Tag Archive for: Fonzie

Today’s Workout Is Brought To You By The #11

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So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.

EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.

Chips, Nemo, 187, Fonzie, LED and Axe also did EC.

For those keeping count, that’s 12 out of 13 that did EC. Very impressive.


FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:

Lap around the parking lot. Last half incorporated butkickers and high knees.

Circle up for 10 burpees as Abe arrived during our warmup lap.

Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.

10x SSH IC and we seemed warm enough.
The Workout:

Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.

After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).

Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.

Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).

Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.

2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.

Mary:

Pickle Pounders x20 IC (impressive form by ShamWow!)

Homer to Marge x10 IC, x5 IC each leg

Shoulder taps x10 IC

Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:

Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.

Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁

T-Claps (Recognition):

Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:

187’s neighbor Tom – prognosis is better but continued prayers.

Shredder – praises for progress.

Skidmark for the annoying calf injury

Crab legs as always

YHC took us out. Always an honor and a privilege to lead!

Millennial

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FNGs:None.

EC : 5 for EC with 1 biker. Fonzie, Cupid, Pikachu,H1N1,LED, Messi
Warm Up:Fabio arm circles. IW, Hillbillies, Good mornings
The Workout:100 count of each with ~100yd run in between.

partner up and complete exercises. First partner to 100 starts run.

SSH, LSF,merkins, curls for girls,boat canoes,rut rows, squats,triceps extensions, plank jacks,  50 burpees per pax

Mary:none
Announcements: Vote for 2nd f salamander game on slack.  See slack and FB for other announcements
T-Claps (Recognition):
Prayer: Physical health among pax’s, Soldiers abroad and at home and their family’s at home.

Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work

The Avengers (Plural)

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17 PAX showed for a repeat workout. A couple weeks ago, YHC performed this Avenger themed workout solo. I thought it would be a great day to share the workout with others this time.

EC: Cupid, Maybelline, Squatter, Chipper

FNGs: None

Warm Up:
Reverse loop around tennis courts with some carioca mixed it.
Seal jacks x20
Ironman take off – deep squat, on the up extend the calves and hold for a 4 count x10
Peter Parker Peters – 4 count on right leg then 4 count on left, x10 each
Upper body stretches

The Thang:
Iron Hulk – 1:4 merkin to rock air press to 10:40
Hulk smash rock slams x20
Hulk curls – grab the biggest rock you can find and AMRAP curls
Mosey over to tennis courts
7’s – WWII’s 4 ct = 1 & Peter Parker merkins
Bear crawl to advance back and forth, last stretch YHC called for spiderman crawl

Capt. America Suicides
suicide to the end of each tennis court white line and back to start. On far end, knee tucks and at start burpees. Increasing by 1 each trip down for a total of 10 reps each after 4 sprints

With about 9 mins to go YHC called an audible for some BTTW. 60 secs but as guys started dropping we modified it to 45 secs. Circle up for Mary.

Mary:
Capt. Thor 1:4 WWI and american hammers, increasing up to 10:40
Dr. Strange circles – on six, shoulders and head off ground, circles with legs together counter clockwise x10 then clockwise x10
Ended with 1 minute to spare

Announcements: See FB and slack, races coming up

T-Claps (Recognition): 2 from Carpex grabbing some EC (Squatter & Chipper) and possibly going for the fritter

Prayer:Injured PAX, H1N1 travels, graduations coming up, Mother’s Day and those first time without moms, Armed Forces, 1st Responders

It was great to do this workout again but this time with some F3 brothers. Great work today men!

BS Out!

Possible Intervention!!!

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11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

Another Freeze Warning

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April 1, 2019 / in Mutiny / QIC: Stovepipe and Fedex

PAX: Gump, Dauber, Norm, 16-Bit, Cupid, Doc, Stovepipe, Messi, H1N1, FedEx, Beater, Fonzie

With the temperature dropping back into the 30’s it was good to see 12 men decided to not fart sack and come out to get a workout in.  Stovepipe and I decided to co-Q. As always it’s an honor to lead.

