FNGs: N/A
Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦
The Workout: The MURPH 💪
1 mile buy in
100 Pull-ups
200 Push-ups
300 Squats
1 mile punch out
Thank everyone who has served our country a little respect goes a long way 🪖
Prayer: unspoken PAX’s
PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx
FNG: Hump Day
EC: H1N1
Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO
The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.
Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders
Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery
FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb
I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.
As we were waiting for the clock to strike 5:30 our little circle kept getting big as Pax continued to arrive. This prompted Gump to ask “Are we playing ultimate today?” because we ended up having 19 Pax come out to the gloom at Mutiny, with 4 doing EC, and with that we started with a lap around the track.
EC: LED, Fonzie, H1N1, Messi
PAX: Potts, Modify, LED, Fonzie, H1N1, Messi, Slimer, Noah’s Ark, Gump, FedEx, 16-Bit, Yosemite, Finkle, Snip, Norm, Dauber, R-22, Cha Ching, Venkman
FNGs: None
Warm Up: SSH x 25, Fozie Arm Circles F x 10 R x 10, Imperial Walkers x 10, Punch Up Merkins IC x 20
The Workout: Lined up across the parking lot to do break dancers and bear crawls. Started at the first line with 1 break dancer and then bear crawl to the first line then crawl bear back to start, then do 2 break dancers and bear crawl to the second line then crawl bear back to start, etc….. Went up to 5. We then moysed over to the rock pile to pick an exercise friendly rock. Had the Pax line up on the field for 7 exercise circuits, 10 circuits starting with 10 reps IC with each circuit decreasing by one rep and you couldn’t drop your rock until we all got through the circuit or we’d all be doing 5 burpees OYO. Needless to say one person, not saying any names, kept dropping his rock. The exercises were curls for the girls, shoulder press, tricep extension, rut rows, squats, upright rows, and chest press.
Mary: 6 in hold, low slow flutter, 45 degree hold, windshield wipers, 90 degree hold, heels to heaven, heel taps, Homer to Marge, chiseled cut, Pickle Pounders, HAND
Announcements: Noah’s Ark thanked all the Pax and friends that stepped up to help him and his M trip to the Mayo Clinic which was moved up 3 weeks. 9/11 stair climb
T-Claps (Recognition): All the Pax that stepped up for Noah’s Ark
Prayer: That Noah’s Ark wife gets a true diagnosis and can get on the road to recovery, unspoken. Snip took us out.
As as always thank you for letting me lead. It’s truly an honor!!!
EC: Dawgpound, Emeril, Dumbo, Pablo, Orphan, Garfield, LED, Lucky, Full House, Cowboy, Borland, Banana Seat
FNGs: Pinto
Warm Up:
Announcements: Nada
T-Claps (Recognition): Full House with BT
Prayer:
Double D
Injured Pax
FNGs: Welcome 2 FNG’s. Venkman and Slimer. Father / 2.0 combo
Warm Up: 2 for EC. Half lap around soccer field. Good mornings, windmills, arm circles, hamstring stretches. Middle of warmups a Jeep rolls in. Luckily they were FNGs so spared the group penalty burpees.
The Workout: To small hill. Run up backwards and back down. At bottom do crowd pleasers,1-7 reps. Consists of merkin and groiners.
To wall. BTW shoulder taps while partner does colt 45s. 3 sets of top to mid squat, mid to low squat, full squat. Rotating between sets with partner.
To rock pile. Did sets of 20 IC – curls for the girls, ground pounders and rut rows. Jack webbs1-3 ratio up to 7 sets.
Mosey to tennis courts.
Mary: captain thor 1-4 reps up to 7 sets. LSF, box cutters, heel taps, Freddie mercuries up to 20 IC. Have a nice day!!
Announcements: paddle board pop up AO Saturday Banana Seat with details. Site co-Q needed at mutiny.
Prayer: Dwayne’s wife, r22, all pax health, FedEx wife traveling