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Greenway Trip at Mutiny

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11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!

Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats

Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across

Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat

Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND

Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.

Nice swampy morning men. Thanks for allowing me to lead such a strong group.

BS out!

Flags for Hero’s at TS

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YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.

Fumunga took us out in prayer.

Nice sweaty morning running fellas!
BS out

Dirty Diamond, PUs, 7’s at the Grave

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5 on time PAX started out and the 6 joined 6 mins later for 6 penalty burpees. Mission statement was missed so I owe penalties for that one.

WU lap around parking lot butt kickers, high knees and slide moves

GM
SSH
Windmills
Mtn climbers
Merkins

Baseball field (3 innings)
Wheelbarrow/bearcrawl to each base x10 Carolina dry docks
BJB to each base with x10 monkey humpers
Inch worm/duck walk each base with x10 star jumps

Pull ups in dugout x20
Wall work – Australian min climber, wall sit hallelujahs, BTTW shoulder taps

Hill 7’s – merkins and squats

Mary
American hammers
Boat canoes
Heels to heaven
Freddy Mercury’s

COT and prayer
Kenny’s Grave still looking for a new site Q

Nice push guys.
BS out!

Mutineer Mini Murph

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3 PAX came out to Mutiny for some Murph practice.

WU
SSH
GM
SFAC
Mtn Climbers
Planks

Mosey down to circle
PAX completed a half Murph together.
We ran half a mile.
Then we did 10 sets of 5 pull ups, 10 merkins, 15 squats.
We ran half a mile.

Mosey over to parking area.
Inch worm merkins for 10 spaces
Then lunge walk for 10 spaces.

Mary at shelter
LBCs
Reverse LBCs
Up and outs
Windshield wipers

Announcements and prayers for graduates
YHC took us out.

Nice job guys. We definitely need to work on pull ups more. Thanks for allowing me to lead.

BS out!

Landscapers Union (Disney 5/9/24)

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FNGs: None

Warm Up: Various

The Workout: 

ME: jog to hill 

Groups of 3

Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)

  1. Jump rope
  2. WW3

Middle – tire flip up/murder bunny/ BC

Top -SB burpees 10 / 10 LBC (repeat)

Mary: Various shitty Ab exercises 

Announcements: Over a week ago..check slack 

T-Claps (Recognition):

Prayer: Lots of unspoken and healing for injured PAX. 

The Basics at Sheep Dog

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5 HIM showed up for some basic exercises working on form. Quality over quantity was the goal for today.

WU mosey over to bball ct
Circle up
SSH
GM
Windmills
Michael Phelps
Stretches

4 corners
Merkins in each corner – bear crawl
1. Regular x20
2. Diamond x15
3. Wide x15
4. Typewriter x10
Squats each corner – lunge
1. Regular x20
2. Close x20
3. Sumo x20
4. Typewriter x10
Core in each – inchworm shorts/frog jump longs
1. WWI x20
2. Seated knee tucks x20
3. Freddy Mercury’s x20
4. J-Lo’s x20

Mosey back to flag
3 mins of broga

No new announcements
Prayers for injured PAX
YHC took us out

Always appreciative for those that join my Q’s. Great job and keep helping others with form to prevent injury and improve strength.

BS Out!

05.07.2024 The Nest 1:4 ratio

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Warm-up: SSH, Sir Fazio Arm Circles (forward and back), Cherry Pickers, Good Mornings, Willie Mayes Hayes, Mosey Lap

Main Event: This morning was especially designed to get long reps of several exercises. At each corner of the block around the park we did a 1:4 ratio exercise except for the Berp & Merk station cause that would have really sucked.  Corner 1: Berp & Merk which was a burpee with the merkin portion of the burpee increasing each time.  Going to 10 so round 1 was a regular burpee, round 2 burpee with 2 merkins, round 3 burpee with 3 merkins etc.  Corner 2: Lt. Dan Taylors.  1:4 ratio of squats to lunges all the way up to 10 squats and 40 lunges.  The goal was to not be able to feel your legs at the end.  Corner 3: Jack Webb, ol’ jack made us do 1:4 merkins to air press up to 10 merkins and 40 air presses. Corner 4: Last but not least was Captain Thors.  These bad boys rounded out the morning with a 1:4 ratio of big boy sit-ups and American Hammers.  So up to 10 big boys and 40 American Hammers to feel that burn deep down inside.

COT: @Finkle’s brother and family during separation from wife and moving out etc. @Nemo loosing mom to cancer.  Prayers for him and the family during this tough time.  On going court case that @Enough is part of with NC State Health plan.

Pyramid BLIMPS with Cindy

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4 HIM for visiting time at Prison Yard. No visitors showed but the regular inmates still got swole with Cindy.

Long mosey down green trail for WU’s
Good mornings
SSH
Windmills
Trunk twists
Merkins

Grab a cinderblock
BLIMPS x5 each then lap around center
Repeat x10, x15, x20, x15, x10
Ran out of time for last round.
B – blockies (burpees with block)
L – lunges with block (both legs one)
I – imperial walker (no block)
M – merkins on block
P – plank jacks on block
S – block squats

Even Mary didn’t make it for visiting.

We ended in COT and prayer.
Strong work today men.
BS out!

B.O.M.B.S. and Core +3

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6 showed for Paradise City. 3 showed for U.F.O. while one went back home the other two manned up and stayed. Here’s the fun we had.

WU’s while long lap around
Good mornings
Frankensteins
Suit cases 3ct down
Carolina dry docks 3ct down
Mtn climbers

BOMBS – reps rd1 x5, rd2 x10, rd3 x15
5 stops: Start at court, bench, stop light, steps, ramp, back to court. Pick up 6 when done. Rd2 starts when all pax are done.

Ramp with core at bottom
Seated knee tucks
Starfish crunch
ARods

Long mosey to finish

Mary made it today and then some stretches.

Announcements and prayers were made. Rubiks took us out.

It’s nice to be back at PC leading you fine group of HIM.

BS out!

Murderer’s Row

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FNGs:None

Warm Up: Disclaimer, Mission, SSH,Frankenstein’s Good mornings, SFAC, Stretch, 

The Workout:

12,10,8,6 50/60/80/120. Squats/lunge/ PClean/ 1 SB burpee at end due to time.

24,20,16,12 {bar w/plates, cinder block,25lbs,kettle bell} (Bench/WW3/toe touches

Mary: Couldn’t do it. 

Announcements: Travis Manion WOD date change, Beer ruck, Q-more. 

T-Claps (Recognition):

Prayer: FlipPhone’s M had good news regarding medical follow-up.  Unspoken