Tag Archive for: FedEx

Mutiny Greatest Hits, Vol. 1

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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.

Dorian are you here yet?

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YHC (H1N1) arrived early to Kenny’s Grave for a little extra EC before the Hurricane Party got started.  Pulling into the parking lot, YHC saw Cupid was already parked but nowhere to be found – must be out getting in some extra mileage (6+ to be exact).  BS, LED, and Fonzie rolled in ready to go followed by Martini – Cupid was soon sighted coming back in and then the PAX headed out for 3 miles for pre-party festivities.  PAX returned from EC to see some additional party goers had arrived and quickly learned that Norm also completed some EC starting at 0505.

0530 arrived, time to get this Hurricane Party started!  12 Pax showed up but we were missing the guest of honor – Hurricane Dorian was delayed and had not arrived – no matter the Pax proceeded on.  Based on yesterday’s forecast for rain, YHC had planned for a shelter workout so a mini audible was called and the workout was performed in the parking lot under the clouds.

Warm Up: Pax took a lap around the parking lot mixing in butt kickers, high knees, and high skips.  YHC explained that reps from today’s exercises will be exaggerated and slow just like Dorian and conducted in multiple of 5s since at one point Dorian was a CAT 5 storm.

Good mornings x 5 IC; IW and HB x 5 IC; arm stretching

The Workout: Spelled out Dorian

D – Dan Taylors, 1 squat:4 lunges (alt. legs) for 5 rounds (multiplying the ratio by 2 each round)

O – One Calls, 8 count merkin for 5 rounds.  Each count held in place for 5 seconds. 1 – down just above the ground; 2 – hand release; 3 – up; 4 – Floyd Merriweather right punch; 5 – right arm down; 6 – Floyd Merriweather left punch; 7 – left arm down; 8 full plank

R – Rochanburpees, partner up from some rock, paper, and scissors.  Loser does 2 burpees while winner does 2 merkins.  If tie, both partners do merkins.  Play 5 rounds doubling the count each time.

I – Imperial Squat Walker – performed 5 rounds IC. 1 – squat; 2 – right knee to opposite elbow; 3 – squat; 4 – left knee to opposite elbow

A – ATM, perform 5 rounds of the following: 5 alternating shoulders, 5 tempo merkins, and 5 fast merkins

N – Not so Lazy Boys – start on your six with legs extended. Cross arms and grab sides.  Slowly lean back as far as possible without legs coming up.  Hold 5 seconds, rotate right and hold 5 seconds, return middle and hold 5 seconds, and rotate left and hold 5 seconds

Finished a little early so we heading to the snack shack for Peoples Chair with mini seal claps x 25 IC

Mary: Pax went around the horn calling out a variety of exercises delivered in multiples of 5
Announcements: see Facebook and Slack
T-Claps (Recognition): Half of the Pax in attendance also completed EC; Cupid for 10 miles EC
Prayer: FedEx unspoken; BS shoulders; impact of Hurricane Dorian

Ultimate at….Sugg!

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FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb

I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.

Week 1 IPC

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EC 187, Fumunga

FNGs:none
Warm Up: SSH, good mornings, fazio arm circles, Dynamic arm stretches

The Workout:week 1 ICP

5 rounds of the following

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

Bear crawl back to start

Mary:not enough time
Announcements:9/11 stair climb possum trot cancelled next week. Als walk Sept 29th. (Chaching)

Prayer:F3 guys at brr for safe travels and run,

BB a day late but a year better

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FNGs: none

Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings

The Workout: Dora’s ugly step-sister Mora(?)

Pax broke into groups of 3.

Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.

While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.

Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts

After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun

1st set – bear crawl 1/2, jog 1/2  across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises

2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher

Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!

Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs

Week 0 IPC

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H1N1 and Messi with father/ son EC

FNGs:none
Warm Up:20ssh, fazio arm circles, good mornings and demonstration of  3 exercises that make up the IP challenge for this week.  Sign up as the challenge will soon be at an AO near you.

The Workout:6 rounds of the following

24 squats, 24 merkins, 48 walking lunges and 400m run

Led 30:40:10

H1N132:16

Fedex 33:07

Fonzie 35:21

Sprinkler36:55

Mary:no where to be found
Announcements:Slack and Facebook

Prayer:unspoken, Noah’s ark and his wife, BRR runners health, crab legs

Crazy 8’s Random Reps!

