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Foggy morning

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FNGs:none

4 packs for EC. LED,  Deuce, Norm and Fram with ECEC
Warm Up:SSH, good morning, fazio arm circles,daisy pickers
The Workout:Grabbed 5- coupons and two medicine balls. Moseyed you bottom of hill. 2- packs threw ball up hill and climbed hill to retrieve ball until they reached the top. Pax’s on bottom of hill did reps of 20 of following exercises until all packs did the hill 6 x

curls for girls, triceps, ground pounder,overhead press,upright rows, toe taps over block while on back, hop over blocks, squats.

put blocks away and moseyed to concession stand  did descending count of wall sits and BTW 20,15,10,5. Did 3x 10count ic plank arm extensions to the Wall.

moseyed to courts

Mary: 40 lsf ic, 40 big boys, 30 American hammers IC, 40 mount climbers IC, 40 sec Superman IC. Finished with 5 burpees mentioned by POTS.

 

Announcement: Ruck with hygiene products from family dollar on sunset and HS road intersection to HS PD. 5:30 Thursday 10/22.  Bring products to Kenny’s grave if you can’t make ruck.

Prayer:Kids, teachers, school, Our struggles with Covid. FedEx spider bite future president.

We Don’t Do Bear Crawls Here

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YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!

EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)

FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!

We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.

Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.

Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!

Prison Yard 10/6/20

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4 Inmates got some outside yard time for being on good behavior.

Sprinkler, Fonzie, Led, and Warden Breach

Warm Up: A quick mosy around the lower parking lot followed by 22 counts of SSH, Windmills, Daisey Pickers, and Imperial Walkers

The Workout:

100 Weighted squats

90 Up and over hops

80 Plank Ski Jumps

70 Side Crunches

60 Merkins

50 Weighted Lunges

45 Rut Rohs

40 Skater Hops

35 Close Grips Chest presses

30 Freddie Mercuries

25 Box Jumps

20 Curls for the Girls

15 Inchworm Burpees

10 Bears (Burpee with renegade rows before you hops back up)

Announcements: Mamas Ruck at Hilltop before the end of Oct

Tues Oct 13th Hygiene Ruck for the Holly Springs PD, details to follow on Slack

Closed in Prayer:

No snakes this time!

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FNGs: none
Warm Up: nah
Needmore RuckThe Workout: Ran the route backward. Good conversation about BRR, 50k in the mountains, etc. Kept at a good clip all the way around. The only wildlife seen this time around was a dead mole.
Mary: Calf stretches because geeeeeeez.

Shopping with Coupons

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FNGs: None
Warm Up: 1 lap mosey around clubhouse, SSH I/C 15 count, I/C 2x 15 count, smurf jack I/C 15 count. Daisy pickers, windmills, good mornings, Frankeinstiens.
The Workout: (Grab Bag of coupons) Tire/dumbells/Painsticks, sledge hammer: RD1: 1 PAX run lap around clubhouse as timer. Other PAX pick lower body exercise with coupon. (cycle through everyone) RD2: Tire carry from island to island as timer. Other PAX do only upper body exercise with coupon. Repeat Round one and two.
Mary: LBC, Reverse LBC, Full Range LBC, Scissors
Announcements: Iron Pax done, Mulch done,
T-Claps (Recognition): Each PAX shared a T-Clap. Baby, Kids, Family Health, Pregnant.
Prayer: Each PAX shared a Prayer: Kids, Morning Sickness, Country Divided, Compassion and Son coping with depression and anxiety.

The 19th hole

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FNGs: None
Warm Up: Tire and Pain stick carry to bottom of hill.
The Workout: 3 PAX do a cadenced exercise with a pain stick for 18 count. When completed run up to the two guys flipping the tire up the hill. Repeat until the tire makes it back to the club house. We went up the hill of the old number 18 on the old crooked creek golf course. The PAX were so juiced we even repeated the steep section with each tire.  Once we passed the hole we turned the cadence into an 19 count and headed towards the 19th hole (aka the parking lot).
Mary: Supermans & Banana boats
Announcements: Mulch
T-Claps (Recognition):
Prayer: Unspoken

9/8 Prison Yard Fieldtrip

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Warm Up: Quick Run around the parking lot to stop at each corner for a series of 22 counts of the following (SSH, Imperial Walkers, Frankensteins, Good Mornings, Daisy Pickers, Seal claps, and Overhead claps)

The Workout: Partner Pains sticks on deck for a field trip around the Needmorepark with some stops in between

In the tunnel, it was a peoples chair, curls for the girls, overhead press, followed by some partner squats and Rut Rohs

Continuing on to the old driving range for some partner chest presses, overhead low slo flutters, skull crushers, and hip weighted homer to marges.

Back to the tunnel for some 22 count Balls to the wall, in between the leg squats, and Australian Mountain climbers

Down the blue path for some hills work, followed by a merkin and abs stop. The final stop on the journey was a pain stick plank hold while the rabbit runs up the hill and back.

Finished up with a mosy back to the start, a good time had by all.

Announcements: The mulch project still needs some volunteers, Double D is heading back to the App trail if anyone is interested in joining.

T-Claps (Recognition): Fire Chief that DoubleD and Sprkinkler know has made a major recovery and very fortunaete to be alive.

Prayer: Moment of silence for those that are in service, continued prayers for all with the virus, Prayers for New Mexicos buddy Chris, DoubleD ‘s buddy Chris, and another Fire Fighter John..(not sure about that one).

Where the rubber meets the road.

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FNGs: None
Warm Up: Mosey around Clubhouse, SSH IC 20, Imperial Walkers IC 10, Hillbillies IC 10, Daisy Pickers IC, 10, Frankenstein IC 10, Sir Fazio Arm Circles IC 10 forward/backward, Shoulder Stretches.
The Workout: 2 Big Tires 2 man teams on each tire.  4 sets > shoulder press 10x / 25 hop ups, Rotate tires halfway through. (lockout the hold if can’t press) 4 sets > Bench Press while partner holds 15-25 reps / calf raises 25, Rotate tires halfway through. 4 sets tire flip (10 yards) while partner calls exercises. 4 sets of tire drag (10 yards) while partner call exercise.
Mary: Leg climb 10 reps each leg, V-ups 10 reps (holding rep 5 and 10 for a 5 count)
Announcements: Something Awesome AO on Mondays. Trying to grow. Continue to read the Q-source and wanting to exchange “Free to Lead” book for continued Acceleration in all the core quadrants of F3.
T-Claps (Recognition):
Prayer: New Mexico’s friend Chris with Leukemia, All faculty, parents and students learning and working through the virtual academy platform for learning. Unspoken.

New Lighted Frisbee at Mutiny

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FNGs:None
Warm Up:  Good am, static stretches, SSH
The Workout:  Ultimate frisbee:  6v5.  Lots of burpees.  Lots of scores.  Lots of great throws and catches.  breach brought a light up frisbee  still hard to see/play in the darkness especially if you were wearing black/dark clothing.

Mary:  None
Announcements:  Iron PAX; possible Ultimate next week AFTER Mutiny.
T-Claps (Recognition):  PAX who were flexible playing Ultimate one week early.
Prayer:  Welcome back Norm from his Army training; Best wishes to Boy George as he gets ready to close on his house and begin an adventure across the USA with his family.  UNSPOKEN.  YHC took us out.  Honored to lead.

I like big tires and I cannot lie.

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FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.