BTTW til you drop!

October 24, 2019/in AO Post, Possum Trot /QIC: Cupid
PAX: Cupid, Farva, FedEx, Florence, Fonzie, Hardy, LED, Modify, Poop Eater, Sprinkler, Yosemite

EC: Fonzie, LED

Warm Up: I can’t remember…but I know we did 5 burpees.

The Workout:

Mosey to baseball field for one welsh dragon to 10.

Mosey back to tennis court for reconstructed burpees.

Crab walk first court, 4 turkish getups. Run back.

Crab walk two courts, 4 turkish getups and up/downs. Run back.

Crab walk three courts, 4 turkish getups and merkins. Run back.

Crab walk all four courts, 4 turkish getups and burpees. Run back.

Circle merk for 3 rounds, one side do 10 pattycake merkins, the other side do 10 brokeback merkins.

Back to tennis courts for BTTW til you drop. Losers do 5 burpees. Winner: Fonzie! 5 burpees anyways.

Mary: PAX choice.

Announcements: Frosty the CSAUP.

T-Claps (Recognition): Fonzie, our BTTW champion! And welcome to Fuquay Hardy, Florence, and K9 Poop Eater.

Prayer: Everyday life.

Dora came to The Nest

October 22, 2019/in AO Post, The Nest /QIC: Cupid
PAX: Banana Seat, Cupid, Farva, Sprinkler

EC: Banana Seat, Cupid

FNGs: None

Warm Up: 24x SSH, 20x mountain climbers, 20x Morrocan Night Clubs, 20x switch mountain climbers, 10x F+R sir fozio arm circles, 10x seal claps, 10x overhead claps, light static stretching

The Workout:

Dora #1: 100 merkins, 200 squats, 300 LBCs. Partner does a lap around the parking lot.

Dora #2: 2 sets high plank, 2 sets chill cut plank, 300 freddie mercuries. Partner does a lap around the track. On the FMs, we did sprint finishers on the way back.

Mary: Each PAX picked two ab exercises.

Announcements: Frosty the…CSAUP!

Prayer: Unspoken

Burpees X 0 = My legs hurt

October 9, 2019/in Possum Trot /QIC: 16-bit
PAX: 16-bit, Cupid, DoubleD, Farva, FedEx, Fonzie, Fumunga, Gump, LED, Modify, Particle Board, Sprinkler, The Natural, Trojan, Utah

During last week’s COT at Possum Trot, Fonzie made a comment about the Iron PAX challenge highlighting that we don’t do enough leg work. With that in mind, I set out this week to begin combating that notion. 45 minutes later I had problems standing up after saying the prayer and we’re not even going to talk about trying to walk upstairs once I got home.

FNGs: None

EC: Cupid

Warm Up:

Moroccan Night Club x 10

Smurf Jacks x 10

Good Morning x 10

Cotton Pickers x 10

Nancy Kerrigan x 10 each direction. This is a variation on the traditional arm circles. You lean your torso forward and extend one leg out behind you. Circle arms for a 10 count forward. Switch legs and then do 10 circles in reverse

The Workout:

Today’s workout was to be a modification of four corners, where we were doing exercises on each of the four sides of the outside of the tennis courts with some sort of lunge walking between sides. It took a lot longer than I thought it was going to so in order to get through everything I wanted to we switched to moseying between sides on our 2nd lap.

We began in the parking lot with an easy set of 20 prisoner squats.

Lunge walk to the side of the tennis courts nearest the road. Reminded PAX that it wasn’t a race and to make sure to use good form on the way over. Squat hold for the six.

Bobby Hurley x 16

Walk Like an Egyptian to the next side of the tennis courts. WLaE is essentially a lunge walk Indian run. PAX line up and step forward in to a lunge and hold it. The exion calls for the person in the back to run to the front but since I promised no running yesterday on Slack we bear crawled to the front. Once that person go to the front we lunged forward with our other leg and held it while the next PAX bear crawled to the front. We cycled through the line two times to get to the next spot.

Everyone grabbed a rock and came back down to the road. Goblin squats x20 and then all PAX lined up and held squat with their rocks while 5 counts were given all the way down the line.

Lunge walk to side by the ball field.

Floating lunges x 10 each leg. Lunge forward and then backward with the same leg, not touching in the middle. Forward and back counted as 1. This hurt.

Walk Like an Egyptian back to main parking lot. This time, instead of bear crawls, we did duck walks to the front of the line. We had less time than I wanted at this point so we only did one cycle through the line and then moseyed to the center of the lot.

Everyone grabbed a partner and back-to-back people’s chair for a 30 count.

Mosey to the street side where we did Bobby Hurley x 20.

Mosey to the back and grabbed our rocks. Held them over head and did 20 squats. Everyone returned their rocks and we moseyed to the next side where we did No Surrender x 20.

After that we moseyed back to the parking lot to circle up for Mary.

Mary:

Low slow flutter x 15

American Hammers x 15

Box cutters x 10

6 inches for a 30ish count.

The count wasn’t exact because I was doing it in my head and during this point someone mentioned my comment about burpees in the pre-blast. I said that we were multiplying by 0 and that was the number of burpees we were doing. It was pointed out that 0 wasn’t a multiple of 10 and then other’s starting indirectly calling in to question the public education system of Pennsylvania. Clearly I got distracted. Either way, we didn’t do any burpees.

Announcements:

Picnic on Saturday. Signup sheet in the #2ndF channel in Slack. Bring stuff.

Q Sheet challenge still going. Even if its a couple weeks out, get your name on there and lead a workout. If you’re new or nervous ask for help from a site Q. It doesn’t have to be perfect and it doesn’t have to be gimmicky. Just make people hurt (in a good way).

T-Claps (Recognition):

Fromunga for wearing a weight vest for no good reason.

Prayer:

FedEx’s coworker who got bit in the hand by a dog while at work. Pray that he recovers full feeling to his hand.

Double D’s grandson getting tubes in his ears this morning. Pray for his mother as any procedure on a child is always much harder on the parents.

010000

October Ultimate at Mutiny

October 7, 2019/in Mutiny /QIC: Cupid
PAX: Cupid, Farva, Finkle, Fram, Gump, Potts, R22, Sprinkler, Yosemite

FNGs: None
Warm Up: 20xIC SSH, 10xIC Good mornings, light static stretching
The Workout: Ultimate!
Mary: She was not to be found.
Announcements: Picnic Saturday. Bring yo kids, bring yo wife.
T-Claps (Recognition): Fram for some solid plays once again. The guy is a natural!
Prayer: General for injured PAX, unspoken

Time is Relative

September 20, 2019/in AO Post, Sheepdog /QIC: UTI
PAX: 16-bit, Dovetail, Farva, Forceps, Gump, Peeping Tom, Shredder, Trojan, UTI

YHC had not done his homework and in excitement/haste had pre-blasted a start time of 5:05 EC / 5:30 ME. Which would be fine at many of our South Wake AOs but Sheepdog has a publicized start time of 5:15 EC / 5:45 ME. Eventually there was some mumblechatter on Slack indicating that I was a trendsetter at Sheepdog and with some indication that an early start was somewhat desired. But… YHC started to think about the possibility of an FNG dropping in like our newly minted Master Shake did based on the website schedule. I didn’t want to leave a friendly new guy all alone in the gloom. So… I walked back the messed up start time the best I could on the Facebooks and Slack. I also committed to show up at 5:05 anyway. Peeping Tom wanted some extra miles anyway so if someone showed up for early EC, they would find us.

ECEC: Peeping Tom and YHC – We covered the Sheepdog EC route the best we knew it ~ 1.5 miles crossing into the neighborhood, hitting both cul-de-sacs and circling the school. We made sure to pass the shovel flag at 5:15 (normal EC), 5:30 (messed up ME time where we caught up with Forceps), and again before 5:45 (the real deal ME time where we saw a strange shadow appear in the gloom)

SHREDDER!!!!

EC: Forceps joined for the last mile.

FNGs: None

Warm Up:

Windmill (15x)
Daisy Pickers (15x)
SSH (30x)
Mozy around the lot and into the soccer field.

The Workout:

YHC was inspired this week by the workouts he hadn’t made. Specifically Purple Cobras Q’d by Warbucks where he debuted the Flat Tire (Exicon pending) and TBD where Double D broke out the Coyote Ugly. YHC let the PAX know there was inspiration from the week but didnt specifically call out the workouts by name. Gotta keep em guessing. Gump did inform me that Sheepdog was known as the low-key Friday workout, no need to go too crazy… (too bad, plan already made – tv executives… am I right?)

