The Nest Inaugural

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EC: Cupid, H1N1, Pikachu

FNGs: None

Warm Up: Mosey around the parking lot. 20 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Moroccan Nightclubs IC, Michael Phelps.

The Workout:

Modified Apple Turnovers: Bear crawl 2 parking spaces, merkin, flip over, WW2, crab walk back 2 parking spaces, WW2, flip over, merkin. Repeat 4 times OYO, then picked up the 6.

Moseyed to the wall for Ascending and Descending Testicles. YHC called out various degrees until his arms were jello. At 90 degrees, some of us discovered that we can get our feet over the top of the wall…file that away for another workout.

We then moseyed back to the parking lot for 4 Corners, Abs and Legs edition. PAX partnered up, each partner did 50 of an exercise while a second exercise was held.

At Corner 1, 50 squats, hold squat.

Mosey to Corner 2, 50 low slow flutter, hold legs 6 inches above ground.

Bear crawl to Corner 3, 50 star jumps, hold squat.

Mosey to Corner 4, 50 WW2s, hold legs 6 inches above ground. Crab walk back to Corner 1.

We then moseyed back to the wall for Ascending and Descending Testicles, round 2.

Finally, moseyed to the shelter.

20 irkins, 10 derkins, 10 dips. 10 Step Ups each side.

10 irkins, 10 derkins, 10 dips. 5 Step Ups each side.

10 irkins. 5 Step ups each side. 10 derkins. 5 Step ups each side. 10 dips. 5 Step ups each side.

Mary:

The Elements song, every time elements was said we did a burpee. 31…ish.

10 Heel Taps IC

10 Dead Cockroaches IC

10 Pickle Pounders IC

Announcements: Check Facebook, Slack. Sign ups to bring a meal for Noah’s Ark

T-Claps (Recognition): Good work all HIM who showed up today. It was a humid one, my sweat was sweating.

Prayer: Warchild’s family, Noah’s Ark’s wife

Burnin’ Down the…Nutcracker

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16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.

FNGs: Epcot

Warm Up:

Mosey to back basketball goals & playground.
Smurf Jacks x15 IC
Daisy Pickers x15 IC
Good Mornings x10IC
Sir Fazio Arm Circles X10 IC Forward/ x10 IC Reverse
Goofballs x20 IC

The Workout:

Number off 1-4 to form 4 groups of 4. Indian run with your group around the track w/ last person stopping to do 3 burpees then running to the fromt of the group. R&R until everyone did 2 rounds of burpees. 3 burpees (groups of 4)
Mosey to the rock pile & grab a medium to large rock (except for Blue Hen who chose not to over exert himself with the size of his rock).
Burn downs: 5 sets of decreasing reps (10/ 8/ 6/ 4/ 2) alternating between two exercises for each muscle group…
Arms: 5 sets of decreasing reps alternating between Curls for the Girls and Tricep Extensions – (rotate rocks between each set) – Return the rocks and mosey to the front
Shoulders: Merkins & Plank jacks
Legs: Squats & Step Ups (each leg)
We still had 10 minutes before MARY so we then moseyed to the front playground for a modified version of 4 Corners with our groups from earlier.
Corner 1: Balls to the Wall; Corner 2: Pull Ups; Corner 3: Squat Jumps x10; Corner 4: alternate between Irkins, Derkins, Dips & WW2’s.
R&R for 10 minutes then we moseyed back to the front parking lot and reprised the Burn Down theme for Mary with…

Mary:

American Hammers & LBC’s – sets of 10/8/6/4/2

Announcements:

> 3rd F community impact opportunities coming soon in Holly Springs – Contact Slide Rule & watch Slack for more info
> Ultimate at Tiger Blood this Thursday

T-Claps (Recognition):

 

Prayer:

War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30

Purple Cobra VQ

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19 PAX made their way to Purple Cobra for Axe’s VQ!

 

EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet

FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC

SSH 30X

Daisy Pickers 10X

Emperial Walkers 10X

Hillbillies 10X

Jog  little further down parking lot and circle up again

Good mornings 10X

Seal Claps 10X

 

The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.

100 Merkins

200 LBC

300 Squats

400 Jump rope

With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.

Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.

Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs

Tough Murph This Week

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This week’s Murph seemed more difficult for some reason with lot’s of modifications.

Still liking the Veteran’s park location though, nice and quiet with plenty of options for running a few miles.

EC:  2 to 3 miles

FNGs:  None

Warm Up: Run One Mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Prayer:  Healing

When did Dauber get here?

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FNGs: Splenda and Seagull

Warm Up

A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.

 

The Workout

  • Line up on the tennis courts for: wheel barrels, bear crawls, crawl bears, crab walk and reverse crab walks
  • Run to rock pile, grab rocks and then line up on soccer field for fun with rocks consisting of curls for the girls, ruh rohs, triceps extensions and LipSync’s 8 step full body lift that is actually only 6 steps. Between each arm exercise run to other end of field and back which included one 10 set of merkins for one of the runs because we were 20 minutes into the workout and haven’t done any merkins.
  • John Cusack to parking lot for down and back Bearly Curling.
  • Return rocks and separate into 2 groups of 8 so each brother can do 10 abyss merkins between 2 picnic tables while the other 7 did various experiences consisting of LBCs, WWII and monkey humpers
  • Run to little pavilion for 10 dips and then run to tennis courts for Mary consisting of Freddy Mercurys, low slow flutter, American hammers and 1 minute of have a nice day.