 

Warm Up: Stovepipe started us out with a lap around the track and then circled up in the parking lot for some SSH IC x 30, daisy pickers IC x 10, good morning IC x 10, and some stretches. Stovepipe then hand over the Q to me and I had the pax do 5 burpees OYO and shoulder taps IC x 10.

The Workout: We headed over to the shelter for some dips, urkins, and derkins IC x 10 for 2 rounds. We then headed over to the middle of the parking lot behind Club Works where I told the Pax to partner up.  I then told the pax that we would start with partner people’s chair for a 10 count, then P1 would run to one end of the parking lot and does 10 LBC while P2 runs to the other end of the parking lot and does 10 squats. We completed 10 rounds, called an audible after first round because I forgot to include t claps during partner people’s chair, and each pax ended up doing 100 of each exercise.  Asked Messi to lead the pax in an exercise while we waited on the six, he chose to do more LBC, I then had the pax do 5 burpees OYO for standing around.

Mary: Headed over to the tennis courts for Mary. Started with BTTW, per Doc’s earlier request, and called on Dauber, Doc, and Beater for a 10 count each. Stovepipe finished Mary with big boy sit ups, low slow flutters, box cutters, American hammers, stretches, plank variations, and pickle pounders.

T-Claps: Maybelline, for consecutive workouts

Announcements: Sign up for F3  Dad’s camp starts on Tuesday, Dad and 2.0 workout this Saturday at Womble, Possible swimming AO, check Slack for more announcements

Prayer: Beater’s friend dealing with mental issues, unspoken

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing

We Are Sparta

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EC: Dawgpound, Maybelline, Emeril, Pikachu, LED, Fonzie, Nemo

Warm Up:

Lap around the Soccer fields
Circle up for the following
Fazio Arm Circles
Good Mornings
Hillbillies
Imperial Walkers

The Workout:

From the Movie 300 the original 300 workout.

25 Pull-ups — Partner assisted
50 Deadlifts — with your KB and your Partners KB
50 Merkins
50 Box Jumps
50 Floor Wipers — These where tough.
50 KB Clean and Press (25 Each Arm)
25 Pull-ups

Mary:

10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head
10 Mini Turkish Getups each side
20 Pickle Pounders
20 Homer to Marge
10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head

Announcements:

Traveling to Whiplash tomorrow North Carolina Museum of Art.  6 o’clock start time.  Second F at Starbucks, Dawgpound’s treat for all South Wakers that post at the Whip. Clown Car leaves Purple Cobra Parking lot at 5:35

Prayer:

Moby’s dad recovering
Shredder
Crab Legs
Emeril’s Co-worker’s family for father in law had an aneurysm (Bella)

Mutiny+Burpees= Lots of Mumble Chatter

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PAX: LED, Fonzie, Puddles, Cupid, H1N1, Messi, Gump, Stovepipe, Modify, FedEx

EC: LED, Fonzie

 

Warm Up: After a lap around the track we circled up for SSH IC x 25, Fazio Arm Circles IC 10 Fwd and 10 Rev,  Daisy Pickers IC x 10, Stretches, and Shoulder Tap Merkins IC x 20

The Workout:

Pax ran over to the parking lot where we bear crawl 5 lines, do a burpee, sprint back to the start, bear crawl 5 lines, do 2 burpees, sprint back to the start, etc… Told the Pax to keep adding a burpee till we reach 10 burpees. We started off great but had to call an audible when we all reached 8 burpees.

After a Messi 10 count, like only he knows how, we headed to the rock pile. After picking appropriate rocks we circled up for circuits of: curls for the girls IC x 10, tricep extensions IC x 10, overhead press IC x 10, rut rows IC x 10, LBC with rock IC x 10, American Hammers w/o rock IC x 10 and some other excercises I can’t remember.

After a couple of circuits, including one on our knees, we put it all together with a flow of squat, curl for the girls, overhead press, tricep extension IC x 10. Rinse and repeat. We put the rocks back and lined up for an Indian Run to the tennis court for Mary.

Mary: Plank it out, Diamond Merkins x 10
Announcements: Check Slack
Prayer: H1N1 and Cupid are traveling this week, Stargazer, and the founding/lead pastor at H1N1 church passed away over the weekend

45 minute Abs

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16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something