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EC: Full House, 187, Yogurt, Cupid, Axe

PAX: Yogi, Da Buisness, Brony, Full House, Fonzi, FedEx, Moby, Banana Seat, Axe, Oboe, Lipstick, 187, Dahmer, Cupid, 16bit, Yogurt, Katniss

FNGs: None

Yogurt, thanks for the opportunity!  PAX, thanks for a great turn out. Thanks to all of you in F3.  I’ve been with F3 almost 6 months, it has made a significant impact in my life, and I can assure you that many of you have no idea that you have been a part of it.

Some of you have made an impact by just doing what you do ITG, some have made an impact by what you’ve said, some have made an impact by your encouragement, some by your leadership, and some by your fellowship.  It is an honor to stand by your side!

Warm Up:

YHC arrived for his first Q at 5:03.  Debated skipping EC all week before my Q, but decided I needed it, so rationalized that I would EC but throttle back.  Upon arrival, realized there were all “deer” for the EC, great….I’ll be the 6 no problem….A little mumble chatter at the end of EC from YHC to the deer picking up the 6 that “I can’t believe you are running so fast considering the workout to come”.  It was a bluff and I think they knew…Arrived back at the lot to be humbled by how many showed up for my VQ! Beyond expectations, some audibles were required for my planned workout.

Imperial Walkers (aka Hillbillies) X 10

“A little mumble chatter somewhere in here about my cadence and incorrect exercise call out, but silenced immediately by 187.  Silence for the rest of the workout. I had no idea that 187 was so scary. What the heck? Is there something I should know about?  But anyhow thanks 187.

Imperial Walkers (aka Imperial Walkers) X 10

SSH X 20

Daisy Picker X 10

Fazio Arm Circles F/B X 10

The Workout:

2 group Indian Run around Soccer Fields to Play ground.

At the playground, taking one from the F3 playbook, we did Morning Call.  All PAX held Plank and did 5 Merkins as 1 PAX counted 5 Pull-ups. This was repeated until all PAX did 5 pull-ups.  A little confusing with 2 groups but hey I didn’t expect this many PAX.

Next a Mosey to the rock pile, where all PAX selected a rock for some arm work in cadence.  Random facts, No snake or spider bites today, and in cadence = 2X reps.

Curls for the Girls 10+

Overhead Press 10+

Tricep Extensions10+

Squats 10+

Well the adrenaline must have hit my brain at this point because it should have been 3 sets of 8 but my focus on proper counting and cadence (which was all over the place) caused random reps and random exercise completions.  I just went with it…

Next, an Indian Run around the baseball fields back to the lot where we left our rocks.  This Indian run was worse than traffic on 40. Personal note: If you are coming back to the same place you can send the PAX in opposite directions.  Yes, this was taken to heart and applied for the remainder of the workout.

Arriving back at the lot with our rocks, I remembered that 3 sets were the plan.  So again with random counts due to memory and cadence inflection, we did some arm work, 3 sets this time, random reps but I forgot the squats. 

3 Sets:

Curls for the Girls 10+

Overhead Press 10+

Tricep Extensions10+

Realized on the 2nd set that my mistake had worked out just fine.  Arms were burning, a few PAX were dropping rocks, and still had one set to go

Dropped off rocks.  Still time to go…Rinse and repeat the first part, finally something worked out to plan

Indian Run around soccer fields, 1 group CW, 1 group CCW, meet at the playground.

Plank hold and 5 merkins while 1 PAX completed 5 pull-ups until everyone had a turn.  It was somewhere in the middle here that I couldn’t complete my own workout without modifying.

Fun Fact: I may have completed 1 workout since I started F3 without modifying.  Must have been an M4L workout!

Towards the end I panicked as it seemed to much time was left and I asked Banana Seat to take over as my workout was complete along with my contingency plans of rinse and repeat (plus he was the closest to me).  He gave me encouragement that we could eat up the time with some extra ab work during Mary. Yogi ate up a few minutes with some extra pull-ups before we headed to Mary at the tennis courts. Jail Break called for the overachievers on the way to the tennis courts

Mary:

Shoulder Taps X10

Pickle Pounders X15

6” hold 0 degree to 45 degree 10 sec holds: X3

LBC X15

Diamond Merkins X10

Somewhere in here I couldn’t breath or count.  Looked to the PAX to call out exercises and I provided the impeccable cadence counts…

American Hammers X15

???

So all in all, I think it turned out to be a good workout.  My plan for crazy 8’s fell apart but the Strava map still looks something like an “8”.  It was a pleasure to lead you men. 

Announcements:

Beautification Project this Saturday at Middle Creek Elementary School Being coordinated by Foghorn and 187.  Free donuts and coffee! JACO- see facebook

Claps (Recognition):  All PAX for allowing me to lead

Prayer: Noah’s Ark and wife, CrabLegs, Quiver’s spider bite, Injured PAX, YHC took us out

Burpee Pull-Ups and 3-man Relay

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YHC made the trip back to Fuquay to try out a new workout with the FV PAX. YHC arrived at 0502, shovel flag planted, Norm arrived, 0505 hit and we were off. Upon return from a mosey up Mount Fuquay, there was a lot full of PAX, but unfortunately none of the Holly Springs PAX braved the trip down south. 0530 hit and we were off!

FNGs:Nope

Warm Up:
Short lap around the parking lot. Circled up for SSH x25 IC, Windmill x10 IC, Mountain Climbers x10 IC, Merkins x10.

The Workout:
Pax split up into 3 man teams and headed to the playground. 1 Pax did 10 burpee pull-ups while the other 2 did merkins and squats, rotating until each Pax did all 3 exercises. For round 2, merkins and squats were replaced with LBCs and plank hold.

Pax mosey’d to the parking lot for 3-man relay. This was a new routine YHC saw posted on Twitter by F3 Lexington, SC so I figured we would give it a shot. Still in 3 man teams, 2 PAX wait at opposite ends of the lot doing LBCs and plank hold while 3rd PAX sprints across the lot and waiting PAX sprints across lot when sprinter arrives. Rinse and repeat until time for Mary. YHC modified replaced LBCs with plank hold, then plank hold for squat hold, then squat hold for recover. Lots of sprints were done!

Mary:
American Hammers x20
LSF x20
Homer to Marge x20
Pickle Pounders x20
American Hammers x10
LSF x10
Homer to Marge x20
Pickle Pounders x20

Announcements:
F3 Family Picnic on October 12th – Save the date!
9/11 Stair Climb

T-Claps (Recognition):
16-bit – strong work with breathtaker!
Yosemite with some strong sprints.

Prayer:
Noah’s Ark, Crablegs, Injured PAX

YHC took us out. Thanks for letting me lead this morning!

After taking us out, Norm pointed out that YHC forgot name-o-rama, so we did that too.

Shaking Off The Rust

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Sorry for the late BB. I blame a little residual rust.
FNGs: none
Warm Up: YHC noticed in particular this morning how dark it is getting at 0530.
Started out with SSH (25)
Daisy Pickers (10)
Fozio Arm Circles (10, 10)
5 Burpees OYO for the late arrival
Hill Billies (10)
The Workout: 12 pax showed up to help YHC shake off the rust after a string of fartsacks.
After warmup, moseyed down to the part of the track in between the woods and the ball fields. 11s with WWIIs at the bottom and pushups at the top.
Continued mosey around the track to the entrance by the flag poles and down to the concession stand (the middle part of the ball fields). Grabbed some wall for balls to the wall / people’s chair. 10 each, 3 rounds.
Moseyed on back out to the entrance again and around the track to the playground. Counted off by 2s. 1s did pull-ups while 2s sprinted to the outdoor stage. Switch. Did this a few times.
Moseyed over to the picnic shelter for urkins/durkins/dips. 10 each. 3 each.
Back to the tennis courts for Mary.
Mary: Popcorn Mary.
Announcements: 9/11 Stair Climb
T-Claps (Recognition):
Prayer: FedEx’s family (loss of dog), Noah’s Arc and M traveling to Mayo Clinic

17 Smiling Faces in the Humidity at Mutiny

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EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn