At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.
FNGs: Welcome Side Piece, Smokey, and Swanson!
Warm Up: SSH x20, mountain climbers x20, good mornings x20
The Workout:
110+ flights of stairs.
Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.
Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field
Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches
The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.
Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups
Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.
(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND
Announcements:
FB slack, CSAUP Odyssey, Norms departure
Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken
Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!
BS Out!
The temp was in the low 70’s with 100% humidity and everyone noticed. Martini and YHC returned from a 2 mile EC just in time to meet up with the other 10 PAX in the parking lot who were ready to roll. 5:30 arrived and we were underway…
FNGs: None
Warm Up:
We started with SSH (x20 IC) in the parking lot then moseyed around the track with stops at each “corner” for a warmup exercise: Imperial Walkers x10 IC, Hillbillies x 10 IC, Daisy Pickers x10 IC, and once we were back in the parking lot we finished warmup with some windmills x10 IC
The Workout:
We had one PAX who beasted the BRR so YHC tried to keep the workout as friendly as possible for recovery purposes. Since this was also part of YHC’s 1 year anniversary tour, the goal was to experience some of Mutiny’s greatest hits – along with a couple new ideas.
Stop #1: The Snack Shack
PAX lined up on the wall for BTTW – hold while first person person bear crawls around to the rear position – next PAX started bear crawling right after the PAX next to him went. Repeat until we go all the way around the building at least once. – We went around a couple of times which was plenty. We held People’s Chair while waiting for the 6 and then we were ready to move on to…
Mary:
Around the horn for 10 count of PAX choice ab exercises.
Announcements:
9/11 Stair Climb – stay tuned to slack and FB for clown car options; 3rd F at Healing Transitions to spread mulch (see Breach for more details)
T-Claps (Recognition): Martini for making it out for EC and Breach for killing it at BRR and showing up strong with Breathtaker to start the week strong!
Prayer:
FedEx’s friend who recently has skin cancer surgery
Crab Legs returning from his trip tomorrow
PAX whose uncle passed away recently – my apologies for not being able to remember who it was. Memory isn’t what it used to be.
Thanks for the privilege of leading you #HIM for my first Mutiny Q this morning and for the ongoing encouragement and accountability. This group has helped me in multiple ways and I’m grateful for each of you.
YHC (H1N1) arrived early to Kenny’s Grave for a little extra EC before the Hurricane Party got started. Pulling into the parking lot, YHC saw Cupid was already parked but nowhere to be found – must be out getting in some extra mileage (6+ to be exact). BS, LED, and Fonzie rolled in ready to go followed by Martini – Cupid was soon sighted coming back in and then the PAX headed out for 3 miles for pre-party festivities. PAX returned from EC to see some additional party goers had arrived and quickly learned that Norm also completed some EC starting at 0505.
0530 arrived, time to get this Hurricane Party started! 12 Pax showed up but we were missing the guest of honor – Hurricane Dorian was delayed and had not arrived – no matter the Pax proceeded on. Based on yesterday’s forecast for rain, YHC had planned for a shelter workout so a mini audible was called and the workout was performed in the parking lot under the clouds.
Warm Up: Pax took a lap around the parking lot mixing in butt kickers, high knees, and high skips. YHC explained that reps from today’s exercises will be exaggerated and slow just like Dorian and conducted in multiple of 5s since at one point Dorian was a CAT 5 storm.
Good mornings x 5 IC; IW and HB x 5 IC; arm stretching
The Workout: Spelled out Dorian
D – Dan Taylors, 1 squat:4 lunges (alt. legs) for 5 rounds (multiplying the ratio by 2 each round)
O – One Calls, 8 count merkin for 5 rounds. Each count held in place for 5 seconds. 1 – down just above the ground; 2 – hand release; 3 – up; 4 – Floyd Merriweather right punch; 5 – right arm down; 6 – Floyd Merriweather left punch; 7 – left arm down; 8 full plank
R – Rochanburpees, partner up from some rock, paper, and scissors. Loser does 2 burpees while winner does 2 merkins. If tie, both partners do merkins. Play 5 rounds doubling the count each time.
I – Imperial Squat Walker – performed 5 rounds IC. 1 – squat; 2 – right knee to opposite elbow; 3 – squat; 4 – left knee to opposite elbow
A – ATM, perform 5 rounds of the following: 5 alternating shoulders, 5 tempo merkins, and 5 fast merkins
N – Not so Lazy Boys – start on your six with legs extended. Cross arms and grab sides. Slowly lean back as far as possible without legs coming up. Hold 5 seconds, rotate right and hold 5 seconds, return middle and hold 5 seconds, and rotate left and hold 5 seconds
Finished a little early so we heading to the snack shack for Peoples Chair with mini seal claps x 25 IC
Mary: Pax went around the horn calling out a variety of exercises delivered in multiples of 5
Announcements: see Facebook and Slack
T-Claps (Recognition): Half of the Pax in attendance also completed EC; Cupid for 10 miles EC
Prayer: FedEx unspoken; BS shoulders; impact of Hurricane Dorian
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 part of my Q Sheet Challenge, I took the reins from Modify and he allowed me to lead. I was introduced to the batting cages by Wrangler a few years back and wanted to bring it to 2019 (I found out later that he had done it a few times since then…shrug) Hopefully, the PAX had fun.
FNGs: none
Warm Up: A few Trunk Twists and Good Mornings to get warmed up for the Big Stick
The Workout: With a bat and a ball, we smashed it from 2 feet to 2oo ft. If the ball didn’t leave the infield we were penalized with 5 Burpees. Once we were warmed up, most went into the grass resulting in Swing Kicks, Merkins, Diamond Merks, Bobby Hurleys, Star Jumps, WWII, Freddie Mercuries and a gamut of others.
Mary: Some Yoga stretches.
Announcements: 911 Stair Climb, Labor Day Convergence
Prayer: Injuries, Finkle’s neighbor injury
FNGs: none
Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings
The Workout: Dora’s ugly step-sister Mora(?)
Pax broke into groups of 3.
Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.
While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.
Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts
After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun
1st set – bear crawl 1/2, jog 1/2 across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises
2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher
Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!
Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs
YHC made the trip back to Fuquay to try out a new workout with the FV PAX. YHC arrived at 0502, shovel flag planted, Norm arrived, 0505 hit and we were off. Upon return from a mosey up Mount Fuquay, there was a lot full of PAX, but unfortunately none of the Holly Springs PAX braved the trip down south. 0530 hit and we were off!
FNGs:Nope
Warm Up:
Short lap around the parking lot. Circled up for SSH x25 IC, Windmill x10 IC, Mountain Climbers x10 IC, Merkins x10.
The Workout:
Pax split up into 3 man teams and headed to the playground. 1 Pax did 10 burpee pull-ups while the other 2 did merkins and squats, rotating until each Pax did all 3 exercises. For round 2, merkins and squats were replaced with LBCs and plank hold.
Pax mosey’d to the parking lot for 3-man relay. This was a new routine YHC saw posted on Twitter by F3 Lexington, SC so I figured we would give it a shot. Still in 3 man teams, 2 PAX wait at opposite ends of the lot doing LBCs and plank hold while 3rd PAX sprints across the lot and waiting PAX sprints across lot when sprinter arrives. Rinse and repeat until time for Mary. YHC modified replaced LBCs with plank hold, then plank hold for squat hold, then squat hold for recover. Lots of sprints were done!
Mary:
American Hammers x20
LSF x20
Homer to Marge x20
Pickle Pounders x20
American Hammers x10
LSF x10
Homer to Marge x20
Pickle Pounders x20
Announcements:
F3 Family Picnic on October 12th – Save the date!
9/11 Stair Climb
T-Claps (Recognition):
16-bit – strong work with breathtaker!
Yosemite with some strong sprints.
Prayer:
Noah’s Ark, Crablegs, Injured PAX
YHC took us out. Thanks for letting me lead this morning!
After taking us out, Norm pointed out that YHC forgot name-o-rama, so we did that too.
EC: H1N1, Messi, Fonzie, LED, 16-Bit
FNGs: None
Warm Up: 9- PAX ; Lap around parking lot with Carioca, High Knees, Butt Kickers. Circled up for Good Mornings, Cotton Pickers, SSH, FAC’s (fwd/rev), Arm Stretches
The Workout: Today is YHC’s last day at 36 yrs old so a little Pre-Bday beat down was due…so the theme was 36 or a variation of. First off we started with a modified 11’s (I called it 3’s & 6’s/6’s & 3’s)…PAX lined up on one end of parking lot, ran/jogged to halfway, dropped for 3 merkins and up for 6 Bobby Hurley’s, ran back to start, dropped for 6 merkins and up for 3 Bobby Hurley’s…we did this 8 times so you end up with 36 merkins/36 Bobby Hurley’s and out of breath; that humidity was something serious. While we are trying to remember what number/exercise we were on there was this prehistoric squawking close by, PAX were concerned but pressed on, she must have seen the sweat ground beasts and moved on.
Next we got back to the start line after a 10 count and began and Alligator March…YHC saw and Alligator Merkin so I incorporated this into a March or Crawl. Down in plank, begin crawling like an Alligator while performing Alligator Merkin (off angle Merkin)…pain and displease ensued and we ended up move a few more paces in between Merkins to other end of parking lot/trash can. Lots of mumble chatter afterwards…sounds like a new trick in the bag.
Another 10 count to catch breath (man the air was thick) and on to the next, Paula Abdul (2 steps forward, 1 step back). PAX lined up on parking space line, Lunge two parking spaces, jog/walk backwards one space back, down to 1 Burpee; Lunge two parking spaces, jog/walk backwards one space back, down to 2 Burpees; continue this theme until you reach 8 Burpees…this will equal 36 Burpees when complete. Impressed with PAX determination to complete this…heart rates were up!
10 count again, man it was swampy…PAX lined up single file for a modified Indian Run leaving about 7 ft between, this was so we could plank hold while last PAX runs to front, continue until first is last, repeat but with Plank Jacks, then repeat again but with Mountain Climbers…then we stood up, turned 180 degrees and rinse/repeat…shoulders were toast.
Mary: On your six, 6in hold (10 count), low slow flutter (10 count), WWII – 16 ; finish with 36…HAND!
Announcements: JoCo Convergence, F3 SouthWake picnic, Beater Bday Q tomorrow at Possum Trot
T-Claps (Recognition): 16-Bit with Breathtaker, killing it! Messi taking us out!
Prayer: Noah Ark’s wife, 16-Bit for job clarity, injured PAX
YHC rolled in with about 30 seconds to spare. Slow start this morning due to attendence at a storm-delayed Brad Paisley concert the night before, resulting in about 4 hours sleep. Good thing Sheepdog is here to wake us all up.
Warm Up:
SSH
Trunk twists with arms straight out
Quick feet, to burpee on call
Balance on one foot, raise knee, then push straight back, 5 each side, then switch
The Workout:
1 Million Punches – Wing Chung punches while HIM take turns doing an exercise
Mary:
American hammers, X-Man crunches, LBCs
Announcements:
9/11 stair climb
T-Claps (Recognition):
Prayer:
