Tag Archive for: Woody

⚽The Morning After A Loss⚽

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Team USA did a terrific job in the World Cup but the game against Belgium left something to be desired.  We must celebrate their accomplishment but push for better.  Let’s do the workout you might expect the coach to inflict on the team after their disappointing loss.  Thank you Gemini AI for helping me create this soccer inpired workout✨

The Warm-A-Rama

  • Good Mornings

  • Mosey with High Knees & Butt Kicks

  • Imperial Walkers and Hillbillies

  • Daisy Pickers

  • Willy Mays Haze

Thang 1: Plyo & Explode

  • Ballerina Hops (Explosive, quick contact off the balls of the feet, IC).

  • Apollo Ohnos (Lateral bounding side-to-side, holding the landing to test that ankle stability).

  • Tuck Jumps (Straight out of the Exicon—driving knees to chest at the peak).

Thang 2: The Strength Circuit

Perform as a grinder circuit. 3 rounds each.

  • Nordic Hamstring Drop – Partner-Up exercise where PAX 1 anchors the ankles while PAX 2 does the slow drop, switching after 10 reps.

  • Bulgarian Split Squats

  • Tempo Merkins (Slow-Count / Merkins IC). A down-slow, explode-up tempo

Mary: Core & Stability

  • Shoulder Taps (In plank position, alternating taps, keeping the core tight).

  • Side Plank Crunch

  • Freddy Mercurys (Slow, rhythmic, and high-count to smoke the hip flexors and abs).

Cooldown

  • 2x Around the Purple Cobra Parking Lot

  • Runners Pose Each Leg

Announcements:

  • Volunteer Opportunity coming soon – see Sombrero for details

Prayer:

  • Former Hope Church Pastor has passed away unexpectedly

 

Purple Cobra by the Numbers 37 Pre-Blast Tags8 Regrets3 “Posted Elsewhere”2 HCs6 Attendees1 Workout inspired by the US World Cup Loss3 Flybys from Elsewhere 1 Full Moon1 Photo

 

A Pirate’s Life – 5 Years in the Gloom

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Five years ago YHC stumbled into Mutiny not knowing what he was getting into. This Sunday (6/21) marked the anniversary, and it felt right to honor it by taking a look back.

Today’s beatdown was not written by YHC. It was written by Dauber in February 2020, built in honor of POTS — Mutiny’s former resident pirate and the AO’s spiritual patron as Dauber described. YHC ran it as close to the original as the morning would allow.

Warm-Up

Circle up in the half circle:

  • 25 SSH

  • 10 Don Quixotes

  • 10 Daisy Pickers

  • 10 Sir Fazio (forward and reverse)

  • 10 Seal Claps

  • 10 Overhead Claps

The Thang

Part 1 — KB Circuit (Dauber’s Rock Circuit, adapted)

First lesson of the morning: Mutiny’s rock supply has seen better days. KBs stepped in for rocks — Dauber would understand.

PAX grabbed a KB and lined up on the pavement. 10 exercises, 20 count or 10 IC:

  1. Curls for the Girls

  2. Rut-rows (bent-over rows)

  3. Overhead press

  4. Tris for the guys

  5. Toe taps

  6. Bus drivers

  7. SIMBAs

  8. Goblet squats

  9. Plank hold slap KB

  10. Ground pounders

Between each exercise: drop KB, back pedal about 80yds, 5 merkins, return. Repeat for all 10.

Part 2 — KB Core

On the pavement. KB held above chest throughout.

  • 20cc 6-inch leg hold

  • 10 chest presses

  • 45-degree legs + 20cc hold

  • 10 chest presses

  • 90-degree legs + 20cc hold

  • 10 chest presses

  • 6-inch legs, hold to failure

Banana Seat unsurprisingly went the longest before failure.

Transition

Skipped — the clock had other plans.

Wall Work

Mosey to the wall.

  • ~50cc Balls to Wall

  • ~50cc People’s Chair

Mary

On the tennis courts.

  • Pickle pounders

  • Homer to Marge

  • LBCs

  • Hello Freakin’ Dollies

  • WW2 sit-ups

  • Peter Parkers

COT

Announcements

Nothing stated.

T-Claps

None stated.

Prayer

Lifted up the kids heading out to summer camps this week and all summer — for safety and good memories. Prayed for strength to finish the week strong. Prayed for the leaders of F3 Southwake.

Closing Remarks

Grateful for 5 years of accountability in the gloom. Grateful for men who were doing this long before YHC showed up, and for men who keep showing up now. Winnebago — welcome back! These mornings are better with you in them.

An honor leading you men.

— Abacus the OG

Inspired by: https://f3southwake.com/2020/02/24/a-pirates-life-at-mutiny-zamboni-goalie-90-welcome-armpit/

Womble Park Trifecta: TBD

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6 PAX for a TBD beatdown of 400+ reps around the tennis courts. Plenty of time for wall sits, balls to the wall, and Motivators ™️

Great job + mumblechatter
Nemo Woody BlueCrush Clunker Best in Show

Join me back at Womble tonight for Vicious Cycle and Thunder

Running up that hill

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FNGs: none

Warm Up: good morning, mtn climbers, sir fazio, merkins, prisoner squats, willy mays hays

The Workout: hill repeats on Ole Red

5 burpees at the top

10 patty cake merkins at the bottom

stop at bench halfway back up hill for 15 freddy mercury

repeat for 3 rounds

round 2 we increased to 2o patty cake merkins and round 3 switched to 15 broke back merkins

Mary: 10 mins core 45 seconds / 10 rest for 2 rounds of lbcs, low slow flutter, box cutters, meat gazers and home to marge

Announcements: volunteer event 06/12 to mulch for HS. Run for the Quay this weekend. 

T-Claps (Recognition):

Prayer: speedy recovery for Fram’s father Norm

Tour de Womble

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FNGs: none

Warm Up: string of pearls style- good mornings, sir fazios, willy mays hays, pledge of allegiance. 

The Workout: 11’s in the far parking lot- merkins/squats, grapevine/karaoke to travel back and forth. Colt/Bolt 45’s, plank holds, wall sits also made an appearance.

Mary: Popcorn on the pickle ball courts. Schoolbus educated us that merkins are a core exercise.

Announcements: Service opportunities upcoming- see slack

T-Claps (Recognition): Strong work all

Prayer: Sick and injured pax, folks dealing with sickness and stresses in their immediate families. 

Crabs!

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FNG: None

Warmup:

Lap around the parking lot

SSH x16 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Windmills x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

Frankenstein x10 IC

Workout:

We moseyed to the front of the school.  YHC counted 20 poles holding up the awning.  I came up with a routine a few years back that I call a crab boil.  We started at the first pole and crab walked 5 poles.  At the 5th pole we did 10 crab cakes in cadence.  Then we crab walked another 5 poles and did 10 crab humpers.  Another 5 poles were crab walked where we then did 10 crab jacks.  We crab walked the next 5 poles and were done.

After that we did something I call a typewriter.  We all got on a length of curb and held plank on the curb.  We did one irkin and then the last person in the line moved in some fashion (bear crawl, duck walk, etc.) to the other side of the line.  Once there we did another irkin and the next person went.  We did this all the way to the end where then, like a typewriter, we had to go back.  We mixed it up on the way back though and did fast feet on the curb while one PAX moved and did 5 calf raises when they got to their spot.

After this YHC called for crab boil leftovers.  It was the same as before just not as much. We only used 10 poles and stopped every two.

After that we moved to a patch of grass for the sake of our knees and got to work on a set of Jack Webb with a 4:1 ratio of air presses to merkins.  This was a bad idea.  Woody and I both got mad at Nemo while we watched him never take a break during the course of the 220 air presses we did.

I had more planned but time was running short so we went in to…

Mary:

We started with an LBC circuit.  10x IC each of regular LBC, reverse LBC, and oblique LBC on each side.

Sleeping Hillbilies x10 IC

American Hammers x10 IC

Pickle Pounders x10 IC

Monkey Humperx x10 IC (I couldn’t remember the name pickle pounder and kept wanting to say monkey humper so we did monkey humpers)

 

An honor to lead these men this morning.  I can’t get anything off a shelf in the cupboard today but that’s ok.

 

010000

 

When do we drop an exercise?

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FNGs: none

Warm Up: lap and some stretching

 The Workout:

1 min per round – AMRAP

6 rounds per station

Three exercises per station:

Round 1-3: do each exercise

Round 4-5: pick your favorite two

Round 6: pick your favorite one

  • Running, broad jump backpedal, Mtn climbers
  • Running, Freddie mercury, squat twist
  • Running, crisscross pickup, ledge taps
  • Running, gorilla hops, ledge pike jacks
  • Running, burpees, ssh

Mary: post workout core challenge for a few

Announcements: core challenge, q-em all challenge

T-Claps (Recognition):

Prayer: those struggling with mental health, healing and restoration with my dad

Got that dog in ya

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FNGs: nope 

Warm Up: Good morning, arm circles, windmill, seal claps

The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.

Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out. 

Announcements: FV daddy daughter dance coming up, Q em all challenge is live

T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot. 

Prayer: YHC took us out

Tundra trot

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FNGs: Warm Up:

25 SSH

Mosey to 2nd location integrating butt kickers, high knees, and karaoke.

Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.

The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island. 
2nd round broad jump 5 lines/reverse lunge 3. 

Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.  

Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.

Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!

Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.

FOUR!!

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FNGs: None, but a late comer to the “new”but old AO location…Yogurt 

Warm Up: mosey, GM, Frankensteins, SFAC, Imperial Walkers.

The Workout: 10 hole markers of various distances.

Throw frisbee, BC, Partner Wheelbarrow, lunge walk to frisbee. Cycle through one each hole.

At frisbee: burpee frog jump to pin. Guy that threw it has the number of jumps in burpees. Everyone else cycles through Squats, Merkins and Burpees at each hole. Reps = # of throws by thrower.

Mary: 1 sun salutation  

Announcements: Site Q keep stepping up and growing your AO. EH guys to stop being sad clowns, Flip says we “Q’em” all challenge in 2026. More to come there.

T-Claps (Recognition): Flip phone for ECing all week. 

Prayer: safe travels and may FRAM’s daughter continue to seek Gods word.

Honor to Lead.Â