 

Mary

  • Freddy Murcury’s
  • Low, slow flutter
  • American Hammers
  • Have a nice day

Announcements

Refer to Slack

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.

Yes, We Do Take Requests

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EC for Bernie and Brexit who ran over from home, and for Cowboy, Abe and Nemo – thanks Cowboy for inspiring us to get in a solid run despite the late start.  Bullseye was first on scene as he was so excited tto get his hands on the brand new breathtaker.  A couple guys reached out to ask about running today and there were some request to keep he running to a minimum.  When you are riding your bike to post, with breathtaker, and going on several days in a row, I will listen to your request.  Opened with the news about Warchild, many black shirts to represent and a moment of silence

FNGs: Nope
Warm Up: Regular lap around the big block, circled up for some quick w/u exercises

The Workout: Stayed right in the same spot the whole time.  Picked up rocks and circled up.  The workout was a build as we did everything ICx10 and added an exercise each round until we had 10 different exercises.  Some guys picked up on the patter, others thought it was totally random.  Either way, I like to think it was an even, consistent workout with no real breaks.  The exercise order went like this: curls, SSH, triceps, Goof Balls, Ground Pounders, Mt. Climbers, Wonder Bras, Merkins, Bus Drivers, Burpees.  So that means we did curls ICx100, SSH ICx90…all the way to just the 10 burpees, but we did them slow and in cadence to focus on form.  Time was on our side as we wrapped up, returned the rocks and circled back up.
Mary: 2 sets, all ICx10 and without letting the feet touch the ground: LBC, 6 inch hold, low slow flutter, Homer to Marge
Announcements: Mention of new AOs
T-Claps (Recognition): Great to see Coal Ash back out there today as he continues to recover – strong effort
Prayer: We took a silent 10 count for unspoken and YHC took us out

Paradise City 6/17 Backblast (I Hate Dice)

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Pax of 7 

Beuford, Dumbo, Lucky Charms, DawgPound, Catniss, Full House, Popinski and Breach on the Q

Warm Up: Run up the ramp and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings Daisy Pickers and Frankensteins.

The Workout: The hated dice made their appearance for a run around ting with some stops along the way to roll the dice.

Stop 1  Frog Jumps, squats, SSH’s

Stop 2 Burpees, Jump Ropes and Plank hold

Stop3 in the tunnel for some Balls to the Wall,  peoples chair, Austrailin Mnt climbers and seal clap peoples chair

Stop4 Burpees, jump squats, merkins

Stop 5 Mountain Climbers, Box Cutters, Pickle Pounders

Stop 6 Homer to Marge, Crabwalk down the parking lot, Merkins

Stop 7 Squats, High Knees LBC’s Follows by a pax race to the midway point of the ramp and back x2 in under a minute.

Mary: 5-minute ab burnout 22 counts of the following (LBC’s, Hello Dolly’s, Reverse LBC’s Homer to Marge and Freddie Mercuries)

Announcements: None

Prayer: Pray for the family of Warchild

U-Turn

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13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!! 

FNGs: Welcome Alpine!

Prayer: praying for all the fathers out their this weekend.

Parental Advisory: Explicit Lyrics at Crazy Ivan

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FNGs: Nope

EC:  Run: Pikachu, Sliderule, Dahmer.  Yoga: Lucky, Skidmark, Dawgpound and Emeril

Warm Up:

Jog the parking lot, butt kickers and high knees.  Round 2 Karaoke
Fazio Arm Circle
Seal Claps
Merkins x20

The Workout:
Partner Up
Round 1: x50 each PAX Pull-Ups.  While partner does pull-ups other partner does Kettle Bell Twist
Round 2: x75 each PAX Goblin Squats.  While partner does squats other partner does Kettle Bell Lunge Walk
Round 3: x100 each PAX Kettle Bell Swings.  While partner does swings other partner does suicides
Round 4: x50 each arm KB Press.  While partner does presses other partner does WWII
Ground Pounder in cadence x20
Ran back to parking lot for quick Mary

Mary:
Pigeon Stretch
Fazio Arm Circles
Imperial Walkers

Announcements:

Everything else is on Slack

T-Claps (Recognition):
Bullseye won Breathtaker for the week – Additional T-Claps for SlideRule, 16-Bit, Wiggly and Pikachu for kicking in.

Prayer:
Noah Arc’s wife is dealing with a lot of pain and Doctors are trying to figure out why
Midget so he can stop running his mouth at the workouts and actually start to push himself

Tiger Blood (Chewbacca)

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Pax of (11) for a  Chewbacca style workout at Tiger Blood

UTI, Warbucks, 187, Pikachu, Snap, Yogurt, Axe, Da Business, Lipstick, Skidmark and Breach on the Q

Warm Up: On the move to the front of the school for 22 counts of Imperial Walkers, SSH, Frankensteins, Prisoner Squats, and Daisey Pickers

The Workout: 5 Rounds of Chewbacca style (30 secs on 10 rest between exercises) 10 cycles for each round, Mosey to a different spot around the school between rounds

Round 1 Burpees and Squats

Round 2 LBC’s and Merkins

Round 3 Jump Lunges and Frankensteins

Round 4 Low Slow Fludder and Mountain Climbers

Round 5 Side Straddle Hops and Star Jumps

Announcements:

Prayer: