Tag Archive for: Breach

Where did you say you got that dice from?

/in /by

FNGs: none
Warm Up: SSH, Good Mornings, Wind Mills, Imperial Walkers, Fozio Arm Circles
workout diceThe 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

/in /by

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

/in /by

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

/in /by

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

/in /by

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

Disney Ultimate Drills and Thrills

/in /by

Any Disc Will Do

FNGs: No, but one Kotter: @BooBoo
Warm Up: Mosey around turf fields. Circle up for 10 Good mornings, 10 Imperial walkers, 10 Hillbillies, 10×2 Arm circles, no SSHs!

The Workout: Indian run mosey to small lot near football field. Time for Seven of Diamonds. Hit the corners in this sequence: 7 burpees, 14 low slow flutters, 21 merkins, 28 squats. Because FloJo brought his disc, we had to use it! One PAX broke and another connected with the disc. Lots of good throws, lots of bad throws. Three additional burpees for every time the disc hit the ground. We did at least 21 extra burpees. Rinse and repeat until we completed two rounds of Seven of Diamonds and everyone got to throw or catch the disc in between.

Mosey to large parking lot. General Indian run with one PAX breaking out front to catch a throw. Three burpees for every drop. We did at least 21 more burpees.

The Drills: At the large parking lot, I had placed two separate lines of cones about 40 feet apart and then about 20 feet between each cone in the respective line. We split in half. We ran this drill in groups of three: PAX 2 and 3 break towards cone 1 and 2, respectively. PAX 1 connects with PAX 2 with disc at cone 1. PAX 2 connects with PAX 3 at cone 2. PAX 1 breaks to cone 3 and PAX 3 connects with PAX 1 with the disc. If the disc hits, the ground, start over. Continue until you reach the end of cones. Finally, a “fast” run back to beginning.

Line 1 had an advantage because we had FloJo’s typical Ultimate disc. Line 2 had a disc golf putter, which does not float! When Line 1 switched to the putter, we had many more struggles. After running this drill ’til we all improved, we stretched out the line of cones to increase the distance and called the last two cones the End Zone. Keep drilling, keep drilling, keep improving. Repeated until we had about 5 minutes remaining.

Mary: Mosey back to flag. Circle up for a couple of minutes of low slow flutter to the beat of BTO Takin’ Care of Business. Have a nice day!

Announcements: F3 SouthWake Christmas party tonight, Bombshell. Captain Jack announced that CarPex is expanding into a new region, to be known as South Cary. He is exploring opportunities on east side of US1 and is identifying where the SouthWake region is.
T-Claps (Recognition): UTI reminded everyone to check up on PAX who have not posted in a while. UTI connected with BooBoo and many, many more PAX via email. Like 200 or more. Check in with someone, you never know what is going on in someone’s life. They could probably use some support.
Prayer: Quiver’s sister-in-law on track recovering from cancer; Bondo’s family friend Tomer, whose ear infection caused additional damage; Lipstick’s M, who could be delivering a baby today.

Finally, don’t bother buying an Aerobie Skylighter disc,. The disc itself was terrible and the lights did not work.

WE ARE THE BRUTE SQUAD

/in /by

FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out

The Ultimate Mutiny

/in /by

18 PAX joined in for some wet frisbee Ultimate!

FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer

SOGGY FEET

/in , /by

PRE-BLAST:YHC has the Q at DISNEY tomorrow.  I’m expecting a @Full House. This isn’t going to be a relaxing vacation to @Cancun listening to music from the likes of @Boy George, @Moby or @Bobby Dall.  It’s definitely not going to be like going to a Cleveland Browns game and sitting in the @Dawgpound, but you might see some of your favorite TV characters like @Nemo, @Dumbo, @Woody, @Pikachu, @Yoshi, @Aquaman, @Fonzie, @Dauber, or Daddy @Warbucks.  If you’re scared of dehydration and think you might get a @U.T.I., don’t worry the waterboy @Bobby Boucher will surely be there to keep you hydrated and if not you can always run through a @Sprinkler.  We might even run into @Emeril along the way who will surely be filling @POTS with @Kosher Bubba @Gump shrimp with @Yogurt, @McNugget s, and @Wild Turkey through a @Shredder.  If you get sick there should be a @ShamWow to wipe it up.  So jump on your @Kubota, @John Deere or grab your buddy and throw him on the back of your @Banana Seat and get here.  Before you leave the house be sure  to strap on you @Fanny Pack stuffed with @Lipstick, @Axe, @Gillette and some @MadDog2020 for afterwards.   If it helps apply some @Vasoline prior to the workout to avoid an unsightly @Skidmark.  Don’t be a sleepy @Katniss, unlock the @deadbolt the night before if it helps save time.  Who knows, by the end of the workout you all might be calling me @Mr. Terrific.  EC 5:05am. ME 5:30am

FNGs:1 – Dixie Chick

Warm Up:½ Lap around the outside of the turf field, then to the middle of the Soccer fields for SSH, Good Morning, Imperial Walkers, & Hillbillies

The Workout:Split into 4 groups around the circle of the soccer field. 5 Burpees OYO, then each group ran to the four corners of the soccer field and did 25 merkins on the “down”, then bear crawled back to the middle of the soccer field.  5 burpees OYO, then run to corner for 25 LBCs in cadence and bear crawl back to the middle of field.  5 burpees OYO, then run to corner for 25 squats on the “down” then bear crawl back to the middle of field.  5 burpees OYO, run to the corner for 25 plank jacks in cadence then bear crawl back to the middle of field – end with 5 burpees OYO.

Moseyed toward parking lot.  Got into 2 groups and started Indian running towards the Abyss, many rumblings of what was to come next, but to everyone’s surprise we proceeded to run past and around the baseball field back out to the main road.  Took a right on the main road and followed it all the way to the Path behind the turf soccer fields. Stopped at the hill behind the turf soccer fields.

At the hill we prepared ourselves for the fun of 11’s!  Monkey Humpers at the bottom and wide grip merkins at the top.  We started with 1 Monkey Humper at bottom and climbed the WET slippery hill for 10 wide grip merkins at the top and made it through the entire set with a LOT of groaning and moaning – but we made it.

After this we got back into out 2 Indian run groups at the bottom of the hill and continued our Indian runs around the turf fields back to the parking lot – once we hit the parking lot we had a Jail Break to the cars where we proceeded to circle up for Mary.

Mary:With time short, we did 20 count of Low Slow Flutters in cadence and a set of American Hammers to 20 in cadence.

Announcements:Holly Fest F3 booth/tent sign up site is live. Brute Force CSAUP on Saturday.  Bondo working on Special guest for Tuesday w/ 3Alarm.

T-Claps (Recognition): N/A

Prayer:Those that are injured and unable to get out and all our First Responders.

9 PAX put in the work

/in /by

Decided to do something a little different at Mutiny. I had scoped out the greenway and found out that there was plenty of things to do along the way.

FNG: None

Warm Up: Dauber warmed us up with several exercises.

Workout: Moseyed to the end of the soccer field where the Greenway begins. Started out with Carolina Dry Docks IC. Headed down the Greenway and stopped at the bridge for Dips, and Derkins. Moseyed to Hwy 55 crosswalk and ended up in the PVA.

Lined up on the car bumper stop and from one side of the PVA to the other we did the following:

In between we Bear Crawls, Crawl Bears, Lunges

On each side we did exercises: All Ab related. Moseyed back for Mary but not before BTW and wall sits.

Mary: Various exercises

Announcements: CSAUP 6:00 am Hilltop Needmore Park

Prayers: PAX injured, Unspoken

Honor to Lead!!