Kennys Grave – Page 4 – F3 South Wake

Slow and Sweaty Wins the Race

June 24, 2022/in Kennys Grave /QIC: Gamecock
PAX: 16-bit, 2 dollars, abacus, Fonzie, Gamecock, LED, Warbucks

FNGs: none
Warm Up: normal warm o rama
The Workout: start with 10 rounds of motivators (should have been 20 imo). Move to the rock pile for a SMALL TRAVEL rock. Head back over to the Greenway for some rock work. Pyramid stack at each light pole with a mode of travel in between. Exercises: patty cake merkins, star jumps, lunges, WW1. Modes of travel: stinky baby, turtles, side steps, John Cusack, duck walk, turtles again.
Mary: popcorn Mary for the last 5min
Announcements: Picnic signups
T-Claps (Recognition): LED, 2 dollars, abacus for EC
Prayer: 16bit’s daughter

Getting ready for Bobby’s 10yr Anniversary!

June 16, 2022/in AO Post, Kennys Grave /QIC: Abe
PAX: 16-bit, Abe, Bobby Boucher, Cupid, Finkle, Floppy Disk, Warbucks, Wild Turkey, Woody

FNGs: Floppy Disk
Warm Up: Side Straddle Hops, Good Mornings, Imperial Walkers, Hill Billies, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, 5 Burpees OYO
The Workout: YHC’s infatuation with a simple-but-effective routine of upper/lower/core/repeat continues. (PAX: “Didn’t we do this on Tuesday?” YHC: “Maybe. Try to keep up!”)
PAX took a trip down the Jeff Wells Trail and made stops at ever other light pole for an exercise. Merkins, Squats, Lunges, WWIIs, Mountain Climbers and Shoulder Taps were all performed in some variation. Either 10 or 20 counts (some of those lunges take too long for a 20 count). We picked up the six along the way. The trail proved just the right length to get us back in time for Mary.
Mary: LBCs, American Hammers, Homer-to-Marge and Pickle Pounders. Finished up with some yoga.
Announcements: F3 South Wake Family Picnic at Harris Lake (July 30th), July 5th Holly Springs fireworks needs volunteers
T-Claps (Recognition): Floppy Disk for coming out to his first workout (and Warbucks for bringing him out).
Prayer: Woody’s family, 16-bit’s wife’s grandmother, Floppy Disk’s father.

Take me out to the Grave for some peanuts and cracker jacks

June 9, 2022/in Kennys Grave /QIC: Finkle
PAX: Finkle, Pumpkin Spice, Warbucks

FNGs: none

PAX: @Pumpkin Spice, @Warbucks, @Finkle
Warm Up: Quick mosey over to the basketball courts for some SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers
The Workout: Location: basketball courts since they are lit up.

Homerun Derby. With only 3 pax we had a batter, pitcher and out fielder. Rules: 5 pitches, over the fence is a homer, hit the backboard and it’s 2 points/runs, hit the backboard and it goes in the net it’s a grand slam. Strikes are a burpee, foul balls a burpee, caught pop fly burpee.

Mary: LSF, LBC’s, reverse LBC’s, E2Ks, Downward Dog, Runners pose.
Announcements: June-Challenge
T-Claps (Recognition): @Finkle EC
Prayer: @Pumpkin Spice will be in Israel with M. Prayers for his kids being back in the states.

Boulder work

June 2, 2022/in Kennys Grave /QIC: Gamecock
PAX: Banana Seat, Breach, Dahmer, FedEx, Fonzie, Fram, Gamecock, LED, POTS, Sprinkler, Sunshine, Warbucks

FNGs: none
Warm Up: usual warm o rama with some surprise merkins
The Workout: Circle to with your rock and played survivor with a set of 5 exercises, 15 reps each, and a rotation sheet each exercise. Ruh rohs, curls, triceps extension, skull crushers, overhead press. The least favorite exercise (not PAX, that’s just hurtful) got voted off each round. Didn’t help that Fram choose a boulder.

Over to the dugout for some bar hangs. 6 saw who could hang the longest while the other 6 “cheered” them on doing amrap squats.

