Breach – Page 12 – F3 South Wake

Mutiny Monday Michigan & More

March 21, 2022/in Mutiny /QIC: Banana Seat
PAX: Banana Seat, Breach, Fram, Sprinkler, Sunshine

FNGs:
None
Warm Up:
Warm up lap
Back peddle snake on hill
Frankensteins
Smurf Jacks
Seal claps/Overhead claps
Plank jacks

The Workout:
Catch me if you can
Pair up – P1 backwards run on track, P2 3 burpees then chase down P1, switch
Change to 5 WWI’s for lap 2

Michigan
Run 100 yds & back 5 merkins 10 hallelujahs
Run 80 yds 10 merkins 20 hallelujahs
Run 60 15 merkins 30 hallelujahs
Run 40 20 merkins 40 hallelujahs
Run 20 25 merkins 50 hallelujahs

Parking lot lieutenant dans
Crab walk with crabby Pattie’s at each parking space line 5x5IC
Bear Indian crawl around the circle (half way)
Pull ups at park and knee tucks in swings
X10, X8, X6
Bear crawl with shoulder taps at each parking space 5x5IC
Parking lot lieutenant dans

Mary:
LBCs
Reverse LBCs
Australian snow angels
J-Lo’s
Pickle Pounders

Announcements:
Shirt order, cycling returns, check slack

Prayer:
Ponsies dad, 16-bits daughter, 3Alarm surgery, Fram’s M

Great work gents. Always a pleasure to lead such a strong group.

BS out!

The Return of #12 (& Dauber)

March 20, 2022/in Mutiny /QIC: Dauber
PAX: Banana Seat, Breach, Dauber, Gump, POTS, Puddles, Redenbacher

FNGs: none. Welcome back PUDDLES.
Warm Up: Ran around ClubWorx, circled up for SSH, HB, IW, Sir Fazios, Seal Claps, OH claps
The Workout: Mosey to rock pile and grabbed medium rock. Circled up around picnic tables. Lots of 10 cadence exercises with multiple semi-suicides on the pitch after 4 sets of work. Sets included curls for girls, tricep curls, OH press, squats, bus drivers, wonder bras, from our six, straight arm curls, nipplers, OH press, from plank – slap rocks. Squat holds waiting for all runners returning from suicides. Returned rocks. Step ups on curbs. Bobby Hurley’s back and forth. Mosey to Tennis courts for Mary. Did some time on the wall with multiples of BTTW and people’s chair.
Mary: Lots of stretches, yoga.
Announcements: March madness contest/fundraiser.
T-Claps (Recognition): GREAT SEEING PUDDLES back in the gloom! Can you believe Tom Brady is coming out of retirement? Oh my.
Prayer: YHC took us out. Unspoken. Great to back in the gloom after an extended absence due to injury.

The Taper

February 23, 2022/in AO Post, Running 4 the John /QIC: Skidmark
PAX: 187, Banana Seat, Bobby Boucher, Bobby Dall, Breach, Dawgpound, Dumbo, Emeril, Full House, Lawn Dart, LED, Lipstick, McNugget, Oyster, Pikachu, Redenbacher, Roaming Gnome, Skidmark, UTI, Yoshi

There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.

FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.

Burpee Golf at Possum Trot 2/9/22

February 15, 2022/in Possum Trot /QIC: Fram
PAX: 2dollars, Breach, LED, POTS, Sprinkler

FNGs: None
Warm Up: Can’t remember but we did something
The Workout: Multiple coupons of Heavy weight. (Sprinkler wanted something lighter) One PAX wore weight vest and flipped tire while the rest of us lifted to an I/C 20 count of any upper body exercise you wanted. One PAX threw frisbee in hopes of getting it close to tire. For every step away it was one burpee. We repeated this cycle twice and the tire went to the other end of the parking lot and back while coupons were stationary. Ended up on over 150 burpee count before Mary. Breach will blame it on the frisbee, but we may have just been tired.
Mary: We did stuff for our abs.
Announcements: Can’t remember…check slack. I am just typing words at this point because I cannot remember the announcements. Which is why 16-Bit is the BB Nazi and wants you to do them immediately after you Q. Cancun should be the social media Q…Or maybe he should be the Meme Q…Those make me laugh….HAAAAAAAHHHHAAAAA!
T-Claps (Recognition): Anyone who reads this.
Prayer: Injured PAX, unspoken, Gumps Dad passing. Breach with safe contest and reconnecting with an old friend.

Prison Yard Mini Heist 2/8/22

February 15, 2022/in AO Post /QIC: Fram
PAX: Breach, Cornholio, POTS, Pumps, Sprinkler

FNGs: None
Warm Up: SSH, Frankenstein’s, Hillbillies/Imperial Walkers (Moseyed and explained the heist)
The Workout: One PAX to perform heist at a time. Start at parking lot entrance at top of hill. Tire drag entire way through course. 1. Lunge walk to Tire flip, 2. Tire flip to 3. sledge swings (20 reps), Mosey to 4. OH press 40lbs kettlebell (30 reps), Mosey to 5. Curls for girls (40 reps) this is midway down clubhouse hill, Mosey to entrance tree at bottom of hill. 6. 50 rope individual rope slams. Run with tire dragging back to start at top of parking lot. Support PAX did Bear Crawls, all styles of merkins, Crab walks, all styles of abs, Shoulder taps and supermans, SSH, Fast feet and always made sure solo tire drag PAX did NOT finish alone.
Mary: No time
Announcements: check slack
T-Claps (Recognition): All who finished it.
Prayer: Unspoken and YHC took us out.

