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52s at Casino Royale

FNGs:  None

Warm Up:  YHC was anxious about this Q.  Slept poorly the night before waking up repeatedly.  Had sent out a pre-blast getting PAX excited with a Daniel Craig-themed meme wearing a tuxedo talking about coupons and asking if PAX were all in?  The problem was simply, was the Q all in?  With a 52nd birthday rapidly approaching, I wanted to incorporate the number 52.  A deck of cards was too easy.  Regardless, I broke out pen and paper and wrote down various exercises for each weight.  Somehow I managed 4 hrs of sleep.  Alarm went off and I was delighted to see we had just missed the rain in the forecast.  Still wicked humid with temps in the 70-75 range.  We were still going to be moist.  I pulled into Fleming Loop and only saw two Deputies parked side by side in a distant parking lost.  They watched me unload hundreds of pounds of kettlebells and dumbbells lining them up meticulously (6 feet apart) on the sidewalk adjacent to the snack shack.  I planted the flag and waited.  I was early.  In the distance I saw glowing lights from a vest approaching.  It was the site Q, H1N1 with his son Messi.  I think Messi literally grew a foot since the last time I seen him post.  I said hello and excused myself as nature called for the second time that morning.  Luckily being the Eagle Scout that I am, I was prepared.  Took care of business and sanitized just in time to see 16 bit had joined and was delighted to see another PAX pull in in a Honda Pilot.  It was Banana Seat.  Did not recognize him without the Yoda mobile.  Well it was 530 am and when needed to start.  Started slow with 10 good ams.  Proceeded to do 10 Daisy pickers, 10 windmills, 10 seal claps and some static arm stretching.  Not sure what I was thinking but I called 52 merkins.  Started and got to 10 before a car pulled in and head for us.  Poor planning on my part.  Stopped while the car ended up a bit away from us.  Called merkins again to finish off with 42.  About #38 I was like, “WTF”?  I can crank out 50 just about anytime in my house.  I was on the struggle bus.  Fudge me.  I know, F3 isn’t for everyone or if you can’t do it, don’t Q it.  Disclaimer:  were these merkins “perfect”?  No.  I’m sure my ass was in the air, arms were too far out, etc.  That’s ok, right?  On to the workout.

The Workout:  I gave direction early on with the seven stations laid out.  I set the goal for 52 reps for each exercise.  Mix it up.  Do sets of 13 or use your imagination.  It was up to you.  Do I dog it?  Do I try to do 52 of each?    The only non-52 rep was the dreaded overhead carry or farmer’s walk using the 40 # dumbbells.  I tried the two 40 # dumbbells over my head like John Cusack.  That was a quick no and modified to just one.  Still, walking to the fence and back – that was a bitch.  The Farmer’s carry with both dumbbells was no joke too.  I liberated a neat neat exercise to the coupons with the addition of a frisbee.  I had heard of these merkins before using a towel.  Merkin position with one hand on a frisbee sliding the frisbee out out/above and forcing yourself to do offset merkins.  Other exercises included kettlebell swings, figure 8s, halos, thrusters.  With the dumbbells, one round was from your six doing nipplers, chest presses, overhead presses, and straight arm Tricep extensions.  Additional exercises included curls for the girls, ground pounders, Tricep curls, lawn mowers, rutrows, and upright rows.  It got sweaty real quick.  Funny part, it was too quiet.  BS needed some music so I ran to the car grabbed my phone, turned on Pandora and found a hard rock station. The PAX gave it their all!  They put in the work this morning.  Nice job!

Mary:  it was 6 ish and I asked PAX to grab some wall.  In honor of 52 we held people’s chair and BTTW for 52 count (4 PAX x 10, YHC counted to 12).  I did not think my arms would hold up.

I immediately called for Yoga.  The rock music continued with a song that had some profanity.  It was not the soothing music one is accustomed to when conducting yoga.  PAX were cutting up.  We finished with downward dog, runner’s stretch, child pose, some neck/leg stretches.

Announcements:  Mulch at Bass Lake.  New AOs – get out and try a new/different AO this week.

T-Claps (Recognition):  All PAX who gave 100% this morning.

Prayer:  Silent prayer, unspoken.  YHC took us out.

An honor to lead and thank you for pushing me when I was anxious and not feeling my normal self.

 

 

Remedial Education Needed

Counting and reading should be easy by now, right?  You’d think so.  Well, if you were on the live stream this morning or watched later in the day you’ll know that to not be true.  Cards are easy.  A suit equals a workout, the value equals the reps.  Except for when you can’t count in your head (or remember the card) or if you continuously mix up the workout/suit combination.

All that said, I like to think it was a good workout.  There was sweat dripping off my head on a cold, albeit indoor, morning so I feel like something got accomplished.

FNGs: No.  Honestly, if I do get one we should probably call the police.

Warm Up:

Good Morning x10 IC

Daisy Picker x10 IC

Squatted Moroccan Nightclubs x10 IC

Arm and shoulder stretchers

SSH x20 IC

The Workout:

Fairly basic deck of card workout.  The value of the card determined the reps.  Face cards were 10 and aces were 11.  This was not a standard deck.  I took out everything below 5, took out one each of 5, 6, and 7, and filled in the rest with other face cards.  There were also 5 or 6 jokers.  The excercises were:

Hearts – Merkins/Diamond Merkins/Wide Grip Merkins

Diamonds – LBC/American Hammer

Club – Squats/Lunges (N x each leg)

Spade – Air Presses (in cadence)/Carolina Dry Docks

Joker – 5 burpees

The idea was that the exercise would change with each drawing of the suit.  I’m pretty sure I didn’t do that right either.

 

Mary:

Sleeping Hillbillies x10 IC

Superman x10 IC

Australian Snow Angels x10 IC

Low Slow Flutter x10 IC

Protractors

 

Announcements:

AOs still meeting but be respectful of the state mandated closure of playgrounds.  Two virtual options, this one and Dawgpound’s on it routines.

Prayer:

All the medical professionals.  Anyone dealing with the virus.  Unspoken

 

Until tomorrow.

 

010000

All Business at the Nest

The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.

FNGs: None
Warm Up:

Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Thang 1: Mosey around the parking lot for a pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Freddy Mercuries x15 IC ; 3) Prisoner Squats x25; 4) Scorpion Dry Docks x10 each leg:
  • Exercise 1, run a lap around the parking lot
  • Exercises 1, 2, run a lap
  • Exercises 1, 2, 3, run a lap
  • Exercises 1, 2, 3, 4, run a lap
  • Exercises 2, 3, 4, run a lap
  • Exercises, 3, 4, run a lap
  • Exercise 4, run a lap
Thang 2: Partner up for Dora and Mosey over to the pavilion. Partner 1 exercises while partner 2 runs a lap around the track:
100 shoulder tap merkins
200 step-ups
300 LBC’s (aka Mary)
We had to stop there as time had expired and the PAX were spent. 600 calories burned makes for a great start to the day – plus another 400 for those who did EC = 1k. Great work gents.
Mary:
Included in the workout at no additional charge.
Announcements:
MULE this Sat. – See Slack/ FB for details
Wrightsville is coming soon.

T-Claps (Recognition):

Beater and Marky Mark for joining YHC for EC. It’s always good to have someone to run with.
Prayer:
Beater’s friend going through a tough time – lost his uncle and having issues at work.
Several PAX nursing injuries as they train for upcoming races.
Virus outbreak – pray for those affected and infected.
Until next time…SYITG

Q school 2020 KickOff

Mutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.

FNGs: Welcome Pumps!

Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.

Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)

The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down

R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC

Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure

Improv due to time.
Fence walk ups x10IC

Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND

COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*

Try to meet and great anyone new or new to you. Get to know your PAX of brothers.

Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)

T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.

Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury

Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.

BS Out!

Mamas Houzzzz

FNGs:22-Pax.  2- 2.0 FNGs Dark wing Duck & Lasso
Warm Up:Plant the flag and unload trucks
The Workout:  Paint a garage(food shelter), fill pot holes in driveway.  As the pax arrived we started handing out rollers and paint trays.  A few pax started by sanding and wiping cob webs from the building while the 2.0s began painting in an organized fashion. Ha.  Once we got rolling everything became red. The building, kids, faces, my ride. Once the backhoe showed up with gravel, we lost a lot of 2.0s to spreading rocks but we pushed through.  We got 2 coats of paint on and filled the pot holes. The Girl Scout cookies were opened thanks to Tetanus, and the kids devoured them. We finished painting around 11:15 cleaned up and went to chick fil a for 2ndf.  It was great to see everyone out there and the 2.0s getting some work in.  Thanks everyone for making this successful.
Mary:None
Announcements: help snap move his office, holly springs food cupboard 3rdf event next weekend.
T-Claps (Recognition):
Prayer:pray for the organization mamas house, for the opportunity to help the community and for the fellowship the pax and 2.0s got to experience.

Mutiny/Red October

7 pax for EC

FNGs:Yeti(Chris Zerkel) Iceman Jester (Malaki Zerkel)
Warm Up:SSH, good mornings, Daisy pickers, arm stretches, 10 merkins
The Workout:split 4 for red October 15 for ultimate.

15 count of following. Single arm bent over rows, hot potato, halo around body, figure 8 between legs, reverse lunges each leg, side lunges, goblet squat with 15 count pulse at end. 10-Snatch and press each arm.

7’s wonder bra and slow merkins

repeat 1st group of exercises adding 30 IC chest press, Russian twists, and side bends.

Mary:none
Announcements: q swap. Hit up cart AO’s to support SW pax.
T-Claps (Recognition):
Prayer: family surgeries this week. Military in Iran, Australia

Final week of IPC

FNGs:None but 3 pax came out to check out the IPC challenge.  A little miscommunication on starting time but we got a full 45 minutes of work out in.
Warm Up:Individual stretch
The Workout:IPC week 4

3 rounds for time

100 reps of either merkins or squats

100 meter run with coupon

100 reps of either Bonnie Blair’s or kettle bell swing

100 meter run with coupon

100 reps of either squat thrust with block or walking lunges

100 meter run with coupon

Mary: a couple leg stretches
Announcements: picnic oct 12th
T-Claps (Recognition):
Prayer: unspoken.

Ultimate at….Sugg!

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.

Week 1 IPC

EC 187, Fumunga

FNGs:none
Warm Up: SSH, good mornings, fazio arm circles, Dynamic arm stretches

The Workout:week 1 ICP

5 rounds of the following

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

Bear crawl back to start

Mary:not enough time
Announcements:9/11 stair climb possum trot cancelled next week. Als walk Sept 29th. (Chaching)

Prayer:F3 guys at brr for safe travels and run,

Week 0 IPC

H1N1 and Messi with father/ son EC

FNGs:none
Warm Up:20ssh, fazio arm circles, good mornings and demonstration of  3 exercises that make up the IP challenge for this week.  Sign up as the challenge will soon be at an AO near you.

The Workout:6 rounds of the following

24 squats, 24 merkins, 48 walking lunges and 400m run

Led 30:40:10

H1N132:16

Fedex 33:07

Fonzie 35:21

Sprinkler36:55

Mary:no where to be found
Announcements:Slack and Facebook

Prayer:unspoken, Noah’s ark and his wife, BRR runners health, crab legs