Mary: Popcorn Mary with some upper body stretches.
Announcements: June challenge, lipstick meal train, run the Quay
T-Claps (Recognition): 7 for EC. Great showing!
Prayer: Dahmer’s family members, FedEx kids graduation, stubs family

Bad form burpees according to the FV J. Larsen Creeper

January 6, 2022/in Kennys Grave /QIC: Finkle
PAX: @Florence/Flojoe, Finkle, Gamecock, Martini, POTS, Pumps, Sprinkler, Sunshine, Warbucks

FNGs: none

PAX: @Pumps, @Florence/Flojoe, @Warbucks, @Finkle, @Sprinkler, @Pots, @Sunshine, @Gamecock, @Martini
Warm Up: Mosey over to the basketball courts. Followed by SSH 20 count in cadence, 10 walkouts, 10 good mornings in cadence, and imperial walkers 10 count cadence.
The Workout: I was a good boy last year, so Santa got me some new F3 toys to share. We had 5 different stations and broke up into 2 teams of 5 and 4. The stations were the “dice of death”, slam ball, jump rope, agility and sprints, and the battle rope.

While one group was the timer at the dice of death doing burpees, squat jumps, lbcs, SSH, and other various activities the other team was doing the other stations and then we would switch after three exercises were completed with the dice. We did 4 rounds. Little did we know that that morning in the gloom we would be come the talk of the town. Apparently, our friend James Larsen videoed us doing burpees and wanted to give some critique on Facebook all the while it became a fantastic PR stud filled stunt for F3 in Fuquay. It’s too bad we didn’t give them the full show with some pickle pounders and monkey humpers…James my friend, if video taping guys working out at 5:45 in the morning is your thing come back next week for some great footage!
Mary: Merry go round. Thanks @sunshine for the monkey humper addition in cadence to 30 lol.
Announcements: Q source happening on Wednesday evenings at 6:45. check slack for details.
T-Claps (Recognition): Special recognition to the Larsen Creeper for his award winning video footage. https://fb.watch/amCz6mhtUj/
Prayer: Several job interviews, Sprinkler and family, Pots’ dad recovering from covid, and Pots’ cousin with tumors and treatment for them.

150th Post at Kenny’s Grave

December 17, 2021/in Kennys Grave /QIC: Finkle
PAX: @Florence/Flojoe, Banana Seat, Cornholio, Finkle, POTS

FNGs: none

PAX: @Cornholio, @Banana Seat, @Finkle, @Florence/Flojoe, @Pots
Warm Up: Mosey around the parking lot with butt-kickers, high-knees, and crossovers
The Workout:

Event 1: Poles on the baseball field. We focused on the number 150 this morning.

5 stations and 30 reps of prescribed exercises, BTW, Dips, Squat Jumps, Star Jumps, shoulder taps

mode of transportation was sprints, bear crawls, lunge walks, and jog

Event 2: 150 Doras

broke into 2 teams and one team was the timer and other team did exercises. Since we had 3 on a team, each Pax was responsible for 50 in cadence of each exercise. Mountain Climbers, LBC’s and Merkins

Leftovers: we finished a little early so we did wall sits and plank holds with a ten count from each PAX 2x. This one created a little mumblechatter as we counted to ten in various ways and @Banana Seat forgot how to count to 10…
Mary: American Hammers, Homer to Marge, Pickle Pounders, J-lo’s, Monkey humpers
Announcements: none
T-Claps (Recognition):
Prayer:

Day 4: 5 Days of Fankle

December 9, 2021/in Kennys Grave /QIC: Finkle
PAX: @Florence/Flojoe, Deuce, Finkle, Fonzie, LED, POTS, Pumps, Sunshine

FNGs: none

PAX: @Pumps, @Pots, @Finkle, @Florence/Flojoe, @LED, @Fonzie, @Deuce, @Sunshine
Warm Up: Mosey around the parking lot and at each corner of the parking lot we stopped to do 2 warm-up exercises. Daisy pickers, Sir Fazio Arms f/b, mountain climbers, Hillbillies, Imperial walkers, Finkle kicks(hairy rockettes), the goof ball, etc.
The Workout: 1st Event – 7 of diamonds. Did an exercise at each corner incrementing the next exercise by 7. 7 merkins at each corner, 14 burpees at each corner, 21 American Hammers at each corner, 28 lunges at each corner.

2nd Event – Apple Turnovers with 10 count in cadence monkey humpers at each end of the parking lot. Turnovers were bear crawl 3 parking spots then turn over to do crab walks the same.
Mary: Low slow flutter, Homer to Marge, Pickle Pounders, spitting cobra, downward dog into pigeon.
Announcements: CSAUP ‘The Judge’ on Saturday at 6 am.
T-Claps (Recognition): 7 for EC this morning. Great work gents.
Prayer: PAX who are dealing with injuries and sickness, @Fonzie’s extended family.

Abs and asses

October 21, 2021/in AO Post, Kennys Grave /QIC: 16-bit
PAX: 16-bit, Gamecock

YHC has been absent a lot recently due to the half marathon training plan I’ve been following. Thursdays, however, call for ab work so I figured why not lead an ab-centric workout this morning and share with everyone else. I also know that glutes are one of our most neglected muscles during our typical beatdowns so I figured I’d throw in a couple exercises that focused on them to round out the workout.

FNGs:

None

EC:

Gamecock

Warm Up:

A quick lap around half of the parking lot and then in to the pavillion

SSH x20 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Daisy Pickers x10 IC

Windmills x10 IC

The Workout:

One of my favorite ways to work abs is in a Tabata workout so that’s what we did today.

40 seconds work/20 seconds rest. 6 times through these 6 exercises

LBC

Sleeping Hillbilles – switch sides half way through

Zebra Kicks

War Hammers

Box Cutters

J-Los

Mary:

Very little time for Mary at the end so we did a set of 20 squats and 10 merkins

Announcements:

Holly Fest on 10/30

HSPC Goggins Challenge starting on Friday. See Slack for more details.

Prayer:

Gamecock’s wife studying for a certification for work

Really sorry about not setting my alarm earlier this week but very glad to be able to lead this morning.

010000

When Cooper brings apple turnovers to Kenny’s Grave

October 14, 2021/in Kennys Grave /QIC: Finkle
PAX: Finkle, Gamecock

FNGs: none

PAX: @Gamecock, @Finkle
Warm Up: Lap around the ball fields and incorporating high knees, butt kickers, and karaoke’s. Next we did good mornings IC, Yoga stretches, Michael Phelps, and elbow over your head stretches (whatever those are called)
The Workout:

Started off with 5 sets of Coopers around the main parking lot. These little devils are simple in theory but give you a good full body workout. We ran around the main parking lot 1x each round and followed the lap with 10 big boy sit ups, 10 merkins, 10 squats, and 10 burpees. Then next round same thing decreasing by one each time. We did the 5 sets and took a brief intermission (if that’s what you want to call it) and did apple turnovers down the parking lot. These are bear crawls for three parking spots, then crab walks for three spots all the way down. Last we typewritered our way back with fast feet. Did another round with bear crawls and crab walks followed by a lunge walk. Once our break was over we went right back into 2 more rounds of Coopers.
Mary: ABC’s and calf and quad stretches.
Announcements: Holly Fest coming up on 10/30 and Brute CSAUP on 10/16
T-Claps (Recognition): @Gamecock for making it happen with EC this morning.
Prayer: @Gamecock’s M is going out of town this weekend so traveling mercies and R&R for her.

Worm Porn in the woods

October 7, 2021/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Dawgpound, Finkle, Gamecock

YHC hasn’t been to Kenny’s Grave in a while so one way to get back…sign up to Q. One pax had to be lost since he lives in 12 Oaks and another had a air boot on. I thought how would he keep up, well he did. Here’s what we did.

Warm up
Loop track
Good mornings
Michael Phelps
Sir Fazio
Air squared
Merkins

Wood trail run pyramid
Every other lamp do exercises
Moves to each set: high knees, butt kickers, caioca, slides
2 Turkish getups
4 Jump squats
6 Freddy Mercury IC
Next light (s)
4,8,12 reps
6,12,18 reps
8,16,24 reps
10,20,30 reps
Reverse everything back to start
*Laid down besides some worms getting it on for some FMercs.*

Dugout
Dips and knee tucks 2 rds x10
Step ups and pull ups 2 rds x7

Mary
Box cutters
H2H
Pretzels
Superman

Prayers
Finkles boot and X-rays come back showing healing, Dawgpound health as training for HSH, Gamecock parenting while M in training, YHC family kids health, pandemic

It was great getting back to South Park. T-claps to Finkle getting in 1.4 miles in a air boot. Great work men!

BS Out!