circuit decreasing by one rep and you couldn’t drop your rock until we all got through the circuit or we’d all be doing 5 burpees OYO. Needless to say one person, not saying any names, kept dropping his rock. The exercises were curls for the girls, shoulder press, tricep extension, rut rows, squats, upright rows, and chest press.

Mary: 6 in hold, low slow flutter, 45 degree hold, windshield wipers, 90 degree hold, heels to heaven, heel taps, Homer to Marge, chiseled cut, Pickle Pounders, HAND

Announcements: Noah’s Ark thanked all the Pax and friends that stepped up to help him and his M  trip to the Mayo Clinic which was moved up 3 weeks. 9/11 stair climb

T-Claps (Recognition): All the Pax that stepped up for Noah’s Ark

Prayer: That Noah’s Ark wife gets a true diagnosis and can get on the road to recovery, unspoken.       Snip took us out.

 

As as always thank you for letting me lead. It’s truly an honor!!!

HIIT me baby one more time

/in /QIC:
PAX: , , , , ,

FNGs:
Warm Up:

Mosey, then a quick warmup since I suspected we would run out of time (and we did)

Trunk twists, windmills, jump steps, then add in 2 jump steps plus knee strike.

Plank out, back in, stand up, kick

The Workout:

3 rounds, each round has sets of 30-20-10 reps with decreasing length runs (something like 400-300-200m) each set. For the sets of 30 and 20, break it into sets of 10. So for example: longest run, then 30 of each (broken into sets of 10, but no rest in between), then medium run, then 20 of each, then shortest run, then 10 of each.

Round 1:
Jumping lunges
Hindu push-ups
American hammers

Round 2
QBox jumps or step ups
Erkin
Imperial Walker’s in cadence

Round 3 (ran out of time before getting here)
Bobby Hurley
Rows with bands or TRX
Boat canoe

Combatives

Wrist locks

Mary:

5-count Pax round-robin

Announcements:

  • 9/11 stair climb coming up
  • raising for Noah’s Ark’s wife’s treatment
  • Q-Sheet! Martini has the Q next week (16th) and the 30th, so, the 23rd is still open!

T-Claps (Recognition):

Beater’s first 5-pack!

Prayer:

Noah’s ark, Crab legs, R22

Better Late than Never – UvU3

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UvU Day 3. Evidently my body was feeling it today. YHC had a difficult morning getting things going. Alarm was set for 0430. Slept right through it. 0523 on the phone and I had to do a double take. I shot out of bed shaking about what to do. Missed EC already. Barely got my contacts in and forgot to drain the main vain. Shot out the door and text Emeril asking him to do warm ups until I arrived. Pulled up to the first stop sign and an elderly person in a Cadillac pulled out first, ah great just my luck. However, this person had a lead foot I appreciated. Both of us hauling tail down Angier Rd. YHC arrived 0536 as warm ups were wrapping up. Took a second to release my liquid before running over to the plethora of HIM all ready to get started. I apologized to the group and did my 5 burpees OYO. Then we blasted off due to my adrenaline rush still on high.

EC:
Cupid, H1N1, Messi, Emeril, Axe, 187, LED, Fonzie, Breach, 8-Bit, Dumbo, Yogurt, Popinski, Wiggly, Banana Seat*(post EC)

Warm Up:
Emeril: Lap around courts
SSH
Sir Fozio Arm Circles
Hillbillies
Good Mornings
Merkins

The Workout:
Mosey down to baseball field for 11’s
Starting at home plate fence – Hand release merkins in the dirt
Run to center field – Morning Wood (Turkish Get Up) in dew soaked grass
It’s kind of like a Sugar Cookie but not as bad.

Mosey over to tennis courts
Line up on fence directly across from entrance gate for Crabs in a Bucket (but with bear crawls bc Q gave bad instructions)
PAX split in half and went in opposite directions until we reached back at the entrance gate

Next we did 1-legged burpees OYO x5 each leg

Partner up
Broken Wheelbarrow (one leg free) from fence to nets. Switch partners and come back.
Bull Frogs on IR (never been done, one legged) from fence to nets. Switch and return.

Mary:
Plank hold for most of Mary
Catalina Wine Mixers x10
J-Lo x10
Side ups x10 each side
Pickle pounders x20
Pretzels x10 each side
HAND

Announcements:
FB/Slack, Christmas Party 2nd Saturday in Dec., UvU Day 4 tomorrow at Disney (Q will set multiple alarms)

T-Claps (Recognition):
Popinski wearing BT, All those that were able to make it on time

Prayer:
Noah’s Ark M and family, Frumunda’s wife’s friend tragic death

I know it’s probably no big deal to the PAX but I was truly embarrassed about being late today. My body shut down from hearing my alarm which typically I don’t even have to use one. Great job to all you guys for the hard work today. Hopefully, no more malfunctions this week.

BS Out!

Ultimate at Mutiny – Blind as a Bat Edition

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

Let’s get to it… Slide Rule this one’s for you! ;)

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PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , ,

FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong.  Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

Mary-Go-Round

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PAX: , , , , ,

YHC Dovetail was out last week, Martini covered, but back into this week. Return of Gump, and new-to-this-AO Yosemite. Dovetail’s 2.0 Charizard out for another one, at his own request. A bit young at 8 to participate fully, but if he wants to get up at 5 with Dad, I can’t say no!

FNGs: none
Warm Up:

Long jog around the lot. High knees to the median, then backpedal; buttkickers to the median, then backpedal; rinse & repeat. Windmills, trunk twists, Sir Fazzio arm circles.

The Workout:

“6 minutes of Mary” (round 1): 6 exercises, 10 count or cadence, with 3 burpees after each exercise

  • LBCs (cadence)
  • Freddy Mercury (cadence)
  • Leg lifts
  • Side plank dips (10 each side)
  • V-ups
  • Low slow flutter (cadence)

then a lap around both lots

An intermission of Declining-count supersets of box jumps and dips: 12, then 9, then 6, then 3, no breaks.

6 Minutes of Mary, Round 2, so a 2x modifier (20 count or cadence, 6 burpees in between each)

Combatives

Pressure point escapes

Mary: see above
Announcements:

Paddle boarding tomorrow, 8:30 at Jordan Lake.
T-Claps (Recognition):
Prayer: