Memorial Day Murph 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
Memorial Day Murph Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.
Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks
The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.
With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.
COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.
This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.
BS Out!
PAX: @K I T T Y L I T T R, @Gamecock, @Finkle, @Pumps, @Sprinkler, @Martini, @Warbucks
Warm-up: Good Mornings, Daisy Pickers, SSH, Frankenstein’s, and Inch Worms
Event 1: Took a quick Mosey up to the middle school for a round of Bars, Bears, & Dan’s. This was an oldy but a goody. Divided into 2 groups. Group 1 shimmied up the rails on the ramp leading up to the entrance of the school and crawl beared down the stairs and Group 2 was performing Dan Taylor’s. Those are 1 lunge to 4 squats going all the way up to 10 lunges and 40 squats.
Event 2: Moseyed back down to the pavilion for a game of Farkle. Most thought I was making crap up as we went but we did follow the rules for 1’s and 5’s. They were added up to produce how many of a prescribed exercise by the PAX rolling the dice. If they didn’t roll any 1’s or 5’s they had to take a penalty lap around the park and the next person took their turn. Lots of fun was had and a little bit of confusion.
Mary: We carried on with another round of Farkle but only called ab exercises.
COT: @Gamecock’s father-in-law is going to have surgery in March and his sister is in the middle of a high-risk pregnancy, @Warbuck’s traveling this weekend, and @Ham’s family in Kenya dealing with civil unrest and area being bombed.
NOTE: Excuse me….posting late for 10/31/2022 Mutiny. Crazy work week.
FNGs: None
EC: Breach (in his Orange skeleton costume) and YHC (in my Fuquay Mafia get-up) ran 1.5 miles after first plotting some mischief.
Warm Up: Slide Straddles, Good Mornings, Imperials, Hillbillies, Sir Fazio Arm Circles, Seal Claps, 5 burpees for a Warbucks late arrival
The Workout: For the Trick portion, YHC asked each PAX to walk bravely into the woods to find a piece of candy. Warbucks, being late to the AO and looking especially tired, was chosen as the 1st PAX to brave the woods. Unbeknownst to Warbucks, there was an orange skeleton 
(that looked a lot like Breach) waiting in those woods just to put the fear of God into him! Warbucks’ response was a instant Mutiny Classic and gave us all a good laugh before the remaining PAX had to brave the woods as well (with less risk of skeleton attacks). While each PAX went into the woods, the rest of us did some Merkins and squats. Once out of the woods, we’d run over to some tables for step-ups and dips before heading back over to the woods.
Treat time was a fun game of catch and throw with the football. PAX were asked to run long for a big throw. Candy for catches, burpees for drops, curls for the girls and big boy sit-ups no matter what… we did a lot of burpees!
Mary:with little time left, we did low slow flutters until our time was up and body exhausted.
Announcements: None
T-Claps (Recognition): None
Prayer: unspoken prayers and thankfulness
PAX: @Finkle, @Warbucks, @Gump, @Sprinkler, @Gamecock
Warm Up: Mosey around the park. @Warbucks had to remind me that we already ran…We did some Good mornings, Willy Mayes Hayes, SSHs.
The Workout: We had two sets of exercises. 11s with mountain climbers and Angle grinders. The Angle Grinders were a real crowd pleaser. Then a mini-dora with no running. Each PAX took turns being the timer doing people’s chair for 25 seconds while the rest of us did 100 shoulder taps, 200 LBCs, and 300 squats.
Mary: Freddie mercuries, American Hammers, Low Slow Flutters.
Announcements: Iliad this weekend, signup on slack, Holly Fest this weekend signup for afternoons needed.
T-Claps (Recognition):
Prayer: @Gamecock’s M traveling back from Boston. @Finkle’s wife work issues.
Warm Up: FRAM and Sunshine for EC. SSH, Good morning, Daisy pickers, Hillbillies, Sir Fazio, Seal claps
The Workout: Had I consulted my calendar, which had me running 22 miles just two days ago, I wouldn’t have signed up to Q today. But I didn’t, so I did.
Then in a very adult manner of dealing with life, I tried to ignore it, hoping it would go away, so I could get another day of rest. But it didn’t, so I couldn’t.
So, up & at ’em. Having only a vague template in my head of what to do, I, as Sprinkler so succinctly foretold “bullshitted my way through this workout”, and it formed into this:
7’s on the “hill” of burpees and squats. That was it for legs. After that we just ran around in a disorderly pattern, making periodic stops for sets of non-leg exercises. Dips on the picnic tables, WWIIs, merkins, balls to the wall, Carolina Dry Docks.
We got in at least three sets of each (I think), with variations of merkins (derkins on the bleachers, diamond & wide grip) and dips (alternating raised leg), but did get 4 sets of WWIIs just because I decided to hit 100 reps for some reason.
Mary: A P90X favorite, Downward Dog Crunches (DD position, raise right leg, swing it to touch right elbow for 4 count, return. Raise right leg, swing it to forehead for 4 count, return, then swing right leg to left elbow for 4 count – repeat other leg). Then we did some kind of toe touch things until time expired. Good stuff.
Prayers: Fire Chief Tony, battling stomach cancer; FRAM’s coworker Mike, in a car accident.
Announcements: T-Claps (Recognition): Prayer:
FNGs: none
Warm Up: normal warm-o-rama
The Workout: Survivor circle. Perform a set of exercises. Vote off the least favorite each round. Gump wanted to vote off people. So much for fellowship! Exercises: Carolina dry docks, dips, lunges, newtons cradle. Second thing was a line up taking turns bear crawling while the others did air presses, arm circles, seal claps. Finished off with some cheddar shredders.
Mary: popcorn Mary
Announcements: Holly fest
T-Claps (Recognition): Woody for making it out to FV
Prayer: Fumunga family friend, Finkle’s wife and school, dauber traveling
YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd. Unfortunately our FNG was a no-show but we had a good time regardless. I was happy to see so many happy faces this morning.
FNGs:
We were supposed to have one but, alas, none showed.
Warm Up:
Lap around the soccer field and then circle up by the tennis courts:
Good morning x10 IC
SSH x20 IC
Daisy Pickers x10 IC
Windmill x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Penalty burpees for Warbucks being late x5
The Workout:
We moseyed down the parking lot and stopped at the first island. From there we started YHC’s favorite go-to, the Crab Boil
Crab walk two parking spaces
Crab cakes x10 IC
Crab walk two parking spaces
Crab humpers x10 IC
Crab walk two parking spaces
Crab jacks x10 IC
Once we were done with that we took a break to do some Jack Webbs. For those who forget, it’s a 1:4 ratio of merkins and air presses. We went up to 10:40
We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)
Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:
Curls for the girls x16 IC and move two rocks to the left
Triceps extensions x16 IC and move three rocks to the left
Chest press x16 IC and move two rocks to the left
Trunk rotations x16 IC and move two rocks to the left, back to our original rocks
Ground pounders x16 IC and then return your rock
One last exercise, we paired up and did roman sit-ups on the picnic table. This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face. Then you do a reverse sit up using your lower back muscles to pull you up. Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”
Mary:
At the tennis courts we circled up for:
LBC x10
Reverse LBC x10
Knees to the left side LBC x10
Knees to the right side LBC x10
Homer to Marge x10
Sleeping Hillbillies x10 each side
Freddy Mercury x10
Announcements:
Long Ass Run this coming weekend on the ATT. Keep an eye on Slack for updates regarding the route
Hollyfest coming up and still needing volunteers to help with the booth. See Slack and/or reach out to Dauber for more information
Prayer:
Unspoken
An honor to lead as many men as showed up this morning. I love leading a large crowd. More pain to share.
010000
FNGs: YES! Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios. Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children. Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up: SSH, IW, Frankensteins
The Workout: Ran to and from Fleming Loop. Stopping along the way for merkins, dips, daisy pickers, squats, lunges. Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary: sprinted to KG shelter just in time when the skies really open up with a downpour. Stretching OYO
Announcements: Sign up for Hollyfest
T-Claps (Recognition): All pax who ran in the rain this morning and Gamecock for picking up the six. Nice job getting in 2.6 miles today men.
Prayer: adoption delays and costs, marriages, UNSPOKEN, new old boss.
YHC took us out. Honored to lead. -Dauber
PAX: @Finkle, @Warbucks, @K I T T Y L I T T R
Warm Up: Mosey around the parking lot, good mornings, Willy Mayes Hayes, Daisy Pickers, Hillbillies
The Workout: We did 2 rounds of 4 corners around the park block with building exercises to 10. First four corners started with M exercises. Merkins, Mountain Climbers, Monkey Humpers, Marges to Homers. 2nd round was S exercises. Side Straddle Hops, Shoulder taps, Squats, and can’t remember 4th one lol.
Mary: Round robin Mary exercises.
Announcements: Travis Manion coming up, Celebrate Fuquay Varina on Oct 1st. South Wake will have a tent and booth there for recruiting.
T-Claps (Recognition):
Prayer: @K I T T Y L I T T R fundraising for his new Litter of kids.
