Posts

Ultimate at Mutiny

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

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)

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

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!

504 Burpees is a lot…

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , ,

FNGs: Nope.
Warm Up: U-Turn has been bringing a full parking lot to Starbucks lately…First Mosey with high-knees and butt kickers to Wendy’s front lot. YHC realized we were right in front of the plaza entrance. Safety first, we moved one more lot over. We’ll likely circle here from now on as there was more room to spread out.

SSH IC x20

Imperial Walkers called by YHC but YHC started Hillbillies, corrected to x15

Hillbillies x10

Leg Stretching R/L, walk-arounds etc.

The Workout:

Lost count of the bikers going – maybe 5?

Others varying w/ varying routes of 3, 5+, 15 for those doing EC EC.

Following the thang, 21 Burpees OYO based on the callout for AO’s to remember Riley Howell – the hero of the UNCC shooting – who tried to stop the shooter and was fatally wounded in the process. God Speed Riley.

Mary: N/A
Announcements: Dad’s workout was this AM, Run the Quay 6/1, check channels/FB for Wrightsville registration link.

T-Claps (Recognition): Aquaman for creating his own route this morning and repeating the suicide hill climb on Irving!
Prayer:

YHC took us out. Riley Howell from the UNCC shooting and all those impacted.

MinuteMan

/in /QIC:
PAX: , ,

PAX of 3 out in the gloom. Other regulars out frittering their lives away. Cheers to Norm, hopin’ he’s having a good time on the cruise.

Warm Up:

No time, just jumped straight into the Thang.

The Workout:

10 Mins, every minute on the minute (EMOM)
15 side straddle hop
10 pushups
5 toes to bar

10 mins, alternating EMOM
1: 5 each side Turkish getups with 35#
2: 20x Backwards lunge, knee raise when you stand up

10 min EMOM
5 merkins
5 box jumps (or jump-overs if you’re feeling good)
5 situps (WWIIs, butterfly sit-ups, or boat-canoes)

Combatives:

Knife defense

Mary:

No need, worked abs in the Thang

Announcements:

Holly Springs Classic this weekend. Run or volunteer.

T-Claps (Recognition):
Prayer:

Tearing down the walls

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , ,

It was a pleasure to lead guys.

Several showed up for ec including: dauber, doc, r22, Cupid, modify, pikachu, beater, aquaman, h1n1, Messi, bullseye, led

FNGs:Trojan – Eric Julien
Warm Up:20xSSH, 20x Moroccan night clubs,10 forward and reverse Fabio arm circles, 10 hillbilly’s, 10IW, 10 burpees OYO
The Workout:Walls of Jericho

7 exercise @ 7 reps with jog around courts inbetween

prisoner squats, run, diamond merkins,run, captain Thor’s, run, mountain climbers, run, wide merkins,run, Red Bull jacks, run, burpees

Burpee break down suicides on tennis court

bear crawl to 1st line 4 star jumps

bear crawl to 2nd line 8 squats

bear crawl to 3rd line 12 in/out planks

bear crawl to 4th line 16 merkins

Great job picking up the six guys!!

Mary:Several pax’s contributed to Mary doing the following

lbcs, LSF, boat canoes, burpees, American hammers, pickle pounders, box cutters, hello dolly, windshield wipers, Freddie mercuries

Announcements:see slack and FB. 16 k this weekend cheer on pax’s after ground pounder

T-Claps (Recognition):breach and the breath taker
Prayer:pray for several health issues among pax family and friends. Cancer, mental health.

A 2.0’s Easter

/in /QIC:
PAX: , , , , , , , , , , , , , , ,

Warm Up: 1-lap Side Strattle Hop, Good Mornings, Fozzie Arm Circles
The Workout:  Partner Dora- 100 merkins, 200 LBCs, and 300 squats/ Rocks-
Mary: call out random name pick 10- count workout
Announcements: SLACK; Dirty Pipes invites all who can make it to a 10-mile run in Erwin at 4:45pm
T-Claps (Recognition): Messi stepping up to Q
Prayer: families of the people who died on Easter Sunday

Fuquay Varina – The Other Downtown

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

PT was lit up early this morning for an EC run. 29 total HIM ready for Tour de Quay – Part Deux (the other side) No FNG’s

EC:
10 strong – Yogurt going for the fritter

FartSack:
Roger Roger (or possible kid issues)

Warm Up:
Small group Indian run, stop at Mexican Restaurant parking lot

Red bull smurf jacks x25 IC
Reverse carolina dry docks x20
Bat wings 4×20 IC
Up downs x10

The Workout:
Mosey to FV Chamber of Commerce
Chilly broad jumps (two lines)

Pledge of Allegiance

Mosey to Church parking lot
Broad jump burpee ladder across parking lot, increase merkins on each jump (ex. 5th burpee will have 5 merkins in it)

Mosey back up to Fidelity bank lot
Sneaky Gorilla x10

Mosey back to guard rails near start
Irkin/nippler count down on guard rails x15, x10, x5
*YHC called an audible to finish up at tennis court due to high traffic*

Mosey back to courts
Finish up with merkins/nipplers x10 each, x5 each

Mary:
Fabreze (Big Boy sit-ups and air presses with 6inch hold) 2:10, 4:20, 6:30, 8:40, 10:50
Dying cockroach
Figure 8’s
Have a nice “Hump” day

Announcements:
FB and Slack
Charity blurb for April

T-Claps (Recognition):
Pikachu did EC EC and was the sweeper today holding the PAX together.

