Tag Archive for: FedEx
Mutiny – True Grit
Warm Up: Nine men showed their True Grit this morning at Mutiny. Pax included Farva, LED, FedEx, Modify, Gump, R-22, Noah’s Ark, Natty Ice, and your Q, Dauber. Got things started before the rains came with a steady jog around the soccer field. Circled up for SSH, GM, CP, FAC, HB and IW.
The Workout: PAX partnered up (Q-solo) and performed a DORA consisting of 100 merkins, 200 LBCs, and 300 squats. One partner performed the exercise while the other partner ran hill repeats to the light pole near the parking lot; most PAX kept running an extra 15 yards to the end of the parking lot. PAX helped the six finish squats or held plank. PAX followed Q up/down the curb to the end of the parking lot. PAX grabbed the curb and cranked out 10 erkins and 10 Derkins. PAX bear-crawled up the parking lot, performed 10 American hammers, bear-crawled back down the parking lot, rinse and repeat with merkins and derkins. Frankensteins and lunges back up the parking lot, Al Gores until all PAX came in. Ten burpees OYO. Moseyed to the wall for B2W. PAX crawled under each member on the wall. PAX cranked out more LBCs on the wall and concluded with a 30 second count of B2W.
Mary: Headed over to the shelter for core work. Each PAX called out their favorite exercise for a 10 count. Exercises included: pickle pounders, American hammers, Box-cutters, low-slow flutters, 6-inch counts, diamond merkins, Freddie Mercury, reverse LBCs, … finished with stretching.
Announcements: Recognized some great runs put in by our F3 brothers at the DD 5K on Saturday. Loved hearing “go F3” by many folks throughout the run; really excited helping bring in Dumbo with our flags – wicked cool moment. 5Yr Anniversary reminder. Congratulations to Mr & Mrs Natty Ice celebrating 10 years of marriage.
Prayer: Lots of kids heading back to school; prayers for Dauber and his kid heading back to college today; prayers for Reconciliation; prayers for health recovery for our injured brothers; Message focused on raising successful kids. Dauber shared a podcast he listened to learning that many successful kids share a bunch of things: discipline, goal-setting, perseverance, failure – yes failure (they learn from it) and GRIT. Grit is hard to define. I saw 9 PAX show true Grit today, showing up with storms brewing in the distance, giving 100%, over-coming both physical and mental challenges. As parents, our kids are always watching us. Set the example, set some goals, give 100%; when you fail, learn from it and move on. Grit is good.
Black Album
Went back in time with the music and relived the High School weight room from the 90s. Metallica Black Album played from start to finish. The Q was not ready when the workout started. He needs to get there 20 minutes before to make sure everything is setup and ready to go.
Warm Up:
Emeril warmed up the pax. The Q was still setting up. There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout. Mumble Chatter says this was the best part of the workout.
The Workout:
Partnered up and did stations. Each station had two exercises. Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.
Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing
Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean
Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8
Mary:
Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed
Announcements:
F3 Dad’s camp starts this weekend. 9/11 Stair climb at NC State
Prayer:
Q’s Message. Commit to Excellence everyday. Every conversation be committed to it and provided as much value as you can. Every workout try to get a little stronger. Don’t just show up to be there.
Roger Roger took us out in Prayer.
Better Late Than Never
A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.
Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls
The Workout:
4 Corners of the field:
- Merkins x10, Sidestep to next corner, Diamond Merkins, Sprint to next corner, Twisting Merkins, sidestep to next corner, wide merkins, run backwards to next corner
- Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
- Lunges x10, Karaoke to corner, corner lunges, run to corner, backwards lunges, karaoke to corner,
Bleachers: Irkins, Dips and Dirkins – Rinse and repeat
Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each
Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH, Box Cutters.
Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey
Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.
It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.
