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

All Business at the Nest

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The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.

FNGs: None
Warm Up:

Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Thang 1: Mosey around the parking lot for a pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Freddy Mercuries x15 IC ; 3) Prisoner Squats x25; 4) Scorpion Dry Docks x10 each leg:
  • Exercise 1, run a lap around the parking lot
  • Exercises 1, 2, run a lap
  • Exercises 1, 2, 3, run a lap
  • Exercises 1, 2, 3, 4, run a lap
  • Exercises 2, 3, 4, run a lap
  • Exercises, 3, 4, run a lap
  • Exercise 4, run a lap
Thang 2: Partner up for Dora and Mosey over to the pavilion. Partner 1 exercises while partner 2 runs a lap around the track:
100 shoulder tap merkins
200 step-ups
300 LBC’s (aka Mary)
We had to stop there as time had expired and the PAX were spent. 600 calories burned makes for a great start to the day – plus another 400 for those who did EC = 1k. Great work gents.
Mary:
Included in the workout at no additional charge.
Announcements:
MULE this Sat. – See Slack/ FB for details
Wrightsville is coming soon.

T-Claps (Recognition):

Beater and Marky Mark for joining YHC for EC. It’s always good to have someone to run with.
Prayer:
Beater’s friend going through a tough time – lost his uncle and having issues at work.
Several PAX nursing injuries as they train for upcoming races.
Virus outbreak – pray for those affected and infected.
Until next time…SYITG

Welcome to The Nest…A retreat where comfort is a state of mind

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Q Tour rolled back into Fuquay this morning. Fresh off a Dawgpound beatdown at Paradise City the day before, YHC found himself in a tough spot this morning. Not only did I have Q at The Nest this morning, but Q at a place that was very unfamiliar and with some noticeable soreness. This morning YHC would be leading with a nagging hip issue which was self-inflicted in YHC’s attempt to turn Emeril salty during our 4-man Indian Run yesterday. YHC knew better, and to be honest it doesn’t take much to turn Emeril salty, but DawgPound said to push ourselves and unfortunately overachieved.

Arrived super early to Falcon Park only to scope out the grounds and start to piece together the workout in real time on walk through. Planted the flag and was amazed at how well lit this park was and just the significant number of possibilities. After I had chalked up the main lot, I see a car roll in carrying Fumunga. He was gonna fly solo on EC this morning as YHC was looking to limit the running this morning and focus on some stretches before the others rolled in. He took off, probably made it to Raleigh and back in the 30 minutes he had before the Main Event.

About 10 minutes later, Farva rolled in. YHC had indicated that this was his first visit and curious as to The Nest’s unique features. Farva as if taking on the role of Mr. Rourke from Fantasy Island welcomed me to The Nest with a jog around the AO, with specific stops surrounding the Park. He took me across the street to Fuquay Middle School, complete with some nice steps for bear crawling, which lead to an open platform area, perfect for this morning’s warm up. The area also had some nice railings for rail slides. All great items for future Q’s.

Looped back across the street and onto the backside of the park, with the playground on the left and several shelters, one with picnic tables overlooking a large open amphitheater  field, perfect for some ultimate frisbee as well. There is also a large baseball field and additionally rock and brick walls to put your balls on. A really nice place to Q for sure.

As Farva’s tour ended, cars started to roll in. Making good on his mention of visiting YHC’s Q yesterday, DawgPound not only posted, but he also managed to inspire Slide Rule away from Nutcracker this morning to see what this Fuquay Q would be all about. Next Noah’s Ark rolled in, followed by Game Cock. Out from the shadows emerged Boy George.

5:30 am hit and it was go time.

Warm Up: Light jog across the street to Fuquay Middle School, up the stairs and to the open courtyard platform for the following exercises:

SSH X25, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, Bat Wings- 10 Fazio’s F\B, Seal Claps X10, Overhead Claps X10, Prisoner Squats X10 on YHC’s up and Down. Modified Clockwork merkins X10, rotate 3 movements to the right, merkins x10, rotate 3 movements to the right, merkins X10, rotate 3 movements to the right, merkins X10.. 40 total for those scoring at home.  Let’s mosey..

