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Mutiny Rock Work

/in /QIC:
PAX: , , ,

FNGs: none

PAX: @Pumps, @Double D, @Finkle, @Abacus the OG
Warm Up: Mosey around the soccer field track with butt kickers, high knees, and karaoke. Ran forwards and backwards at a diagonal up and down the hill at the track.
The Workout: We travelled down to the rock pile and grabbed a fine specimen and went to the round-a-bout for some rocking around the clock exercises with rocks.  We completed one and a half times around the clock.  After each exercise we traveled with our rocks by doing lunges.  Rock exercises were rut-rows, rock merkins, try’s for the guys, curls for the girls, wonder-bra’s, bus drivers, overheads, LBC’s with rocks, and skull crushers.
Mary: Reverse LBC’s, E2K’s, Low Slow Flutters, Protractors, and Yoga stretches
Announcements: June Challenge
T-Claps (Recognition): Abacus and Finkle completed EC
Prayer: Prayer for hurt and recovering PAX and their family members.

The Chute

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Prison Yard broke out only to find a hill that repeatedly punished them. They call it “The Chute” on strava. Switching things up from circuit training or classic bootcamp, we punished our legs at today’s WOD. Here’s what we did.

Mosey down to lower lot for a warm up.
Good mornings x10 IC
SSH’s x20 IC
Frankensteins x10 IC
Copperhead Squats x10
Copperhead Merkins x10

Cross the street to the greenway that went a long ways and down. Roughly a qtr mile to the bottom of this long hill.
Long @$$ 7’s YHC called it.
Morning Wood at the top and 8 count Absolutions at the bottom
Indian run between so we can stay together.
We made it down easily the first time but on the way back up some guys started thinking “Is BS serious?”
We ended up getting 4 trips to the bottom before YHC called for a modification so the PAX would be able to walk that day.

We moseyed over to the front of the club house for some other fun.
Baby box jumps x20
Dips x10 IC
Dirkens x10
Rinse and Repeat

Gathered back at the flag for Mary. PAX went around the circle calling an exercise.
Finished up with a nice stretch.

Great work today from the PAX. Thanks for letting me lead such a strong group.

BS Out!

Uptown Funk

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The last two time YHC Q’d at Possum Trot I was either solo or there was one other man there so imagine my delight when I pulled in this morning to find 5 other cars parked and waiting.  A good crowd came out to get strong together and to bring a new brother in to the fold.  I was “looking forward” to this workout for a couple days and was excited to see how it played out.  Hopefully everyone enjoyed their time this morning.

FNGs:

Welcome Rocky Road!

Warm Up:

After the disclaimer was given we did a  quick warmup lap around the tennis courts and then circled up for our warmup.

20x SSH IC

10x Sir Fazio Arm circles forward and reverse IC

10x Windmill IC

10x Daisy Pickers IC

10x Frankenstein IC

10x Imperial Walker IX

The Workout:

We moseyed to the gate at the top of the road that ran down along the ballfields where YHC described this morning’s fun.  The exercise I had come up with I was naming Build’em Up Ultracides.  The format was simple.  We’d do 5 count exercise and then run to a spot where we’d do those 5 again and then 10 of another.  We’d run back to the start where we’d do the 5, 10, and then 15 of another.  Run to a farther spot and… you get the picture.

The exercises were:

5 – Burpees

10 – Merkins

15 – Turkish Getups

20 – SSH

25 – American Hammers

30 – Squats

Our running points were (obviously) at the gate to start, then to the concession stand, back to the gate, down to the playground, back to the gate, down to the end of the road, and then back to the gate.

Once we got all the way to 30 we started to work our way back down, removing an exercise each stop.  We swapped the Turkish getups and merkins for time’s sake.  Even with that we didn’t get all the way through and ended with a 15 count.  I was pretty sweaty and didn’t feel like we lost anything so we headed up to the tennis courts for

Mary:

Circle up in the tennis courts for :

10x LBC

10x LBC with knees to the left and then to the right

10x LSF

10x Box cutters

Announcements:

Trash pickup this Sunday at the Prison Yard/Needmore Ruck AO site from 7-8.  Reach out to LED or Sprinker for more details

Sleep in Heavenly Peace eagle scout bed build upcoming and then need help.  More information to come on this.

Prayer:

Fram’s friend Randy from his small group who is dealing with cancer

YHC’s coworker Alan who is also dealing with cancer as well as surgery complications

YHC and my family.  It’s been a rough year filled with COVID, stress, mental health concerns with the kids, and struggling motivation for me

 

I hope you all enjoyed this morning as much as I did.  For as much as I’ve been struggling this year I always feel so much better after getting out there and seeing all your smiling, sweaty faces.  Expect to see more of me as I turn this year around, starting today.

