Tag Archive for: Cupid

Another Freeze Warning

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April 1, 2019 / in Mutiny / QIC: Stovepipe and Fedex

PAX: Gump, Dauber, Norm, 16-Bit, Cupid, Doc, Stovepipe, Messi, H1N1, FedEx, Beater, Fonzie

With the temperature dropping back into the 30’s it was good to see 12 men decided to not fart sack and come out to get a workout in.  Stovepipe and I decided to co-Q. As always it’s an honor to lead.

 

Warm Up: Stovepipe started us out with a lap around the track and then circled up in the parking lot for some SSH IC x 30, daisy pickers IC x 10, good morning IC x 10, and some stretches. Stovepipe then hand over the Q to me and I had the pax do 5 burpees OYO and shoulder taps IC x 10.

The Workout: We headed over to the shelter for some dips, urkins, and derkins IC x 10 for 2 rounds. We then headed over to the middle of the parking lot behind Club Works where I told the Pax to partner up.  I then told the pax that we would start with partner people’s chair for a 10 count, then P1 would run to one end of the parking lot and does 10 LBC while P2 runs to the other end of the parking lot and does 10 squats. We completed 10 rounds, called an audible after first round because I forgot to include t claps during partner people’s chair, and each pax ended up doing 100 of each exercise.  Asked Messi to lead the pax in an exercise while we waited on the six, he chose to do more LBC, I then had the pax do 5 burpees OYO for standing around.

Mary: Headed over to the tennis courts for Mary. Started with BTTW, per Doc’s earlier request, and called on Dauber, Doc, and Beater for a 10 count each. Stovepipe finished Mary with big boy sit ups, low slow flutters, box cutters, American hammers, stretches, plank variations, and pickle pounders.

T-Claps: Maybelline, for consecutive workouts

Announcements: Sign up for F3  Dad’s camp starts on Tuesday, Dad and 2.0 workout this Saturday at Womble, Possible swimming AO, check Slack for more announcements

Prayer: Beater’s friend dealing with mental issues, unspoken

Strong Pax, Agility Ladder and Burpee-Beat-down

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Warm Up:

Moseyed around the parking lot

Side Strattle Hop x 25

Slow count Imperial Walkers x 15

Slow Count Hillbillies x 15

Slow Count Daisy Pickers x 15

Sir Fazio Arm Circles x 10  and back x 10

Good Mornings x 10

The Workout:

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5

Pick up ladders/cones and Mosey back to start
Mary:

Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)

Pickle Pounders x 15
Announcements:

Welcome FNG ” 3rd Cousin” Tim

Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.

This Saturday @ 9 am, Southwake 2.0 workout @ Womble

See Slack “announcements”
Prayer:

Moby’s dad had to go back into surgery. Pray for him and his medical team.

Shredder & Crablegs

 

It’s a MARVELous Day

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A small Pax of 3 got out in the “can’t-decide-if-it’s-winter-or-spring” early morn for some superhero-infused conditioning.

Warm Up:

  • Sir Fazzio arm circles, Michael Phelps, Squats, Moroccan Nightclubs
  • Jog out, side-shuffle slalom, sprint back X3
  • 2 forward, one backward on the parking spaces
  • Side-straddle hop
  • 6-count merkins
  • Down dog
  • Jumping Spiders

The Workout:

Doc Ock’s Octagon of Pain
8 stations, 8 reps per stations, with bear crawls between each station.
Then a rest-in-the-run lap around the track, and rinse & repeat with 16 reps per stations (would go on to 24 if time permitted)

  1. Derkins
  2. Jump Squats
  3. Burpees
  4. American Hammers (cadence)
  5. Spiderman Pushups (like Peter Parkers, but you go down in the pushup as you bring the knee up)
  6. Lt. Dans (squat, then one lunge each leg)
  7. Outlaws (start like low slow flutter, but keep legs together and trace a circle; 8 clockwise, 8 counter-clockwise)
  8. 3-Legged Dog (down dog, raise a leg, do a pushup – useful progression for handstand pushups)

Mary:

Incorporated into the workout

Announcements:

Convergence at Pullen Park tomorrow; First Saturday 2.0 workout at Womble next week

Prayer:

Jess’ friend Nathan going through marriage struggles, working toward realignment and reconciliation, but damage has been done that will take time to heal.

