Tag Archive for: Banana Seat

Hill Loop of Mutiny

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7 lucky crew members showed up to the Mutiny this gloom not knowing what they’d signed up for. YHC kept the plans buried like treasure in the pre-blast, and the PAX found out soon enough: three trips around the Loop, and a wet hill with a grudge.

Warm-Up

Circled up for:

  • SSH

  • Good Mornings

  • Don Quixotes

  • Imperial Walkers

  • Hillbillies

  • Sir Fazio (fwd + rev)

  • Seal Claps

  • Overhead Claps

The Thang

Ran the loop around the soccer field 3 times. One exercise at each of the 4 corners, with a different mode of transportation to get you from one corner to the next:

  • Corner 1 — 10 Merkins. Travel to the next corner: Bear Crawl on lap 1, Crab Walk on lap 2, a BC/CW combo on lap 3.

  • Corner 2 — 15 WWI Sit-ups Mosey to the next corner.

  • Corner 3 — 10 Lunges each leg, IC. Then straight into the hill: up backwards to the nearest fence post at the top, back down backwards, 1 burpee on the pavement at the bottom, then up to the third post (skipping one post on the way), down forward. Laps 1 and 2 ran the full sequence with the burpee. Time was short by lap 3, so the crew ran it forward up and down only, no burpee, to get us through the rest of the workout on schedule.

  • Corner 4 — 5 Burpees Mosey back around to Corner 1 and go again.

Mary

Popcorned exercises across the group: Low Slow Flutters, Pickle Pounders, Homer to Marge, American Hammers, Box Cutters, LBCs, Windshield Wipers.

COT

Announcements: Ruck Sack raffle still ongoing.

T-Claps: UTI named Nantan. Congrats!

Prayer: Prayers for Flip Phone and his family, mourning a recent loss. Prayers for Jolly (and family) as he moves through a season of major transition — retiring from the Navy and starting a new chapter.

Closing Remarks: Proud of this crew. Nobody knew what the Loop had in store and everybody showed up anyway — that’s the whole point. The hill doesn’t care how many times you’ve run it, it’s still going to be there tomorrow. So are we.

YHC out.

Possums, bears and ants

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FNGs:none

Warm Up: good morning, merkins, imperial walkers, hill billies, ssh

The Workout: First time at Possum Trot so I arrived a few minutes early to survey the dark parking lot. Its almost as dark as Purple Cobra. I had a few ideas in mind, all of which included rocks. We moseyed to a freshly painted line where we lined up holding a high plank and each PAX bear crawled to the end of the line.

Main event

Each PAX grabbed a flat-ish rock for bear crawl rock push between the No Parking sign and light pole while their partner started 100 ground pounders, 100 curls for the girls and 100 triceps for the guys. There was much groaning over rock size and pavement quality. 

10 mins of core (45 on / 15 off)

box cutters, lbcs, pickle pounders, american hammer and homer to marge

Mary: Ended with some light yoga

Announcements: 

T-Claps (Recognition):

Prayer: 16bit’s mom battling cancer and pumpkin spice moving to Clayton

Shiver Me Timbers

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Ahoy, ye scallywags! Five seasoned swashbucklers arrived at Mutiny at the crack o’ dawn, keen on an early morning quest fer shiny loot. We followed the faded parchment map and successfully unearthed the hidden booty!

Workout Overview

  • AO: Mutiny (Honeycutt Park)

  • Style: Boot Camp (45 Minutes)

  • Equipment: Bring your own “coupon” (cinder block or heavy rock from the woodline)

1.The Warm-A-Rama:

Mosey a lap around the park to wake up the legs

  • Side Straddle Hops (SSH)

  • Imperial Walkers

  • Hillbillies

  • Frankensteins

2.Thang 1: The Court Grinder:

Mosey over to the courts. This is a stacker-style challenge across the corners:

  • Corner 1: 10 Stack ’em Merkins

  • Corner 2: 10 Merkins + 20 Stack ’em Squats

  • Corner 3: 10 Merkins + 20 Squats + 30 Stack ’em Crab Cakes

  • Corner 4: 10 Merkins + 20 Squats + 30 Crabby Patties + 40 Stack ’em Jump Squats

3.Thang 2: Coupon Dora 1-2-3:

Pair up, run to the drainage ditch where the rocks are, and dig through the weeds to get a rock for each person. Head to the dead end that juts out from the traffic circle. While Partner 1 completes reps using the rock, Partner 2 John Cusacks or rifle-carries a smaller rock around the circle and back. Switch off until the team hits the total reps:

  • 100 American Hammers IC

  • 200 Weighted Lunges 

  • 300 Overhead press

 

Mary:  Not alot of time left so we touched our toes.

 

Prayers:  Rico asked for prayers related to upcoming legal decisions.  

 

Announcements:  Sombrero working on a new date for volunteering with Holly Springs

PTrot: 7’s and a WOD

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7 PAX at the Trot

WU at concession stand
Karaoke on mosey
SSHs
Good mornings
SFACs
Mtn climbers
Downdog merkins
Matrix lunges

7’s on the hill
Star jumps at top: reverse lunge at bottom
– Jog up backwards, down normal
Indian run to courts

Tennis court WOD
21-18-15-12-9 reps per rd
Inside fence run to start each rd
Burpees, squats, merkins

Mary
WWI’s
American hammers
Star crunches
Boat canoes
J-lo’s
Few stretches

Announcements and prayers were slim. YHC took us out. As always, it’s a honor to lead.

BS Out!

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

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.

Sandri Hero Wod at Sheepdog

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Warm Up: 22 Reps of SSH, Windmills, Sir Fazio Arm circles, and a quick mosey around the parking lot

The Workout: Sandri Hero Wod 

30-minute timed workout
Partner based

09/19/1979: Birthday

9 squat + throws (squat + press if balls are not available)
19 push-ups + high five OR plank high fives

79 jumping jacks

03/20/2004: Date of Loss

3 plank walk outs + 2 high fives
20 sit-ups to toss
20 reverse lunges

4 burpee jump overs (each partner must complete)

Announcements: Ruck Raffle to raise funds for the Qem all challenge. 

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!