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Rockin’ n Blockin’ a Mutiny

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FNGs: None

Warm Up: As the half past the hour drew near 16 Pax stood wondering in the gloom with mumble chatter of where oh’ where might the Q for the inaugural Red October Kettlebell workout be. Low & behold Dauber comes in near sideways at 29 past the hour. As today was “The Day” to christen the new AO alongside Mutiny we were to warm up and embrace Mary all together in good fashion. YHC called out to said Q across the way and then instructed the Pax to a 5 Burpee OYO in keeping with SouthWake’s tardy policy.

Sprinkler was on edge chomping at the bit for the signal to take warm up from there. Off to a quick lap around the field then back to parking lot for a sprinkling of SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers, & Fozio AC forwards and reverses. Here is where the group splits and Dauber drags his prey off to the tennis courts for an inaugural can of kettle bell whoop arss!

The Workout: Sprinkler & YHC co-Q’d the block work laid today. A few rounds of around the waist, curls for the girls, high knee step ups, overhead presses, rut rows, quick feet, elbow planks w/opposite leg lifts, uneven merkins, reclined chest presses, tricep extensions, wonder bra’s, parking lot block bear crawlin’ Indian run, single parking space block pushin’ burpees increasing by 1 at each line by 5 spaces, a final round the horn 10 count of  block exercises called by the remaining 8 Pax.

Mary: Merged back with the weary kettle beller’s for a date with Mary. Led by YHC started with a round of 1:4 Jack Webbs up 10/40, box cutters x 20, low slow flutters x 50.

Announcements: Christmas party coming up likely at Pablo’s place.

T-Claps (Recognition): To Sprinkler for being volunteered by YHC to co-Q his first workout last week and stepping up and doing a magnificent job in the gloom this morning.

Prayer: 16-bit dealing with some possible blood clots in one of legs, Quiver’s job situation, unspoken. YHC took us out in prayer.

We’re not coordinated enough for that

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FNGs: None – but return of cotter Sputnik from Raleigh who had been 2 years since his last post and now resides in the springs. Welcome back!

Warm Up:

Breakdancer x10 IC
Tappy taps x10 IC
Good morning x10 IC
Mosey lap around lot
Frankenstein kicks
But kickers

The Workout:

Circle up for pass the bell – 50lb bell gets passed around a tight circl with pax in squat hold. When the bell gets to you you overhead press it once. We went counter clock wise.

Parnter up based on kettle bell weight and mosey to the end of the parking lot with one bell per pair

Modified beep test
Start at end of lot
Partner 1 does KB swings
Partner 2 sprints to end of lot and back
Swap and repeat
First round – 80% max speed (your partner’s swings should give you a judgement on if you’re speeding up as we keep going)
5x Yurpees – thank Emeril for digging this one out of the exicon. It’s a burpee with a clap merkin at the bottom and two tuck jumps at the top instead of the jump clap

Repeato sprints – second round 90% speed
3x Yurpees
Plank hold IC x20
Third round – 100% speed

Circle up for pass the bell again – this time clock wise

Mosey down to amphitheater with one bell per pair (apparently some confusion here…..)
Drop bells on amphitheater and get into the grass for an experiment

Groups of 3 – barrel rolls while chopping feet. This went very poorly. Emeril almost took Dawgpound out at the knees in our group. Some groups were too chicken to get grass on them. Either way, this one can go away to never come back. As Dawgpound said later “we aren’t coordinated enough for that”.

Back into groups of 2
Partner 1 does bttw
Partner 2 does 10x turkish getups.
Swap and repeat. There was some modifying here to sets of 5 getups at a time. Modify as needed.

People’s chair while waiting for the six.

