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Baby it’s cold outside and Biff is back

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January 21, 2019 / Mutiny / QIC: Fedex

PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22

 

11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see

Biff back in the gloom!!

 

Warm Up: Started with a lap around the track then circled up for:

– SSH x 25

– Fazio Arm Circles 10 Forward  10 Reverse

– Imperial Walkers

– Hillbillies

– Stretches

The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island.  The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.

– Standard Merkin

– Squats

– Mountain Climbers

– Diamond Merkins

– Wide Merkins

– Burpees

– Freddy Mercury

– Leg Raises

– LBC

– Military Merkins

– Dips

Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LED’s friends, Double D, Buford, Crab Legs

Pole 2 Pole – KG Version

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Another brisk morning in South Park for a new type of workout at Kenny’s Grave. 7 PAX made the trip over and start time was delayed by 1 min. In the words of Big John McCarthy, “Let’s get it on!”

Warm up
Mosey jog with some slides then over to the court
Smurf Jacks x20 IC
Mtn Climbers x20 IC
Frankenstein’s x10 IC
Hip rotations aka Two Step x10 IC (had to name it something)

Workout
P2P KG style
8 light poles 0.5 mile one way
1 – Burpees x10
2 – Reverse Merkins x20
3 – Reverse Squats x20
4 – Diamond Merkins x20
5 – Monkey Humpers x20
6 – Shoulder Taps x20
7 – Jump Lunge x20
8 – Turkish Getups x10 each arm
Stop at each pole on the way back and do the same exercises again in reverse order
Completed this a little faster than expected so improv came into play

Courts
Slides from center line out to free throws and back, end line and back, repeat opposite side.
Rinse and repeat going backwards
Rinse and repeat with Carioca

Grab some fence for “Crabs in a Bucket” – BTTW while guy on end bear crawls to front and back up to BTTW. 2 rotations for each PAX since most were on their knees already.

Heavy rock curls x50…just keep going man
Mike Tyson x20 IC
Heavy rock curls x50…YHC heard mumble chatter. I chose the wrong rock. All smiles.

Mary (less than 3 mins left)
Pickle pounders x15 IC
Freddy Mercury x15 IC
Heels to heaven x15

Verse : Ephesians‬ ‭4:31-32‬ ‭NKJV‬‬
“Let all bitterness, wrath, anger, clamor, and evil speaking be put away from you, with all malice. And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.”
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Announcements– see slack and FB

Prayers– sugars neighbor Bob health (cancer), Crab Legs, DD family, Modify family, Ausfart, CarPex M battling breast cancer, PD and all service men and women

After the prayer was said, YHC noticed the PAX was so quiet. Guess they got their monies worth. YHC picked a Q for next week since no one was stepping up. H1N1/Messi co-Q will be running the show next Thursday so come join the show. Thanks guys for the hard work out there.

BS Out!

Do You Feel Lucky, Punk? Possum Trot 1/16/19

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Warm Up:  PAX ran around tennis courts and circled up in main parking lot.  10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.

The Workout:  PAX grabbed a medium-sized rock and circled up in main parking lot.  Q led the PAX in the following continuous exercises with their rock:  10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees.  Mosey to the hill.  It was frosty with the temps hovering at 30 F degrees.  PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips.  With the frozen tundra, Q audibled and had the PAX not climb down the hill.  Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks.  Plank hold until the 6th  came in.  RINSE AND REPEAT 3X (four total).  Q threw in 25 LBCs for fun on last set.  Returned rocks and circled up in the tennis courts for Mary.

 

 

Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.

Announcements:  Tee-shirt order(s);  Q-Swap; Q-Source.

Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back).  Sorry – no picture.

Prayer:  Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers

EC:  H1N1 and Mookie made sure the sixth was good during EC today – thank you!  Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.

F2 – Catan Q-Source followed at Stick Boy.

QIC – Dauber, always a pleasure leading you men.

A hunt for Pizza

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A group of 8 gathered for an on road AGS.  And then low and behold Lipstick showed up in what we can only hope was muddy shoes to make it 9.

Warm Up:

Circled up for:
Good Mornings
Hillbillies
Imperial Walkers
Frankenstien Kicks

The Workout:

Run down Stinson to Base Lake. From Base Lake we ran to the Lowe’s where the facilities where checked by M4L.  After Lowe’s we ran to Homegrown to see if we could get a Pie in the early morning hours.  They where closed 🙁 .  Next up was running down Crossways to Domino’s to see if they could fix my Pizza itch.  They too where closed at 7 o’clock in the morning.  It was then decided to run back to the car and go to Dunkin instead.

Mary:

Ummm…

Announcements:

Q swap

Prayer:

Buford Surgery
Yogurt (Government Shutdown)
H1N1 and Messi travels to Disney for Half Marathon.  No Dopey or Goofy challenge this year.

Sheepdog – shelter is good

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5 Pax for EC joined by 3 more in the Gloom

Warm Up: light jog then circled up. Light neck stretches, SSH, Fazio Arm Circles Front and back.  Moroccans night Clubs, Windmills, & Good Mornings.
The Workout: Modified merkins in cadence; 3 pulsing, 3 slow. Wing Chun Striking. Squats. More striking, 3-strike combo. Squat kicks. std. merkins. Wrist locks.
Mary: LBC, Low Slow Flutter, crab toe taps, and Breakdancers.
Announcements: 2019 AO Challenge, Breathtaker Challange for charity, and stressed getting involved in q-source (3 options).
Prayer: spoken and unspoken.

There will be Burpees

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Warm Up:

SSH 20 IC, imperial walkers 20 IC, Sir Fazio Arm Circle 15 IC forward and reverse. 

The Workout:

Weather 50 raining decided to use shelter.

Work: 20 Step ups each leg, 20 Dips, 20 Erkins

Partner up for this workload. 300 LBC, 200 Squats, 100 Merkins  and yes 100 Burpees. When finished help the sixth. After completion we celebrated by bear crawling all the way around the shelter.

Mary:

Did more dips on my count see how low you can go, low slow flutter, Elkins IC called by Messi.

Announcements: All things South Wake F3 lots of options for the new year.  Lots of challenges and accountability sheets.
Prayer

Modify’s mother, Martinis friend had Stroke, Kim Draper of K & B father passed away, Teacher with cancer.

Peace Out 2018!!!

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PAX of 14 came out on New Year’s Eve to say “Peace Out 2018” with a “Rocking Good Time”

Warm Up

A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s

The Workout

Rotating rock circle with curls for the girls, shoulder press, rows and triceps extensions

Barley curling across parking lot

Rock kicking crab walk across parking lot

Al Gores with rock against wall

John Cusack rocks back to rock pile

Bear Crawl across parking lot with 2-4-6-4-2 merkin pyramid

Mosey to tennis courts

Your gents on the fence (balls to the wall)

Mary

Around the horn 5 count

Announcements

Changes coming to Mutiny in the New Year (BBs, more flags, more Leaders, etc)

Future work needed at Woolfie’s house

Prayer Request

Crab Legs, Noah’s Ark, DD’s family and Boy George’s son

Fritter excitement

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33 Pax’s 4-2.0s with 17 getting in some EC.  start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

The Last Sunday

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EC: Peeping Tom misunderstood the start time and got there a little early so he made lemonade, putting 2.5 miles on the board before we got started.  Nice work!

Warm Up: 5x Burpees (We had some folks show up a little late) and 20x Side Straddle Hops

The Workout:  We had two distance groups, one went for a 3 mile loop and the other a 6 mile loop.  We stuck together for the first 1.5 miles when Oyster and Lift Kit peeled off down Bass Lake Rd.  Peeping Tom and Nemo got out ahead of the 6 milers and inadvertently created a third group when they made a wrong turn.  Much like the Disney movie we found Nemo (and Peeping Tom) in then end.  (There is some sort of plot twist in here about Peeping Tom running off with Nemo… I’ll leave it alone… moving on!).  The planned 6 mile route was made to avoid the mud at Sugg and Bass Lake but YHC couldn’t resist the opportunity to catch that sunrise that Mookie hyped-up when passing over the reigns.  Fortunately, the mud was pretty tame and not much of an ordeal.  Unfortunately the weather this morning was cloudy and overcast so there was no sunrise to be seen.  Oh well, we went around the back entrance at Bass Lake, going down the hill and circling back to the greenway.  Through the Somerset Stream neighborhood and on through Womble.

There were modifications and circling back for the 6 all along the route so we all ended up with variations between 3 and 9 miles.  We had great support from Messi as he biked the 6 mile route with us.  Circling back and checking in on everyone.

https://labs.strava.com/flyby/viewer/#2044219786?c=dnrfwpgy&z=E&t=1SAAvA&a=ilHYeShf2HkMvNd5xUjYeehg13ntmdd5

Mary:  Is she in FiA?

Announcements:  Welcome FNG Lift Kit.  Oyster brought his father-in-law out for his first F3 experience.  He came to us from Colorado, we let him know that F3 is a nation-wide organization and told him to checkout the website.

Prayer: Prayers out for Doug Stein who got injured at the Heartbreak/Soul Crusher challenge the other day.  There is a sign-up genius out on the HSRC and “Try” club sites to support his family with meals.  He underwent surgery on both legs and his wife is nearly ready to give birth to their second child.  https://www.signupgenius.com/go/10c084dada923a13-meals1

Christmas Time at Mutiny

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Pax of 11 joined the family fun Christmas festivities in the gloom at Mutiny hosted by father (H1N1) and son (Messi).  Welcome to 2.0 FNG – Sweep!

Warm Up: Lap around the track.  SSH IC x 10, good mornings IC x 10, IW and HB IC x 10
The Workout:

Mosey’d to the rock pile where each Pax picked out a rock of choice for some Christmas fun!  Rinse and repeat after each round.

C  – Curls for the girls x 15 IC

H – Heavy Freddie’s x 15 IC

R – Rapid Fire Rock Set (ruh-rohs, standing chest press, tricep extensions, overhead presses) x 15 each with no rest between

I  – Indian run around the field carrying rock

S – Squerkins x 10 and then switch with partner

T – Turkish getups with rock, 10 on each side

M – Merkin mania (diamond, regular, and standard) x 10

A – Al Gore with rock for 60 seconds around the horn

S – Smurf SSH

Mary: Round the horn each Pax called an exercise x 10
Announcements: Inaugural 8k and 16k race in HS (look on Facebook for F3 promo code).  Convergence for repairs for Wolfies house (be on the lookout for post by Lip sync for details)
Prayer: Families celebrating first Christmas without loved ones.