Tag Archive for: Fanny Pack

I decided that this morning would be a coupon day. Thought for sure it was going to be raining this am.

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Arrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.

FNG: Welcome Rob Del Riego F3 abacus

Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.

The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:

One PAX on tire carry around circle. He was the timer.

One PAX moseyed to stop sign at top of hill and returned.

American Hammers with weight

Bench Press w/RR weight

Mace triceps extension

Bent over rows w/weight

Squats w/mace rotating L/R hand

Fire Hose Press

Weights between legs roatating hands

Overhead rotations w/weight

Once we rotated through we formed 2 lines and Indian Run around gym. At the 1st corner was 5 burpees OYO. Lined up and 2nd corner 5 burpees OYO, 3rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.

Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!

Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.

T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!

Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5th grade.

Something that hit me the Preacher said yesterday in Church.

“Who’s beautification process are you enrolled in?”

The world or the kingdom of GOD?

You’ve got to know where you are supposed to be!!!

Honor to led Gents!!

Baby Yoga at Disney.

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Several PAX had indicated over a couple of months that we should do more stretching or yoga during a workout.  YHC thought what better time to drop it on my 2 year celebration week.  40 min of  yoga from a non-YOGI master.  Names of moves and fluidity were suspect, but nonetheless we made it through. DRP taken!

FNGs: John P. AKA: Cheesy Tots
Warm Up: SSH, SFAC, Frankenstein’s
The Workout: Various Yoga poses.  Don’t know all the names, but we moved through Vinyasa’s, Triangles, Warriors, Reverse Warriors, Runner pose, Twisting Triangle, Etc…etc…..etc… Groan, grunt, cuss, Groan….breath……hold breath…..breath……groan, cuss, breath again……..CUSS!  “Damn that was fun, different and great! Let’s do it again sometime.” said various PAX’s.  Cue a “That’s what she said line” by Quiver every 30 sec during the ME.
Mary: LBC, Rev LBC, Full LBC, Butterfly’s, Two hand heel tap, Oblique V-ups, Scissors.
Announcements: Too many to list, check Slack.
T-Claps (Recognition):
Prayer: Woody’s son traveling to West Coast, Family in Golf cart accident. Fram daughter in NE.

A little drizzle this am but still sticky!

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Driving down Optimist Farm Road this morning. Several PAX ECing and I blew the horn. Fanny Pack said I scared the crap out of them. M4life rolled in with maybe 1 second to spare barefooted. He said he did not need shoes for this easy workout.

FNG: Nope

Warm Up: We moseyed over to the baseball PVA. We did Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Side straddle hops, merkins, Burpees to 10 all IC.

The Workout: Moseyed behind school and broke off into 2 groups. 1st group BTW while second group did monkey humpers, switched-then we moseyed back down stretch of school for some burpees. Moseyed back to the wall for wall sets with seal claps, group 2 was doing Turkish get up. Moseyed back behind school where we rinsed and repeated. I left a little earlier and got called out. So when we moseyed around the back of the school for another BTW while group 1 did Turkish get ups. Went into the circle where some steps were for step up, Urkins, Derkins and dips. Left there and took the scenic route to the Abyss behind the ball field. While enroute we used steps, ramps wherever they were in sight. Once we arrived at the we split up in our groups for 2 rounds of LBC’s at the top while the other group ran the steps. Moseyed back for Mary.

Mary: Circled Up and squatted down low. The circle shuffled to the right and left. I called on several PAX for their favorite exercises. FRAM’s were the least liked. Peter Parker with a hold on the way up and down. (Sucked)

T-Claps: 2 visitors from NE Wake region-Thing-a-ma-bob and Tube Top Several PAX’s out getting EC this morning. M4life did workout barefooted! (I bet he is hurting)

Announcements: Bed Build Kohls PVA Saturday morning. %K race this weekend. Check slack for details.

Prayers: Lipstick’s M, Hastelhoff Prayers as well. YHC took us out!

It was an Honor to lead fellas!

TBD Return to the Hill

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EC: Fanny Pack, YHC

Warm Up:

  • Trace the lines on the tennis courts, forward, sideways both ways
  • Step ups on the curb (Fancy Feat) around the lower parking lot both sides for symmetry
  • Step ups over the picnic tables in the shelter
  • Step ups on the ledge of amphitheater up and back for symmetry
  • Mosey to top of second parking lot: Bat wings 20x per exercise (arm circles, seal claps, overhead claps) (2 rounds no recovery, followed by 5 count off by each pax) Toast!

The Workout: Guantanamo using the parking spaces (one pax per parking line with both legs at 45 degrees, last pax goes up the group Indian run style, pushing the feet down while pax rebound).

Chill cut with pax bunny hopping (one pax per parking line in chill cut, last pax hops over legs of the pax, moving up the line Indian run style).

Mosey to the Hill beside/behind the Hunt Center. Reverse Indian run, wherein the first pax goes to the back of the line.

