Solo Flight
1 Q for some miles at 🦅 The Nest 🦅 with his imaginary friends: Hopeye, Wrinkle, and Gameclock
Pray for the many who are sick right now!
3 Star Workout at The Nest
Warm Up: Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings
The Workout:
Thang 1 – 11s featuring WW2s and Burpees
Thang 2 – 4 corners around the park with Merkins, Squats, WW1s, and SSH
Mary: Stretches by Finkle
Announcements: Q ’em all!
Prayer– For co-workers making their job their identity, adding stress and anxiety to their lives.
The Nest was alive
Warm Up:
SSH, Good mornings, windmill, Fazios, Willy Mayes Hayes, seal claps.
The Workout: Did a short Build a bear. alternating merkins and squats. Mosey to block wall did 15 step-ups with squat the top.
Mosey to brick wall and did a Dora consisting of 200 shoulder taps, 200 mountain climbers and 5 round of people’s chair while partner ran the parking lot. Did a loop as group splitting into four sections of karaoke and lunges.
Mary: Extended Mary consist of ab exercises and stretching.
Homer to Marge, LSF, Hello Dollys, LBCs, reverse LBCs, and 8 count plank/mountain climber something. (needs a name)
Announcements: Ruck circuit see slack.
Prayer: World uncertainty, Meeting Job deadlines, Rest and Recovery
Two Birds of a Feather at The Nest
FNGs: None
Warm Up: SSH IC, Good Mornings IC, Daisy Pickers IC, Sir Fasio Arm Circles IC, stretching.
The Workout:
- Lung Walks down the parking lot with Squats on the lines
- Bear Crawls back up with Merkins on the lines.
- Rinse and repeat x3
- Calf Raises IC on the Curb
- 1min People’s Chair
- Rinse and repeat x3
- Knee Tucks on the swings IC, Dips IC, and Urkins IC
- Rinse and repeat x3
- Mosey lap around the park perimeter
Mary: Low Slow Flutter IC, Homer-to-Marge IC, WW1s IC, and stretching
Announcements: None
T-Claps (Recognition): None
Prayer: Finkle and his M clearing all consumer debt this year.
Dora flew the coop.
FNGs: Kotter was Enough
Warm Up: SSH, Hamstring stretch, Willie Mays Hayes, SFAC, Seal claps and OH claps, parking lot lap mosey
The Workout:
DORA Thang 1: 100 reps each exercise. Dips, Squats, Swing set plank and.
DORA Thang2: 100 reps each. Pull-ups, Merkins, Lunge.
Mary: Mission Statement, Core Principles (7 burpee penalty), Jane Fonda’s and LBC
Announcements: Q’em all challenge and challenge yourself tracker
T-Claps (Recognition): New Job for Enough, College for Haggis, FRAM Dad successful Hip Replacement.
Prayer: T-claps and unspoken
There’s Sand in the Nest
FNGs: None
Warm Up: Goodmornings, Willie-Mays-Hayes, Daisy Pickers, Arm circles (forward then back, seal claps, overhead claps.
The Workout:
With sandbag of choice..
5 Tricep Merkin
5 burpees
5 Rows
5 Overhead Press
Run a lap.
10 Tricep Merkin
10 burpees
10 Rows
10 Overhead Press
Run a lap
20 Tricep Merkin
20 burpees
20 Rows
20 Overhead Press
Run a lap
10 Tricep Merkin
10 burpees
10 Rows
10 Overhead Press
Run a lap
5 Tricep Merkin
5 burpees
5 Rows
5 Overhead Press
Run a lap
Mary: WWI, Low Slow Flutter, Boat Canoes, LBCs, Freddy Mercury’s, stretches
Announcements: Mamba’s 1 year F3 Anniversary!
Prayer: Prayers for a young man, Finkle knows, that recently lost His father. Praise that Enough started a new job this week and prayers that it continues to go smoothly.
Nesting for the Fall
FNGs: None
Warm Up: 0.5 mile mosey, POPEYE punches, etc.
The Workout:
Circuit workout – 45 seconds on/15 seconds off – 4 rounds
- Kettlebell uppercut twist -> rotational lunge (alternate R/L)
- weighted Homer-To-Marge
- Banded lateral leg lifts (one leg per round)
- Weighted American Hammers
- Weighted Sit up into overhead extension
- Superman Snow Angels
Mary: LSF, Scissors, Reverse Plank knee tucks, Mountain climbers, Pickle Pounders, stretch for 2 min.
The Nest with Gamecock
Warm Up: Arm circles, GM, WMH, SSH
The Workout:
Three stations per round. 2 sets each round. 45 seconds on – 15 seconds off
Round 1: bear plank shoulder taps, around the world reverse lunge with kettle bell, banded duck walk
Round 2: mountain climbers, kettle bell bottoms up push, banded sideways walk
Round 3: squat hold calf raises, kettle bell clean, sode plank banded clamshells
Round 4: glute bridge, kettle bell tris for the guys, banded leg lifts
Finisher: merkin to failure
Mary: popcorn
Announcements: happy birthday @yogurt
Prayer: @gamecock job interview feedback coming soon, healthbfor @popeye’s daughter margot
FRAM demands a Backblast and Popeye complies
FNGs: none
Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops
The Workout:
Part 1: 3 sets of the following
Copenhagens 10x R&L
Bulgarian split squats 10x R&L
Part 2: suicide stack-em’s
A) breakdancers
B) squat hold calve raises
C) Merkins
D) ATG split squats
Mary:
Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips
5 minutes of stretching
Announcements: none
T-Claps (Recognition): none
Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.
A Nest with Four Corners
FNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for
Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.
Mary: A little popcorn Mary.
Announcements: Sign up to Q!!!
Prayer: The family of the founding pastor at Enough’s church, our country