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Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work

3 Mile Island of Pain

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FNGs: N/A

Warmup:  20 Fozie Arm Circles, 10 Good Mornings, 20 SSH, 15 Daisy Pickers, 10 Windmills, 10 OYO Burpees, 10 Emperial Walkers, 10 Hillbillies, 15 ct Pigeon Poses

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.  Pikachu picked a rock the shape of South Carolina but the size of a truck tire to play with.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 Sets of 10’s – Windshield Wipers and Bench Press
  • 2 Set of 10’s – Rockies and 6 inches

Mosey to the Wall for 3 sets of 35 ct Wall Sits – Prisoner, Al Gore, Standard. YHC explained that BTTWs were out due to broken blood vessels is the eyes that make me look like I have pink eye for a week.  Doc was up to his usual antics with the count downs and YHC had fun with Peak at You’s name which made for some of the best Mumble Chatter in F3SW.

Mosey to the Playground for Aik’n Station Time:

  • 2 sets of 10’s – Shoulder Tap Planks, Dips, Standard Merkins
  • 2 sets of 20’s – Step Ups, Squats, Mountain Climbers
  • 2 sets of 20’s – LBCs, WWIIs, LSFs
  • 10’s – Hand Release Merkins, Dips, 30 ct Supermans
  • 20’s – H2M single legs, Pickle Pounders, Plank Jacks,
  • Finished the workout off with 3 sets of 5ct-10ct Boat Canoes.

Announcements:  Truth In Nature Skeet Shoot fundraiser needs F3 support, Womble Park Memorial Day Murph is on (details in Slack Announcements soon),  GP closed June 1st, Dauber happy to be back in the Gloom after 2 weeks of injury recovery (F3 is just good for the soul).

Prayer Requests:  Drew Pescaro is one of the UNCC Shooting victims (friend of Motor Boatin’s family) and is recovering from intestinal surgeries. Continued prayers for F3 brothers dealing with injuries like Shredder.

YHC took us out.

T-Claps (Recognition): T-Claps for double downs: Pikachu logged over 15 miles at U-Turn before posting GP and Peeping Tom posted @ Whiplash beat down. Also, our brother 3 Mile (named for local Nuclear Power Plant & love for running) for posting DR all the way from Johnson City, TN.

 

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

The Avengers (Plural)

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17 PAX showed for a repeat workout. A couple weeks ago, YHC performed this Avenger themed workout solo. I thought it would be a great day to share the workout with others this time.

EC: Cupid, Maybelline, Squatter, Chipper

FNGs: None

Warm Up:
Reverse loop around tennis courts with some carioca mixed it.
Seal jacks x20
Ironman take off – deep squat, on the up extend the calves and hold for a 4 count x10
Peter Parker Peters – 4 count on right leg then 4 count on left, x10 each
Upper body stretches

The Thang:
Iron Hulk – 1:4 merkin to rock air press to 10:40
Hulk smash rock slams x20
Hulk curls – grab the biggest rock you can find and AMRAP curls
Mosey over to tennis courts
7’s – WWII’s 4 ct = 1 & Peter Parker merkins
Bear crawl to advance back and forth, last stretch YHC called for spiderman crawl

Capt. America Suicides
suicide to the end of each tennis court white line and back to start. On far end, knee tucks and at start burpees. Increasing by 1 each trip down for a total of 10 reps each after 4 sprints

With about 9 mins to go YHC called an audible for some BTTW. 60 secs but as guys started dropping we modified it to 45 secs. Circle up for Mary.

Mary:
Capt. Thor 1:4 WWI and american hammers, increasing up to 10:40
Dr. Strange circles – on six, shoulders and head off ground, circles with legs together counter clockwise x10 then clockwise x10
Ended with 1 minute to spare

Announcements: See FB and slack, races coming up

T-Claps (Recognition): 2 from Carpex grabbing some EC (Squatter & Chipper) and possibly going for the fritter

Prayer:Injured PAX, H1N1 travels, graduations coming up, Mother’s Day and those first time without moms, Armed Forces, 1st Responders

It was great to do this workout again but this time with some F3 brothers. Great work today men!

BS Out!