No Surrenders – Hands on your head, knee down, knee down, stand up and repeat (20x)
Mozy to the truck gate behind the school
Flat Tires (by Warbucks) – We partnered up. One partner pushed the wheelbarrow, the other was the wheelbarrow. The Wheelbarrow moved forward 4 “steps” before completing 1x Merkins. The Wheelbarrow continued until they just couldnt take it any more and swapped out. The course continued the length of the rear of the school with parnters swapping as necessary.
Tom had the early finishers do some Turkish Getups… Oops… That’s what I get for asking him to cover while we finish up….
Box Jumps on the wall (20x with minimal no pause)
Coyote Uglys (thank you Double D) – Partners, 3 each. We used the picnic tables and again assumed the Wheelbarrow. The Wheelbarrow ascended the table on their hands completing a merkin at the seat, the table top, then again on the seat and back on the ground. Swap until each partner gets 3 each.
Mozy to the front of the school.
Leave No Man Behind (Partnees) -1 runs the inner parking lot out front, the other holds the position,swap on the return
- Balls to the Wall
- People’s Chair
- Hold Plank
Mozy back to the flag and the soccer field
Rapid Fire (No Recover)-repeat until exhausted
- Merkins 5x
- LBCs 5x
- Squats 5x

Combatives: OSU – Japanese word with 1000 meanings. Means “I will do it”, “keep pushing”, does not mean any version of quit.

Dovetail led us in some blocking moves. Not forceful, steady flow, effortless even. Also showed us how to pair it with an offensive punch. Now we are ready for some bar fights. You missed out LipSync!!!

Mary:

Peeping Tom led us through Fozio Arm Circles (I managed to fill the workout so he couldnt do too many Turkish Getups)

Announcements: South Wake Picnic – Oct 12th. Sign-up sheet on Slack for food, etc.

T-Claps (Recognition): Crablegs and Shredder are back!!! Thanks to 16-bit for calling out this Tclap, positive things happening in South Wake. Nice to have our brothers back.

Prayer: Prayers for Shredder going through the loss of his Dad. Was nice to pray with him this morning.

That’s one ugly coyote

September 18, 2019/in AO Post, To Be Determined /QIC: Doc
PAX: Aquaman, Deadbolt, Doc, DoubleD, Dumbo, Farva, Felix, Kid Cracker, Mookie, Peeping Tom, Pikachu, Potts, Sprinkler

Solid TBD beat down by @Double D this morning. @Doc – still recovering – is pinch hitting on this backblast and will no doubt miss some details, but let’s roll.

First nice cool morning of fall. 13 HIMs gathered, waited patiently until 5:30 for The Natural (HC – must’ve had a flat on the way over), then got busy.

FNGs: Yes! Welcome @Felix, son of @Sprinkler

Warm Up: Smurf jacks (knew he was serious when this was his opener), Moroccan Night Clubs, Imperial Walkers, Fazio Arm Circles, Hillbillies, Burpees, Brokeback Durkins, probably other things.

The Workout: DD kept us moving. To the best of my recollection:
Stage 1: Four corners at the tennis court. Corner 1: 5 burpees, Corner 2: 10 hand-release merkins, Corner 3: 15 star jumps, Corner 4: 20 prisoner squats. Bear crawl between each station.
Stage 2: Mosey to picnic tables beside Hunt Center for Coyote Ugly (wheelbarrow pushups on the ground, on the bench, and on the table, hand-walking up and back down each time). Rinse and repeat.
Stage 3: Mosey to grassy hill of pain. Crawl bear down, bear crawl up stairs. Repeat in reverse direction.
Stage 4: Typewriters on the fence, with multiple sets of merkins
Stage 5: Burpees
Stage 6: BTTW with Australian mountain climbers
Stage 7: People’s chair with wonderbras
Stage 8: Partner wheelbarrow up and down steps
Stage 9: Mosey to shelter for 20 irkins, derkins and dips
Stages 10, 11, 12…..Various and sundry other painful things that I’m forgetting or have intentionally shuffled to my subconscious

Mary: LBCs, pickle pounders, other abdominal exercises

Announcements: See Slack and FB. The Natural continues our theme month at TBD next week

T-Claps (Recognition): Welcome Felix

Prayer: Many spoken and unspoken

Norm’s Send Off

September 17, 2019/in Nutcracker /QIC: Wiggly
PAX: Alpine, Blue Hen, Buford, Dawgpound, Farva, Flanigan, Martini, Norm, Pikachu, Quiver, Slide Rule, Wiggly, Yosemite

Norm is on his way down to South Carolina for National Guard Boot Camp
Before he left he Q’d The Nutracker this morning

FNGs:none
Warm Up:

SSH x 20

Sir Fasio Arm Circles 10 Forward 10 Backward

The Goodmorning x 10

Frankenstein x 20

Daisy Pickers x 15
The Workout:

Mosey to Rovisys on the way – Erkins x 15 Durkins x 15 Dips x 15

3 rounds of Merkins x 15 , run up the hill(some raced Pikachu), WWII’s x 15 mosey to handrails, Pax bridge handrails with pax bear crawling under to bottom

Mosey back with stops for low slow flutter x 20, LBC x 20, american hammers x20
Mary:
Announcements: Picnic—everyone bring mac and cheese
T-Claps (Recognition):
Prayer: Norm and his boot camp

9/11 Stair Climb

September 16, 2019/in AO Post, Convergence /QIC: Warbucks
PAX: 16-bit, Abe, Banana Seat, Bernie, Blue Hen, Breach, Buford, Chips, Coal Ash, Dahmer, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Farva, FedEx, Foghorn, Gump, Lucky Charms, M4L, Martini, Maybelline, Moby, Modify, Noah's Ark, Norm, Pablo, Peak Week, Pikachu, Pony Boy, Quiver, R22, ShamWow!, Side Piece, Smokey, Sprinkler, Swanson, UTI, Warbucks, Wiggly, Yogi, Yosemite

At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

What is Morning Wood?

September 16, 2019/in AO Post, Mutiny /QIC: Banana Seat
PAX: Banana Seat, Doc, DoubleD, Farva, FedEx, Finkle, Fonzie, Gump, H1N1, Martini, Modify, Norm, POTS, R22, Sprinkler, Venkman, Yosemite, Youversion

Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.

Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field

Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches

The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.

Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups

Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.

(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND

Announcements:
FB slack, CSAUP Odyssey, Norms departure

Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken

Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!

BS Out!

Mutiny Greatest Hits, Vol. 1

September 9, 2019/in Mutiny /QIC: Norm
PAX: Breach, Doc, Farva, FedEx, Finkle, Martini, Norm, Sprinkler, Yosemite, Youversion

The temp was in the low 70’s with 100% humidity and everyone noticed. Martini and YHC returned from a 2 mile EC just in time to meet up with the other 10 PAX in the parking lot who were ready to roll. 5:30 arrived and we were underway…

FNGs: None

Warm Up:

We started with SSH (x20 IC) in the parking lot then moseyed around the track with stops at each “corner” for a warmup exercise: Imperial Walkers x10 IC, Hillbillies x 10 IC, Daisy Pickers x10 IC, and once we were back in the parking lot we finished warmup with some windmills x10 IC

The Workout:

We had one PAX who beasted the BRR so YHC tried to keep the workout as friendly as possible for recovery purposes. Since this was also part of YHC’s 1 year anniversary tour, the goal was to experience some of Mutiny’s greatest hits – along with a couple new ideas.

Stop #1: The Snack Shack
PAX lined up on the wall for BTTW – hold while first person person bear crawls around to the rear position – next PAX started bear crawling right after the PAX next to him went. Repeat until we go all the way around the building at least once. – We went around a couple of times which was plenty. We held People’s Chair while waiting for the 6 and then we were ready to move on to…

Stop #2: Rock Pile
Everyone grabbed a medium sized rock for 3 rounds of 15 reps (IC) of the following exercises and switching rocks between each: Curls, Ruh Roh’s, Wonder Bra’s

Stop #3: Shelter near tennis courts

3 rounds each: Irkins x15, Derkins x15, Dips x15 IC

Stop #4: Tennis courts
Pax split into 4 equal groups of 3 for some 4 corners:

corner 1 – Merkins x15

corner 2 – WW2’s x15

corner 3 – squats x30

corner 4 – Bobby Hurley’s x10

Rinse & Repeat for 3 rounds

Mary:

Around the horn for 10 count of PAX choice ab exercises.

Announcements:

9/11 Stair Climb – stay tuned to slack and FB for clown car options; 3rd F at Healing Transitions to spread mulch (see Breach for more details)

T-Claps (Recognition): Martini for making it out for EC and Breach for killing it at BRR and showing up strong with Breathtaker to start the week strong!

Prayer:

FedEx’s friend who recently has skin cancer surgery

Crab Legs returning from his trip tomorrow

PAX whose uncle passed away recently – my apologies for not being able to remember who it was. Memory isn’t what it used to be.

Thanks for the privilege of leading you #HIM for my first Mutiny Q this morning and for the ongoing encouragement and accountability. This group has helped me in multiple ways and I’m grateful for each of you.

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SHREDDER!!!!