Co-Q Duel at the Nest

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PAX: Boy George, Gamecock, Banana Seat, Sprinkler, ShamWow, Dahmer, Dawgpound, Mookie, Fanny Pack, Pumpkin Spice, Snap, Wallaby, Florence/FloJoe, H1N1, Cupid, Bobby Doll, 16-Bit, Nemo, Fram, Hardy, Fumunga, Moped, Bondo. Martini

EC:  There was a Crew

FNGs:None

Warm Up:  SSH, Sir Fozie Arm Circles, Windmills, Hillbillies, Imperial Walkers, Daisy Pickers

The Workout:  Count of by 3’s.

Group 1 to the Wall:  People’s Chair 5 count down the line, bear crawl to the island, 10 merkins, bear crawl back to the wall.  BTW 5 count down the line, lunge walk to the island 10 monkey humpers, lunge walk back to the wall.  Rise and repeat until time to switch.

Group 2 to the shelter:  1 leg squats x 10 each side, 10 Erkins, 10 Dips, 10 Derkins, 10 LBC’s.  Rinse and repeat unitl time to switch.

Groupt 3 – 4 corners aourn the permieter of the park.  corner 1 = 5  burpees, mosey to corner 2, 10 merkins, mosey to corner 3, 15 LBC IC, mosey up to hill to corner 4, 20 squats.

Once the group doing 4 corners made it back to the wall, everyone rotate.

Mary:  Boc Cutters, Homer to Marge, Reverse LBC’s, American Hammers

Announcements:  Mulch, 2 Options on Thursday (Kenny’s Grave & DDMR @ Tigers Blood)

T-Claps (Recognition):  Everyone who came out.  Boy George & Gamecock for the help w/ the Q

Prayer:  Everyone with kids returning to school

Making it up as we go

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YHC saw on Slack that this morning’s workout had been cancelled last night due to potential bad weather and/or damage as a result of Hurricane Isaias moving throught. YHC took a chance and posted on Slack that he was heaed to the Nest and would Q a workout is anyone showed up.  To my suprise, both Boy George and Norm came to keep me company . . . Thanks guys.  At 053o we kicked off the workout with absolutely no idea what we would do

PAX:  Boy George, Norm, Martini

FNGs:  None
Warm Up:  SSH, Sir Fozie Arm Circles, Imperial Walkers, Hillbillies, Daisy Pickers, Good Mornings, Windmills
The Workout:  During the warm up, YHC was looking around and trying to come up with some idea of what we would do.  The handrails at the top of the hill caught my eye.  Mosey to the handrails for the following:

  • 1 leg squats x 10 each leg
  • Slow erkins IC x 10
  • Dips IC x 10
  • Derkins x 10
  • Run down the hill
  • Calf raises x 10 each leg
  • Mountain climbers x 10 IC
  • Run back up the hill
  • Rinse and repeat 2 more times

Next Boy George took us over to the wall for the following:

  • BTW each PAX count to 10
  • Bear crawl from the wall to the island
  • 5 merkins
  • crawl bear back to the wall
  • People’s chair each PAX count to 10
  • Lunge walk to island
  • 5 merkins
  • Lunge Walk back to the wall backwards
  • Rinse and repeat 2 more times

Mary:  Norm took us to the shelter for American Hammers, LBC’s, Homer to Marge
Announcements:  Discussed the open AO’s for the next 2 weeks
T-Claps (Recognition):  Boy Gororge (who ran from home) & Norm

Prayer:  Boy George selling house, those impacted by the hurricane

A solid full body beatdown with all taking an active role and great mumble chatter

2nd F at Stick Boy!

The Nest 7-21-20

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EC:

Norm, Fumuga

PAX:

Norm, Fumunga, H1N1, Messi, Gamecock, Bananna Seat, Martini

Warm Up:

Mosey around the outside of the park

SSH x 20

Imperial Walker x 10 IC

Hillbillies x 10 IC

Good Moring x 10 IC

Windmills x 10 IC

Daisy Pickers x 10 IC

The Workout:

DORA 1-2-3:  PAX split into groups of 2 with 1 group of 3.  100 Merkins, 200 LBC, 300 Squats (team with 3 did 150, 300, 450).  Exercise was performed by PAX 1 while PAX 2 took a lap around the parking lot.

Round 2:  100 Dips, 200 Reverse LBC, 30o Calf Raises

Complete round 2 with about 10 minutes remaining.

