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
10 PAX came out to KG this hot and humid morning. Once again it was a pleasure to lead this group.
FNGs: None
Warm Up: Short lap around the parking lot, 25 SSH, 10 HB, 10 IW, 10 Good Morning, and stretches
The Workout: Moseyed over to the rock pile and each PAX selected their rock of choice. John Cusacked to our starting point. Corner 1 – 15 curls, 15 overhead press. Bear crawl, with rock, to Side 1 – 15 presses, 15 LBC with rock. Crab walk, with rock, to Corner 2 – 15 reverse lunges with rock, 15 squats with rock. John Cusacked to Corner 3 – 15 triceps extensions, 15 dead lifts. Duck walk, with rock, to Side 2 – 15 front lifts, 15 bus driver IC. Lung walk, with rock, to Corner 4 – 15 hand on rock mekrins, each side, 15 burpees OYO. John Cusacked back to Corner 1. Rinse and repeat with set of 10 then set of 5.
Mary: Somehow we missed a set of burpees, so 10 burpees OYO, 10 low slow flutter IC, 10 box cutters IC, 10 american hammer IC, 10 big boy sit-ups, have a nice day.
Announcements: 10/5 – CSAUP. 10/12 F3 Picnic. Holly Spring half training opportunity coming up, reach out to Boy George for details.
T-Claps (Recognition):
Prayer: The family of Matt (38) who passed away. The loss of unborn children (miscarriages). Unspoken
PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx
FNG: Hump Day
EC: H1N1
Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO
The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.
Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders
Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery
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!
FNGs: None
Warm Up: Stretching out those calves from the stair climb! Slow dynamic stretches first. Then 20xSSH, 10xWindmills, 10xGood Mornings, 10x Sir Fozio Arm Circles.
The Workout:
Round 1:
10x Side to Side Burpees
30x Switch Mountain Climbers IC
20x In-and-Outs
20x Crucifixes
30x Side to Side Low Plank
20x L-sit kicks
10x V-ups
20x L-sit leg switches
30 second Boat Hold Flutter Kick
20 second L-sit hold
Round 2: Round 1 minus the burpees
Round 3: Round 2 minus mountain climbers and in-and-outs
Mary: PAX choice, went around the circle twice. We were pretty beat.
Announcements: None
T-Claps (Recognition): PAX who made it out! It was a light crowd after the stair climb. Our calves hurt. And after the workout, so did our abs.
Prayer: Prayer for those on IR, prayer for wisdom for our government.
7 PAX showed up for a 75% healthy YHC first Q at The Nest. This place has all kinds of beat down opportunities. YHC arrived at 0515 to take a quick jog around to see what the PAX would work with. It looked good to me! 3 strong for EC (Cupid, H1N1, Frumunga)
Warm Up:
Big lap with some carioca
Seal jacks x25 IC
Good mornings x10 IC
Jump squat x20
Air presses x30 IC
Stretches for upper body
The Workout:
Mosey to wall on Academy
Side squat dips from top x15 each side
Box jumps x15
R&R decrease x10 each
Corner stairs – partner up
Stairbarrow increasing nipplers
– Nipplers at each step increasing reps on the way up in wheelbarrow position (45 reps total on each nipple…ouch)
Switch partners
R&R only 4 count at each stair
Ramp and stairs
Bear crawl & crawl bear the course that involve 5 sets of steps and two ramps for elevated shimmy’s
LBC’s for the six
Crab walk the first ramp and repeat
Reverse LBC’s for 6
Long mosey back
Mary:
Back to flag for Mary
Pretzel slow hold x10 then reg x10 each
Protractor
Hello dolly x10 IC
Australian snow angels x10 IC
Announcements:
911 stair climb, see FB/slack
T-Claps (Recognition):
Chickenhawk with an early wall fight but he won
Prayer:
Frumunga and Chickenhawk babies OTW
Finkle financial decisions
IR Pax
Cupid took us out
Some know I’ve been battling shoulder issues but PT and stretches are starting to help. Wasn’t trying to do anything too crazy today but Sprinkler made the comment after prayer that he would hated to see that one at 100%. All laughes from the guys. Definitely want to Q the Nest again soon with all it has to offer. Thanks so much for letting me lead!
BS Out
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…
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.
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
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.
FNGs: None
Warm Up: Circle up and greeted all of the brothers attending the Nest. Welcome back Cotter, Chicken Hawk and welcome to The Natural, who said he had never been to this AO and wanted to check things out at Falcon Park in FV. Circled up with 25 SSH, 10 daisy pickers, 10 windmills, 10 Fazio Arm Circles (F&B), 10 IW, 10 HB, all in cadence and ended with some Michael Phelps. Five burpees because of a tardy PAX.
The Workout: Having moved ~12 yards of mulch (out of 20 total) over the past few days, this Q was not moving well this am but had to muster some energy and bring a workout worthy of the Qs who run The Nest. Remembering The Natural had not been here before, Q decided to take a tour of Falcon Park. We moseyed to the swing sets where PAX did two sets of 10 pull ups, 10 plank jacks and 10 star jumps; held plank to all PAX finished. Mosey to a short wall and executed two sets of 10 derkins , dips and irkins. Mosey to the enclosure with picnic tables and did two laps of up and overs said picnic tables. Hold Al Gore until all PAX completed. Mosey to the brick wall by baseball field. On the way, we executed Frankensteins and lunges. At the wall, Q called 10 count Australian Mt. Climbers, 10 count people’s chair, 10 count BTTW, 10 count people’s chair, 10 count Shoulder taps and 10 count people’s chair. Mosey to the inclined driveway with some butt kickers thrown in. Lined up on the incline drive and bear crawled ~ 20 yards to the stop sign. Lined up next to the stop sign, began jogging up hill and added Right and Left karaoke until reaching the parking spots. Lined up in front of parking spots and executed “build a bears” with one merkin at curb (each side) initially and then two merkins at the curb (each side) on the way back. Executed 25 more SSHs making sure the heart rate was up. Partner up for 10 broke back merkins and 10 paddy cake merkins. Got on our six for 25 WW IIs and 20 LBCs. Somewhere around here, Overachiever walked away to his car. Sent Cupid to check on him. (Thanks BS for alerting Q that we had lost one.) It was muggy with high humidity although temps were in the high 60s. PAX were soaked with sweat equity and we continued with some static stretching on our six while waiting to hear back on the status of Overachiever. Q had PAX get up and mosey to the parking lot. It was getting close to COT. Q wanted to personally check on PAX who was down. Directed PAX to get water and the circle up for COT. BS was befuddled having never heard a call for water during a morning Q. I needed one and thought it was best for all.
Mary: More importantly, Overachiever was better after a brief respite and some WATER, on to COT. Had the PAX do some plyometric exercises pushing hands together for a 10 count and then pulling hands (fingers grasped) apart for a 10 count. Rinse/repeat. Something new. Instructed PAX to call out one 10 count core exercise. We executed Cockroaches, pickle pounders, merkins, boat canoes, side heel taps, box cutters, H2M, to name a few. Q took us out with various yoga poses and positions including downward dog, runner’s stretch and pigeon.
Announcements: 9/11 convergence, hurricane preparedness
T-Claps (Recognition): h1N1, Fromunga (any PAX who did EC today)
Prayer: PAX brother hiking Kilimanjaro (prayers for his safety), hurricane victims (life/property), Crablegs, Noah’s Ark M., and Unspoken. Thank you Fromunga for taking us out.
An honor and a privilege getting in front of you men leading this workout. -Dauber