Workout Die @ Mutiny
Posting this one late for LipSync – details are very blurry. 12 sided workout die was in play for lots of burpees, SSH, merkins, etc. Did some bearly curling in the back parking lot as well.
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HSHM
The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.
Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.
The New Hill
Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.
Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25
Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)
Jog over to introduce a new hill to the PAX at Mineral Spring Park
11âs with Burpees and Turkish Getâups
55 reps total for each
Back to rails
Dips x25
Mosey back to the flag since we were running out of time fast.
Mary
Boat canoes x10 IC
American hammer x10 IC
Verse – Encouragement and Patience
âNow we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.â
ââI Thessalonians⏠â5:14⏠âNKJVâŹâŹ
Announcements
HSHM, U-turn, AGS, Friday AO’s
Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.
Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.
BS Out!
Civics 101: 535 @ Possum Trot
Warm Up: Â One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills
The Workout:  Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch.  In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps.  PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout:  100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot).  Time constraints got in the way of honoring our 100 Senators.  However, nine additional burpees were perforformed OYO in honor of our Judicial  branch (although one PAX suggested there were only five).  PAX held plank until each set was completed.
Mary: Â PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks. Â Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.
Announcements: Â Bottle share this weekend, see FB for location. Â HSHM preparation and call for support.
Prayer: Â Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…â. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).
2nd F at StickBoys post beat down.
Tremendous honor leading 18 #HIM. Â Faithfully submitted, your Q – Dauber
Wafers
Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.
Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:
R22 Virgin Q
R22 lost his virginity at Kennyâs Grave this morning. 10 PAX got to witness how it unfolded. Wouldnât say it was glorious but there was a lot of sweat. The refrigerant couldnât keep things cooled off for long. Hereâs how things got heated quickly.
Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.
Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.
Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.
Announcements: runs, csaup, wear reflective gear
Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken
D.R.A.C.U.L.A
Pax- Butt Wax, Farva, H1N1, Fonzie, Cowboy, R22, Doc, Peeping Tom, Modify, Pots, The Natural, Double D, Banana Seat, Fedex, LED
Warm Up: Mosey to Concession stand. 10 IC Good Mornings, 20 IC SSH, 10 IC 6-12in arm extensions ( for lack of name), 20 IC Moroccan Night clubs, 20 IC t claps, 10 each Fasio arm circles.
The Workout:
D- Deconstructed burpees. 10merkins, 10 in/outs IC, 10 Squats, 10 Star Jumps
Mosey to tennis courts
R -Red Barcheta. Suicide of sorts. Last court 100 SSH, 3rd court 75 Mountain climbers, 2nd court 50 LBCs, last court 25 merkin
A- ATMs. , 10 tempo merkins, 10 normal merkins
C-Caption Thor. 1:4 ratio up to 10. Situp:American hammers IC
U- Up Downs. Run in place and drop to floor on down.
L-Laney Lu”s – 5 rounds of 10 V-ups and then 10 sec plank.
A- Aiken Legs. 20 squats, 20 lunges 10 each side, 20 star jumps, 20 IC Split Jacks.
Mary:
Announcements: 6:30 practice run at Ting saturday for HSHM. 5:00 am if you want to go early. Virgin Q tomorrow at Kenny Grave
Prayer:Baby Back of Wilmington father with dementia, fedex mother in laws sickness. Safe travels for trick or treat.
Nutcracker 10/30
Pax of 10 showed up for some fun in the cold
Blue Hen, Breach, Brony, Buford, Emeril, Forceps, Norm, R22, Da Business, Flanigan, Moby
Warm Up: Run around the front of the school to the side parking lot, circle up for 20 reps of Imperial Walkers, Hillbillies, Good Mornings Merkins and Side Straddle Hops
The Workout: Partner up for stations.
Station 1 Tire drag around the side parking lot, this was the timekeeper. Once the tire dragging group got back it was time to rotate stations.
Station 2 (Cynder block) Partner 1 groundpounders, pass the cinder block after each overhead press.
Station 3 (BattleRope) round 1 double arm waves, round 2 double arm slams, round 3 back to waves. Partner 2 LBC’s
Station 4 (Fire Hose) Round 1 Overhead press, Round 2 Bicep curls, Round 3 Tricep extensions
Station 5 (Big Tire) Round 1 sumo squats with tire, partner 2 does plank hold, round 2 partner squats with the tire, round 3 partner tire flip.
break in the middle for 20 reps of LBC’s Lo SLow Fludder and Freddie Mercurys
Mary: Carry all the gear back to Breach’s truck
Announcements: Midget looking for some runners for a run in downtown on Sun
Prayer: Reinforce the message of being grateful for what we have and not forgetting to say thank you. Try to say thanks to someone for doing something nice for you.
U Turn BB
28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse
Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:
4 Corners
6 PAX came out to get quickly warmed up with a full moon workout. Details fo ya below.
Warm up extended lap stopping at various spots for exercises.
SSH x20 IC
Plank jacks x20 IC
Good morning x10 IC
Cotton pickers (proper form) x15 IC
Stretches
4 Corners on the courts
Cone work on sidelines and ladders on end of the court.
Exercises in each corner, 4 laps, cones and ladder agility while advancing to next corner.
C1. Standard merkin x 15
C2. Bobby Hurleyâs x15
C3. Burpees x10
C4. Jump lunges x10 each leg
We came over to the rock pile where the brand new state of the art cinder blocks were left. Come to find out somebody needed them more than us or they just walked away. So we grabbed some rocks instead.
Rock curls x15
Peter Parkerâs Praises (hallelujahs) R then L, 1:4 ratio
Rock curl repeats
Baby dips on curb 20 then 20 again
Rock curl repeats
Wide Dirkens on curb. Chest touches ground
Mary
Freddy Mercury x20 IC
4-corners x10, reverse it x10
Reverse LBCâs x10 IC
Verse about giving back
âHe who gives to the poor will not lack, But he who hides his eyes will have many curses.â
ââProverbs⏠â28:27⏠â
Quick thought on making sure we are taking care of others. Lots of opportunities today as well as the holiday seasons coming up to share the love and wealth.
Announcements
HSHM coming soon, CSAUP on 12/15 in South Wake, F3 brew share coming up
Prayers
Joyce (16-bits friend) lost her battle with cancer last week at a young age, Martini’s mom is battling cancer, DD’s dad and family, Crab Legs, State Troopers family that was killed, all those still mending from the storms
Kenny’s Grave will have a virgin Q happening next week. Come by to find out. Missing some faces and numbers are low but the effort is still increasing. Great work put in by those that came out today.
BS Out!