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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

Travis Manion WOD 4/29

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PAx of 5 showed up at the RTP Frontier for the Travis Manion Workout of the Day (WOD)

Slide Rule, UTI, LED and Leuintent Dan from Raleigh

Breach on the Q

Warm Up: Jog around the parking lot and circle up for some SSH, Imperial WAlkers and Good Mornings

The Workout: 7 Stations Tires, Fire Hoses, Cynderblocks, Weight Plates, Pain Sticks, 2 x 4’s and Burpees

The workout consisted of  7 rounds of 29 squats with the various equipment and then 400-meter runs. Rinse and repeat.

Mary: Circle up for a moment of reflection, for the military which volunteers to protect our way of life. Freedom is not free and some pay the ultimate price in defense of things they feel are more important than they are.

Prayer: Closed in prayer

Check Out That Cadence

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FNGs: N/A
Warm Up:

SSH x15 IC

Good morning x15 IC

Daisy pickers x15 IC

YHC asked for any other warm up request – Fazio Arm Circles were requested so we did:

Sir Fazio x15 IC forward, x15 IC backward

Keeping arms up, we moved into the squatter overhead clap x15 IC

Followed by seal claps x15 IC

Follow by chanooks x15 IC forwards and backwards

The Workout:

Mosey to a small wall:

Single leg get ups from sitting position – x10 each leg

Step ups x10 IC each leg

Box jumps x10

Step ups alternating x20

The dip x20 IC

Irkins x15 IC

Dirkins x15 IC

Pull ups (on the playground) x10

Mosey to the parking lot for build a bears:

From the end of a parking lot line bear crawl to the end of the line, 1 merkin, side bear crawl, another merkin, and then crawl bear back. Repeat with 2 merkins and 3 merkins at the corners for each subsequent iteration.

We then switched to the build a crab – same setup with crab walk and crab cakes at the corners. Done for 1 and 2 reps.

Mosey to the rock pile – get rocks and rotate based on questionable math tactics from YHC:

Groundpounder x15 IC

Curls x15 IC

Overhead press x15 IC

Tricep extension x15 IC

Ru’roh x15 IC

Groundpounder x15 IC

Mary:

Mosey to the parking lot to observe/heckle the Run the Springs racers coming through any minute and to give them a show……

Pickle Pounder x10 IC

Captain thors (1:4 WW1 to American Hammer) up to 5

Side planks x10IC each side
Announcements:

See interwebs
T-Claps (Recognition):

Peak Week getting the jump on breathtaker today

LED & YHC doubling down
Prayer:

Shredder & Crab Legs

Forceps home situation

Always and honor and privilege men – thank you

Tearing down the walls

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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.

The house always wins…

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Warm Up:

Burpees (5)

SSH x20

Imperial Walkers x15

Windmills x10

Hillbilly x10

Boarding doors closed and we were off to Vegas…

The Workout:

After warm-up, PAX were graciously welcomed after their mosey to the back parking lot at the Methodist Church (AKA Vegas for the day). A game of cards was set up for a high-stakes thang. Here’s how it went down:

PAX split into 2 teams. YHC explained that there were a full deck of cards split between two piles for each team – 1 at the end of the parking lot and one where they arrived. Next to each pile of cards were the instructions outlined below. As each card was drawn, it was matched with the exercise & done as a group IC. Then a sprint down to repeat with the other deck. Rinse and Repeat until time called.  YHC explained that team with the most cards when time is called wins no Burpees.

VALUES:

A – Burpees (10)

K – Plank Jacks (10)

Q – American Hammers (10)

J – Diamond Merkins (10)

10 – Prison Squats (10)

9 –  Hello Dolly’s (9)

8 – Carolina Dry Dock (8)

7 – Burpees (7)

6 – Bobby Hurley’s (6)

5 – Pickle Pounders (5)

4 – Star Jump (4)

3 – Jump Lunge (3)

2 – SSH (20)

Joker (2 in deck) pull another card for exercise & add 5 Burpees

**The House always wins in Vegas** Both teams did 10 Burpees. Let’s just say there were a lot of Burpees done by Team 1. 

Mary:

Plank hold for Flight #6 from Vegas – while Elvis made an appearance

Plank Jacks x20

Figure 8’s x10

LBC x20

Homer to Marge x10 + RL/LL x10 each

Have a nice day.

Announcements:

Dad’s camp sign-up is available. See link in channel.

Prayer:

Crablegs who finds out this week about his next steps in the trials. Others unspoken. YHC took us out.

A 2.0’s Easter

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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

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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

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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!

Why do we do this again?

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22 PAX posted for YHC’s Q. On the drive we all were regretting not fart sacking this morning when the rain was coming down sideways, but we all still showed up in numbers and a couple that have gone missing at U-Turn for a while. Dahmer even brought an FNG to the party. Welcome Lumbergh!  Going for the extra extra, Pikachu and Skidmark got soaked on a 5 Mile EC.

 

Warm Up:

High Knees & Butt Kickers

SSH IC X 15

The Goof Ball IC X15

Daisy Pickers IC X10

Fazio Arm Circles IC10 F/R

Michael Phelps; L/R, R/L

The Workout:

The U-Turn… Some found their way through this ball of yarn for the 5k, the rest went the distance for 8k.

Mary:

Left her waiting.

Announcements:

Helping Shredder in the afternoon – double check slack because of the rain may audible for a cozy spot watching Tiger tear it up.

Prayer:

Silent Prayers, Those who couldn’t be with us and for the Ferns, YHC took us out.

Tabata Time

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There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.

EC:
Tons of guys

Fritter Foundation Inductees:
Blue Hen & Brony

Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC

The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate

Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC

Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy

T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.

Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)

Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.

BS Out!