Where did you say you got that dice from?

January 27, 2022/in Disney /QIC: Abe
PAX: Abe, Bondo, Breach, Cancun, Full House, Kosher, UTI

FNGs: none
Warm Up: SSH, Good Mornings, Wind Mills, Imperial Walkers, Fozio Arm Circles
The Workout: YHC got a workout dice a while back on a whim. Some PAX were unsure what kind of dice YHC brought (with some suggesting that it belonged in the bedroom and not a workout).

The workout was simple; run, roll the dice, do exercise, continue. We did merkins, lunges, LBCs, squat jumps, monkey humpers, mountain climbers, burpees and “In Air People’s Chair” (People’s Chair with no wall). Got about 1.5 miles in as well doing a loop around the high school.
Mary: Popcorn Mary followed up by some quick yoga.
Announcements: Donate blood (freed to bleed)!
T-Claps (Recognition): Sounds like a bunch of guys got out for EC this morning. Way to get after it in the cold cold gloom!
Prayer: PAX dealing with illness and injury.

RFTJ 17 strong

January 26, 2022/in Running 4 the John /QIC: 187
PAX: 187, Banana Seat, Bobby Boucher, Boy George, Breach, Cupid, Dawgpound, Dumbo, Emeril, Maybelline, McNugget, Oyster, Pikachu, Roaming Gnome, Skidmark, U.T.I, Wild Turkey

FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.

Mutiny 1/24/22

January 24, 2022/in Mutiny /QIC: Fram
PAX: 2dolllars, Banana Seat, Breach, LED, Sunshine

Sprinkler passed it to Fed-EX. Work called Fed-EX, I stepped in.

FNGs: None
Warm Up: SSH I/C 30, Good mornings I/C 10, Daisy Picker I/C 10, Hillbillies & Imperial Walkers I/C 10 each. Series of arm stretches
The Workout: PAX divided up into two groups. Each person did an ABs,Arms,Legs while one PAX threw the tire (style of his choosing) to the other group. Number of throws = 5 reps of throwers choice. After one member from each group went the groups got farther apart. The last round was at the top end of the parking lot and the bottom end of the roundabout. Too many excersices to list.
Mary: grouped in with ME
Announcements: None
T-Claps (Recognition): Banana Seat Step Dad out of hospital and working towards healing.
Prayer: sick/injured PAX and unspoken. YHC took us out.

Greatest Show on Turf

January 20, 2022/in Disney /QIC: Banana Seat
PAX: 187, Abe, Banana Seat, Bobby Dall, Breach, Fram, Moose, Pablo, U.T.I

9 PAX showed up for a Turf Show at Disney. Here’s what we did.

Warm up lap with agility around soccer field
Overhead claps x10 IC
Seal claps x10 IC
Willie Mays Hayes x10 IC
Copperhead squats x10 IC
Copperhead merkins x10 IC

4 corner stack’ems with cones and ladders on the transition
1 – Body builders x5
2 – Bonnie Blairs x10
3 – Crab cakes x15
4 – Bobby Hurleys x20

Bear crawl snake half length of field
– pax plank in line leaving some space for last guy to bear crawl weaving to front of line

Small wall exercises
Dips x10 IC, RLeg up x10, Lleg up x10
Box jumps x20
Diamond irkins x10
R&R half reps

Mary
Banana Seats (FM w/hands out) x20 IC
Heels to heaven x10 IC
Pretzel x10 IC switch sides
Protractor

Breach was called on to share his F3 story. Thanks and t-claps for your leadership.

Happy Birthday Pablo! Thanks for taking us out in prayer.

Thanks for letting me lead.
BS out!

Too early for the mojo

December 18, 2021/in Disney /QIC: Gamecock
PAX: Bobby Dall, Breach, Gamecock, MadDog 2020, TomTom, Woody

YHC first Q at Disney, after a challenge laid down by UTI. Always good to spread out the misery. I’m in!

FNGs: none
Warm Up: warm-o-rama, the usual stretching and arm waving
The Workout: Fellowship mosey to the high school parking lot. Start with a means of travel and exercises at each parking row to the end of the lot. Then suicide mosey back. The rounds included: lunge walk and lunge hop, suicides, Frankensteins and squats, suicides, crab walk and crab cakes, suicides, duck walk and star jumps. Indian run back to the parking lot.
Mary: Wheel of misfortune, one PAX in the middle doing 10 burpees as the timer. Other PAX rotate around the circle doing core stations. 3 rounds. Finished with some light stretching of the inner man meat. Too much groaning in the dark for my taste.
Announcements: no big events coming up. Merry Christmas!
T-Claps (Recognition): All PAX for getting out of your warm bed.
Prayer: Reach out to friends and family, school violence prayers for students, Gamecocks wife and her exam

Posts