Lined up shoulder to shoulder (w/ safe social distance).  First PAX in line took off runing arougn the parking lot.  2nd Pax in line called an exercise that the remaing PAX performed unti PAX 1 returned form his lap.  PAX 2 took off for a lap an PAX 3 called and exercise.  Continued unitl all PAX got their chance to call and exercise and complete a lap.

Mary:

Took care of during the workout

Announcements:

Plenty of opportunities to Lead – Sign up on the Q Sheet

3rd F Mulching – Sign up on Slack

Prayer:

Mulitiple sick co-workers/friends

 

Great work Men, it was an honor to lead!

“Fun” with Cards at The Nest

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EC:

Fumunga, Norm, Martini

Fumunga dropped some knowledge of a comment visible to the north west.  With this information we headed out on an alternate EC route to see if we could spot it . . . we didn’t.  Once we got back he informed us that is was actually visible form the north east, not north west.  Oh well, we sitll got in some good miles and a tour of the Quay.

PAX: 

Fumunga, Norm, Martini

Yosemite origninally had the Q today, but due to an injury YHC got the opportunity to lead.

Warm Up:

SSH x 10 IC

Sir Fozzie Arm Circles x 10 each front & back

Imperial Walkers x 10 IC

Hillbillies x 10 IC

Windmills x 10 IC

Daisy Pickers x 10 IC

The Workout:

Deck of Death:

Each card worth Face Value, Face Cards worth 10, Aces = 3 Burpees, Jokers = 5 Burpees

Hearts = Bobby Hurley

Diamonds = Merkins

Spaces = Squats

Clubs = LBC

Made it through the deck with time to spare.  Norm Suggested we proceed with 4 Corners around the Park.  Off we headed.  Stop 1 Norm deciced we would do Carolina Dry Dock x 15.  Second stop Fumung decided to bear crawl up the stairs, up the ramp and back down the stairs.  Third Stop Martini chose toe taps x 20 IC.  Fourth stop was at the rails where Norm chose Erkins x 10, Derkins x 10, Dips x 10.  Once Complete headed back to the starting position just in time for Mary.

Mary:

Reverse LBC x 10 IC

Heel Taps x 10 IC

Box Cutters x 10 IC

Plank walk-0ut (?) – someting that Fumunga brought up

Announcements:  Mulching, Sign up to Q

Prayer:  Soldier in Norm’s unit in ICU w/ COVID, PAX w/ babies on the way, Injuries

Great Work Men!

That’ll Make You Feel Alive!

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Stop #2 on my self imposed 5 day Q and EC tour.  This time, YHC hit the cozy confines of The Nest down in the heart of Fuquay-Varina with the promise of getting in some last day RUNE miles and to see some FV brothers I don’t see in the gloom so much. The Nest is an AO with quite a few features and lots of options for a solid Q.  One feature worth noting today would be road rash on the back and knees doing exercises today.  Good amount of gravel in the skin. It’s not a Possum Trot level surface, but many places at the Nest are not friendly.  This includes the grass.   Word of wisdom, don’t do burpees or merkins in the grass down by the entrance! You, like Buttermilk, May get to feel very “alive” if you do.  Not sure if it was fire ants, sand burs, or just grass thorns, but Buttermilk got some in his hands and apparently it’s not pleasant!

EC: Fanny Pack, Dovetail, Gamecock, 16 Bit, Boy George, Norm, Buttermilk.

FNG’s: Too soupy???
Warm Up: Circled up for Good Mornings, IW’s, HB,s, Frankenstein’s, Fazios, and Chinooks.  Mosey up to the street.
The Workout: With it being the last day of RUNE, YHC knew and pre- blasted there would be a fair amount of running. Ended up with about 2.5 during the workout today. Pax drew the 7 of Diamonds to get that done today.  Each corner around the perimeter of the park for each round had: 7 burpees, 14 WW2’s, 21 Jack Webb’s ( 7 merkins with 21 air presses), and 28 Shoulder Taps. Pax all did a great job of taking duty and calling counts.

Mosey to wall and partnered up. 1 partner does People’s Chair while other bear crawls to the curb and does Irkins to a 5 count, bear crawl back.  Switch. We did this on a descending count of Irkins from 5 to 1.

There was some mumblechatter and disagreements about mileage today so YHC wanted to put that to bed by calling a mosey loop in the parking lot followed by an Indian run that gave us a couple more spins around the lot. Return to the shovel flag for Mary.
Mary: Freddie Mercury’s, Plank Holds (standard and chill cut/2 rounds). Have a nice day.
Announcements: Mulch. Sign Up.
T-Claps (Recognition): Plenty of EC today!
Prayer: Finkle to finish strong on a software engineering class he’s doing.  Dovetail stepped up to take us out.  Honor to lead in a new place. Gotta get down to the FV more often.