Just Roll With It

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EC: Full House, Sham Wow, UTI, Pikachu, Lipstick, Skidmark
Warm Up:Mosey up the ramp with BK, HK, Grapevines, backwards to top. Circle up for SSH x50, FAC x12, reverse x13, overhead claps x14, straight to plank merkins x15, mountain climbers x16, shoulder taps x17.  Count off and get into groups of 4,5,5
The Workout: 4 Corners Team Competition: First Lap around Ting we did together top right corner Star Jumps x15, lower right corner derkin hold until partner from top corner comes down, bottom of ting ramp J-Lo Burpees x7, top of ramp BTW until bottom of ramp parter comes up from burpees.  The beginning was a little rocky and was hard to get an accurate starting time once all pax were in their corners to start.  But the creativity was there and we rolled with it! PAX completed 2 circuits and we met back at the top for a backwards crab walk half way down ting ramp and then sprint back to bball courts bc we were out of time.  PAX was told the losing team would be penalized, but it was all a lie to get them amped up working hard on this beautiful Monday morning. (I also ran out of time 🙂 )
Mary: No time for Monday Mary, she had enough over the weekend.
Announcements: Memorial Day Convergence check FB/Slack for details– Q Sheet Awareness continues Lipstick has your Q at Sheepdog on Friday
T-Claps (Recognition): Another morning of 21 Burpees for our friend Riley
Prayer: Injured PAX, Impacted community at UNCC shooting

8 Ball in the GP Pocket

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FNGs: N/A

Warmup:  21 OYO Burpies to honor UNCC Hero Riley Howel, 20 Fozie Arm Circles, 20 SSH, 15 Daisy Pickers, 10 Windmills (YHC called for Windshield wipers instead of Windmills and was corrected by Pikachu), 10 Emperial Walkers, 10 Hillbillies,  20 Moroccan Night Clubs

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Pikachu dropped a gas bomb on us early on and it lingered for many long minutes in the stale air.  If the trees don’t eat it, neither should we.

Mosey to the Wall to catch up with Skidmark making his 2nd mark on the HS landscape, but this time in the Jones Park bathroom. Nice work Ace “Do NOT go in there”

2 sets of 80 ct (10 ct down the line) Wall Site and 40 ct BTTW

Mosey back to the Rock Circle

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 2 sets of 10  Windshield Wipers
  • 10 Boat Canoes
  • 20 LBCs
  • 10 Standard Merkins
  • 10 Rockies
  • 20 H2Ms single leg (alternating)

Aik’n Station Time:  PAX split into two groups on opposing walls but work together

  • 15 Derkins, 15 Dips, 16 Step Ups, 20 Squats, 20 Lunges, 15 American Hammers, 10 Split Jacks, 10 (1.2.3.#) Shoulder tap planks, 4 sets of 10 ct Superman 5 ct rest, 10 Pickle Pounders, 15 (1,2,3 ct) High Knees, 15 Dips, 15 Erkins, and finished the workout off with 15 Plank Jacks

Announcements:  Use the Q Sheet, Truth In Nature Skeet Shoot fundraiser, Pikachu will be posting details around the Memorial Day Murph soon.  GP closed June 1st so PAX participate or support those participating in the Harris Lake Tri-Sprint or Run For The Quay.

Prayer Requests:  UNCC Shooting – for the families and friends of victims. Bullseye’s family friend Jennifer just found out she has stage 4 lung cancer. Continued prayers for Crab Legs

YHC took us out.

T-Claps (Recognition): Skid Mark and Pikachu logged over 14 miles before posting GP and for Bullseye who doubled down w/ U-Turn + GP.

10’s all out

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20 PAX came out to help me pre-celebrate 10yrs of blissful marriage and first time Q-ing Possum Trot.  Weather was right, mood was right, crowd was right; in recognition of our 10yr wedding anniversary all exercises were done in reps of 10.

Some for EC – Messi, H1N1, not sure the others, not sure about Fritter Foundation (tag yourself if you were there for it, sorry I forgot to ask)

Warm Up:

Light jog down to the baseball concession stand for Warm-up: SSH, FAC (forward/backward), Good Mornings, arm and elbow stretches, Daisy Pickers, Imperial Walkers, Hill Billies (10 ea).

The Workout:

Mosey back up to rock pile for a little more motivation, circle back up in the main lot for some 10’s:

Curls for the girls, over-head press, rut rows, merkins (10 ea); move to the right; rinse and repeat 5x.

Squats, bus drivers, elbow extensions, merkins on rock (5 for each arm) (10ea); move to the right; rinse and repeat 5x.  Thanks to all the PAX calling out cadence.

Move three rocks to the left, pick up rock, partner up.  Lunge and John Cusack back to the rock pile (the long way)

Mary:

Bear Run (new?? Indian Run but with Bear Crawl instead of running)  PAX lined up on one tennis court boundaries with enough space to for merkins, squats, diamond merkins, LBC’s, Freddy Merc’s, low slow flutters, box cutters, WWII’s, mountain climbers, Spider Man.  First PAX starts Bear Crawl while other PAX do exercises, once PAX reaches front last PAX starts and new exercise begins (due to time we sped up the bear crawl and exercises)

Announcements: Q Source at Stick Boy

Prayer:  FedEx’s neighbor’s wife, 16-Bit’s step father, Crablegs, UNCC families and students, unspoken

VolunTold to run a Paradise City workout

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Sunday evening @Emeril  sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.

Text went like this:

Emeril-  Who has the Q at PC tomorrow?
Spreadsheet pic comes thru.  4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget:  “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound:  “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”

FNGs: GrubHub

Warm Up: On the jog.  Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees

The Workout: 11’s on the hill by b-ball courts

Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,

Mary: Pigeon, Runners Pose, LBC’s, Clam Shells

Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q

@Yogurt continues sprint workouts after PC

T-Claps (Recognition): Cowboy for setting up the CPR class.  Gumby for completing 8k

Prayer: Crablegs, can’t recall if there were others.

Thunder at Crazy Ivan; Welcome New Fritters

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Arriving at Womble at 0445, I planted the shovel flag (more than once due to winds) and took off jogging testing a gimpy hammy before EC officially started at 0505.  I cruised in at less than 100% but not deterred seeing the glow of Noxgear and headlamps in the parking lot.  I was elated to see my future fritter brothers (Doc, Modify, Cupid and WAIT – Where was R-22?)  Did he succumb to the fart sack?  We had lost a fritter wanna-be the morning before when Beater was unable to get to Disney due to a lot of stuff going on on the home front.  Pikachu, Bullseye and Aquaman had arrived for their fritter too.  It was 0530 and keeping with all AOs, Crazy Ivan began on time, Pikachu led the PAX out toward downtown for the two-mile run.  Note: Maybelline had joined the PAX for EC after hastily parking.  Running alongside the soccer fields, we noticed a silver Pathfinder coming in hot.  I cannot confirm or deny seeing sparks coming from the bottom of the vehicle after navigating over the Womble speed humps.  The driver could have had some experience as a stuntman as he adeptly handled the obstacles.  I did some research and found he had indeed done some driving in Hollywood before.  (See pic below)  Turning around, I saw it was no one other than R-22!  He sped by me as I waved him on pointing him in the direction of the PAX 100 yards ahead of me.  It was going to be a great day knowing R-22 was fritter edible!

 

FNGs:  None and No Merlots

Warm Up:  Pikachu brought the PAX into the parking lot after a nice warm-up run.  R-22 was drenched.  Cars kept coming in to the parking lot.  Anticipating a large turn out, Dauber communicated with Pikachu the night before during the First Responder Training and solidified a co-Q game plan.  In the end, 28 PAX came ready to get “thunder-strucked!”  Dauber had PAX circle up in the parking lot and got their heart rate going with 25 SSH, 10 Seal claps, 10 T-Claps, 10 Cotton-Pickers, 10 Fazio Arm Circles (F/R) and some static arm stretches.  There would be minimal running today so the warm-up focused on arms/shoulders.

The Workout:   Weinkes were created the night before (one workout focusing on Kettle bells, the other on a boot-camp style workout) and discussed as Pikachu took 14 PAX to the adjacent parking lot starting off with build a bears.  An abundance of LBCs, Merkins and Squats were thrown in for good measure.  Dauber began the kettle bell workout with a variety of Kettle bell exercises that included Swings (25), Bus drivers (15), Lawn mowers (10 L/R), Goblet Squats (10+), Figure 8s (10 L/R), Halos (10 L/R), Sumo Squats (10+).  LBCs, SSH, Mountain Climbers were thrown in breaking up the Kettle bell exercises.  Dauber called on Sir Dawgpound sharing his expertise of executing pistol exercises. The planned list on the Weinke went by the wayside as Dauber caught sight of Pikachu coming back from the amphitheater preparing to swap out for kettle bells.  The 80’s/90’s Hair Band continued in the background while Dauber led PAX to the amphitheater for some boot-camp exercises.  Alternating left/right leg step ups; Star Jumps; Merkins; Australian Mountain Climbers; Seated Chair; Balls to the Walls.  Dauber slowed things down and got the PAX stretching with various leg stretches leading to compromising positions and salty mumble chatter.  PAX were in a good mood cutting up while executing Yoga positions like pigeon and cobra.  Mosey back to the parking lot.  Timing was off as Pikachu was leading his PAX in kettle bell movements.  Dauber audibled and began prisoner lunges in the grass protecting our sensitive knees from the asphalt.  Merkins and pickle pounders were thrown in when Pikachu asked if we were going to do Build-A-Bears.  Well of course we were!  Off to the adjacent parking lot.  Build a bears were executed (unlike other group of PAX who executed 1-8 merkins), we executed 1, 2, 4 and 8 merkins (timing you know).

Mary:  Both groups of PAX circled up.  187 did not like yours truly hanging over him while I tried walking behind him near the curb trying to get a peak at the playlist.  (Sorry 187!). Pikachu was very excited looking at his playlist and seeing how close we were to AC/DC – Thunderstruck.  Some plank stretches and plank holds/pickle-pounders were executed before we heard Bon Scott/Brian Johnson lead singer scream out the lyrics to Thunderstruck.  A burpee was executed every time PAX heard the word Thunder/Thunderstruck. For those interested, there are 34X this word is mentioned.  SSH were done during the rest of the song.

Announcements:  We discussed some key takeaways from the First Responder training PAX attended yesterday. One pearl was to know where you are at all times!  When calling 911, follow and answer the Qs of the operator – don’t provide any unnecessary verbiage (the operator is filling in set fields).  Stay calm.  Assess the situation – step back, do not just jump in – You could make things worse and become a victim.  See Slack and FB for announcements!  Come out to Ground pounder and cheer on runners for 8K and 16K.

T-Claps (Recognition):  Cowboy for setting up First Responder Training!

Prayer:  Breach (wearing Breathtaker) took us out.  Unspoken, Crab Legs, Shredder, Moby’s dad…

A Journey to the Abyss

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16 PAX, 10 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger.  Q was happy to see a few brothers (minus 1 fritter quitter) braving their first journey for the coveted Fritter and the best speech zero dollars can buy.

FNGs: None

EC: Doc, Modify, R22, Aquaman, Bullseye, Dauber, Dahmer, Pikachu, Pablo

Fritter Status: New fritters: Doc, Modify, R22, Cupid; Repeat fritter: Aquaman, Bullseye, Dauber, Pikachu; Fritter Quitter: Beater

Warm Up: Led by Emeril: mosey around the baseball field to the small parking lot for a light warm up and a series of stretches.

The Workout: From the parking lot, the PAX moseyed to the Abyss to get the workout started.  Q had conveniently placed two 35lb kettlebells at the top of the abyss to be used throughout the workout.  After arriving,  PAX split into 2 groups and lined up in 2 lines down each side of the stairs.  With the kettlebell, the first PAX did one shoulder press and then passed it to the next PAX in line down the stairs.  PAX were instructed to run to the end of the line down the stairs to continue passing the kettlebell until they reached the bottom.  At the bottom, 5 burpees OYO.  The PAX lined up again to repeat up the stairs but this time with two shoulder presses and then 5 burpees OYO at the top.  Once at the top, PAX partnered up to complete a Dora 1,2,3 (100 merkins, 200 WWII, 300 squats).  Partner 1 started his reps while partner 2 traveled down the abyss into the darkness where they had to complete star jumps (start w/ 5 and add 1 rep for each journey down) until all reps were completed.  PAX were encouraged to carry a kettlebell or two, to keep them company, as they descended into the abyss.  As PAX completed their reps, they were instructed to continue up and down the abyss with the star jumps until all PAX were complete.  On completed, all PAX then moseyed (some carrying the kettlebells) back to the parking lot for Mary.

Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury forward and reverse, pickle-pounder

Announcements: PAX are encouraged to step up to Q a workout, CPR/Safety meeting at Fire Station tonight, Check FB and Slack

Prayer: Crab legs and his status in the clinical trial, unspoken prayers…