Feeling the burn at The Nest
I’ve been traveling around the eastern time zone since we sold our house September 3rd. I was able to post in Lenoir and Statesville and saw some of their different exercises and wanted to bring that pain to Southwake.
FNGs: None but Kitty Litter had his first post in F3 SouthWake. Recently moved to Fuquay and used to post at Churham.
Warm Up:
Some Southwake standards –
– SSH 25x IC
– Imperial walkers 10x IC
– Windmills 10x IC
– Hairy Rockettes 10x IC – think Frankensteins but kick to your opposite hand like a Rockette dancer.
– SLS (Single Leg Sucks) 5 each leg – stand on one leg, bend over touch your ankles, walk hands out to plank, down to chill cut, back up to standard plank, walk hands back to ankles, stand up straight is 1. Do 5 continuous on each leg, with your “up leg” never touching the ground.
– 5 burpees
The Workout:
4 different things today. Lots of merkins, animal movements, and circles of pain.
#1 – E.M.O.M. – Every minute on the minute. At one end of the parking lot, do 5 Mountain Merkins – a mountain climber + merkin combo that prevents you from getting into too much of a rhythm. After the reps, sprint to the opposite side of parking lot and mosey/walk back for your recovery. Next minute do 6 reps before run, then 7, etc, up to 10.
#2 – Wheel of Animal Walk. Frog hop from one curb across the lot to the other. Do 10 merkins both hands on the curb (irkin). Bear crawl back, 10 merkins right hand on curb left on pavement. Duck walk across, 10 merkins both feet on curb (derkin). Crab walk back, 10 merkins left hand on curb right on pavement.
#3 – Ring of Fire. The Q set out 8 different exercise cards in a circle. I expected the arms to be smoked after 85 straight merkins, so I was nice and this was mostly leg/ab exercises. Do AMRAP for your card for 1 minute, then rotate around the circle until all PAX have done all exercises (no breaks in between). Q chose forward lunge, Homer 2 Marge, reverse lunge, standard squats, LBCs, side squats, SSH, and goofballs.
#4 – Bear Crawl Ring of Fire. Usually do this in circle but Q wanted to use the curb so we did a line of fire. Crawl the length of the curb, then all PAX plank hold while each PAX does 5 irkins (each PAX counts their own so the next PAX knows when to go). After last PAX completes, bear crawl back to the other end of the curb. All PAX hold in the up position for doing dips, while each PAX does 5 dips in cadence (count your own cadence and the other PAX respond with your count). Another bear crawl, 5 Mike Tysons each PAX, bear crawl back and 5 dips in cadence again.
Mary:
Q wanted to do Johnny Cash – it burns burns burns, the ring of fire – but we all had arms aching. So we opted to do squat hold while each PAX did these exercises
– Mountain Climbers 5x IC
– Low Slow Flutter 5x IC
Hardy asked if we could switch to planks so we did that an then:
– Plank Jacks 5x IC each
– Pickle Pounders all together 10x IC
– Freddy Mercury 25x IC
– Have a nice day!
Announcements:
– TED Talk on Slack tonight at 8pm
– ULTIMATE convergence at Ting next Monday (Mutiny / Red October will be closed)
T-Claps (Recognition):
All PAX getting some extra practice counting cadence
Prayer:
Florence/FloJo’s wife has job interview today
Gamecock has some uncertainty at his job after changes
Boy George continued safe travels
Honored to get to lead everyone. Hope you enjoyed the new stuff!