Helping Fumunga Lose The Vacation 15 lbs

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PAX: Fumunga, Gamecock, Banana Seat, Yosemite, Finkle, Norm, Buttermilk

7 PAX met in the Nest with ~98% Humidity with no mosey in sight.

Warm Up: 2 Laps around the Parking Lot with dynamic stretching.

The Workout: 25 Seconds on; 5 Second Rests

Round 1: Bobby Hurley’s, Deconstructed Lower Burpees, Side Shuffles, Goofballs, High Jump Knee Tucks; Repeat 4 times

Round 2: 180 Squat Jumps, Mountain Climbers, Switch Lunges, Crap Kicks, Full Burpees; Repeat 4 times

Round 3: Straight through Round 1 and Round 2

Mary: 25 seconds on, 5 second rest
Rising Flutter Kicks, Rockers, Toe Touches, Heel Taps, WWI, Slow Scissors, Freddy Mercury’s, WWI

Announcements: Mulch, 10 Year F3, Emphasized Pikachu’s Announcements on Slack

Prayer: Those that have recently lost love ones, Gamecock’s 2.0 due in November, Fumanga and his M.

A double Dora with a little bit more

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YHC ran from home this morning for EC. With Rune going on and not sure who had the Q, I figured getting 2 miles before and after the workout would help make sure I hit my goal for the week. Took a detour to get a bit extra mileage and did a quick 30 second sprint on a Strava segment, which I immediately regretted doing thanks to the dew point of 72. Finished with a short walk/jog to the AO to see Sprinkler’s truck, but no-one else. Asked if he had the Q, but he didn’t. We waited a few minutes until go time and I decided to lead this morning.
EC: Boy George
FNGs: None
Warm Up: Took a quick lap around the parking lot to give me a few minutes to figure out a workout. We lined up for these exercises:
Side straddle hops – 20 IC
Windmills – 10 IC
Sir Fazio arm circles – 10 IC forward, 10 IC reverse
Seal Claps – 10 IC
Overhead Claps – 10 IC
Imperial Walkers / Hillbillies – 10 IC each
The Workout: There are a few go-to workouts that a PAX should always have ready in their arsenal if they are called on to lead at the last minute. DORA is one of those. Settled on doing a combined 100 merkins, 200 squats, and 300 LBCs, one PAX does as many reps of whatever exercise while the other PAX runs ~0.1 mile loop around the parking lot. For the most part, we matched our reps almost exactly, doing 20-30 of 2 different exercises each round (merkins+squats until we reached 100 merkins, then merkins+LBCs, then a few rounds of 50 LBCs each).
We finished up and I checked my watch – that only took 13 minutes!! After a few seconds of thinking, decided to keep it simple and rinse and repeat. 2nd time around we were a bit slower, but t-claps to Sprinkler for knocking out 55 LBCs and then 50 more in less than a minute each round.
We were now around 33 minutes and had a little over 1.5 miles. I know the big loop at The Nest is around 0.4 miles, so we did a bit of running together. We stopped at each of the 4 corners to do even more reps – 10 merkins, 20 squats and 30 LBCs. After 2 corners we were sick of those, so YHC called an audible – stop 3 was 10 Carolina Dry Docks, 20 forward lunges, and 15 low slow flutter in cadence, stop 4 was also 10 C.D.D., 20 reverse lunges, and 15 Freddie Mercury’s in cadence. Jogged back to the parking lot and we were both smoked, so naturally we finished with 5 burpees.
Mary: None
Announcements: Rune going strong
T-Claps (Recognition): Sprinkler for pushing the rock today
Prayer: Prayers for everyone affected by the big issues going on in our world currently – covid, protest, etc. For our local/state/federal gov’t to be good leaders and make wise decisions. For PAX who have recently lost family members. For PAX who have financial struggles due to job loss.

I hadn’t planned on taking the Q today, but am glad I did. I always feel like I push myself harder when I do. Honored for the opportunity to lead today.

Deja Vu at the Nest

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Yosemite posted that he needed a Q at the nest, so I grabbed it, I figured I could repeat my birthday Q at Disney.

EC: Boy George, Fumunga, Gamecock
FNGs: none
Warm Up: 15SSH, 15 Hillbilly’s, 15 Imperial Walkers, 10 Sir Fazio arm circles forward and backward, 10 Good Mornings
The Workout:
         Thang 1: Mosey to one end of the parking lot, get a partner. One Partner runs the lot stopping at each island and does 15 merkins, 20 lbc’s, 25 squats. While
Partner 2 does 10 count Balls to the Wall, 15 count Shoulder Taps, and Peoples Chair until partner returns. Did this 3 times.
        Thang 2: Mosey to Shelter, for Dora 123, 100 Step-Ups, 200 Freddy Mercuries, 300 dips
        Thang 3: 11’s in the parking lot, star jumps and Carolina Dry docs,
Mary: 8 Homer to Marge, and Have a nice day.
Announcements: Rune is ongoing, Helping Holly Springs with Park Maintenace, 10 F3 anniversary
T-Claps (Recognition): Pax for Hard work and good talk after the workout
Prayer: Martini, Pablo, and Hobo’s families as they are dealing with Hospice for a loved one, Gamecock’s niece continues improvement in NICU.  Prayers for compassion patience, and understanding for the nation as we deal with 2020.
NMS: There is a lot going on right now, I feel for our African American citizens right now. I can’t even begin to knows what if feels like, I hope this will lead to better things for them and our country, everyone should feel safe in the US and not feel like they are being targeted because of Race, or any other reason.

The Nest Still Stings!

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As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!

Three’s Company at the Nest: No Shenanigans Needed

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FNGs:  None

Drove in early to Falcon Park in low 50 degree weather with the threat of rain looming all around FV.  I saw Norm’s truck and thanked God for someone showing up.  He wrapped up an EC run before joining me.  At this time I saw Boy George enter from the woods.  A short cut?  Unknown.  Those woods would come in handy as I soon realized I needed to adjust gross weight.  I asked Norm to began promptly at 530 if I was detained.  Luckily, I made it back in time and grabbed some Purel before leading the PAX in a warmup.

Warm Up:  Nice jog around the Falcon Park block.  PAX were in a good mood and rain was holding off.   Circled up for the following exercises:  Good AM, Don Quixote, Daisy Pickers, Hillbilly, Imperial Walkers, Sir Fazio Arm Circles, O/H claps, Seal Claps and Ospreys.  Michael Phelps.

The Workout:  Had lots of options running through my mind after I had picked up the Q from Martini the night before who needed a replacement due to work requirements.  I asked the PAX to do a modified Dora consisting of 100 Merkins, 100 LBCs, and 100 Squats.  One PAX would run around the parking lot and then we would rotate.  Norm thought I had said 100, 200, 300 and was in beast mode knocking out the exercises as we quickly determined he did a lot of reps!  Shout out to Norm!  Once the reps were completed, we moseyed to the brick wall.  Note to self:  make sure the wall is high enough for BTTW.  Executed BTTW and People’s Chair with a 20 cadence count.  Worked on some leg stretching with alternating straight and bent leg L, R.  Legs were feeling good.   Lined up at the end of the parking lot and executed bear crawls to the opposite curb.  10 erkins before heading backwards in a crab leg crawl.  Began three core exercises including hello dollies, 6 inch leg lifts and H2M in 10 cc.  On our feet for karaoke to the Right.  Toe taps for a 10 count.  Karaoke back to the Left.  Alternating Lunges back to the curb.  Mosey to the club and executed an old basketball drill jumping as high as you can 10 count on the wall.  I jumped the least high for sure.  Mosey to the curb and executed dips.  If you are still reading this, come out to TBD tomorrow and wish me ‘Happy St. Joseph’s Day’.  I will buy you a coffee/breakfast beverage at 2nd F post TBD.  Talked about proper hand placement on the curb preventing injury to the sac on the shoulder.  (saw it on you tube yesterday, has to be true).  Back to the brick wall for Carolina dry docks.  Time was running by quickly. Had PAX sprint across the parking lot to the Handicap sign.  Final exercise before Mary:  50 SSH in cadence.  Still no rain.  God is great.

Mary:  Lots of stretching.  Great mumble chatter with updates from home/home front.

Announcements:  Movie night CANCELLED (found out later in the day the theater was closing).

T-Claps (Recognition):   Both Boy George and Norm for getting out in the gloom during this difficult time with COVID-19.   Norm for EC/extra reps during Dora too.

Prayer:  Our Families.  All of us impacted by COVID-19.  Injured PAX.  Unspoken.

HAPPY ST. PATRICK’S DAY

2nd F at Panera Bread.

 

An honor to lead.  -Dauber