Lucky Number 11s

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7 PAX showed up for Kenny’s Grave to see what the Q of the day was going to do.

16-bit and Messi showed up first, and got to choose the workout. Kind of. Both PAX picked two numbers, which determined two of the exercises for the 11s that YHC had planned. YHC balanced it out by picking the third.

Warm Up:

Mosey around the parking lot

Circle up, 20x Side Straddle Hops IC

Mosey around the parking lot

Circle up, 10x Good Mornings IC, 10x Fozzy Arms Circles Forward IC, 10x Fozzy Arm Circles Reverse IC

The Workout:

11s!

PAX bear crawled from Splash Pad to Playground, 10 pullups. Bear crawl back, 1 Turkish Stand Up. 9 pull ups, 2 Turkish Stand Ups, so on and so forth.

After completion of first 11s, YHC checked his phone and realized there was no way we’d get a second set of 11s in. Quick audible.

PAX ran from one end of parking lot to the other, 60 seconds plank hold. Ran back, 1x LBC IC. Ran back, 50 seconds plank hold, 2x LBC IC, so on and so forth.

Mary:

Circled up, went around the circle and had each PAX call out an exercise to do. Can’t remember them all. Finished it up with Have a Nice Days.

Announcements:

Check Slack, Swim training at Triangle Aquatic Center Tuesday mornings, Mason-Dixon Convergence on Saturday.

Prayer:

Continued safe travel for H1N1, prayer’s for H1N1′ and Messi’s church as the lead pastor recently passed away.

Double D’s knee.

Family with the son that recently passed away.

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing

March Madness at Possum Trot

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Warm Up:  Twenty-six PAX came out on the first day of spring (low 40’s) fired up to take part in March Madness – Possum Trot style.  Inspired by Blue Hen from an earlier Q at Downtown Train, Dauber asked PAX to show up in their college team gear giving support to their favorite team.  Only four PAX brought their spirit representing UNC, Duke, Penn State and NC State by showing up in their gear.  There must have been a lot of dirty laundry or simple forgetfulness.  Not deterred, Q started the beat down on time with a jog around the tennis courts and then circling up for the following exercises:  32 SSH, 10 Good AM, 10 Vegetation Grabbers, 10 Hill Billies and 10 Imperial Walkers.  Q added some static arm stretches (L/R) across and behind the back for good measure.  PAX then headed to the Snack Shack.

 

The Workout:  PAX lined up against the outfield fence.  Jack Webbs were executed starting with one merkin and three air presses from our knees.  The count escalated until PAX reached 10 merkins and 30 air presses.  Who knew pushing air could be so hard?  Mosey to the Snack shack for 16 sec cadence count of seated chair followed by 16 sec cadence count of BTTW.  Rinse and repeat.  Mosey to the road and lined up in a single file.  PAX performed and kept a plank position or something similar to a plank while the last PAX member in line bear crawled to the front of the line.  PAX members each took a turn bear crawling until every PAX made it to the front.  Q called an audible only making it halfway up the road and had each PAX mosey to the rock pile for a medium-sized rock.  Lots of grumbling and mumble-chatter and in all honestly, Q was struggling during this “extended” exercise.  (If you cant do it, don’t Q it.). PAX circled up with rock in hand for the first set of the following exercises with rock:  16 goblet squats, 16 curls, 16 overhead presses and 16 tricep curls.  PAX side shuffled the distance of the parking lot swapping lead foot at the halfway point until they reached the large hill.  Q called a bear-crawl and then 8 dips OYO on the guradrail.  Reverse bearcrawl and jog back to the rocks.  The second set with the rocks included 16 rut-rows, 16 wonder bras, 16 overhead squats and 16 one hand on rock merkins (8L, 8R). An astute Skidmark corrected Q when he inadvertently called one-handed merkins.  Side shuffle back to the hill with more bearcrawls up the hills, 8 dips on guardrail OYO and jog back.  Q queried PAX about significance of the day (first day of Spring, officially starting at 5:58PM, etc.) and threw in 5 burpees OYO before starting next set.  Called out four PAX who had their collegiate school gear on asking them to call the next set of exercises:  Cupid called crableg grab (apologies for forgetting name); Banana Seat called for Turkish get-ups on each side and Skidmark called for the iconic Bobby Hurleys.  Dauber was too busy looking at his watch trying to grab another set in before Mary to complete the four bracket challenge and sent the PAX shuffling to the hill.  More bear crawl up and down with dips on the guardrail OYO.  Unfortunately, Dauber did not manage the clock properly and asked PAX to form up on the tennis courts for Mary after returning their rocks back to the rock pile.

