Another Monday morning workout for Mutiny brought a dwindled 6 PAX to the beat down. Not sure if it was the warning sign I posted, fartsacking or just a day off from the normal numbers we have in southwake but the QIC was prepared to bring it. Today is special for me because I celebrate my 1 year with F3. Last year, I rode up on my bike for a Cletus workout not knowing what I was getting myself into (hence the name Banana Seat). It was rough but I’ve stuck with it and pleased with the result 365 days later. Today’s workout was a tribute to SOUTHWAKE by performing an exercise for each letter in the word. If you didn’t make it out, here’s what you missed.
Lap around track to get loose
S – SSH x30
O – One-legged burpees x10 (5 each leg)
U – Up downs x10 (quick stretches before moving on)
T – Triple nickel 5/5/5; At hill run up, star jumps at top x5, run down hill Burpees x5 at bottom (5 sets)
H – Hydraulic Squat; squat down, then drop right knee to ground, then left, back up with right knee, then left, then back up to standing position x20 (switch knees at 10)
W – Worst Merkin Ever; wide arm, regular, diamond as 3 down counts as 1, x10 each for total of 30 reps
A – Ascending Testicles; 3 sets of derkins x10 @ 30 degrees, x10 @ 60 degrees, x10 @ 90 degrees on wall at bathrooms
K – King of Hearts; 4 sets or suicides on tennis courts (reg., karaoke, backward, reg.)
E – Elevens; picnic tables for step ups to top and dips x10 & x1, x9 & x2, etc.
“Music Time”
Kickstart My Heart by Motley Crue – Mtn climbers to beat of song, plank hold in middle of song at slower part, full release merkin when you hear the word “kickstart” x13
Mary by Rameses request: slow reverse LBC’s x20, freddy mercuries x20
Announcements for visiting Raleigh site this week or near future on a random day.
Prayers for Howard’s family travels, Brandon’s recovery from broken femur (BS friend), and unspoken ones. Banana Seat took us out.
Name-a-rama (very short)
It’s a pleasure to be a part of the F3 nation and especially the Southwake group of men. I hope you guys enjoyed the ride today!
