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Mutiny at Red October 6/27/22

/in /QIC:
PAX: , , , ,

5 pax took on the challenge of Red October for the last Monday in June (Cupid, LED, 8-Bit, Wet Bandit and Breach on the Q)

Warm Up: 22 counts of (SSH, Good Mornings, Knee ups, followed by some Fazion arm circles, and overhead claps)

The Workout: Station work under the roof, One pax runs the track and was the timer, the others rotate around the stations

  1. Dip Station
  2. Fire Hose Squats
  3. Ab Wheel
  4. Sandbag clean and press
  5. Kettle Bell Swings
  6. Weight Plate’s straight arm raises

 

Mary: 2 min abs (LBCs and Freddie Merceries in cadence)

Announcements: Picnic on July 30th

Closed in Prayer:

Rocks, step ups and a sense of impending doom.

/in , /QIC:
PAX: , ,

FNGs: none
Warm Up: Rounded up with the guys from Red October for SSH, Windmills, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal
The Workout: PAX moseyed over to the rock pile. 3 rounds of Curls for the Girls, tricep extensions, goblet squats, ruh rows and chest presses. 30 each. Quick mosey around the circle and 10 SSH in between each round. Returned the rocks.

Next, we did 30 step ups followed by Urkins/Durkins/Dips. Two rounds of that. Then we moseyed back for Mary.
Mary: Red October joined us again for Mary. WWIIs, LBCs, Homer to Marge, Freddie Mercurys, Windshield Wipers and one i can’t remember the name of (maybe “high/lows”). Finished up with some quick yoga.
Announcements: July 5th volunteers, South Wake picnic
T-Claps (Recognition): H1N1 and Gump for helping YHC get his car started after the workout. Fuquay-Varina ain’t so bad after all!
Prayer: Warbucks’s family

F.N.G.

/in , /QIC:
PAX: , ,

YHC had all intentions of an earlier start to get some EC in with the boys before Mutiny. Alarm went off 0435 and I was awake but then sleep hit me again. Woke up again 0510…holy crap! Passed on taking the dog out and taking a dump, shot out the door and made it on time with 2 mins to spare. Did a little mumble chatter then got us started. Good to see Puddles visiting from Beaufort.

Warmed up with Red October
SSH x20
Cotton Pickers (done with proper form) x10
Mtn climbers x20
Goofballs x20
Then we split off. Once we got to the small hill I turned around and saw on 2 guys with me of which one was an FNG. I thought this might be bad for this guy. He had no clue was FNG stood for but kept saying it during the workout. I think he thought it was a curse word or something.

Tiny Hill will break you
11’s – deep squat into calf raise at top and alternating shoulder tap merkins at bottom
Crawl bear up hill and bear crawl down

Mosey towards lower lot. Lieutenant Dans across the lot then over to the rock pile.

With rock we did
50 curls
50 tri’s
50 rutrows
20 table step ups to top, each leg
20 WWI’s with rock
R&R half the reps

Mosey back to tennis courts for abbreviated Mary. Capt Thor’s x5

Name o Rama
FNG stepped on a nail doing the Doopey Challenge in Disney but still finished. He earned the name Wet Bandit from Marvs scene in Home Alone.
Check slack for announcements
Prayers for Stubs, Sliderule, others

Great way to start the day men! Thanks for allowing me to lead.

BS Out!