 

Always an honor

010000

Prison Yard Mini Heist 2/8/22

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up: SSH, Frankenstein’s, Hillbillies/Imperial Walkers (Moseyed and explained the heist)
The Workout: One PAX to perform heist at a time. Start at parking lot entrance at top of hill. Tire drag entire way through course. 1. Lunge walk to Tire flip, 2. Tire flip to 3. sledge swings (20 reps), Mosey to 4. OH press 40lbs kettlebell (30 reps), Mosey to 5. Curls for girls (40 reps) this is midway down clubhouse hill, Mosey to entrance tree at bottom of hill. 6. 50 rope individual rope slams. Run with tire dragging back to start at top of parking lot.  Support PAX did Bear Crawls, all styles of merkins, Crab walks, all styles of abs, Shoulder taps and supermans, SSH, Fast feet and always made sure solo tire drag PAX did NOT finish alone.
Mary: No time
Announcements:  check slack
T-Claps (Recognition): All who finished it.
Prayer: Unspoken and YHC took us out.

Bad form burpees according to the FV J. Larsen Creeper

/in /QIC:
PAX: , , , , , , , ,

FNGs: none

PAX: @Pumps, @Florence/Flojoe, @Warbucks, @Finkle, @Sprinkler, @Pots, @Sunshine, @Gamecock, @Martini
Warm Up: Mosey over to the basketball courts.  Followed by SSH 20 count in cadence, 10 walkouts, 10 good mornings in cadence, and imperial walkers 10 count cadence.
The Workout: I was a good boy last year, so Santa got me some new F3 toys to share.  We had 5 different stations and broke up into 2 teams of 5 and 4.  The stations were the “dice of death”, slam ball, jump rope, agility and sprints, and the battle rope.

While one group was the timer at the dice of death doing burpees, squat jumps, lbcs, SSH, and other various activities the other team was doing the other stations and then we would switch after three exercises were completed with the dice.  We did 4 rounds.  Little did we know that that morning in the gloom we would be come the talk of the town.  Apparently, our friend James Larsen videoed us doing burpees and wanted to give some critique on Facebook all the while it became a fantastic PR stud filled stunt for F3 in Fuquay.  It’s too bad we didn’t give them the full show with some pickle pounders and monkey humpers…James my friend, if video taping guys working out at 5:45 in the morning is your thing come back next week for some great footage!
Mary: Merry go round.  Thanks @sunshine for the monkey humper addition in cadence to 30 lol.
Announcements: Q source happening on Wednesday evenings at 6:45.  check slack for details.
T-Claps (Recognition): Special recognition to the Larsen Creeper for his award winning video footage.  https://fb.watch/amCz6mhtUj/
Prayer: Several job interviews, Sprinkler and family, Pots’ dad recovering from covid, and Pots’ cousin with tumors and treatment for them.

Day 4: 5 Days of Fankle

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PAX: , , , , , , ,

FNGs: none

PAX: @Pumps, @Pots, @Finkle, @Florence/Flojoe, @LED, @Fonzie, @Deuce, @Sunshine
Warm Up: Mosey around the parking lot and at each corner of the parking lot we stopped to do 2 warm-up exercises.  Daisy pickers, Sir Fazio Arms f/b, mountain climbers, Hillbillies, Imperial walkers, Finkle kicks(hairy rockettes), the goof ball, etc.
The Workout: 1st Event – 7 of diamonds.  Did an exercise at each corner incrementing the next exercise by 7.  7 merkins at each corner, 14 burpees at each corner, 21 American Hammers at each corner, 28 lunges at each corner.

2nd Event – Apple Turnovers with 10 count in cadence monkey humpers at each end of the parking lot.  Turnovers were bear crawl 3 parking spots then turn over to do crab walks the same.
Mary: Low slow flutter, Homer to Marge, Pickle Pounders, spitting cobra, downward dog into pigeon.
Announcements: CSAUP ‘The Judge’ on Saturday at 6 am.
T-Claps (Recognition): 7 for EC this morning.  Great work gents.
Prayer: PAX who are dealing with injuries and sickness, @Fonzie’s extended family.

Day 2: 5 Days of Fankle, The Mystery and History of Ray Finkle

/in /QIC:
PAX: , , , , , , ,

FNGs: none

PAX: @Sunshine, @Pumps, @Pots, @Finkle, @Martini, @Florence/FloJoe, @Bobby Boucher, @Warbucks
Warm Up: Mosey around the park track then circled up for 10 SSH, Daisy Pickers, Good Mornings, Sir Fazio Arm Circles f/b and Michael Phelps in cadence.
The Workout: First event was 4 corners in the parking lot and at each corner YHC shared historical facts about the real Ray Finkle aka Uwe Detlef Walter von Schamann.  As usual Hollywood has twisted the facts about this fictional character.  After a deep dive into the history of this modern day marvel “Finkle” we find a true champion and a culprit!  Back to the workout…

At each corner we did a prescribed exercise.  Round 1 was 4X4’s (4 burpees into plank then 4 merkins, 4 mountain climbers, and back up), lunges – 10 each leg, alternating shoulder taps in cadence to 10 and ending with Bobby Hurleys.  Round 2 was Boat Canoes, Crab cakes, Jack Webbs (set of 4), and star jumps.

2nd event was getting personal under our newly rehab’d pavilion.  We did 2 sets of gyno-crunches, procto-derkins, and step-ups 10 each side.