The Workout: Led PAX safely across the street to the backside of the park and back to the flag in the main lot. Squat hold for the six. YHC explained to PAX that he broke up this main lot into 4 corners. We would do progressive sets of exercises with a brisk mosey in between for 2 Rounds.

Round 1

Corner 1- 10 SSH

Corner 2- 10 SSH, 15 Hand Release Merkins

Corner 3- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down

Corner 4- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down, 25 Low Slow Flutter in Cadence

Round 2

Rinse\Repeat of the above, except we would utilize the giant wall for sets of Balls to the Wall 20 count IC between Corners 2 and 3

After Round 2, we mosey’d behind the picnic shelter to the large wall that opened to the amphitheater field.

Round 3- Erkin X20, Derkins X15, DipsX20

Mosey straight across the field and back to the wall

Round 4- Erkins X20, Derkins X15, and Dips X20

Mosey straight across the field and then back around the park beyond the playground and back to the flag.

Round 5- Curb Appeal

Early this morning YHC saw 5 lonely curbs abutting the main lot with about a 10 yard space to the main lot spots. PAX would perform a progressive round of each of the following with a 10 yard mosey back and forth between each set.

Exercise set:

1 Burpee

1 Burpee, 2 Erkins

1 Burpee, 2 Erkins, 3 Derkins

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC)

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC)

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC), 10 Merkins

Mosey to the back side of the lot to the brick wall for People’s Chair while waiting for the six

Round 6-  B2W and People’s Chair

B2W- 20 Count in Cadence

People’s Chair- 10 Count in Cadence

Rinse\Repeat. At conclusion, YHC called for 2 lines. At this point, DawgPound rightfully stated “There is only a few things that can happen when 2 lines are called.” Yep- DawgPound knows YHC loves Indian Runs.

Round 7- Indian Runs around the lot at the 4 corners to ‘frame up’ up this edition of The Nest. Lots of great push to close out the main event with some cardio. PAX completed 3 laps. Solid work and circled up for Mary.

Mary: Pigeon Stretches to Downward Downward Dog w\alternating calf stretches. LBC X20 IC, American Hammers X20 IC, Freddy Mercury X25 IC, Have a Nice Day
Announcements: Wrightsville 1/2 and Full a few short weeks away. Order your Crab Legs Shirts. Check Slack for details.
T-Claps (Recognition): All PAX getting out there this morning and pushing past their comfort zone.
Prayer: Prayers for Noah’s Ark’s M who has begun a new treatment. Continued prayers for Forceps and his family. Prayers for Fumunga’s grandmother. YHC took us out.

Seven of Diamonds – The Nest 2/25/2020

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When 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.

Warmup:

EC: Norm, Marky Mark, Mr. Terrific, Boy George

SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x

GMs 10x

The Thang:

Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.

My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!

Seven of Diamonds

Here’s today’s circuit:

  • Lap 1: 7 burpees each corner (total 28)
  • Lap 2: 14 low slow flutters in cadence each corner (total 56)
  • Lap 3: 21 Merkins each corner (total 84)
  • Lap 4: 28 squats each corner (total 112)

Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.

Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.

After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.

Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.

Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.

Mary: Low hold 30-60 seconds, Have A Nice Day!

Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.

Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister

This was a fun Q, always a privilege to lead!

Small Wall & Pancakes

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YHC pulled in at 0522 to a parking lot already packed with cars along with tons of election signs. HIM started filing in from EC runs as well. Two from home and others from a 2 mile run. Cotters Boy George was back and happy to be in the gloom. 15 PAX gathered with 2 mins to go. FNG was given the disclosure and we were off.

FNGs:
Spinal Tap (#11 for HSHS Football)

Warm Up:
Run down to corner parking lot
Air squared x20 IC
Windmills x10 IC
Slalom x20 IC
Werkins x20
Mtn Climbers x20 IC

The Workout:
Mosey to short wall across the street in front of school
Box jumps
Seated squats leg lifts
DD’s – diamond dirkens
3sets x 15reps

Mosey over to gradual hill for stack’ems (did somebody really just say like pancakes?)
5 burpees
10 monkey humpers
15 pickle pounders
20 merkins
25 star jumps
Broad jump to 2nd sign (about 20 yards) then run to top, new exercise only at top, run back down, stack’em at the bottom

Bear crawl / Crawl bear suicides
2 parking spots forward then back to start, 4 spots then back, 6 then back

Mary:
X’s and O’s x10
100’s
Australian snow angels x20 IC
Windshield wipers x10 IC

T-Claps (Recognition):
Vistors that typically don’t post. Boy George for making his comeback to the gloom.

Announcements:
ATT run this Saturday, The Mule 3/14

Prayer:
Forceps family, Wallaby and family, Lipsticks sister, Finkles hand from surgery, Fromunga personal stuff, Yosef’s son broken femur, Praise for Gamecocks daughter turning 2

Awesome job today guys! Great to see so many HIM at The Nest. This site has a lot to offer. Thanks for allowing me to lead this morning.

BS Out!

Bears, Snakes, and Dragons all in a wheelbarrow

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In light of my B-day being tomorrow, I figured that 30 would be a solid number to revolve around.

EC: Dovetail, Norm, Martini, Yosemite

Warm Up: Mosied around the parking lot with butt-kickers and Frankensteins included.  Circled up for SSHx 30 IC, High Knees x 15 IC, Daisy Pickers x 15 IC, Windmills x 15 IC, Thrusters x 10, Annie’s x 10 IC(each hand).

The Workout: PAX lined up in a plank position and then, one by one, bear crawled past the next person in a crisscrossing fashion(Official name is Bear-Snaking). This continued until we made our way to the main road across from the school. From there we partnered up and wheelbarrow merkined up both flights of stairs in front of the school, the number of merkins increasing for each step. After some insight(hidden in a question) from one of the PAX we modified the number of merkins on the second flight. At the top, we did prisoner squats X 30 then bear crawled back down the steps to rinse and repeat with squats X 50 next round.

From there we mosied back over to the heart of The Nest for some Welsh Dragons(up to 10) in some pretty wet grass. After finishing the dragons, we lunge walked back to where we began. Mosied over to a wall for 30 Australian MC’s.

Mary: American Hammers X 15 IC, WW1’s( the right way) X 20, reverse LBC’s X 15 IC, Homer to Marge’s X 15 IC, X & O’s X 15. Dovetail took us out with some solid stretches.
Announcements: 16-Bit’s Super Bowl block, Q-Sheet reminder/Virgin-Q encouragement
Prayer: Martini’s job-related situation/and foot pain

Icy Scarecrow

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IT WAS COLD

EC: Beater, Dovetail, Martini, Yosemite

FNGs: None

Warm Up: Good mornings, arm stretches, SSH, Sir Fazio Arm Circles, Daisy Pickers, Imperial Walkers, warm up lap

The Workout:  YHC brought some icy 5gal buckets for the workout (3gal fill)…Icy Scarecrow – hold buckets out as far as you can for as long as you can (or 1 min +) as the timer…other PAX do exercises:  Lunges, plank jacks, squats, mountain climbers, mickey mouse merkins, bear crawl x 2, duck walk.

 

Icy Curls for the Girls – 10 each arm for one PAX as timer while other PAX alternate between Balls to the Wall and Wall Sits

Icy Laps with partner – Partners take lap with Icy Bucket while other PAX (partnered up) Broke Back Merkins and partner merkins (can’t remember name).  Then rinse but no repeat, alternating to Smurf Jacks and Imperial Walkers

Mary: 1 min plank, box cutters with hold at end, Mary Antoinettes, American Hammers

Announcements: Possible new AO, shhhh….more details coming

T-Claps (Recognition): everyone coming out in the freezing cold

Prayer: Praise – Gamecock’s sister having a baby soon!  Prayers – Yosemite custody situation; more time with daughter.  Beater for cardiologist visit

The Nest 1/14/2020 – Better Late than Never

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Sorry for the late post, but YHC left town after the workout and had no internet access.

