Needmore Ruck
4 strong men showed up for good conversations this morning from snakes and frogs to whiskeys and cigars. 3.2 miles through the red and blue trails. With time to kill we finished with a tour of the new school/community center.
Posts
Mutineer Mini Murph
3 PAX came out to Mutiny for some Murph practice.
WU
SSH
GM
SFAC
Mtn Climbers
Planks
Mosey down to circle
PAX completed a half Murph together.
We ran half a mile.
Then we did 10 sets of 5 pull ups, 10 merkins, 15 squats.
We ran half a mile.
Mosey over to parking area.
Inch worm merkins for 10 spaces
Then lunge walk for 10 spaces.
Mary at shelter
LBCs
Reverse LBCs
Up and outs
Windshield wipers
Announcements and prayers for graduates
YHC took us out.
Nice job guys. We definitely need to work on pull ups more. Thanks for allowing me to lead.
BS out!
Merlot at Mutiny
FNGs: None
Warm Up: SSH, Frankenstein, Good Mornings, Stretch out legs and arms.
The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME. Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run. Grab one rock each.
Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home. Repeat the sequence but further distance. Other PAX curls, triceps, rows, and John Cusack hold. All PAX had to finish.
Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.
Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts.
Mary: HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors
Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing
T-Claps (Recognition):
Prayer: Unspoken
Memorial Day MURPH 5/30/22; Honoring Yukla-27
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
PT Throwback
For the third day in a row, YHC was at the helm. EC was skipped due to some fatigue. Rolled up with 4 mins to spare for some mumble chatter. Nine pax were ready to do some work. I wanted to relive some old school workouts at PT so that’s what we did. Everyone survived but not without some moaning and groaning. Heck I think I ever moaned some from my stupid ideas.
Warm up
Follow the leader into the tennis courts for some agility on the lines then circle up.
Smurf jacks x20
1 burpee
Windmills x10
2 burpees
Slaloms x15
3 burpees
Michael Phelps x10
4 burpees
Partner up similar size
Using the four tennis courts across:
Wheelbarrows across 2 courts with 10 dirkins at the end of each court
Switch partners
Partner carry with 5 squats middle and end
Switch and go back
Wheelbarrow across all 4 courts
Switch and go back
Broad jump burpee across all 4
Indian run down to bottom of road then back up to concession stand hill
11’s monkey humpers & diamond merkins
back peddle to top, reg down
Indian run back to courts
Suicides at end of each court
Mary
Dying cockroach
Pretzels
Boat canoes
Heels to heaven
We ended with a circle of trust and FedEx took us out.
If you see a problem within F3, confront the situation and try to help. Don’t be a bystander. We can all be better together.
BS out!
When do we get to do some running?
FNGs: none
Warm Up: Mosey out to Raleigh St and back. Side Straddle Hops, Good Mornings, Imperial Walkers / Hillbillies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs.
The Workout: Moseyed down to the Block on Main and circled up in the underground lot. YHC called out 7s with Australian Pull Ups down under (get it?) and Lunges up top. Next were 11s in the amphitheater. Merkins at the bottom, LBCs at the top. Wrapped things up with a mosey past Pace Yourself back to start.
Mary: 25 WWIIs, 25 Shoulder Taps, 25 Mountain Climbers, 10 American Hammers. Ended with some quick yoga.
Announcements: none today
T-Claps (Recognition): All of the Respect PAX out this morning!
Prayer: Slide Rule’s family, Stubs, 3 Alarm, FedEx’s M’s friend
Boulder work
FNGs: none
Warm Up: usual warm o rama with some surprise merkins
The Workout: Circle to with your rock and played survivor with a set of 5 exercises, 15 reps each, and a rotation sheet each exercise. Ruh rohs, curls, triceps extension, skull crushers, overhead press. The least favorite exercise (not PAX, that’s just hurtful) got voted off each round. Didn’t help that Fram choose a boulder.
Over to the dugout for some bar hangs. 6 saw who could hang the longest while the other 6 “cheered” them on doing amrap squats.
Mary: Popcorn Mary with some upper body stretches.
Announcements: June challenge, lipstick meal train, run the Quay
T-Claps (Recognition): 7 for EC. Great showing!
Prayer: Dahmer’s family members, FedEx kids graduation, stubs family
Can You Smell the Granite?
First day of the June Challenge and dues were showing up eager to start posting some points. I haven’t written a backlist in about 2 months…but nothing like a challenge to light a fire under you…so here goes! Great to see these 11 guys out there pushing each other…while we pushed rocks today and seeing all these HIM putting in a strong pace on the indian runs!
EC: Dahmer, Bleeder, Yogurt, YHC
FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Sir Fazio’s x 10 (F/R), Imperial Walkers x 10, Chinooks x 10, Windmills x 10, a quick mosey over to the bridge.
The Workout: Two lines, mile long figure 8 Indian Run around and through the ball fields, stopping 4 times: 5 burpees/15 merkins, 5 burpees/15 ct. BTTW, 5 burpees/15 irkins, 5 burpees/15 ct. People’s Chair. A quick mosey together over to the rock pile and while many PAX began circling up, YHC instructed them rather to head over to the grassy hill for 11’s. There was some groaning about…
11’s on the grassy hill being sire not to wake the residents. Ground Pounders, run up the hill, Wonderers, all IC.
Once finished, we did a rock push bear crawl back across the parking lot with lots of guys picking up the 6…which I think was me today.
We circled up for some rock exercises which included two rounds of the following: Curls for the Girls x 15, Triceps x 15, Rut-Rows x 10 IC. Guys were told to grab 2 smaller hand held rocks and we did a series of 20 ct. shoulder exercises including Front Raise, Lateral Raise, and Press.
We returned rocks and returned the long way around Womble in 1 Indian Run line with a jailbreak at the end. We logged just a bit over two miles as we headed in for Mary.
Mary: LBC’s x 15 IC, LSF’s x 15 IC, Homer to Marge x 15 IC. 30 seconds of Have a nice Day!
Announcements: June Challenge underway, Help Stubs with the Meal Train on 3rd F.
T-Claps (Recognition): Sand Crab gave YHC some COT kudos!
Prayer: FedEx two boys are graduating HS!, some guidance for them as they move into the future. Prayers for Stubs, Lipstick. YHC took us out!
42 in 42
Today’s workout idea was simple, do 42 different exercises over the course of the workout. The hard parts were twofold. First, finding 42 different exercises was daunting. I consulted the ol’ exicon for some help filling the list. I was also concerned that we wouldn’t have enough time or, the opposite of that, it wouldn’t take enough time. We ended up coming in under the 45 minute mark which actually worked out because it ended up taking 42 minutes, which LED pointed out. I was happy with that.
FNGs:
None today
Warm Up:
SSH x42 IC
Windmills x10 IC
Daisy Pickers x10 IC
Moroccan Nightclubs x10 IC
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
With 7 exercises taken care of during the warmup we only have 35 more to go. We did everything below in the order shown. All were a 10 count, either in cadence or on a down/up, unless otherwise noted.
Shoulder Taps
Apolo Ohno
Mountain Climbers
Bobby Hurley
Burpees
Curb steps
Carolina Dry docks
Plank switch
Jump lunge
Crab cakes
Crab humpers
Crab jacks
Bear Crawl – Started at one curb, crawled across the parking lot, and then crawled back
Star jumps
Diamond Merkins
Doggie Paddle
Zebra Kicks
Failure to launch – Each PAX took a turn counting down from 10
Plank punch
Monkey Humpers
Goofball x16 in ascending cadence
Gorilla Humpers
Groiners
Nipplers
No Surrender
Merkins
Turkish Getup
People’s chair – two sets
BTTW – two sets
Mary:
Circled up in the tennis courts for:
Guantanamo Bay
Dr. W – 5×8 count cadence
Box cutters x10 IC
American Hammers x10 IC
Freddie Mercury x10 IC
LBC x10 IC
Announcements:
Road cleanup from yesterday will be rescheduled soon, keep an eye out
T-Claps (Recognition):
Everyone who ran Willimington this past weekend. Great work men!
Prayer:
The Ukrainian people
The world’s population
16-bit’s coworker Alan recovering from multiple surgeries
Thank you men for helping me kick off another year. I appreciate you all.
010000
“The Easy Plan” at Mutiny 2/14/22
FNGs: None
Warm Up: Led by Warbucks from Red October
The Workout: Ran 11’s from one end of parking lot past Tennis courts to the other. Merkins on high side and Star Jumps at bottom. 7’s from Old Honeycutt stop sign to soccer field. Burpees at the top and I/C prisoner squats at the bottom.
Mary: Two handed heel taps, LBC, Reverse LBC, Side Plank hold I/C 20 count.
Announcements:
T-Claps (Recognition): Breach for getting 3rd in Masters Class in obstacle course run. PAX getting out in cold and Gump upon return.
Prayer: Injured Pax, Co-workers (Warbucks/Fed-ex) YHC took us out.