7 PAX for Crazy Ivan- Cardio Playground
Warm Up: Jog around the back lot, SSH x15, Imperial Walkers x10, Hillbillies x10, Morocan Nightclubs x10, Fazio Arm Circles 10F/10B, Tricep stretch R\L, Leg Stretch R over L\L over R, Michael Phelps
The Workout:
The Parking Lot
Fresh off of Crazy Time and some head locking by a skirted Midget, Crosby made a debut appearance to Crazy Ivan to join our ‘intimate group.’ He was quickly joined by 4 additional PAX and by 5:30, Mookie pushed ‘Play’ on a playlist that would set the tone for a high-intensity HIIT\Tabata beatdown, complete with Kettlebells, Battle Ropes, and TRX straps.
PAX circled up for a series of 3 sets of Kettlebell Swings for 11 reps each (this was a tribute to Pats #11-Julian Edelman).
Since today’s playlist featured old school 90’s rap tunes from Public Enemy, it only seemed fitting that after the 3rd set of swings, PAX were instructed to perform Clockwork Merkins in honor of Flava Flav and his trademark clock necklace.
Clockwork Merkins x12, x3, x6, x9, x12
PAX took a quick 10 count and picked up the bells for the next series of Kettlebell exercises- 3 sets of Goblet Squats for 11 reps each. After the 3rd set of Squats, PAX assumed plank position and performed a series of Clockwork Shoulder Taps
Clockwork Shoulder Taps x12, x3, x6, x9, x12
PAX took another quick 10 count and picked up the bells for the next series- 3 sets of Curl presses for 5 reps per arm. After the 3rd set, PAX assumed plank position and performed another series of Clockwork Merkins
Clockwork Merkins x12, x3, x6, x9, x12
Kettlebells were gathered and PAX mosey’d from the parking lot to the Playground with the ‘F3 Boom Box’ (Red Solo Cup + iPhone) varying Kettlebell carries between John Cusacks and Farmer Carries.
The Playground
The Playground was equipped with 7 pain stations, complete with 3 hanging TRX straps, 1 Battle Rope, and various weighted kettlebells. Upon entry to the playground, Eminem’s ‘Til I Collapse’ kicked in at just the right time.
Tabata Style Workout- 20 secs on\10 sec off
Station 1- TRX In\Out Merkins
Station 2- TRX Chest Press
Station 3- TRX Back Rows
Station 4- Battle Rope
Station 5- Kettlebell Shoulder Raises (18lbs)
Station 6- Kettlebell Double Tricep Extensions (2 Kettlebells 25lbs/per)
Station 7- LBC’s
PAX completed 4 Rounds of 7 pain stations. This provided just enough time for 1 more round of Kettlebells\Clockwork in the parking lot. Mosey’d back to the parking lot. A series of 2 Upright Kettlebell Rows x 11 and 1 set of Shoulder presses x 5 R\L were performed…(actually x9 R\L as the Q lost count and did extra).
PAX performed lunge walks, alternating to Frankensteins to first backlot speed bump and then back to Kettlebells for Mary.
Mary:
Plank-O-Rama: Kettlebell Plank Cross-Overs, Offset Kettlebell Merkins, WWII’s, LBC’s, Freddy Mercury’s, Shoulder Taps, Pickle Pounders
Announcements:
Friday Post at Healing Transitions. Midget and DD planning to head out there this afternoon to post. Derek Davis 5K next week. 9/11 Stair Climb is coming up. Fantasy Football- if interested, see Peeping Tom for details.
Prayer: Hosselhoff’s mom who is having a procedure, holding her in our prayers. FedEx’s wife who is currently job hunting
Rip rap a throwin’
Shovel flag planted and mumble chatter ensued awaiting the start.