Mary:  PAX held BTTW until the six.  Mary was brief with the following 10 count core exercises:  Homer to Marge, Box cutters, Freddie Mercury and American Hammers.

Announcements:  Q school Thursday at Womble, Yard clean-up Sunday at Crab Legs, Police/Firefighter hockey game, Check Announcements on FB/Slack

Prayer:  Pastor died at a local congregation (please keep him, his family and the faith formation in your prayers), PAX traveling, PAX inured – Welcome back to the gloom Buford, Moby’s dad (doing better), Silent/Unspoken.  Apologies if I missed anything.  Q took us out.

Highlight on the 6:  Something new for this BB.  I wanted to find out more about a PAX member.  This week’s focus is on Maybelline, Todd Pasnak.  Studied at Rochester Institute of Technology (RIT), big Syracuse fan, Married to a second grade school teacher, blessed with two boys age 15 & 12 and a daughter who is 4.  Works as a project manager at Cody in Sanford.  Got his F3 name because he was responsible for the Covergirl account.

Maybelline

 

Thank for the opportunity to lead you men.  -Dauber

The Few, The Brave, The Nutcrackers…

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It was a cold and dark morning with temps in the mid 30’s which apparently led some to enjoy the fartsack rather than tread out into the gloom. As a result numbers were a bit lighter than normal. A fact that was being discussed as two more PAX graced the parking lot with their presence just in time for a mosey around to the basketball court where our warmup ensued.
Incidentally YHC and PAX who were nearby were nearly ensnared during said mosey by some kind of metal wiring protruding into the sidewalk. An entirely unsuitable situation for an elementary school responsible for the safety of children. A strongly worded letter may be in order. The situation notwithstanding, we proceeded…

Warm Up:

Good Mornings x10 IC
SSH x 20 IC
Daisy Pickers x 15 IC
Sir Fazio Arm Circles –  x 10 forward/ x 10 backward IC
Moroccan Night clubs x 15 IC
Windmills x 10 IC

The Workout:

We started by partnering up in preparation for what was soon to be revealed as one of Moby’s least favorite exercises: the wheelbarrow. Partner 1 was in the horizontal position on the way down to a previously designated turnaround point where prior to switching places, partners did 10 Hand Clap Merkins, returned to the starting point via the wheelbarrow and completed another 10 Hand Clap Merkins.
R&R substituting 10 Squats for Hand Clap Merkins – which was a welcome change of pace.
We stayed in the same location for the next challenge: a classic Dora with the same partners…
Merkins x 100
LBC’s x 200
Squats x 400
Partner 1 chipped away at the above exercises while partner 2 ran to a designated point (about 100 yards) and upon returning switched places until all reps were complete.
Mosey to the rock/ brick pile to grab a cinder block. Partners lined up with their blocks on either side of the divider in the parking lot.
Round 1 = 10 reps: Partner 1 did Curls for the girls (IC); Partner 2 did Wonder Bras; Partners left their block in place and then ran around the divider to the other partner’s block – Partner 1 then did Wonder Bras and Partner 2 did Curls for the Girls.
Round 2 proceeded in the same fashion increasing reps to 15.
Round 3 – you guessed it – same thing but added another 5 reps for a total of 20.
Return the bricks and mosey to the front parking lot just in time for Mary…

Mary:

Low slow flutters x15
Freddie Mercuries x15
Plank Jacks x15
Homer to Marge x15
Pickle Pounders x15

Announcements:

  • Details to follow via Slack & FB.
  • Q school this Thursday at Womble Park (details on Slack/FB)
  • Yard Work this Sat. at Crab Legs’ house
  • Other announcements online

Prayer:

  • Shredder
  • Crab Legs
  • Cupid traveling for work
YHC took us out with prayer.
I hope everyone got their money’s worth and got at least a little stronger for being there.
Thanks for the honor of leading you this morning. Looking forward to next week…

Mutiny+Burpees= Lots of Mumble Chatter

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PAX: LED, Fonzie, Puddles, Cupid, H1N1, Messi, Gump, Stovepipe, Modify, FedEx

EC: LED, Fonzie

 

Warm Up: After a lap around the track we circled up for SSH IC x 25, Fazio Arm Circles IC 10 Fwd and 10 Rev,  Daisy Pickers IC x 10, Stretches, and Shoulder Tap Merkins IC x 20

The Workout:

Pax ran over to the parking lot where we bear crawl 5 lines, do a burpee, sprint back to the start, bear crawl 5 lines, do 2 burpees, sprint back to the start, etc… Told the Pax to keep adding a burpee till we reach 10 burpees. We started off great but had to call an audible when we all reached 8 burpees.

After a Messi 10 count, like only he knows how, we headed to the rock pile. After picking appropriate rocks we circled up for circuits of: curls for the girls IC x 10, tricep extensions IC x 10, overhead press IC x 10, rut rows IC x 10, LBC with rock IC x 10, American Hammers w/o rock IC x 10 and some other excercises I can’t remember.

After a couple of circuits, including one on our knees, we put it all together with a flow of squat, curl for the girls, overhead press, tricep extension IC x 10. Rinse and repeat. We put the rocks back and lined up for an Indian Run to the tennis court for Mary.

Mary: Plank it out, Diamond Merkins x 10
Announcements: Check Slack
Prayer: H1N1 and Cupid are traveling this week, Stargazer, and the founding/lead pastor at H1N1 church passed away over the weekend

Beach Body Kick Off

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Perfect gloom weather this morning. YHC got there early to set out some cones and floor ladder to get back to some agility work. Four PAX was in attendance. Let’s do it.

Warm Up:
Lap around track with high knees and butt kickers
Square up
SSH x25 IC
Mtn climbers x25 IC
Matt Biondi’s x25 IC
Finkle Swings x10 IC each leg (the laces were in)

The Workout:
Ladder drills with cones at the end
– 10 squats before drill
– 10 diamond merkins after drill
– 4 rds feet – 1 rd hands

Obama 44th POTUS – bear crawl 4 hand steps then 4 merkins (11 times)
Plenty of time on YHC’s garmin so we decided to repeat but with a twist.
Crab walk 4 hand steps then 4 big boy sit ups (11 times)
H1N1 said we can call this the Obama AND Michelle

Mosey over to the rock pile
Rock curls for 5 mins
– AMRAP for 45 secs on, hold rock 15 sec rest, R&R
Jello arms to follow on the mosey back to warm up area

Mary:
Not So Lazy Boys (10 sec count back, then right, then left, then back)
Side star crunches, knee up x10 IC, switch sides
Exaggerated LSF x20 IC
6 inch cork screws x20 IC

Name-o-Rama was totally skipped this morning. Guess we all knew each other well and didn’t think about it.

Announcements:
Q school next Thursday @ 6:30 Womble Park Ampitheater, slack and FB has the rest

Prayer:
FedEx family, 9 yr old passed away last week, H1N1 travels, Norm training 12 weeks this summer, Norm’s friend passed away from HS, Cupid’s grandma recovery

PAX discussed starting a 3-5 mins wrap up at end of each workout to discuss nutrition with help of Banana Seats M. More details to follow.

Cupid will have the VQ next week with some H1N1 assistance. Way to step up so quickly.

Great work out there. Getting those beach bodies started now will pay off in a couple quick months.

BS Out!

45 minute Abs

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16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something