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Beach Body Kick Off

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Perfect gloom weather this morning. YHC got there early to set out some cones and floor ladder to get back to some agility work. Four PAX was in attendance. Let’s do it.

Warm Up:
Lap around track with high knees and butt kickers
Square up
SSH x25 IC
Mtn climbers x25 IC
Matt Biondi’s x25 IC
Finkle Swings x10 IC each leg (the laces were in)

The Workout:
Ladder drills with cones at the end
– 10 squats before drill
– 10 diamond merkins after drill
– 4 rds feet – 1 rd hands

Obama 44th POTUS – bear crawl 4 hand steps then 4 merkins (11 times)
Plenty of time on YHC’s garmin so we decided to repeat but with a twist.
Crab walk 4 hand steps then 4 big boy sit ups (11 times)
H1N1 said we can call this the Obama AND Michelle

Mosey over to the rock pile
Rock curls for 5 mins
– AMRAP for 45 secs on, hold rock 15 sec rest, R&R
Jello arms to follow on the mosey back to warm up area

Mary:
Not So Lazy Boys (10 sec count back, then right, then left, then back)
Side star crunches, knee up x10 IC, switch sides
Exaggerated LSF x20 IC
6 inch cork screws x20 IC

Name-o-Rama was totally skipped this morning. Guess we all knew each other well and didn’t think about it.

Announcements:
Q school next Thursday @ 6:30 Womble Park Ampitheater, slack and FB has the rest

Prayer:
FedEx family, 9 yr old passed away last week, H1N1 travels, Norm training 12 weeks this summer, Norm’s friend passed away from HS, Cupid’s grandma recovery

PAX discussed starting a 3-5 mins wrap up at end of each workout to discuss nutrition with help of Banana Seats M. More details to follow.

Cupid will have the VQ next week with some H1N1 assistance. Way to step up so quickly.

Great work out there. Getting those beach bodies started now will pay off in a couple quick months.

BS Out!

No Rain at Mutiny

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March 11, 2019 / Mutiny/ QIC: Fedex

Pax: Norm, H1N1, Modify, 16-Bit, Cupid, Messi, Potts, FedEx

 

Warm Up: After a lap around the track, Pax circled up for

– SSH x 25

– Fozio Arm Circles  10F/ 10R

– Imperial Walkers x 10

– Hillbillies x 10

– Stretches

– Monkey Humpers x 10

The Workout: Told the Pax that we will start with high knees and that every time your QIC says “down” we do a burpee. We start off slow but I don’t think the PAX was very happy when I said “down” three times in a row! Twice! After we caught our breath we did 10 shoulder tap Merkins in cadence.  We mosey to the parking lot to bear crawl 3 parking spots then crawl bear back and do a squat twist to the R/L. Told Pax that we will do this 10 times OYO but had to call an audible half way through because of all the chatter.  After catching our breath again I told the Pax that we would be doing a lunge, squat then burpee all the way down the parking lot. We mosey to the playground for 2 sets of pull-ups x 10, swing crunches x 10 ( like TRX but your feet are on the swing), and star jumps x 10. We finished with dips, urkins, derkins and sprints and then an Indian Run to the tennis courts for Mary.

Mary:

LBC x 10

Americian Hammers x 10

Knee Crunches x 10

Have a Good Day

Announcements:

Break the Silence 5K Walk/ Run

Run the Quay

Prayer:

Potts friend from HS fire department that passed away from rare cancer

Cupid’s Grandmother who’s had 3 surgeries

Stargazer, one of Fedex twins, is going through a difficult time right now

Wrightsville Recovery Friendly BLOCKWORK

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Warm Up:

11 PAX Got Stronger @Nutcracker Today

Quick Mosey

25 count SSH

15 count Hillbillies

15 Count Imperial Walkers

15 count Windmills

15 count Daisy Pickers

20 count Seal Claps

20 count T-claps

20 count Sir Fasio Arm circles
The Workout: 4 Station cement blocks

Station 1: 15 Irkins, 15 Derkins, 15 Dips. Bear crawl to Station 2

Station 2: 15 Lion Kings and 15 Wonder Bras. Butt kickers to Station 3

Station 3: Colt 45’s & 15 Briefcase lifts on  both sides. Sumo Squats to Station 4

Station 4: 15 Block-a-docks & 10 Louganis. High Knees back to Station 1.

Rinse and Repeat
Mary:

20 Box Cutters

20 Plank Jacks

6 rounds of Captain Thor(or thereabouts)

20 Crab Cakes

15 Homer to Marge

15 Pickle Pounders

Announcements: Check Slack and Facebook
Prayer: Crablegs, Moby’s Dad,  Shredder and Buford

Yoga in the gloom

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Late post due to Wrightsville prep; had literally no time until now!

7 PAX out for a Wrightsville-friendly session of wristlocks and yoga.

Warm Up:

Side straddle hops, Frankensteins, Sir Fazzio arm circles, Michael Phelps, good mornings, Mahktar N’ Diayes.