Warm Up: Quick couple laps around tennis courts then down to the concession stand area for round of exercises consisting of GM’s, hamstring stretches, downward dogs, SSH’s & Michael Phelps
The Workout: Round of Dips & Diamond Irkins IC on the wall between fields. Mosey over to the bleachers for a round of steps up to warm up the legs. Mosey on over to the hill between the two fields for elevens of star jumps at the top and burpees at the bottom. Bear crawl the hill in between. A quick balls to the wall along the fence while PAX on end bears crawls back to the opposite end. Recover on the mosey up to the rip rap rock ditch and choosing the largest rocks available. Cusac over the wood line and form one long line across. YHC demonstrated an exercise earlier experienced at an F3Grandstrand AO on the beach. Each PAX would squat then stand and thrust their rock as far forward as possible then lunge walk to it and rinse and repeat. Returned rocks for another day and moseyed on over to tennis courts.
Mary: YHC called on several PAX to lead Mary for rounds of American Hammers, Pickle Pounders, Fireman pole climbs, LSF’s, WWII’s, Merkins, and Superman stretches. Count-o-rama then name-o-rama.
Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey
Prayer: Requests to remember Crab Legs, H1N1, Fedex’s M seeking work, YHC father and family. YHC took us out in prayer.
Loading Up the Animals 2×2 on the Ark
VQ Noah’s Ark led them 2×2 before the rain came. 12 pax followed the lead.
Warm Up: Good mornings, cotton pickers, L arm/R arm stretches, LOR/ROL hamstring stretches, FOC, and SSH
The Workout: Ran lap around track to bleachers. All pax 10 count of erkins, derkins, dips , and step-ups. Mosey to 1st shelter for a 5 count typewriter on the brick x3. Mosey to rock pile to get medium size rock (unless you’re Lipsync and you favor Minnesota). John Cusak to the rear parking lot for bear bowling ( bear crawl pushing rock) to end of lot 4x stopping at each end for an exercise. 1.) 5 burpees, 2.) 10 lunges, 3.) 15 merkins, 4.) 20 squats. Front runners picking up the 6. With all in a line with rocks, 1st pax carries 5 gallon bucket filled with rocks to other side of lot and back while each pax takes turn calling a rock exercise until all have carried the bucket. Return rocks and then Indian run back to tennis courts with last guy carrying the bucket of rocks to the front. BTW with each pax crawling through the tunnel.
Mary: Freddie Mercury’s, Pickle pounders, LSF, box cutters, and American hammers.
Announcements:
Prayer: Double D, unspoken, those with injuries, and the men & women that have fought for our freedom to come together as we do.
Which Way to the Gun Show?
Warm Up: Jog around tennis courts; 20 SSH, 10 IW, 10 HB, 10 CP, 10 WM, leg and arm stretches, gate opens, Frankesteins
The Workout: It was Dauber’s 3rd Q of his Birthday Week; His first as a 50 year old. PAX were hungry for a beat down. The following kettlebell exercises were executed with 10 reps: swings, goblet squats, tricep curl, figure 8s + halo (L/R), bus driver, O/H presses; performed the following kettlebell exercises on our six: O/H press, Homer to Marge, Skull Crusher. John Cusack to the Amphitheater; 10 Step-ups (L + R) without bell, 10 Derkins,Erkins and Dips; More kettlebell work in the Amphitheater including: 10 counts of Curls for the girls, swings, Goblet squat, figure 8, halos, O/H press, Outward press, Bus driver, Rur-rows, Man-maker/merkins. Took our kettlebells for a walk around the tennis courts looking for a gun show. Each PAX called out various k-bell exercises during our trek including the Midget 4 Life Love handle bends, front curls, one arm curls, tricep curls, k-bell holds in front, O/H presses. As we approached a group of ladies working out under the shelter, Dauber yelled “NextExercise, Curls for the Girls!” We received a friendly welcome as we exchanged pleasantries during our saunter and then Dauber simply asked, “Which way to the Gun Show?” And flexed his arm pointing forward! PAX were entertained and kept exercising until they reached the parking lot whereby each PAX jumped rope 30X. PAX without jump rope executed merkins.
Mary: Dog pound wanted to surpass 25 burpees listening to “The Man”; Mission accomplished – 27 (at least). A ton of SSH were performed while waiting for the MAN.
Announcements: CSAUP-Sasquatch (learned the origination)
Prayer: Revisited Double D’s message from Mutiny, Shoulder Tap post, and Dauber talked about filling other’s buckets; M4L spoke about acts of kindness.
Truly honored to lead this group of guys! -Dauber (Q)
The Hills Were Alive at Possum Trot – 19 Strong PAX
Warm Up: Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout: PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot. One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped. Changed roles at midpoint of parking lot and proceeded to the hill. At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling. Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO. After completion, PAX carefully headed down the hill taking the rock over from their partner. While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps. The exercise was called out by one PAX rotating up and down the line. PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees. Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc. Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises. Once one lap was completed, PAX swapped roles. PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc. PAX returned rocks and met up in the tennis courts. B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers. More running ensued using the tennis courts and finished with alligator merkins to the end of the first court. PAX and Q spent.
Mary: Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO. At least 8 exercises were performed before running out of time.
Announcements: CSAUP Greenville – Car pool if able
Prayer: Double D spoke from the heart. Strong message. We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed. Thay’s pure bunk. These are very powerful words. When they are spoken, they have powerful meaning and greatly help that person. Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery; H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.
PAX did great today! Super job with the hill and rock exercises!
PAX included: LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)
11 PAX Brought Their “A” Game to Mutiny
Warm Up: After a slow run around the track with storms looming on the area, Noah’s Ark circled up the PAX and led us in warm-up. The exercises consisted of SSH, Arm stretches (LOR, ROL), Crossed-legged stretches, Cotton-Pickers, Imperial Walkers, Hillbillies, and Good Mornings. Excellent leadership on the spot by Noah’s Ark when he was asked to lead the Warm-up! Thank you!
The Workout: PAX increased their cardio by utilizing quick feet on a curb for an extended distance leading into side-stepping Left to right and returning Right to left until covering a considerable distance of a parking lot. Dauber’s nimbleness and uncanny ability brought tears of joy to LipSync’s eyes questioning the age of the Q. At the circle, the men began a bear crawl and headed to a rock pile after making a half loop. PAX brought their medium to heavy rock to the shelter, placing their rock on the picnic table. PAX performed a variety of exercises using the rock including 10 counts of overhead presses, squats, arm curls, tricep curls, etc. Between sets, PAX rotated positions and either performed 10 counts of derkins, erkins, dips and merkins (on the ground and between picnic benches). To keep the cardio up, PAX took a break from the rocks and began running/skipping around the soccer field. PAX recovered at the shelter only to find more rock exercises but this time executed from their six. Sets included, tricep curls, o/h presses, Homer to Marge, etc. More rock activites ensued once back on their feet. A final Indian run with one rock (great audible Puddles) was implemeted with each PAX carrying the rock at least once over a two-time run around the field. Post run, PAX lined up for some lunges before returning the rocks back to the pile. PAX lined up again and began performing Frankenstein leg kicks, open windows with their hips, and “simulated” tire jumping at Gump’s recommendation while heading back to our starting point. Planks, followed by 10 Merkins were added in for fun. Finished the workout with Balls to the Walls 2X ( 25 second count, rest, followed by an additional 24 second count representing Dauber’s magical 49 years).
Mary: FedEx called 10 Burpees OYO. PAX were spent; They had brought their “A” game.
Announcements: Greenville CSAUP; F2 followed at the Bagels Hospital
Prayer: Noah’s Ark wife – dental; H1N1 – MCL injury; CrabLegs; spoken and unspoken prayers. Dauber asked everyone to be NICE, do something for someone else, be committed to being better husbands, fathers, brothers, sons, etc. Be beacons of Christ – Let His light shine through Us.
PAX: Natty-Ice, FedEx, Gump, Noah’s Ark, Puddles, Vespa, Butterfingers, C-Dog (Sea Dog), R-22, LipSync, Dauber
Dauber – Guest Q (very much grateful for this opportunity to lead these fine men in the gloom as the rains held off for exactly 45 mins during our beat down).