PAX: Fumunga, R-22, Finkle, Yosemite, Norm, Beater, Dovetail, Martini

FNGs:None
Warm Up: Yosemite handled the warm up. The usual suspects . . . Lap around the paring lot, SSH, Daisy Pickers
The Workout: Deck of Death:  Spaces = Squats, Clubs = Imperial Walkers, Hearts = Mountain Climbers, Diamonds = Merkins, Jokers = 5 Burpees.  Number on the cards determined reps (All face cards were 10 and Aces were 11). We made it through the entire deck with a couple laps are our new the track thrown in.
Mary:  Yosemite handled Mary.  Marionettes, Xs and Os, light stretching
Announcements: None
T-Claps (Recognition): All Pax who showed up for a wet and humid  January workout
Prayer:  Multiple prayer requests discussed

Birthday Q at The Nest

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FNGs:None
Warm Up: Started the day with a mosey around the parking lot and some line agility work, then circled up for for some side straddle hops, arm stretches (with a warning that they’d need them today), good mornings, and daisy pickers. Then told everyone to partner off for the first main event.
The Workout: I kicked it off with Dora the Explorer. We’d start by needing 100 total reps(L+R=1) from each set of partners of Australian mountain climbers.  One Pax began the reps, while the other ran half a lap around the parking lot, then rotated as needed until all of the six are done. Then it was time to go exploring, we needed to find the sets of 200. It happened to be across the street next to a ramp with handrails. We needed 200 reps of split lunges and the partner would rail walk up  both sets of handrails, then rotate as needed until all of the six were done. Everyone got their 200 and we set off again to find the sets of 300. We found them back in the initial parking lot and were serenaded to the Dora theme song on the mosey there. The sets of 300 were shoulder taps in plank while the partner did the line agility work that we’d started with this morning, then rotate until all of the six were done. Dora was toast but we still had time for more! Line up for main event number 2 – animal 11s.

1 monkey humper in cadence, bear crawl 2 spaces then 10 merkins on my down. Duck walk back followed by 2 monkey humpers in cadence, bear crawl 2 spaces, and 9 merkins on my down. Rinse and repeat totaling 11 each time until the final set of 10 monkey humpers in cadence and 1 merkin on my down

Mary: Mary was sounding good but I mentioned she looked like a couple of avengers to me. Circled up and on your 6 for 10 rounds of Captain Thor’s! Those begin with 1 sit-up and 1 American hammer in cadence. Add 1 rep each time until we reached 10 sit-ups followed by 10 American hammers in cadence. I believe all Pax were sufficiently smoked and one mentioned those felt like Captain America punched Thor in the face! Time for have a nice day and Dovetail took us out with several stretches.
Announcements: There is already an Ice Man in South Wake, so Yetis 2.0 is now named Jester after another pilot in Top Gun.
T-Claps (Recognition): Several EC posts this morning
Prayer: Travel, illness, wildfires, and our troops. I took us out and am thankful for the opportunity to lead

Dora came to The Nest

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EC: Banana Seat, Cupid

FNGs: None

Warm Up: 24x SSH, 20x mountain climbers, 20x Morrocan Night Clubs, 20x switch mountain climbers, 10x F+R sir fozio arm circles, 10x seal claps, 10x overhead claps, light static stretching

The Workout:

Dora #1: 100 merkins, 200 squats, 300 LBCs. Partner does a lap around the parking lot.

Dora #2: 2 sets high plank, 2 sets chill cut plank, 300 freddie mercuries. Partner does a lap around the track. On the FMs, we did sprint finishers on the way back.

Mary: Each PAX picked two ab exercises.

Announcements: Frosty the…CSAUP!

Prayer: Unspoken