Golfing Graveside

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FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.

1000008891

Giving 110% for Kenny

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FNGs: none

Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing

There and Back Again

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With surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time.  Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom

FNGs: Nope

Warm Up:

Frankenstein x10 IC

Windmill x10 IC

Daisy Pickers x10 IC

Willie Mays Hayes x10 IC

Butt Kickers x10 IC

The Workout:

We moseyed to the top of the greenway to get instructions.  We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time.  The instructions were simple, run to light posts and do an exercise.  Repeat until we hit the bottom and then rinse and repeat all the way back up.  The exercises were:

Squats x20

LBC x15

Reverse Lunge x10

Heel Taps x20

Forward Lunge x10

Imperial Walkers x20

No Surrender x10

Hillbillies x20

At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.

Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises.  We then headed to back towards our cars for…

Mary:

Sleeping Hillbillies x10 IC each side

Hello Dolly x10 IC

Homer to Marge x10 IC

Announcements:

IPC continues tomorrow at Sheepdog.  Sounds like it’ll be a doosey.

Prayer:

Pothole’s back issues and also him leaving for training for four weeks.  Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.

YHC is having surgery to repair a torn bicep on Monday.  Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own

 

Honored to lead.  I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular.  I miss these mornings.

 

010000

Poles and Rocks at the Grave

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7 HIM showed up on another moist morning to push each other. Here’s what happened.

Warm Up
Loop around parking lot with carioca.
Air squared
Willie Mayes Hayes
Bat wings
Mtn climbers
Merkins

Grab rocks for traveling
Go to first street light
10x Ground pounders with rock – mosey to next light without a rock, do 5 burpees. Sprint back to rocks for your choice as you arrive.
Traveling curls to the next light. Then repeat.
10x Wonder bras – mosey to next light without rock. 5 burpees, sprint back for choice.
Traveling tri’s to the next light. Repeat.
10x rainbow lunges each leg. Mosey, 5 burpees, sprint back.
Traveling overhead press back.
10x American hammers with rock, mosey, 5 burpees, sprint back
Traveling bus drivers back.
10x squats with rock, mosey, 5 burpees, sprint back.
WWI’s with rocks
Return rocks

Courts – partner up
P1 bear crawl to half court then crawl bear back while P2 does plank jacks, switch.
P1 suicide to half then full court while P2 holds BTTW, switch.
P1 crab walk forward to half the backward back while P2 does LBCs, switch.

Mary
Windshield wipers
Heels2Heaven
LSF
Cross ups
J-Lo’s

Way to push this morning men. Pleasure to lead.

BS out

nightgreenway

Not so yellow brick road

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FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter

5 Year Anniversary Q – Gamecock gave ’em 9 inches when they really only needed 6

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5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler.  We ran to the AO where I then got my ass handed to me for 45 minutes.  I came back though the next week.  And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer.  It will sound like hyperbole but it’s not; it was life changing.  I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.

Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury.  We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.

FNGs: None today

Warm Up:

Lap around the track and to the basketball courts

Squatted seal claps x20 IC

High knees x20 IC

Windmill x10 IC

Daisy Picker x15 IC

Imperial Walker x16 IC

Hillbillies x10 IC

The Workout:

We paired up and went to the corner of the court for partner hops.

Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs.  Two round of this.  At one point someone complained that Gamecock was giving 9″ when they really only needed 6″.  Sounds like a personal problem.

After those two rounds we did Superman broad jumps around the court.  5 pax laid down and held superman while the other man did broad jumps over everyone.  Once he was done he got down and the last man started jumping.  We did this for one full lap around the basketball court.

After that we moseyed back to the parking lot and got in two lines.  Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.

Round 1 – Duck walks and AMRAP squats

Round 2 – Lunge walks and AMRAP LBC

Round 3 – Backwards job and AMRAP reverse lunges

Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg.  We had to cut this short due to time.

Mary:

Back to the flag to do

Protractor

Exaggerated LBC x10 IC

Homer to marge x16 IC

Announcements:

Backpack collection for foster kids – See Abe’s posts in 3rd F channel.  We’ve closing in on our 150 goal

Warbucks is gathering donations to take to UNC in celebration of his son Maddox.  He has posted an Amazon wishlist in 3rd F and will also take monetary donations.  Reach out to him for more info.

Prayer:

Phew, there were a lot today so forgive me if I forget something or someone.

Banana Seat who is recovering from illness

H1N1’s daughter who is learning to drive.  Today is day 2 so clear the roads in FV.

Finkle’s wife has a job interview

Finkle’s project manager at work who is under a lot of stress due to contract stuff.