Repeato turkish getups and bttw going to 6 getups this time

Mosey back to parking lot with instructions to get the heart rate back down

Circle up for pass the bell – 2 loops both directions

Thunderstruck – side straddle hop during the song, burpee every time you hear thunder or thunderstruck
Mary:

All holds 10s
Plank
One arm up plank (once each arm)
One leg up plank (once each leg)
Same side arm and leg up (once each side)
Yoga
Runner’s pose
Pidgeon pose
HAND (Have A Nice Day)
Announcements:

See slack/FB.

New Kettlebell AO starting Monday in Fuquay – same site as Mutiny.
T-Claps (Recognition):

Sputnik for getting back into the gloom!
Prayer:

Scout’s family. Dauber’s daughter and all other HS seniors figuring out their path forward.

POTS Virgin Q

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13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history).  Very little mumblechatter at this one…..

FNGs: None in sight, unless you count Dauber making his TBD debut.

Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.

The Workout:

  1. 4 Corners around the parking lot:

1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).

2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).

3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).

4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.

Squat hold for the six at end of every round.

  1. Moseyed to Picnic Pavilion, paired up;

1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.

Mary:  Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others.  Just when we thought it was over, POTS added more burpees for good measure.
Announcements:  Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event.   DoubleD took us out.

My name is… My name is… My name is… Chubby Dawgpound

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Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.

EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs:  Does Midget count???
Warm Up:

Did a quick lap around the parking lot for it was a cold morning.  Then everyone grab there bell and we made our way to the playground.

Circled Up for the following:

Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse

The Workout:

Started things off with a couple of full body kettlebell exercises.

3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm

Next we took a quick jog to the Pavillon to grab a spot at the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

After the wall sit circuit it was time to get into some legs

2 Rounds of Single Arm Cleans and lunges.  This is an incremental exercise.  We start with doing 1 clean each arm then one lunge each leg.  We then increment from 1 to 5.  All the cleans are done first and after they are completed we move to the lunges.  I personally felt tired at this point.

Next we took another trip to the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

We can back for another flow.  This one was a straight leg deadlift, clean, and clean squat.  We did two rounds of this flow with 10 reps.  During the second round I asked everyone to partner up.  I wanted us to get some work on the pull ups.  I am personally awful at pull ups and need to get better.

Each pax had two sets on the pulls ups.  I personally want to thank Lucky for pushing me here.  I need it.

Next I wanted to move into some chest/back exercises.  We started Bridge Alternating Chest Press.  The mumble chatter really picked up here.  I felt like the workout intensity was not hard enough at this point.  So we took another trip back to the wall.

This time was a bit different. We did two rounds of the following.

5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.

After this was completed we went back to the playground for Mary

Mary:

Midget Flow.  Only time for one pass.

Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)

Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th

T-Claps (Recognition):  Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:

Girl in Holly Springs that was hit by a car
Health for all pax

Tiger War

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It was  a brisk morning rolling into  TigerBlood with a good crowd ready to get after it.  After a quick check for FNG’s the PAX were off to get things under way.

FNGs: nope

Warm Up:

Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way.  The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20.  Mosey behind the schools making our way to the far parking lot next to the elementary school.

The Workout:

War

The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot.  The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…

Each group had half a deck of cards.  One person from each group took turns pulling a card.

Round 1:

  • Diamond – LBC
  • Hearts – SSH
  • Spades – Squat jumps
  • Clubs – Boat Canoes

The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number.  Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete.  Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war.  Peak Week just lost and the penalty was 10 burpees for his team.

Round 2:

  • Diamond – little baby dips on the curbs
  • Hearts –  Star jumps
  • Spades –  merkins
  • Clubs –  SSH
  • Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back

Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card.  One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.

With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back  to the parking lot for Mary.

Mary:

Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.

Announcements:

SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January.  He also mentioned starting a small group bible study  in the new year.  More details to follow.

Prayer:

Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.

It is always good to get out and lead the group.  Watch out for the Joker in the future.

