Tag Archive for: @Abacus the OG

A Pirate’s Life – 5 Years in the Gloom

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Five years ago YHC stumbled into Mutiny not knowing what he was getting into. This Sunday (6/21) marked the anniversary, and it felt right to honor it by taking a look back.

Today’s beatdown was not written by YHC. It was written by Dauber in February 2020, built in honor of POTS — Mutiny’s former resident pirate and the AO’s spiritual patron as Dauber described. YHC ran it as close to the original as the morning would allow.

Warm-Up

Circle up in the half circle:

  • 25 SSH

  • 10 Don Quixotes

  • 10 Daisy Pickers

  • 10 Sir Fazio (forward and reverse)

  • 10 Seal Claps

  • 10 Overhead Claps

The Thang

Part 1 — KB Circuit (Dauber’s Rock Circuit, adapted)

First lesson of the morning: Mutiny’s rock supply has seen better days. KBs stepped in for rocks — Dauber would understand.

PAX grabbed a KB and lined up on the pavement. 10 exercises, 20 count or 10 IC:

  1. Curls for the Girls

  2. Rut-rows (bent-over rows)

  3. Overhead press

  4. Tris for the guys

  5. Toe taps

  6. Bus drivers

  7. SIMBAs

  8. Goblet squats

  9. Plank hold slap KB

  10. Ground pounders

Between each exercise: drop KB, back pedal about 80yds, 5 merkins, return. Repeat for all 10.

Part 2 — KB Core

On the pavement. KB held above chest throughout.

  • 20cc 6-inch leg hold

  • 10 chest presses

  • 45-degree legs + 20cc hold

  • 10 chest presses

  • 90-degree legs + 20cc hold

  • 10 chest presses

  • 6-inch legs, hold to failure

Banana Seat unsurprisingly went the longest before failure.

Transition

Skipped — the clock had other plans.

Wall Work

Mosey to the wall.

  • ~50cc Balls to Wall

  • ~50cc People’s Chair

Mary

On the tennis courts.

  • Pickle pounders

  • Homer to Marge

  • LBCs

  • Hello Freakin’ Dollies

  • WW2 sit-ups

  • Peter Parkers

COT

Announcements

Nothing stated.

T-Claps

None stated.

Prayer

Lifted up the kids heading out to summer camps this week and all summer — for safety and good memories. Prayed for strength to finish the week strong. Prayed for the leaders of F3 Southwake.

Closing Remarks

Grateful for 5 years of accountability in the gloom. Grateful for men who were doing this long before YHC showed up, and for men who keep showing up now. Winnebago — welcome back! These mornings are better with you in them.

An honor leading you men.

— Abacus the OG

Inspired by: https://f3southwake.com/2020/02/24/a-pirates-life-at-mutiny-zamboni-goalie-90-welcome-armpit/

Murph 2026

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16 HIM for Murph 2026
We met at Herbert Akins MS track where newly built pull up bars were available.
0550 warm ups
0558 Breach speech about Stg. Murphy
0600 Pledge then go time

1 mile
100 pull ups: modify with bands or sand bag rows
200 push ups aka merkins
300 squats
1 mile

The showers started just as the last man finished.

Strong work by all. It was a privilege to lead this years Murph.

BS out!

The Happiest UFO on Earth

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FNGs: none

Warm Up: minimal, some crazy people did burpee hill sprints or similar in the abyss as EC

The Workout: ufo- burpees to match your points in the score. 

Announcements: Post as Disney, attendance has been light

T-Claps (Recognition): great teams @sombrero

Prayer: none

Hot Potato

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FNGs: none, just FNP (friendly new paint)

Warm Up: mosey to checkout the new paint laid atop the wretched parking lot surface. Some stretching and stuff

The Workout:

thang 1- divide into partners on the tennis court, partner 1 does suicides across all 4 courts, hitting every sideline. Partner two holds a plank. Flapjack

thang 2- pt ankle exercises, 30 sec of single foot hops around a + shape, hitting each quadrant in sequential order; 4 rounds total

thang 3- repeat thang 1, but instead of holding a plank, 4:1 plank jacks to merkins

thang 4- hot potato- pax stand in a circle on one foot for 30 second timer, passing a tennis ball around the circle. Every foot that touches the ground or tennis ball touch is a burpee at the end; 4 rounds

thang 5- elevated hot potato- PAX use a 6lb medball instead of a tennis ball, timer extended to 45 sec; 4 rounds

thang 6- use variety of single leg hops, lunge walks, and leg exercises to travel across the courts- I don’t remember the details 

Mary: yes

Announcements: probably

T-Claps (Recognition): doubtful

Prayer:yes

STANDARDS for AO’s (Even UFO)

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FNG: Doogie!  Welcome

Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC)

About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle.  YHC noticed a lack of urgency for being late.  We continued with the Mission Statement (3 burpee penalty) Tried again with the Mission Statement (3 burpee penalty). Core values 100% (no penalty) About this time based on the honor system of those that walked up late we did a raise of hands and counted by 5 per person late. Late to ME Burpee penalty administered by Q = 55.  Total Burpee Penalty for Standard infraction = 61. (Could be a horrible F3 record to keep)

Hence the PAX were warmed up for a 4 team split.  3 Merkins on the drop and 2 squats on the drop.  2 point scored if inside the goalie box. Lots of great catches, throws, hustle and knockdowns across the board!

Announcements: Q’em all challenge (QAC), Ruck sack for sale to raise money for QAC, Memorial Day Murph (Banana Seat), If your late to an AO…don’t walk.

T-Clapps:

Prayer: Family lost son in car accident (Breach) and strangers need prayer as all humans are dealing with fear and loss.

More Mutiny Murph Prep

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Warm up: GM, SSH, WMHs, mtn climbers, copperhead merkins, copperhead squats, sir fozio arm circles

Mosey down to playground
Run up to circle near shelter and back
5 rds – 5 pull ups, 10 push ups, 15 squats
Run
4 rds
Run
3 rds
Run
2 rds
Run
1 rd

Mosey to shelter for Mary stretches

Nice jobs PAX.
BS out!

REVENGE OF THE 6TH at the Trot

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Warm Up: Imperial Activation

We kicked off with slow, deliberate movement to set the tone of authority and control:

While Marching in place

  • Sir Fazio Arm circles, Seal Claps, Overhead Claps, and Chinooks  

The Workout:

PAX formed into a straight line and spent 10 minutes moving as one unit.

Power marching, Controlled jog intervals, duck walking and some rubber band, forward and backward over to the tennis courts for the main event. 

THE VADER MARCH (20‑MIN AMRAP)

20 Shoulder Taps

20 Bear Crawl

20 Alternating Lunges

 

40 Imperial Marches 
 
CHOKEHOLD FINISHER (10 MIN EMOM)

To close it out: The time you have left is you rest time

20 Mountain Climbers

10 Merkins

5 Burpees

 

Announcements: Q’em all challenge raffle is out there, please spread the word. 

Closed in COT 

The Q Makes The Rules

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32 PAX took the field and immediately felt the difference—this wasn’t standard Ultimate, it was controlled chaos with purpose. With three scoring zones per team, the game forced constant decision-making: grind for the safe 1-point end zone, thread a tight throw into the 2-point bonus box, or take a high-risk shot at the 3-point corner. Early on, teams played conservative, but as momentum shifted, players started stretching the field, launching deep shots and cutting aggressively to the corners.

Communication became everything—sidelines were loud, calling out zone opportunities and defensive switches as handlers scanned for mismatches. By the midpoint, legs were heavy but intensity stayed high, with several clutch 3-point conversions swinging the score dramatically. What stood out most was the adaptability—guys adjusted on the fly, spacing improved, and trust in throws grew as the game went on. In the end, it wasn’t just about athleticism; it was about awareness, timing, and taking calculated risks under pressure, and every player walked off knowing they’d been part of something fast, competitive, and a step above the usual pickup run.

The game was a close one but the score keeping team prevailed. 

Cletus – Four corners

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7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivators™️ at the end. Don’t know what those are? I hope you get to find out soon!

Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!

Well done, men!

Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-Chow 

Mutiny Murph Monday

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FNGs: none

Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins

The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time. 

Mary: stretching 

Announcements: Q sheet, Memorial Day Murph coming soon

Prayer: Forceps dad passed away from cancer 

Thanks for allowing me to lead such a fine group of men. 
BS Out!Â