Tag Archive for: Breach

No Frills Mutinizing to start the week

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Warm Up:   FRAM and Sunshine for EC.  SSH, Good morning, Daisy pickers, Hillbillies, Sir Fazio, Seal claps

The Workout:  Had I consulted my calendar, which had me running 22 miles just two days ago, I wouldn’t have signed up to Q today.  But I didn’t, so I did. 

Then in a very adult manner of dealing with life, I tried to ignore it, hoping it would go away, so I could get another day of rest.  But it didn’t, so I couldn’t. 

So, up & at ’em.  Having only a vague template in my head of what to do, I, as Sprinkler so succinctly foretold “bullshitted my way through this workout”, and it formed into this:

7’s on the “hill” of burpees and squats.  That was it for legs.  After that we just ran around in a disorderly pattern, making periodic stops for sets of non-leg exercises.   Dips on the picnic tables, WWIIs, merkins, balls to the wall, Carolina Dry Docks.  

We got in at least three sets of each (I think), with variations of merkins (derkins on the bleachers, diamond & wide grip) and dips (alternating raised leg), but did get 4 sets of WWIIs just because I decided to hit 100 reps for some reason. 

Mary:  A P90X favorite, Downward Dog Crunches (DD position, raise right leg, swing it to touch right elbow for 4 count, return.  Raise right leg, swing it to forehead for 4 count, return, then swing right leg to left elbow for 4 count – repeat other leg).  Then we did some kind of toe touch things until time expired.  Good stuff.

Prayers:  Fire Chief Tony, battling stomach cancer; FRAM’s coworker Mike, in a car accident. 

Announcements: T-Claps (Recognition): Prayer:

The Most Uncomfortable Thing

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YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd.  Unfortunately our FNG was a no-show but we had a good time regardless.  I was happy to see so many happy faces this morning.

FNGs:

We were supposed to have one but, alas, none showed.

Warm Up:

Lap around the soccer field and then circle up by the tennis courts:

Good morning x10 IC

SSH x20 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Penalty burpees for Warbucks being late x5

The Workout:

We moseyed down the parking lot and stopped at the first island.  From there we started YHC’s favorite go-to, the Crab Boil

Crab walk two parking spaces

Crab cakes x10 IC

Crab walk two parking spaces

Crab humpers  x10 IC

Crab walk two parking spaces

Crab jacks x10 IC

Once we were done with that we took a break to do some Jack Webbs.  For those who forget, it’s a 1:4 ratio of merkins and air presses.  We went up to 10:40

We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)

Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:

Curls for the girls x16 IC and move two rocks to the left

Triceps extensions x16 IC and move three rocks to the left

Chest press x16 IC and move two rocks to the left

Trunk rotations x16 IC and move two rocks to the left, back to our original rocks

Ground pounders x16 IC and then return your rock

One last exercise, we paired up and did roman sit-ups on the picnic table.  This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face.  Then you do a reverse sit up using your lower back muscles to pull you up.  Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”

Mary:

At the tennis courts we circled up for:

LBC x10

Reverse LBC x10

Knees to the left side LBC x10

Knees to the right side LBC x10

Homer to Marge x10

Sleeping Hillbillies x10 each side

Freddy Mercury x10

Announcements:

Long Ass Run this coming weekend on the ATT.  Keep an eye on Slack for updates regarding the route

Hollyfest coming up and still needing volunteers to help with the booth.  See Slack and/or reach out to Dauber for more information

Prayer:

Unspoken

 

An honor to lead as many men as showed up this morning.  I love leading a large crowd.  More pain to share.

010000

18 PAX in the Wind & Rain playing Ultimate @ Ting

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FNGs: none – lots of new faces (AWESOME)
Warm Up:  SSH, Frankensteins, Sir Fazios
The Workout:  9 on 9. Not many catches 😂  lots of 🌬 and 🌧  The team without YHC (even after a trade) prevailed.  I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements:  None
T-Claps (Recognition):  All PAX for braving the elements post Ian
Prayer:  Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).

Honored to lead.  -Dauber

Memorial Day MURPH 5/30/22; Honoring Yukla-27

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FNGs:  None
Warm Up: SSH, good morning…
The Workout:  Standard Murph
Mary:  Static stretches
Announcements:  YHC told the story of the crash of Yukla-27.  We honored all 24 aircrew members with individualized flags.  Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition):  All PAX who came out for the Murph
Prayer:  YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board.    – Honored to lead. -Dauber

Climbing the Mountain to Paradise City

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FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

F3 Field Day

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11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.

Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps

Mosey out to the track and over to the first event.

1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter

This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.

BS Out!

Excited for Couponsd

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FNGs: None (but welcome 9-Ball and 006 to South Wake!)
Warm Up: SSH (lead by Breach), Good Mornings, Imperial Walkers, Hillbillies, Sure Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Quick mosey around the parking lot, then over to the cinder block pile. Each PAX got a coupon and we’re filled in on the plan. Walk with coupon. Stop. 10 overhead presses, 10 merkins, 10 block swings and 10 squats. Ready, right?

We included a trip down and back up the Abyss and finished up with one more round in to of one of them hills.
Mary: WWIIs, reverse LBCs, Homer to Marge, American Hammers and pickle pounders. Finished with some yoga.
Announcements: donate blood
T-Claps (Recognition): 006 and 9-Ball for coming out to South Wake
Prayer: Woody’s extended family, Breach’s interview

SEVEN is your lucky number

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24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

Don’t Call It A Comeback

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FNGs: none
Warm Up: Moseyed over to the main gate for the ball fields. Circled up for: SSH, Good Mornings, Imperial Walkers / Hill Billies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs
The Workout: YHC has been down and out for a few weeks. Nothing like throwing yourself back in to the deep end to get back in the swing of things, right?

Round 1: Moseyed over to the Abyss. Split into two groups. Group 1 would perform an exercise while Group 2 ran to the bottom of the Abyss and back up. Three exercises, three rounds of each. Nine trips down and back up the Abyss.
Exercises were Merkins, WWIIs and Squats.
A few over achievers decided to do one more trip down the Abyss and back up while the rest of us held a squat.

Round 2: Moseyed over to the two hills. All PAX ran from the top of one hill to the other, performed 10 Mountain Climbers in cadence, then ran back to the top of the first hill and performed 10 more Mountain Climbers in cadence. Three rounds of this. Mosey back to start.
Mary: Homer-to-Marge, LBCs, reverse LBCs, Pickle Pounders, yoga
Announcements: South Wake picnic (see 2nd F on Slack), highway cleanup (see 3rd F on Slack)
T-Claps (Recognition): Wiggly for getting back out to the gloom! Everyone for holding me accountable on my first post in a few weeks.
Prayer: Straight Cash’s family.

Rolling Dirty

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Disney is my favorite place to Q, just so many options. YHC looked to bring back a few throwback moves from the likes of Pablo and Shamwow! as we closed out the June Challenge!

FNG’s: no
Warm Up: Good Mornings and then some mosey around back to the football field with stops along the way for some Imperial Walkers, Hillbillies, Frankenstein, and Sir Fazio’s.
The Workout: Stopped at the back wall of the school for some Shoulder Taps, Monkey Humpers, BTTW, and some People’s Chair with some humorous counts by Breach and Bobby Boucher. We moseyed over to the pit circle and split into two groups. 1 group would do 3 Burpees, head up the stairs, do 3 more Burpees, head down the stairs, then do 3 more Burpees. This was done while the other group did 5 squats/5 star jumps AMRAP. We then repeated this routine and the group not on the stairs did 5 Diamond Merkins/5 dips AMRAP.

We moseyed over to the large circle in front of the school for a variation on clock merkins. The circle was the clock and the merkins became Foxhole Merkins. Lots of grit picked up by these sweaty dudes and a few complaints on this routine. We made stops at 12, 7, 3, 11, and 6.

2 Indian run lines for some 4 corners in the large High School lot. Stops included: 5 burpees, 10 squats, 15 merkins, 15 dying cockroach, 10 burpees. Next we made our way with Indian Runs to the Abyss for 20 LBC’s at the top and 20 Star Jumps at the bottom. We made our way up the Abyss doing a partner wheelbarrow climb (partners alternated crawling per each flight of stairs and no dental accidents occurred). Once again for 20 LBC’s and 20 Star Jumps up and down the stairs with a fellowship run back to the flag.
Mary: Homer to Marge x20 IC
Announcements: Congratulations to team Naked Baby winning the June Challenge and particularly Breach and Cupid for schooling everyone on points.
T-Claps (Recognition): Bobby Boucher was officially handed the keys to 1st F in Southwake by YHC. He will do an amazing job of leading!. Stubs thanked PAX who’ve supported these last several weeks.
Prayer: Thanks for Stubs, Alpine, prayers for UTI and Pet Sounds in Carpex.