Prayer:
Coal Ash uncle passed, Moby’s dad, Shredder, Crab Legs, Durham blast

Way to get after it today men. Should have clocked around 2 miles and broke a sweat. Thanks for letting me lead a great group of HIM. Make HUMP DAY great!

BS Out!

Kick Ball in the Gloom

/in /QIC:
PAX: , , , , , , ,

Warm Up:  Run through the parking lot; quick feet on the curb in both directions.  Circled up for the following exercises:  20 SSH, 10 Good AM, 10 Daisy Pickers, 10 Sir Fazio Arm Circles (F/B), 10 Windmills, 10 Goof balls

The Workout:  KICK BALL – F3 Style:  Fields were flooded due to an overnight storm so Q moved the kick ball event to the parking lot.  Ground rules set:  if ball was kicked outside of parking lot into grass, the kicker executed 5 burpees OYO; pitcher calls out exercise, kicker runs after ball while remaining PAX performed the exercise.  This was modified after a few rounds with ALL PAX running to the kicked ball.  Numerous exercises were called including wide merkins, merkins, diamond merkins, Squats, SSH, LBC, WWII, planks, spider man, mountain climbers, leg kicks, Burpees, Homer to Marge,  B2TW, 6-point Burpee, etc.

 

Mary:  Circled up in the parking lot and each PAX called out a 10-count core exercise:  LBC, WWII, reverse LBC, American Hammers, H2M, Freddie Mercury, Box cutters…

Announcements:  Triathlon Training (with non AO swimming) – See Gump;

SEE ANNOUNCEMENTS on social media

T-Claps (Recognition):  Great to see our F3 brother back in the gloom – Noah’s Ark!

Prayer:  FedEx led us out;  Holy Week – Good Friday, Easter.  Lots of whirlwinds in PAX lives; work transitions, Messi taking a huge test this week, injured PAX,  Job interview, unspoken.

EC:  LED and H1N1 running; Messi on the bike.

Honored to lead you men in the gloom!  Appreciate your enthusiasm with the use of the kick ball today!

April Madness

/in /QIC:
PAX: , , , , ,

Cupid was our guest Q this morning, and PAX was wondering what kind of pain was in store when they saw basketballs on the sidewalk. There was a request for B2TW, but Cupid had other plans.

Warm Up:

Jog around the lot, circle up for side-straddle hops, Michael Phelps, Sir Fazzio arm circles, and then one round of suicides down the lot. Grabbed the basketballs and moseyed to the back.

The Workout:

“Knockout”: 2 people on the court each with a ball. At “Go” the first person starts on the free throw line and tries to get a basket, while the person behind tries to knock out #1s ball and get a basket first. With the all-white cast with no evident Michael Jordan genes, and despite the shorter 8-foot basket, misses were plentiful, giving the waiting PAX plenty of time to hold their exercises.

If #1 gets a basket first, he passes it to the next waiting PAX, and #2 now becomes #1, while the new PAX is #2.
If #2 gets a basket first (achieving “knockout”), then #1 passes the ball to the next waiting PAX and commences with a penalty exercise.
Rest of the PAX hold an exercise while knockout is going on.

  1. WAITING: plank hold; PENALTY: 5 burpees
  2. WAITING: LBCs; PENALTY: 5 jump squats
  3. WAITING: Boat-canoes; PENALTY: 10 merkins
  4. WAITING: monkey humpers; PENALTY: 10 merkins

Continued this until time for Combatives.

Combatives:

Defense from sitting; included seated front and turn kicks, and a shin takedown

Mary:

LBCs, American Hammers, Pickle

Announcements:

Minuteman Muster 5k & 8k on May 19 (Norm); Get a Road ID (Gump)

T-Claps (Recognition):

16-bit completing his first half (at Disney in FL)

Prayer:

Shredder, Pikachu

200’s at the Trot

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , ,

Warm Up:  Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence:  20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills;  Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.

The Workout:  PAX partnered up.  8 groups of two, (one group of three).  The workout began with a modified Dora:  each two-man group executed the following exercises OYO:  200 merkins, 200 LBCs, 200 Squats and 200 SSH.  The single group of three PAX executed 300 reps of the same exercises.  When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot.  PAX got in multiple runs in both directions.  LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work).  With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps.  PAX not jumping ran down the driveway to the snack shack and back.  Great job by Pablo running back to the shack picking up the six for a strong finish.  With legs shaking…

Mary:  PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises:  Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up).   Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.

Announcements:  Banana Seat advocated all PAX check themselves monthly –  screening for testicular cancer.  He won the Breathtaker challenge and is raising awareness at each AO this month.  Look on Slack/social media to support this important cause that negativity impacts many men.  Great work BS.  See Slack and FB for additional announcements.  Q-Source immediately after workout- Stick Boy.

https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq

T-Claps (Recognition):  With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets:  The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool.  Well done.

 

NO Spotlight on the 6th this week – Apologies.

Prayer:  Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.

EC:  Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.

Thank you for the opportunity of leading you men in the gloom.  -Dauber