Posts

Audible at Mutiny

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

FNGs:  none BUT welcome back Snip!

Warm Up:  Run around the pitch.  Circle up for Michael Phelps, 25 SSH, 10 daisy Pickers, fozzio Arm Circles (F/B), HB, IW, Static Arm stretches.

The Workout:  Q showed up on time with a game plan but was not feeling it; shared his concern with Gump.  Immediately called an audible from a boot camp workout with rocks to a game of Ultimate Frisbee!  Dropped Frisbees and Frisbees out of bounds resulted in 3 rep exercises (various).  Scores resulted in 10 count exercises.

Mary:  Each PAX called out a core exercise ranging from Pickle-pounders to American Hammers.

Announcements:  CSAUP (Greenville), Salamander game, BRR Training…See Slack/FB

T-Claps (Recognition):  Norm – two weeks of Army training completed.

Prayer: Horrible murder-suicide tragedy in Norm’s Unit; Injured PAX; Silent prayers; Family members with cancer.

EC:  The Natural

Always an honor leading such a fine group of HIM!

Wish It Was Just a Little Hotter…Not

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

It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

That was the Warm-up?

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

Answering a call on FB, this HIM stepped up and led 15 PAX at Mutiny on this glorious humid morning.  Thank you FedEx/LipSync for the opportunity; always an honor to lead you men.  Arrived with 2 mins to start, planted shovel flag, showed the PAX my kid’s old Dora the Explorer towel for some motivation and promptly began beat down at 0530.

FNGs: None

Warm Up:  Jog around track.  Circle up for SSH, Cotton-Pickers, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles, Static stretches.  Q, coming off a 2 week hiatus from the gloom, mixed up a few exercises (names) but stayed on course.  Dropped down into a 10 count merkin, throwing in some R/L arm raises, R/L leg lifts and proceeded to rinse and repeat 4X after moving 90 degrees after each set.  And THEN the workout began.  Shoulders burning.

 

The Workout:  Mosey to snack shack for Australian MC, People’s Chair Both 10CC, Rinse and Repeat.  (Very slippery). Mosey to parking lot, quick feet on curb switching from R-L foot lead foot halfway down parking lot.  Squat hold for 6.  Frankensteins to the round-about.  PAX grabbed a piece of curb in plank position and began an Indian run in the plank position moving to the right initially (side to side), back to the left, right, left until shoulders were shredded.  Mosey to the rock pile for medium or smaller rock.  Lined up in one line on soccer field.  Executed the following rock exercises (10 count/10 count cadence):  curls, triceps extensions, rut-rows, bus drivers, goblet Squats, O/H presses, O/H Squats, side to side.  Took 5 steps in between each set making our way to the other side of the pitch.  Dropped rocks.  Jog to the center pitch, come back; jog to the end of the pitch, come back.  Rinse and repeat rock exercises however, Q had PAX move to the right 2 or 3 spaces in between sets changing their rocks.  John Cusack to the center point in field.  On your six.  Executed the following rock exercises:  chest press, skull crushers, H2M, WWII, LBCs, 6 inches, 45 deg, 90 deg, (leg lifts while holding rock above chest or extended over head).  John Cusack to rock pile.  Squat hold for 6.  Run sideways L/R back to the tennis courts for Mary.

Mary:  Yoga poses and have a nice day.

Announcements:  Sasquatch- See FB/Slack.  Deadbolt 5 yr anniversary this week; Gump’s 4 year celebration this week Q ing multiple sites.  Funeral/wake for Double D’s Dad today in Garner at 11:00 am.  PAX – please use q-sheet sign-up

T-Claps (Recognition):  all the PAX who gave 100% today

Prayer:  Double-D’s dad passing; Noah’s Ark’s M (illness/rest for family); PAX injured; PAX family.  Q took us out in prayer.

Life Lesson Naked Mole Skin

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

Sprung out of bed and was ready roll, and no better way than have the opportunity to have your teenager run into the workout. Would never imagine doing that in the past. So thank you to this amazing group of guys-#goobers/ #fritter
Yellow card and I had discussed the game plan for the workout. Had a friend drop a cooler- full of drinks ( water/ Gatorade) so yhc can take to workout but we were planning on running 3.6 miles from home front to PT, so that did not happen 🤪. Texted emeril to grab/ bring some water and of course he stopped and got some cheap ass water. Thank you
Parking lot was full and we rolled in right at 0523, rest of the 10 guys were just coming back from the EC run.  Thx, grabbed 2 tires and rolled them just like he use to back in the day, as a toy, all he could afford while in 3rd world country.
Set the stage/ tires- dawg # brought the rope( thank you). Dawg was very excited about carrying tires and ropes etc but he had no idea his perfect workout may not happen ..

Fartsackers: dumbo/ wacka wacka/ wallaby- pablo knew it would be a hard workout so he sent his M on a work trip – (great excuse).

EC: Dawgpound, Buford, Cowboy, Emeril, BB-8, Brony, Blue Hen, Banana Seat, Peak Weak, LED, H1N1

FNGs: BB-8
Warm Up:

It is 0530- disclaimer was done and we ran to storage unit and did the following warmup exersice.
Sshx15, smurf jacksx15, sir fazio x 15(backward/ forward), imperial walker/ hillbillies x 15.
The Workout:

We lined up went for a ‘burpee mile’ waited for the 6th ofcourse through the hood that we never visit and behind aviator etc. we never know, we may pick a guy up. We also did burpees in honor of Bernie, in front of aviator bar (that fun night after the ruck). Emeril announced that we were 20 mnts in and we did the count off, stove pipe thought 10 count.. but no No no, no 10 count, this is not a (DD) workout, so we did 5 burpees to punish our selves. We also did 5 burpees since dumbo fartsacked and 5 in honor of my good friend puddles.
Break off in group of 5, one guy pulled the tire/ carry the tire and flipped the tire, while rest of the group did Ab exersices.
We still had 15 mnts, run to the tennis courts, of course dawg was salty but not as salty as he was at whiplash, since he did not get his fix of tire flipping-

Tennis courts-
Bear crawl-
Duck walk-
Balls 2 walls 5 count (entire pax line)
Frog jump
Crab walks
Balls 2 walls 5 count ( entire pax line)
People’s chair – hands up ( 5 count)
Next- plank square x 2- you had to be there

Mary:

Low slow flutter/ ww2/ quick feet n honor of you know who-

Announcements:

5 year next Thursday 4 dead bolt

Sasquatch.  Midget is Qing so somewhat organized somewhat not.

T-Claps (Recognition):

Prayer:

Emeril’s Papi
Chips neighbor’s son was in a car wreck
Crablegs as he continues his trip
Michelle and also help Duane and hope doctors can help them during this time

Message:

Naked mole skin-

Bet you guys didn’t know you got a midget lesson this morning. Life lesson-
You have a plan- You think things are set ( tires/ rope/ all the good stuff you asked for) and than someone takes you down a road where you have to do things that you hate( burpees)or do not like but you have to because you are dealt with those cards and you thought you had everything lined up. But guess what you are with a group of guys that every .10/ mile waiting on you cheering you on, looking out for you.. you take a longer road but you are a little bit stronger- storm of life has passed and day light has come, now go enjoy the tires..
For you dawg 😄

Always honor n fun to be with you guys
#keep pushing the boulder
Aye-
M4L

Rounds of AMRAP

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

 

 

PAX: Breach, LED, Doc, Modify, Gump, Yosemite, Fonzie, Noah’s Ark, Fram, FedEx, Stovepipe, Finkle, U-verse

EC: Yosemite, LED, Fonzie

FNGs: U-verse and Finkle

Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10, Fozie Arm Circles x 10 F and R, Stretches,  moseyed to the track for some Frankensteins, Butt Kickers, High Knees, and Carioca

The Workout: Circled up in the parking lot behind Club Wox for circuits of 5 exercises for 30 seconds of AMRAP, 15 seconds of rest for 3 sets.

Round 1:                                                                                    

1) Shoulder Tap Merkins

2) Alternating Side Lunges to Squat

3) Mountain Climbers

4) Kick Ups

5) Burpees

 

Round 2:

1) Stationery Sprints

2) Freddy Mercury

3) Alternating Forward Lunges

4) Rotational Side Planks

5) SSH for the 1st set, Seal Clap SSH for 2nd set and Burpee no push up for 3rd round

 

Mary: LBCs, Heel Taps, American Hammers, Homer to Marge, Pickle Pounders, and 10 burpees no push up

Announcements: Gump will be Qing not 1, not 2, not 3, but 4 workouts next week as he celebrates 4 years of F3

T-Claps (Recognition): US Women’s Soccer Team for 2nd straight World Cup and all the Pax that did the 1776 workout on July 4

Prayer: Noah Ark’s wife, unspoken

Diego!!! They keep coming in!!

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

PAX: LED, Fonzie, Potts, Dauber, Doc, Banana Seat, Noah’s Ark, 16-Bit, Cupid, Norm, FedEx, R-22, Stovepipe, Modify

EC: LED, Fonzie, Cupid

FNGs: None today

I was excited to be back from vacation and getting to Q Mutiny on a somewhat less humid morning.  When I pulled into the parking lot I was surprised to see a good number of vehicles already parked, I was assuming that LED’s post of an earlier start time and more miles for EC got some Pax out of bed, but I soon realized that some of the vehicles belonged to some early birds working the track. Sadly they were not F3 and I was thinking that maybe we’d be our regular group of 6-8 but as 5:30 approached more cars started to pull in for a total of 14 Pax and, since I didn’t put up a pre blast, at 5:29 Banana Seat yells out “ Who’s Q-ing this thing?” I step forward and circle everyone up for warm up.

Warm Up: SSH, Cherry Pickers, Fozie Arms Circles, Stretches, Lap around the track

The Workout: Told the Pax to partner up, P1 had to go to rock pile to pick a rock while P2 did squat hold. Decided to do a Diego, which is like a Dora but just a harder.  The exercises consisted of 100 merkins, 150 overhead press with rock, 200 LBC, 250 curls for the girls with the rock and 300 squats with the rock. After picking up the 6 and returning the rocks we moseyed over to the tennis courts for some suicides which consisted of bear crawl to end of first court to do 5 burpees and then crawl bear back, then sprint to the end of second court do 5 burpees and run backwards back.

Mary: American Hammers, Homer to Marge, LBC, Pickle Pounders, etc……

Announcements: Follow Crablegs on social media as he travels across the country to different baseball stadiums on ALS baseball tour

T-Claps (Recognition):

Prayer: Crablegs while he and family travel, Noah Ark’s wife recovery, Shedder and all that are injured

Who’s the Q?

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

FNGs: none

10 packs with 1 EC

Warm Up: jog to concession stand. 15 SSH, good mornings, 10fwd 10 back arm circles, arm stretches.
The Workout: Several pitches in for today’s Q.

Aiken legs by Breach- 20 step ups, 20 one leg Squats, 20 prisoner squats

Arms by Gump- dips bear crawl, BTW, bear crawl, dips bear crawl, people’s chair, crawlbear, Erkins ,bear crawl, BTW, crawl bear, erkins.

The Gross by LED- 12 reps of 12 exercises. Lbc, WWII, LSF, Merican hammer, boat canoe, wide merkins, reg merkins, diamond merkins, box cutters, heel taps, burpees, …?….

Rocks by Fonzie-2 rounds of  25 reps curls for girls, shoulder press, chest press, skull crushers, rut rows.

To tennis courts and did 3 runs of vacuum cleaners with partner and 5 shoulder tapes at end of each run.

Mary:Yoga Stretches, alphabet soup
Announcements: 1776 workout, shredders mission support, H1N1 pastor support via GoFundMe.
T-Claps (Recognition): All the men that stepped up to make possum trot a beat down today. Breach for wearing breath taker @1776 workout
Prayer:Noah’s arch, Gumps friend in bike accident, h1N1 pastor and family

A trip to the Five & Dime

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

23 HIM’s posted in the gloom at the Trot this morning for a little arm work with a little gray block of cement!

FNGs: None

Warm Up: Led by FedEx – 5 burpee penalties were doled out to all pax who showed up to run EC while remaining pax held squats, SSH, Good Mornings, IW, Hillbillies, Michael Phelps, Fozio AC forward / reverse all in cadence. YHC added an additional 5 burpees in honor of Puddles who had requested on Tuesday that the pax perform burpees on his behalf since he had to return to his new abode in Beaufort, NC. We miss you Puddles!

The Workout: Two year F3 anniversary for FedEx and Double D who co-Q’ed a trip back in time to the days of the local Five & Dime. Cinder blocks were conveniently placed across the parking lot and Pax were instructed to push, pull, drag, or get cinder block anyway they so chose across parking lot to tennis courts without block leaving the asphalt. Once inside all Pax lined up at one end and a series of sets of 5 & dimes were called by YHC across the courts of curls for the girls, overhead presses, uneven merkins, blocks around the waist, rut rows, box jumps and plank jacks on blocks. At each end FedEx called an exercise with or without blocks of balls to the wall, mountain climbers on blocks, LBC’s, American hammers, wonder bra’s, etc, and then the series of 5 & dimes resumed back to the opposite end of courts. After a several trips to the Five and Dime blocks were then carried back out off the courts to be pushed, pulled, dragged back across the lot to YHC’s truck to be loaded up for another day! An audible was called for 10 burpees OYO after loading up the blocks.

Mary: Led by FedEx for a series of LBC’s, American hammers, pickle pounders, Homer to Marge, WWII’s

Announcements: Both FedEx and YHC expressed our thanks for this group of friends who inspire and challenge us here in SouthWake. YHC encouraged the Q’s to mix up their workouts by adding whatever they so choose and to think outside the box like assigning penalties to those who performed EC. Yoga tonight at Snap Fitness, Deadbolt’s & Gump’s 5 year anniversary Q at Womble on 7-19-19 – don’t miss it! The Arena workouts every Friday at 2:30 PM – try to do our best to give back to those men at Healing Transistions

T-Claps (Recognition): Mookie sporting Breath taker this week. Strong work Mookie!

Prayer: Robinson family whose husband/father very recently suddenly passed away, Noah’s Ark’s wife FedEx led us out in prayer.

A Little Chilly This Morning

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

April 29, 2019 / in fitness, Mutiny/ QIC: Fedex

PAX: Noah’s Ark, H1N1, Messi, Modify, Dauber, Cupid, Stovepipe, FedEx, Potts, Overachiever

EC: H1N1, Messi, Overachiever

FNGs: Overachiever

Warm Up:

Lap around track

Calf raises

Side straddle hop

Fozio arm circles

Good morning 

Imperial walkers

Hillbillies

Stretches

The Workout:

Started the workout with Captain Thor, in honor of Avengers End Game, which are 1 big boy sit up and then 4 American hammers, 2:8, 3:12……. We made to 10 sit-ups and 50 American hammers. Told the Pax they should have instant abs after that.

Then we moysed over to the rock pile where I told the Pax to pick a rock that is suitable to them. We then head over to the shelter where I told the Pax that we would be doing circuits with 3-4 exercises in each.

The circuits consisted of;

Circuit #1

Urkins

Derkins

Dips

Circuit #2

Shoulder press

Curls

Triceps

Circuit #3 

Plank jacks

Plank push ups right leg up

Plank push ups left leg up

Mountain climbers

Circuit #4 

Squats

Lunges

Skaters

People’s chair

Circuit #5 

LBCs

Homer to Marge

Low Slow Flutter

We went through 2x running to each corner of the soccer field in between circuits

Mary: Done in the workout

Announcements: Check Slack and Facebook

T-Claps (Recognition): To Overachiever for not only being an FNG but also doing EC and surviving the workout

Prayer: Cupid’s friend who’s having surgery, friend that most of have in common that lost his wife on Easter morning, the Pax dealing with injuries and unspoken

Fuquay Varina – The Other Downtown

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

PT was lit up early this morning for an EC run. 29 total HIM ready for Tour de Quay – Part Deux (the other side) No FNG’s

EC:
10 strong – Yogurt going for the fritter

FartSack:
Roger Roger (or possible kid issues)

Warm Up:
Small group Indian run, stop at Mexican Restaurant parking lot

Red bull smurf jacks x25 IC
Reverse carolina dry docks x20
Bat wings 4×20 IC
Up downs x10

The Workout:
Mosey to FV Chamber of Commerce
Chilly broad jumps (two lines)

Pledge of Allegiance

Mosey to Church parking lot
Broad jump burpee ladder across parking lot, increase merkins on each jump (ex. 5th burpee will have 5 merkins in it)

Mosey back up to Fidelity bank lot
Sneaky Gorilla x10

Mosey back to guard rails near start
Irkin/nippler count down on guard rails x15, x10, x5
*YHC called an audible to finish up at tennis court due to high traffic*

Mosey back to courts
Finish up with merkins/nipplers x10 each, x5 each

Mary:
Fabreze (Big Boy sit-ups and air presses with 6inch hold) 2:10, 4:20, 6:30, 8:40, 10:50
Dying cockroach
Figure 8’s
Have a nice “Hump” day

Announcements:
FB and Slack
Charity blurb for April

T-Claps (Recognition):
Pikachu did EC EC and was the sweeper today holding the PAX together.

Prayer:
Coal Ash uncle passed, Moby’s dad, Shredder, Crab Legs, Durham blast

Way to get after it today men. Should have clocked around 2 miles and broke a sweat. Thanks for letting me lead a great group of HIM. Make HUMP DAY great!

BS Out!