Core Principles

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South Wake has a new champion when it comes to worn out shoes. Yogurt comes rolling in at 5:28 with what appeared to be remnants of a pair of Brooks or Asics. Toes were protruding through the toe box and the sole barely attached, flapping away as he ran. Less than ideal running shoes, perfect shoes for the weather; yet Yogurt lets out an “OH MAN’ when splashed with water leading us to believe he brand new shoes were ruined. 

EC: Pikachu, Aquaman, Katniss, Skidmark

FNGs: None

Warm Up: Mosey to the far side of the soccer field for the following exercises which shall from this point forward be known as the base exercises (in this backblast only).

  1. 10 merkins
  2. 10 Plank Jacks
  3. 10 Squats
  4. 10 Jump lunges
  5. 10 WWIIs
  6. 10 American Hammers

 

The Workout: 3 laps around the soccer field track doing catch me if you can run with a partner. Partner 1 runs out and Partner 2 does 5 Jump Squats then tries to Catch Partner 1. 

After fist lap the pair completes Base Exercise 1 & 2

After second lap base exercises 1, 2, 3, & 4

After 3rd lap base exercises 1,2, 3, 4, 5, & 6. Pick up the 6 and mosey to Stinson by the entrance to the parking lot.

Indian run to the entrance to the upper lot – 10 burpees. Indian run back and base exercise 1 & 2. Indian run to the upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, & 4. Indian run to upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, 4, 5, & 6. Mosey back to upper lot with a small loop to get 3 miles. 

 

Mary: Plank hold for 4 minutes. During plank hold Q reviewed with pax the mission of F3 and the core principles. COT was also mostly completed in Plank position. Count-a-rama, Name-a-rama in reverse), and announcements were completed while the Pax were holding plank.

 

Announcements: CSAUP coming up in December. Squatter 2 year anny Q at Thunder tonight – no running

 

T-Claps (Recognition): The 5 other guys that posted and allowed me to lead.

 

Prayer: Bernie and his family.  Great to see Shredder back out recently.

More of a 3rd F than a prayer but YHC brought up that we don’t forget why we come out and what F3 does for us which is why I like to include the mission and core principles into the workout. Unfortunately, today I ran out of time during Mary because I was going to ask Pax while they were holding Plank what F3 means to them. We always talk about picking up the 6 when we are running but do we get the 6 at other points in other aspects of life. If I ask a Pax what is the mission of F3 South Wake and they don’t know, does someone jump in and help them out, do we offer guidance, encouragement, or do we allow them go at it alone, arms tired, struggling to get breath, and then the Q asks them to think clearly and talk. F3 is more than a workout. It’s about body, mind, and spirit. If you read this backblast please comment on Slack under 3rd F the Pax most influential to you, the guy who always seems to pick you up, if they know it or not. Aye!

Welcome Midget Flow

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Yoga EC: Dawgpound, Emeril, Lucky
EC: Deadbolt, Mookie
FNGs: Sadly None
Warm Up:

Took the workout to some sunlight. I know now its artificial light. I just thought maybe the sun came out a bit early for Crazy Ivan.

Circled up for the following:

Side Straddle Hop
Fazio Arm Circles
Good Mornings
Daisy Pickers

Kettlebell Swing Progression:
Bell against stomach
Two handed swing
One Arm Swing
Traveling Swing

The Workout:

I brought back some of my favorite flows from the past. Plus I created my own flow and the pax changed the name of some of the Mary Flow and gave it a name.