Finkle’s 2.0 traveling from Mexico to Texas

I know I’m missing some so my apologies for that.

 

The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you.  I can’t wait to see what the next 5 bring.

 

010000

New Pavement!

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This would be more exciting if it were at Possum Trot but the track around the Kenny’s Grave baseball fields has a new coat of blacktop that makes it very easy to run on. It was so new you could still smell it. We started our lap with 4 but upon return found a bike in the parking lot that wasn’t there when we started.  Warbucks caught up not long after and, thanks to me not being able to do them, penalty burpees were not assigned.  

FNGs: None

Warm Up:

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbilies x10 IC

Willie Mays Hays x10 IC

Trunk Twists x10 IC

The Workout:

We moseyed down to one of the empty lanes of parking spaces and partnered up for dora.  Since we had an odd number I joined one of the groups and just mirrored one of those guys.  

100 jump squats

200 Imperial Walkers

300 LBC

The timer was the other partner duck walking all the way to the other side of the lot and then jogging back.  The group of two finished up first because Warbucks is a jump squat machine so they helped finish up the group of 3’s LBCs at the end.

After that it was off to the hill by the big baseball field for 11s.  Sumo squats at the top and in cadence calf raises on the fence at the bottom.  It was OYO but everyone got done at the same time anyway.

Time was running short so I modified the rest of the plan.  We started down the greenway path and stopped at the first set of bleachers.  We faced up the hill and went up doing Walk Like an Egyptian.  Line up like an Indian run and take a step in to a lunge and hold it while the PAX at the back lunge walks to the front.  Once he’s there, step in to a lunge with your other leg and continue.  We made it to the top of the hill and then moved on due to time (which there wasn’t much of).

Mary:

Heel taps x16 IC

Reverse LBC x16 IC

Announcements:

F3 Family picnic on 6/24.  Check 2nd F channel in Slack for details and to sign up to bring stuff

Prayer:

Finkle’s youngest who hasn’t been feeling well.

YHC’s M who has a scratched eye that may or may not be getting infected.

Praise for my M’s grandparents who are celebrating their 70th wedding anniversary as well as her grandmother’s 90th birthday

Praise for Finkle’s M for her final day at her, now former, job.

 

What a beautiful morning it was to come workout out and share the morning with you all.  It’s an honor that you come and allow me to lead you through this, truly.  

 

010000

Kenny’s Grave 5.25.23

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PAX: , , ,

PAX: @Finkle, @GHERKIN, @Cancun, @Abacus the OG

The Warm-Up: Mosey around the parking lot, Willie Mays Hayes, Daisy Pickers, SSH, Seal Claps and Overheads

The Event: Terrible time of 11’s with rocks.  We did various rock exercises and traveled with the rocks.  Crab rock walks and bear crawl with rocks really sucked!

Mary: Broga led by @Cancun

COT: can’t remember

Crab People

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FNGs: none

WarmUp: circle up for warm o rama

The Workout: start with a medium rock from the rock pile. Sorry Sweetheart, we’re going small, next time. 11s in the hill with wonder bras and squats carrying the rock. Uphill was done backwards and it burrrrrns. Next was lightpost travel with stacked exercises and the rock on tow. Methods of travel between poles: lunge walk, crab walk, John Cusack, and bear crawl with a rock push. Exercises squats, ground pounder, and merkins.

Mary: popcorn Mary

Announcements: outreach next week with Rubiks, run the Quay, brute squad

Prayer: Rubiks coworker heart attack, Finkles youth pastor surgery recovery, gamecocks church member healing, Kitty Litter adoption process

4 corners at the grave! 4.13.23

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PAX: @Gamecock, @Pumpkin Spice, @Finkle, @GHERKIN

Warm-up: Started with Good Mornin’s, Willie Mayes Hayes, SSH, Mountain Climbers, Seal Claps, Overhead clapps and a lap around the parking lot.

Main Event:  We each picked out a medium size rock and went over to the square in front of the city gym to do 4 corners.

Corner 1: Rock exercise, R1 Colt 45s, R2 Rut Rows, R3 Wonder Bras

Corner 2: Leg exercise, R1 Squats, R2 Sumo Squats, R3, Reverse Lunge

Corner 3: Abs exercise, R1 LBC’s, R2 Big Boy sit ups, R3 American Hammers

Corner 4: Merkin exercise: R1 Merkin, R2 10 wide Merkins and 10 Peter Parkers, R3 10 Angle Grinders

Mary: Broga

Prayer Requests: @Gamecock traveling with family and friend who is a mother of 5 in coma after brain surgery, @Pumpkin Spice is speaking at a middle school event this weekend and recovering from being sick