The Hill is the location of many, many Cletus sets of 11s. Today, we did 11s with WWIIs at the bottom and Erkins at the top, but you had to hop the fence and do the Erkins on the other side. This took a while and I mostly had the count right! Final climb was bear crawl.

Mary: Been bringing classic rock to Mary. Today, it was China Grove by the Doobie Brothers (1973). This mid-70s is very nostalgic for me, hope everyone enjoyed. Glad Bondo was there to relate, Cancun gave it a thumbs up.

Popcorn ab work featuring the pax’s favorite (or least favorite) ab exercise. Today’s ab work featured low slow flutter, American Hammer, Freddie Mercury, box cutter, and more.

Announcements: F3 picnic on the 26th. Build a Bed on the 12th.
Prayer: Prayers for various pax and family members for good health – both mental and inside the body.

Birthday Q 7/10

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FNGs:

Still none!
Warm Up:

Grab bells and walk to amphitheater

Bounce while Jump by Van Halen plays – fitting huh?

Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:

Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.

Run through the following 8 exercises:

Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles

Mary:

Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:

Picnic sign up
T-Claps (Recognition):

Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:

Skidmark and family

Emeril’s friend with cancer

YHC took us out praying over the men in the circle

Did We Win or Lose Today?

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A muggy, wet morning out at the grave left no man dry upon completion of a workout led by YHC and a deck of cards.

FNG’s: no sir
Warm Up: A mosey lap around the various lots of Kenny’s Grave stopping for exercises, which were: SSH x40, Windmills x12, Seal Claps x12, Overhead Claps x12, Daisy Pickers x12, Mountain Climbers x40.
The Workout: We split into 2 teams of 4 pax each. Each team had to complete 100 burpees total. So one man would do some burpees while the others did Plank Jacks, SSH, and LBC’s. PAX would rotate until all burpees were complete. this was a great routine I borrowed from Yoda.

We then took another mosey lap and did some fast feet along the way. We then moved on to the deck of cards, which we got though about 45 of them. Hearts = Merkins, Diamonds = Diamond Merkins, Clubs = alternate lunges IC, Spades = Squats, Face Card Hearts = 5 burpees, Face Card Diamonds = 5 count BTTW per PAX, Face Card Spades = 10 squat jumps, Face Card Clubs = People’s Chair 10 count per PAX, Jokers = 10 Turkish Get-Ups.
Mary: WW1 x 30
Announcements: Bed Build and HSPD Benefit Race this Saturday.
T-Claps (Recognition): Scrapple out again…killing it this week. Fireball out for a 2nd day in a row!
Prayer: Scrapples daughter Claire and foot surgery. Unspoken. YHC took us out.

We Mostly Stayed in the Nest

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A second Q down in the Quay for YHC today. For the first time in a while, I just didn’t feel like running much, so I tossed that workout plan out the door and went with a more stationary version.

FNG’s: No sir!
Warm Up: Good Mornings x20, Windmills x10, Sir Fazio’s F/R x 10, Willie Mays Haze x 10.
The Workout: DORA. We partnered up for a lap around the garden loop at the Nest while other partner started in on the exercises which were: Hand Release Merkins, Bulgarian Squats, and Dying Cockroach.

A quick mosey up to the parking lot for a bear crawl train, followed by a lunge walk train. Each train lasted 4 rotations. Mule Kicks x 20IC, and 50 Prisoner Squats.
Mary: Everything x 20. Box Cutters, Supermans, Pickle Pounders, Homer to Marge, Low Slow Flutter.
Announcements: no.
T-Claps (Recognition): Scrapple coming out for day 2.
Prayer: Norm sold his camper, Gamecock’s church needs a new roof. Scrapple took us out today.

Memorial Monday Mutiny

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With May Challenge finally done, it was understandable that the parking lot was somewhat empty this morning as guys are falling back to lick their wounds a bit after a month full of beatdowns. YHC also knew many PAX would be doing the double down today for the Memorial Day Murph, so we stayed away from the Murph-like moves.

FNG’s: None.
Warm Up: Good Mornings x 12, Daisy Pickers x 12, Seal Claps/Overhead Claps x 10, Frankensteins x 12, Imperial Walkers x 10, Hillbillies x10.
The Workout: Started off with 22 Burpees OYO. Everyone grabbed a rock suitable for challenging higher reps work. The series consisted of Curls for the Girls, Tricep Press, Rut-Rows, Shoulder Press, a mosey up to the pavillion, Dips, and LBC’s with a mosey back to the rocks. We did ascending sets of 15, 20, 25, and 30.

Step Ups x 20 IC. People’s Chair for a 10 count per PAX, BTTW for a 10 count per PAX.
Mary: Popcorn Mary for 20 counts of: LBC’s, American Hammers, Pickle Pounders, Homer to Marge, LSF’s, and 22 WW2’s.
Announcements: Murph Today! New Monthly Challenge tomorrow showcasing working on the “guns”.
T-Claps (Recognition): Scrapple getting back out here in the Gloom!
Prayer: Our nation, unspoken.

Ultimate at Thunder

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FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: Not  today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Memorial Day Murph Challenge- 2021

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32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run.  Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.    

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