FNGs: N/A
Warm Up:
The Workout:
coupon’s exercises:
Moseys in between rounds around the soccer fields
We also hit up some:
wall sits, erkins, & dips
Mary: core beat down
FNGs:none
Warm Up: mosey to lower parking lot trying to make it harder for Fram to find us as he checked out the port-a-potty. SSH, good morning, OH claps, seal claps, sir Fazios, willie mays hays , daisy pickers. Mosey back outside fence, open gates, close gates, Frankensteins, karaoke L/R back up hill
The Workout: off the rock pile for medium rocks. John cusack to lovely coral rock parking lot for some fun. Lots of 10c and in cadence movements including slap rock, curls, tricep extensions, rut rows, bus drivers, squats, knees Gov’t tore up from pavement doing o/h press (that was a bad idea – sorry for all PAX wearing shorts)…more rock work and then returned the rocks to the pile. Mosey to bottom of the hill. Bear crawl up the hill, dips on the guard rail R & R but with erkins in the guardrail. No ant hills experienced. Mumble chatter was exceptional .
Mary: YOGA on the tennis courts. Much needed stretching.
Announcements: HS half; support Breach at T Marion booth; Gump and I shared some wisdom from our +50 years each on this planet; I referenced the newest member of Rock and Roll’s HOF class, Pat Benatar,, men – we (all) belong in F3. It makes us all better because of each other
T-Claps (Recognition): Sunshine and all PAX who ran their first Marathon – AWESOME
Prayer: Breach took us out. Thank you sir! Honored to lead. -Dauber
2nd F Stickboy
NOTE: Excuse me….posting late for 10/31/2022 Mutiny. Crazy work week.
FNGs: None
EC: Breach (in his Orange skeleton costume) and YHC (in my Fuquay Mafia get-up) ran 1.5 miles after first plotting some mischief.
Warm Up: Slide Straddles, Good Mornings, Imperials, Hillbillies, Sir Fazio Arm Circles, Seal Claps, 5 burpees for a Warbucks late arrival
The Workout: For the Trick portion, YHC asked each PAX to walk bravely into the woods to find a piece of candy. Warbucks, being late to the AO and looking especially tired, was chosen as the 1st PAX to brave the woods. Unbeknownst to Warbucks, there was an orange skeleton 
(that looked a lot like Breach) waiting in those woods just to put the fear of God into him! Warbucks’ response was a instant Mutiny Classic and gave us all a good laugh before the remaining PAX had to brave the woods as well (with less risk of skeleton attacks). While each PAX went into the woods, the rest of us did some Merkins and squats. Once out of the woods, we’d run over to some tables for step-ups and dips before heading back over to the woods.
Treat time was a fun game of catch and throw with the football. PAX were asked to run long for a big throw. Candy for catches, burpees for drops, curls for the girls and big boy sit-ups no matter what… we did a lot of burpees!
Mary:with little time left, we did low slow flutters until our time was up and body exhausted.
Announcements: None
T-Claps (Recognition): None
Prayer: unspoken prayers and thankfulness
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:
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
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
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
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.
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!
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