CQC

Wristlocks: hammerlock, pickpocket, diamond arm bar

The Workout:

Vinyasa yoga

Mary:

LBCs and WWIIs in the final 2 minutes
Announcements:
Prayer:

Shredder’s surgery in a half hour, safety for Wrightsville runners, family who lost their 9-year old son.

 

11 Guys came out to sing the famous song, “The woods are alive with the sound of
 Spring Peepers!!!”

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Warm Up

A fun jog around Clubworx to circle up in the roundabout for warm up consisting of: SSH, daisy pickers, good mornings, imperial walkers and various stretches

 

The Workout

Jog to the tennis courts

Bear crawl, merkin suicides (somebody called “Gents on the Fence” as the waiting on the 6 exercise
 I’m sure it was Banana Seat)

Duck walk, LBC suicides (Please note that R22 called “Burpees” as our waiting on the 6 exercise this go round)

Jog to the rock pile

Rotating rock exercises consisting of curls for the girls, ruh rows, shoulder press, shoulder taps and triceps extensions) with a jog around the circle as the time keeper

11’s with dips and derkins under the pavilion

 

Mary

WWII and Have a Nice Days (with meditation, prayer and reflection)

 

Announcements

Wrightsville this weekend and U-Turn will still be open

7th Annual F3 Raleigh Mule is on Saturday

NC Spring Classic 8K and 16K April 27th. Get 10% off with F3SW2019

 

Prayer Request

Crab Legs; DD and Shredder and other injured brothers

Burnin’ Down The Quads

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9 men came out in the gloom to pick daisies, sing, and dance.

Just kidding; we worked out.

Three newcomers to Sheepdog, (not FNGs though): Cupid, Yosef, and Mufasa (from Carpex, at Cupid’s invitation). Mercy was taken on the PAX for the second half due to wet ground and the presence of cover at the front-side of the school, so 2nd F at Dunkin would be a drier affair.

Warm Up:

Mosey around the school. Imperial walkers and hillbillies, followed by leg sweeps, Sir Fazzio arm circles, Michael Phelps, Good Mornings, and round of monkey humpers to limber up the hips

The Workout:

5-to-25 squats and 25-5 merkins, changing by 5 each round, with about a 35-yard sprint between each set, e.g. 5 squats; sprint; 25 merkins; sprint; 10 squats; sprint; 20 merkins.

Then ran back around front, and did 10 squats and 10 OYO butterfly situps, followed by a sprint around the round-about. Rinse & repeat 2 more times.

Combatives started with Wing Chung punches: 30 singles, 20 doubles, and 20 triples, and then moved on to a couple of handshake techniques, because you never know when someone’s going to come at you with a vicious left-handed knuckle-squeezer (not really, but it’s useful and simpler to start with handshakes than a knife).

Mary:

Stretching (since we don’t do a good job of this, and because core had already been worked in). Practiced tension-release stretching (holding tension in the stretch for 10-30 seconds, then relaxing int a bit deeper stretch. 3x).

Announcements:

Wrightsville half, first 2.0 workout Saturday at 9. If you’re interested in the Sprint triathlon this summer, join the Slack channel.

Prayer:

The Courtine family at the unexpected loss of their 9-year-old son; Shredder; Yosef’s high BP, wants to get more regular working out; Mufasa’s mom is going through a divorce; in general, marriages in turmoil

ManBearPig’s & Field of Dreams

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Blood Transformation GIF by South Park - Find & Share on GIPHY

The fog this morning helped define why we call it “the gloom”. 6 PAX came out for a workout this morning. YHC through together the workout the night before just before bedtime. Grabbed a new exercise from our brother Shake N Bake out of Charlotte. No FNG’s, flag was planted, it’s go time!

Warm Up:
Start at flag area
Lap around parking lot
Windmills x10 IC
Lap around parking lot
Jump squat x20
Lap around parking lot
Slalom x20 IC
Lap around parking lot
Seal clap jacks x20 IC

The Workout:
ManBearPig created by Shake n Bake from Charlotte
In a long line of parking spots, bear crawl two parking spots, crawl bear back one parking spot, rinse and repeat until you reach the end of spots. Roughly 12 parking lines total. If done properly, you may be squealing like a pig before your done.Pick up the six when done. This went by faster than expected but didn’t want to repeat due to some moans. Mosey to baseball field

Field of Dreams 11’s
Starting at home plate run backwards to center field fence. 10 gorilla humpers. Run back to home plate. 1 burpee, keep going until 1 GH and 10 burpees. Total 55 reps of each.

Mosey to flag area
Nipplers, right leg up nipplers, left leg up nipplers, hand release merkins. 10 each, without rest between sets
Lap around the parking lot.
Turkish get ups x10 each arm
Lap around the parking lot.
Criss cross merkins x10 right over left, switch

Mary:
OBLIQUES
Side ups x15 IC each side
Pretzels x15 IC each side
Heel taps x15 IC each side
American Hammers for 60 secs AMRAP

Announcements:
See FB and slack
Dads F3 this Saturday at Womble Park 9 A.M.
WB race next weekend
The Mule next weekend

Prayer:
Moby’s dad
Coal Ash & Chips leg injuries
16-bit & Norm friend lost 8 yr old died of flu
Lacrosse player committed suicide, attended HS high
Modify Father in Law cancer battle
DD’s dad and family
Norm has drills this weekend
Cupid’s work situation
H1N1 job search
Crab Legs ALS battle

With lower numbers at an AO comes more openness. We had a lot of prayers spoken this morning which is really good to see. Appreciate the effort by everyone this morning. Seize the day men.

