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Drowned Rats at the Yard

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15 Pax took to the pool for a run, swim, run at the prison yard.

Woody, Sunshine, Warbucks, Bondo , Fonzie  Banana Seat  POTS  Fumunga  LED  Sprinkler  Deadbolt  Shredder  Laettner  FRAM and  Breach on the Q

Warm-Up: Running to the pool from the parking lot,

The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.

Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.

Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.

We also learned a little more about POTS in COT.

Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.

I decided that this morning would be a coupon day. Thought for sure it was going to be raining this am.

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Arrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.

FNG: Welcome Rob Del Riego F3 abacus

Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.

The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:

One PAX on tire carry around circle. He was the timer.

One PAX moseyed to stop sign at top of hill and returned.

American Hammers with weight

Bench Press w/RR weight

Mace triceps extension

Bent over rows w/weight

Squats w/mace rotating L/R hand

Fire Hose Press

Weights between legs roatating hands

Overhead rotations w/weight

Once we rotated through we formed 2 lines and Indian Run around gym. At the 1st corner was 5 burpees OYO. Lined up and 2nd corner 5 burpees OYO, 3rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.

Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!

Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.

T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!

Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5th grade.

Something that hit me the Preacher said yesterday in Church.

“Who’s beautification process are you enrolled in?”

The world or the kingdom of GOD?

You’ve got to know where you are supposed to be!!!

Honor to led Gents!!

It gets HEAVIER as we go!

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YHC had been wanting to get out the big boy toys for some bulking up.  The Prison Yard is notorious for coupons and tabata style work. We had tires, ropes, an ab wheel, Pain sticks, 15lbs DB – 65lbs DB, 125lbs on the straight bar, 40lbs Tractor weights, a fire hose and battle rope. Time to get to work.

FNGs: None

Warm Up: I/C SSH 20, I/C 10 Good mornings, Daisy Pickers, Frankenstien’s SFAC forward/reverse.
The Workout:  Thang 1> Instructed PAX’s to get into groups of 3 and we talked about each of the stations.  The 3 man teams rotated inside of each station performing a super set per muscle group.  Each exercise was 50 sec with 7 sec rest/rotate. After each superset was complete PAX rotated to next station.  Superset 1 ABS (Toes touch each plate on the straight bar with 125lbs while holding a bench press/AB wheel/ Double overhand smash with battle rope.) Superset 2 Shoulders (Two PAX standing press the tire while 3rd man does Bobby Hurley’s, Rotate through every 50 sec…There was some swearing on this one) Superset 3 Biceps ( Railroad iron curl/Hammer Curls 40lbs/15 lbs alternating curls…FED EX gets credit for naming the BB on this station) Superset 4 LAT/Delts (Front raise with fire hose/ Heavy bag or tire flip/Pain Stick press….DEADBOLT wanted to know if there was a rest station built in) Superset 5 Shoulders/Traps (Tractor weight shrugs/Upright Rut Rows/ 30lbs or 65lbs Lawnmowers) Thang 2 > Stack’em Curls for the girls with Plank hold.  40lbs, 60 lbs, 35lbs, Railroad iron, 25lbs, 15lbs. Start with two reps and work your way up to 12 reps finishing with the 15lbs. As the PAX move through the stackems the other plank hold while waiting their turn and when you finish move to plank hold.  Release when last PAX gets to end of group….DOUBLE D was sleeveless Fuquay-Varina style and was ready for the gun show after this.
Mary: OYO 10 reps. Big Boys, Butterflys, Two handed heal touch, Leg climb, Freddy Mercury on Q’s count. Cobra to Downward dog stretches.
Announcements: Carpex swap.  Quiver signed up and willing to Co-Q.
T-Claps (Recognition): Sprinkler for running EC with an EH from POTs.
Prayer: Banana Seat with unspoken.  YHC took us out.

TRX Jelly Arms

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Warm Up:  We gathered with Mutiny PAX for a Fram led warmup
The Workout:

For PAX joined for the following

  1. 3 rounds x 10 reps of squats, skaters and jump squats
  2. 1×10 – Wall step ups, dip and irkins
  3. 3×10 – Bicep curls and tricep extensions
  4. 1×10 – Wall step ups, dip and irkins
  5. 3×10 –  Chest press, chest flies, over head arm extensions

Mary: We gathered with Mutiny PAX

Ultimate Mutiny Pre-Summer Edition

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19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.

Birthday Q 7/10

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FNGs:

Still none!
Warm Up:

Grab bells and walk to amphitheater

Bounce while Jump by Van Halen plays – fitting huh?

Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:

Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.

Run through the following 8 exercises:

Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles

Mary:

Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:

Picnic sign up
T-Claps (Recognition):

Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:

Skidmark and family

Emeril’s friend with cancer

YHC took us out praying over the men in the circle

Tennis at the trot

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FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise.  Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises.  Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls.  Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis.  Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty.  Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

Things got done and so did this backblast!

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FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    Billy Madison Visits To Be Determined

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    EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt

    FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience..  Thanks for bringing  him out Fonzie.

    YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom.  Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.

    Warm Up:

    A quick mosey to the center of the ball diamonds and then circled up for:

    • Good Morning x 12
    • Windmills x 12
    • Frankenstein x 12
    • Spinal Rotations x 12

    We then took another quick mosey to the parking lot east of the soccer fields for the main event.

    The Workout:

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

    First Grade

    • Star Jumps x 12

    Second Grade

    • Star Jumps x 12
    • Sumo Squats x 12

    Third Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12

    Fourth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12

    Fifth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12

    Sixth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12

    Seventh Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12

    Eighth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12

    Ninth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12

    Tenth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12

    Eleventh Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12
    • Dying Cockroach x 12

    Twelfth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12
    • Dying Cockroach x 12
    • WW II x 12

    Mary:  We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.

    Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.

    T-Claps (Recognition):

    Prayer: Unspoken. Sham Wow! Laettner

    YHC took us out. Always an honor to lead.

    Dirty Dozen at Prison Yard Thinking About Stirrups

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    FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
    Warm Up:  Many PAX got their point and ran for two miles (~20 mins).  Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out.  Hope Pablo is OK.  Circled up for the following exercises:  good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
    The Workout:  The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs.  An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot.  A 20 lb stretchy thing was added, as well as a cinder block and jump rope.  See pic for details of exercises.  The time keeper was  the 50 lb dumbbell.  Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells).  Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone).  PAX had to carry the 50 lb dumbbell around the parking lot.  While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon.  If no tools were available, PAX were instructed to do core exercises.
    Mary:  Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area.  Lots of mumble chatter about stirrups.  It was quite the visual.  Cream of Corn may not come back for another four years.
    Announcements:  JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
    T-Claps (Recognition):  PAX showing great effort today especially with the farmer’s carry
    Prayer:  Dumbo took us out – thank you!  Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
    Thanks PAX for helping me load/unload my car this am.

    Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess).  -Dauber