Flow 1:
Row Right Arm
Kneeling Clean Right Arm
Press
Stand
Row Left Arm
Kneeling Clean Left Arm
Press
Stand

Flow 2:
Clean
Squat
Bicep Curl
Stand
Press
Tricep Curl

Flow 3: (Dawgpound Flow)
Pushup Right Hand on Bell
Across Row with Left Hand
Snatch Left Arm
Pushup Left Hand on Bell
Across Row with Right Hand
Snatch Right Arm

5 total Reps Flow 1
Side Straddle Hop
5 total Reps Flow 1
Mountain Climbers
5 total Reps Flow 1
LBCs

5 total Reps Flow 2
Side Straddle Hop
5 total Reps Flow 2
Mountain Climbers
5 total Reps Flow 2
LBCs

5 total Reps Flow 3
Side Straddle Hop
5 total Reps Flow 3
Mountain Climbers
5 total Reps Flow 3
LBCs

Mary:

Midget Flow:
Midget Love Handles
Midget Cookie Pouch (Sternum Pull)
Midget Standups (Mini Turkish Getups)

3 rounds of the Midget Flow

Announcements:

Picnic October 12th

T-Claps (Recognition):

UTI with breath taker

Prayer:

All Pax training for something
Unspoken Prayers

What is Morning Wood?

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Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.

Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field

Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches

The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.

Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups

Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.

(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND

Announcements:
FB slack, CSAUP Odyssey, Norms departure

Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken

Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!

BS Out!

What a Playlist!!

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The music was fantastic choice this week.  I have already been contacted by numerous Pax for the playlist so here it is:

EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss
Yoga EC: Dauber Emeril Dawgpound
FNGs:  Maybe next time
Warm Up:

Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull

The Workout:

3 Turkish Getups Each Arm
7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

At this point a challenge was laid.  If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.

Well we all failed.  It was then modify for the last 30 seconds.  I think we failed again, but I was feeling generous.  The pax decided on no Turkish Getups.

7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

At the end of this round the exercise was Mountain climbers.  Like the ones we did in high school where the foot moving forward actually touches the ground.  Though looking at this video that isn’t what see is doing.  I guess I was taught incorrectly in school.

When doing it the Dawgpound way it makes the exercise a bit harder.  Well we failed here too.  Couldn’t muster two minutes.  I was though feeling generous again.  The pax decide on no Mickey Mouse pushups.  I don’t know why they didn’t choice Turkish Getups again.

3 Turkish Getups Each Arm
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

Mary:

Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching

  • Downward Dog
  • Hip openers
  • Pigeon Pose
  • Runners Poss

Have a nice Day

Announcements:

Paradise City Fitness challenge
October 12th Family Picnic

T-Claps (Recognition):
Prayer:

All Pax in recovering from BRR and Stair climb.

Mind the Elbows

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FNGs: none
Warm Up: SSH x 15, Daisy pickers x 10, Imperial Walkers x 10, Hill Billies x 10, Fozio Arm Circles x 10/10
The Workout: Started out with a little mosey over to some picnic tables in front of the school. There, we gathered for urkins, durkins and dips, 10 each. Next was a light jog (being mindful of post-BRR/stair climb people) around the drop off lane and back to the picnic tables for round two. Rinse and repeat for a total of 5 sets.

Next, we went over to the loading dock where we split into groups of two. One group held balls to the wall while the other did LBCs. 15 count the first set but YHC decided that wasn’t long enough so we increased it to 20 for the remaining four sets.

Mosey over to the back parking lot. There, we did 15 catalina wine mixers. Jog over to the other end for 15 WWIIs. Rinse and repeat. On the second go round, Snap had the brilliant idea to move the wine mixers to the side walk as the parking lot was tearing up our elbows. Tiger Blood earned its namesake, at least in YHC’s case. On the fifth and final round, YHC dropped the count to 10. Mosey back to main parking lot for Mary.
Mary: Merkins x 20, Plank x 10 count, Pike Merkins x 10, Pickle Pounders x 10, Homer to Marge x 10, LBCs x 10, American Hammer x 10, right-over-left/left-over-right stretch. Have a good day!
Announcements: Run with the Police 5K/10K/5K Ruck on Sept 28th – F3 gets 20% discount (see Slack for details).
T-Claps (Recognition): Everyone that was able to make it out to the stair climb yesterday. Over 250 PAX strong!
Prayer: prayed for any unspoken