BS Out!

When all else fails, bring in the pain sticks

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Pax of 12 rounded out the final W for Flanigan and breach at the nutcracker handing over the throne to norm and wiggly. Breach was under the weather… but a true warrior and showed up hauling some pain sticks

YHC (EC) wanted to lead a beat down that wouldn’t be forgotten to blue hen (EC), slide rule, da business, norm, wiggly, short pole, fromunga, Smithers, Cupid, UTI and breach

Warm Up: jogged around parking lot at the school, met in front for SSH x 20 IC, daisy pickers x 10 IC, morracan night clubs x 20 IC and some leg stretching
The Workout: split into groups of three. One ran counter clockwise around lot with pain stick to his partners who bear crawled/ reversed lunges clock wise. Q had a few cards in his pocket that were randomly called out;

wide grip merkin x 16

hand release merkin x 15

monkey humpers x 17 IC

SSHx 100

calf raises x 100

standard merkin x 25

Oblique crunches x 15 IC

smurf jacks x 25 IC (chilcutt plank jacks)

carolina dry docks x 14

Mary: final beat down was the Bruce lee named after the martial artist who did these core exercises daily in sets of three

american hammers x 10 IC

leg raises x 10

lbc x 20 IC

heel Touches x 10 IC

boat canoes x 10 IC

100’s

pax thought we finished after set one, managed to squeeze one more round out

Announcements: dads 2.0 this Saturday 8:45 at womble, q source todaybat Starbucks, slide rule opening up donation wallet to ALS
Prayer:crab legs, Smithers starting a new job, lipsticks mother in law, norm has national guard this weekend

taken out by YHC

 

It’s been a great run at the nut. Happy to fill in when needed

Flanigan out

Minding my own business… now I’m Qing

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Warm Up:

Took a lap around the track into our circle up for 20-SSH, 10-Good mornings nice and slow, Arm stretches, 10 ea. – Imperial Walkers/Hillbillies, Butterfly Stretch

The Workout:

Each Pax picked a parking spot and got to business with a “Build a bear-ish” start to the day. Bear crawl down the line – 7 Merkins at the curb, bear crawl back out to 1 Burpee. Ascending and defending order until 1 Merkin and 7 Burpees were felt in all their glory. Prize for winning was helping pick up the six.

From the comfort of our parking spots Pax mossied down to the rock pile and partnered up for a Dora where we explora’d the benefits of reps and cardio together.

Partners swapped between “sprints” up the parking lot and back and the following rock work: 100 bicep curls/100 tricep curls, 200 squats, 100 overhead press/100 chest presses from your six. Q audibled our of sprints into LBC’s and WW2’s once we hit the plus one mile mark on “sprints”

Pax retuned the rocks and lined up for an Indian run up to tennis courts for Mary

Mary:

Pax circled up to finish off with the following: 15-American Hammers, 15-Freddy Mercury’s, 15-Side to Side Heel Taps, 15- Low Slow Flutters, Downward Dog stretch into left leg raise for 10-scorpion presses(?) rinse and repeat for with right leg raised, finished with a lovely have a nice day moment of reflection

Announcements: Gump is swimming now and wants you to join him on the tri circuit 😜 – Wrightsville in the final count down (baaaanaaannnnannnnaaa bana-nantnantna)

Prayer: H1N1 trusting in God’s plan for next step in career path and news of promotion. Grablegs

Benjamin Button

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Pax of 5 showed up in a light drizzle to get wet, sweat, and fall down

Warm Up:

Mosey to the back, 20 Hot-Cross Squat Kicks, 10 reps of Absolution, 10 Good Mornings

The Workout:

3-exercise sets, decreasing reps: 24, 21, 18, 15, 12, 9 with runs in between each set

  • 24 box jumps
  • 24 derkins
  • 24 butterfly situps

500m run (twice around the track)

  • 21 Bobby Hurleys
  • 21 dips
  • 21 boat/canoes

500m run

  • 18 donkey kicks
  • 18 erkins
  • 18 American Hammers

300m run

  • 15 box jumps
  • 15 derkins
  • 15 butterfly situps

300m run

  • 12 Bobby Hurley
  • 12 dips
  • 12 LBCs

Suicides across the basketball court

  • 9 donkey kicks
  • 9 erkins
  • 9 American Hammers

Combatives

Ukemi (accepting the ground) – front falls

Thought for the day

Spiritual ukemi: if you get “thrown” does it keep you down, or do you fall the way you want to and get right back up? Satan tries to throw us so we stay down, but if you accept the fall, acknowledge your fault and make it right, you can get right back up and into the fight.

Mary: lots of ab work in the workout, so no specific mary
Announcements:
Prayer: Shredder’s knee surgery on 3/8