Turkey Legs

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FNGs: none

Warm Up: frankensteins, will mays hays, prisoner squats, hillbillies, imperial walkers, ssh

The Workout: Mosey to the bleachers for 2 rounds of 10 step ups, 20 split squats, 10 prisoner squats and 10 count for all PAX of preachers chair. Finkle shows up during the second round and I originally thought of a 30 burpee penalty but he did message me on slack before the workout so I reduced it to 5 burpees. Second round was 20 step ups, 40 split squats, 20 prisoner squats and 20 count preacher chair for all PAX.

We moseyed over to the hill and ran 7s with merkins and freddy mercury.

I noticed stairs across the street and Finkle indicated there more stairs around the corner. We ran 7 rounds of double stairs to finish out the main event.

Mosey back to the shelter for 10mins of core (45 second on / 15 off) for LBC, WWII, american hammer, boat to canoe and homer to marge.

Mary: no time

Announcements: 1776 workout this weekend

T-Claps (Recognition):none

Prayer: All those traveling around the 4th

Dealers Choice at the Nest

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Pax of one for a dealer’s choice workout..well, because I was the Q and the Pax and well the dealer also. 

 

The workout consisted of 5 rounds of the following

20 Squats

20 Merkins

20 Boat/Canoe 

Run 1/4 mile 

 

The End 

Don’t Skip Leg Day

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FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.

The Workout:

80ft of walking lunges30 Squats80ft of walking lunges50 Deadlifts80ft of walking lunges20 Squats Clean

Mary:

#corechallenge

Announcements:

Manion WOD, Q’em All, and all the others on Slack

T-Claps (Recognition):

None

Prayer:

Health and Safety for the PAX and their family 

Solo Flight

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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

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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

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 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

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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.

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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

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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

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FNGs: None

Warm Up: 0.5 mile mosey, POPEYE punches, etc.

The Workout: 

Circuit workout – 45 seconds on/15 seconds off – 4 rounds

  1. Kettlebell uppercut twist -> rotational lunge (alternate R/L)
  2. weighted Homer-To-Marge
  3. Banded lateral leg lifts (one leg per round)
  4. Weighted American Hammers
  5. Weighted Sit up into overhead extension
  6. Superman Snow Angels

Mary: LSF, Scissors, Reverse Plank knee tucks, Mountain climbers, Pickle Pounders, stretch for 2  min.