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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!

Nutcracker found some monkeys

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Pax of 10 joined in the gloom at the nut for some fun

Flanigan (Q), blue hen and skid mark added EC, met up with pikachu, breach, Smithers, fomangu, coal ash, da business & norm

Warm Up:left parking and began jogging towards business park. Q had a stash of 10 beat down cards in his pocket.
The Workout:while running to the business park, stopped to perform random card from pocket. Got to park, bear crawled up the ramp, sprinted down and up hill, crawl bear down, repeat the deck in random order back to school

Deck; 15 obl crunches each side IC,  100 lsf IC, 25 monkey humpers IC in front of traffic, 20 Rosalitas IC, 14 Carolina dry docks, 15 hand release merkins, 25 shoulder taps IC, 100 fozzy  arm circles IC, 200 m sprints, 75 m backwards lunges

Mary: finished the deck with 100 lsf and 100 arm circles
Announcements: q swap week, q source today and tomorrow
Prayer:breach took us out, prayed for coal ashes father having surgery today

Bolt, Colt, and Dolt 45s

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PAX of 10. Welcome FNG Garden Knome!

After the Q went to Q School, he dug deep in to the F3 Exercise list.

Warm Up: Moseyed around the track with some Windmills (in proper cadence), Goofballs, IW and Good Mornings
The Workout:

  • Straight to the wall for some Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off
  • Duck and Weave through the parking lot feeling the burn all the way through.
  • Two Rock Shakur
    • Bolt 45s (biceps)
    • Dolt 45s (triceps)
    • Dips x 15
    • Irkins x 15
  • Reversed workout with Weave and Duck
  • Rinse and repeated Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off

Mary: Went around the horn with PAX calling out 6MOM exercises. thankfully we ran out of time and stopped before reaching R22 (the Burpee Man)
Announcements: Q School for Feb, ATT Run, Q Swap Week
Prayer: Bobx2 and their fight with cancer

Sheepdog – frozen Sugar

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Pax of 8 with 3 EC; Beater, Farva, & Shedder.

Warm Up: Norm led Pax through some Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Fazio Arm Circles.
The Workout: YHC Started with Build a Bear, Striking in cadence (150 total) then slowed it down and focused on technique. Rotated through Merkins, Wedging, Military Merkins, back to Wedging, Capoeira Merkins, and then ended on an Americana Arm Bar.
Mary: LBCs (short on time)
Announcements: lots of announcements on Facebook and Slack. BT Challange, q-source, q-swap.
Prayer: Beater’s neighbor. Injuries and health.

Square Up

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Four PAX showed for a “wing it” beat down by YHC. Sometimes you are not sure what you want to work out but veteran Q’s should be able to easily show up and deliver. This is how it went.

Warm Up:
Jog around the parking area with some carioca’s, high knees and butt kickers.
Square up for warm up exercises.
SSH x40 IC (speed up after 25)
Windmill x15 IC
IW x15 into HB x15 IC
Lower body stretches into upper body stretches

The Workout:
Pair up. Mosey over to the blacked out baseball diamond.
Round the bases with partner carry. Switch partners back at home plate.
Wheel barrow around the bases. Switch as needed. Repeat so each PAX completed the bases. Squat hold for the six.

You know I’m all about that base…
Broad jump to advance to each base with an exercise together at each.
1st base – 20 Merkins (good form)
2nd base – 20 Plank Jacks IC
3rd base – 25 Gorilla squats
Home – celebrate with 10 burpees OYO (good form)

Rinse and repeat but advance with lunge walk

Improv – Headed to dugout in the lower field where pull up bars are located
Partner 1 does 5 pull ups while P2 AMRAPs dips on bench. Switch. 4 rounds of each

Mary:
Mosey back up to the flag for some quick mary.
LSF x20 IC
In and Outs x20, six inch hold at end
Rosalita’s x20 IC

Verse:
James 1:5 NKJV
If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him.

Announcements:
See FB and Slack

Prayer:
Modify’s mom passed away, Raleigh PD shot last night, Buford’s recovery, DD family, Burt’s mom with breast cancer.

Norm took us out. It was cold but not too bad. Thanks for posting gents!

BS Out!

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

1/1/19 Nutcracker Convergence

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Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG  welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up:  Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins.  Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot.  Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout:  Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer

Sheepdog – MACHs and Locks

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Beater (workout QIC), Dovetail (combative and Mary QIC), Norm, Patch, R22

WARMUP
Run around the school with a Black Snake run mixed in.
Side straddle hop
Imperial Walkers followed by Hillbillies
Windmills
Good mornings

WORKOUT
Bear crawl halfway between the crosswalks, then 2 merkins, bear crawl the rest of the way, then 1 burpee. Repeat.

Incrementing squat sprints back and forth between the 10 parking lot spaces. Plank hold for the 6.

Mosey to the front. Traveling derkins with lunges in between.

COMBATIVES
Purpose of MACH techniques, then switch gears and do supinating and pronating wrist locks from handshake, shoulder/neck grab, and punches.

MARY
LBCs
Heels to the Heavens pulses
Downward dog, then into Pike pushups (I forget the F3 name for these)
Alternating single-leg v-ups
Freddy Mercuries
Static stretching

COT
Thought for the day: With so many distractions, it’s easy to just go with the flow and forget to think. 1 Peter says to always be ready to give a reason for the hope in you. Do you know what you believe and why? If not, it’s harder to make a difference in others lives. We are dedicated to improving our bodies since we all show up to these things, but the mind shouldn’t be left it off our improvement efforts either.
1. Work at Wolfie’s house
2. Upcoming Carpex Q switch week
3. Prayers for a teacher at Herbert Akins (acquaintance of Beater’s wife) who lost her husband to cancer this week.