3rd event was California Rolls down at the wall.  We did sets of 10 Irkens and dips R/R till we reached the end of the wall.

Finkle Facts: 

  1. In the movie Ace Ventura: Pet Detective the character Ray Finkle is in reality Dolphins kicker Uwe von Schamann.
  2. Uwe Detlef Walter von Schamann (born April 23, 1956) is a former professional American football placekicker.  He played for the Miami Dolphins of the National Football League, from 1979 to 1984.
  3. In the real Super Bowl XIX, Von Schamann made three field goals and an extra point in this game.
  4. In the movie Finkle missed the game-winning field goal in a fictional Super Bowl XIX. The latter play actually occurred six years later in Super Bowl XXV by the Buffalo Bills kicker Scott Allen Norwood.  The real culprit…
  5. Norwood’s field goal range was unusually short for a professional kicker and he had difficulties in converting field goals over 40 yards throughout his career, especially on natural grass (the Bills’ home stadium used AstroTurf, which mitigated this issue).
  6. Super Bowl XXV, which was played on January 27, 1991, cemented Norwood’s name in football history when he missed a 47-yard field goal attempt with 8 seconds left in the game, giving the New York Giants their 2nd Super Bowl victory, and started the Bills’ string of four consecutive Super Bowl losses. This kick was made famous by the “wide right” call by the TV announcers. Later video analysis revealed the holder mistakenly aligned the laces to the right, thereby positioning the kicked ball to fade right once in the air.  Hmmm…interesting…Although the Bills signed Björn Nittmo as Norwood’s potential replacement in the 1991 offseason, Norwood remained with the Bills through that season. The Bills returned to the Super Bowl and Norwood was perfect throughout the postseason, including a 44-yard field goal that served as the decisive margin in the AFC Championship Game against the Denver Broncos.
  7. What was the dolphin’s name in the Ace Ventura: Pet Detective Movie? Snowflake
  8. What was Ray Finkle’s other name in the movie? Lois Einhorn
  9. Who did Ray Finkle murder in the movie? Roger Podacter, the Dolphin’s head of operations.
  10. The name of the mental hospital that Ray Finkle escaped from was named Shady Acres Mental Hospital.
  11. The mental hospital where Ventura goes undercover was named Shady Acres as a play on the name of director Tom Shadyac.

Mary: We did round-robin style with a mixture of abs, stretches, squats and the Sweater Fox (Boxcutters) decided to show up again to torture @Warbucks…
Announcements: CSAUP on Saturday, December 11
T-Claps (Recognition):
Prayer: @Bobby Boucher’s M is looking for a new employment opportunity, @Farva’s back injury, @K I T T Y L I T T R and M recovering from sickness.  Remember those who need hope during the Christmas season.  Be the salt and light our community needs fellas!

Block Day at Disney

/in /QIC:
PAX: , , , ,

FNGs:Nope

Warm Up:
Warmup lap, Good mornings, SSH, Windmills, Sir fazio arm circles, Michael Phelps

The Workout:
Mosey’d over to the bushes and retrieved a block for each PAX.

Thang 1
2 teams line up in the parking lot. 1 pax runs to other white line with block and does 5 Man Makers (block burpees)
While remaining PAX do alternating exercises (10x):
-10 block thrusters
-10 merkins /coupon
-10 BBS w/coupon.
After finish, we did 20 Block swings for the loser penalty, but everyone did them.
Rinse and repeat.

Thang 2
Cusack block around island and each time you meet your partner, do the following exercises (1 exercise per stop until all are done)
Block Burpees – 5
LBCs – 10
Imperial Walkers – 15
Block Merkins – 20
Plank Jacks – 25
Squats – 30

Thang 3
Blocktanamo x2 rounds (hold out block while PAX push down (r1) or up (r2)
Guantanamo x2 rounds

Mary:
Alphabet abs
Plank hold while discussing the mission of F3 and core principles

Announcements:
Holly Fest, HS Food Pantry Thanksgiving donations

T-Claps (Recognition):
Pumps for coming back out.

Prayer:
UTI’s uncle, Abe’s MIL

As promised a never done before F3 workout Indoors! Basketball full Court!!

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PAX: , , , , , , , , , , , , , , , , , , ,

Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

9 PAX put in the work

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Decided to do something a little different at Mutiny. I had scoped out the greenway and found out that there was plenty of things to do along the way.

FNG: None

Warm Up: Dauber warmed us up with several exercises.

Workout: Moseyed to the end of the soccer field where the Greenway begins. Started out with Carolina Dry Docks IC. Headed down the Greenway and stopped at the bridge for Dips, and Derkins. Moseyed to Hwy 55 crosswalk and ended up in the PVA.

Lined up on the car bumper stop and from one side of the PVA to the other we did the following:

In between we Bear Crawls, Crawl Bears, Lunges

On each side we did exercises: All Ab related. Moseyed back for Mary but not before BTW and wall sits.

Mary: Various exercises

Announcements: CSAUP 6:00 am Hilltop Needmore Park

Prayers: PAX injured, Unspoken

Honor to Lead!!