Stackups at The Nest

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EC: Fromunga, H1N1, Cupid, Fonzie, LED

FNGs: None

Warm Up: 20xIC SSH, 20xIC Mountain Climbers, 10xIC F+R Sir Fozio Arm Circles, Michael Phelps, arm/leg stretches

The Workout:

Balls to the wall til last man standing, Round 1. Winner = Cupid.

Stackups! We started at 5 reps in each corner (1 – merkins, 2 – squats, 3 – burpees, 4 – LBCs), and increased by 5 for every exercise except burpees (which stayed at 5) every time we hit the corner.

Balls to the wall til last man standing, Round 2. Winner = Fromunga.

Followed by Fromunga’s 15 minutes of abs.

Mary: She was covered by Fromunga’s exhausting ab workout.

Announcements: Sprinkler’s fire station in Fuquay hosting a fun day on Saturday. Bring the kids! F3 Picnic, also bring the kids.

Prayer: Unspoken

IPC week 3

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8 pax showed up for IPC week 3 1 for EC

FNGs: none
Warm Up:OYO
The Workout:

10 pullups

15 burpees over coupon

20 coupon curls

           25 coupon squat thrusts

30 reverse crunches

rinse and repeat for as many rounds as possible for 43 min.

Mary:none
Announcements: oct 12 F3 outing.  New AO coming soon in Fuquay
T-Claps (Recognition):
Prayer: Fumunga and his wife. Norm and his travels. Fedex wife’s knee issues

Nothing Too Crazy

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7 PAX showed up for a 75% healthy YHC first Q at The Nest. This place has all kinds of beat down opportunities. YHC arrived at 0515 to take a quick jog around to see what the PAX would work with. It looked good to me! 3 strong for EC (Cupid, H1N1, Frumunga)

Warm Up:
Big lap with some carioca
Seal jacks x25 IC
Good mornings x10 IC
Jump squat x20
Air presses x30 IC
Stretches for upper body

The Workout:
Mosey to wall on Academy
Side squat dips from top x15 each side
Box jumps x15
R&R decrease x10 each

Corner stairs – partner up
Stairbarrow increasing nipplers
– Nipplers at each step increasing reps on the way up in wheelbarrow position (45 reps total on each nipple…ouch)
Switch partners
R&R only 4 count at each stair

Ramp and stairs
Bear crawl & crawl bear the course that involve 5 sets of steps and two ramps for elevated shimmy’s
LBC’s for the six
Crab walk the first ramp and repeat
Reverse LBC’s for 6
Long mosey back

Mary:
Back to flag for Mary
Pretzel slow hold x10 then reg x10 each
Protractor
Hello dolly x10 IC
Australian snow angels x10 IC

Announcements:
911 stair climb, see FB/slack

T-Claps (Recognition):
Chickenhawk with an early wall fight but he won

Prayer:
Frumunga and Chickenhawk babies OTW
Finkle financial decisions
IR Pax

Cupid took us out

Some know I’ve been battling shoulder issues but PT and stretches are starting to help. Wasn’t trying to do anything too crazy today but Sprinkler made the comment after prayer that he would hated to see that one at 100%. All laughes from the guys. Definitely want to Q the Nest again soon with all it has to offer. Thanks so much for letting me lead!

BS Out

 

10 PAX Took a Tour of Falcon Park

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FNGs:  None

Warm Up:  Circle up and greeted all of the brothers attending the Nest.  Welcome back Cotter, Chicken Hawk and welcome to The Natural, who said he had never been to this AO and wanted to check things out at Falcon Park in FV.  Circled up with 25 SSH, 10 daisy pickers, 10 windmills, 10 Fazio Arm Circles (F&B), 10 IW, 10 HB,  all in cadence and ended with some Michael Phelps.  Five burpees because of a tardy PAX.

The Workout:  Having moved ~12 yards of mulch (out of 20 total) over the past few days, this Q was not moving well this am but had to muster some energy and bring a workout worthy of the Qs who run The Nest.  Remembering The Natural had not been here before, Q decided to take a tour of Falcon Park. We moseyed to the swing sets where PAX did two sets of 10 pull ups, 10 plank jacks and 10 star jumps; held plank to all PAX finished.  Mosey to a short wall and executed two sets of 10 derkins , dips and irkins.  Mosey to the enclosure with picnic tables and did two laps of up and overs said picnic tables.  Hold Al Gore until all PAX completed.  Mosey to the brick wall by baseball field.  On the way, we executed Frankensteins and lunges.  At the wall, Q called 10 count Australian Mt. Climbers, 10 count people’s chair, 10 count BTTW, 10 count people’s chair, 10 count Shoulder taps and 10 count people’s chair.   Mosey to the inclined driveway with some butt kickers thrown in.  Lined up on the incline drive and bear crawled ~ 20 yards to the stop sign.  Lined up next to the stop sign, began jogging up hill and added Right and Left karaoke until reaching the parking spots.  Lined up in front of parking spots and executed “build a bears” with one merkin at curb (each side) initially and then two merkins at the curb (each side) on the way back.  Executed 25 more SSHs making sure the heart rate was up.  Partner up for 10 broke back merkins and 10 paddy cake merkins.   Got on our six for 25 WW IIs and 20 LBCs.  Somewhere around here, Overachiever walked away to his car.  Sent Cupid to check on him.  (Thanks BS for alerting Q that we had lost one.)  It was muggy with high humidity although temps were in the high 60s.  PAX were soaked with sweat equity and we continued with some static stretching on our six while waiting to hear back on the status of Overachiever.  Q had PAX get up and mosey to the parking lot.  It was getting close to COT.  Q wanted to personally check on PAX who was down.  Directed PAX to get water and the circle up for COT.  BS was befuddled having never heard a call for water during a morning Q.  I needed one and thought it was best for all.

Mary: More importantly, Overachiever was better after a brief respite and some WATER, on to COT.  Had the PAX do some plyometric exercises pushing hands together for a 10 count and then pulling hands (fingers grasped) apart for a 10 count.  Rinse/repeat.   Something new.  Instructed PAX to call out one 10 count core exercise.  We executed Cockroaches, pickle pounders,  merkins, boat canoes, side heel taps, box cutters, H2M, to name a few.  Q took us out with various yoga poses and positions including downward dog, runner’s stretch and pigeon.

Announcements:  9/11 convergence, hurricane preparedness

T-Claps (Recognition):  h1N1, Fromunga (any PAX who did EC today)

Prayer:  PAX brother hiking Kilimanjaro (prayers for his safety), hurricane victims (life/property), Crablegs, Noah’s Ark M., and Unspoken.  Thank you Fromunga for taking us out.

 

An honor and a privilege getting in front of you men leading this workout.  -Dauber

Week 0 IPC

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H1N1 and Messi with father/ son EC

FNGs:none
Warm Up:20ssh, fazio arm circles, good mornings and demonstration of  3 exercises that make up the IP challenge for this week.  Sign up as the challenge will soon be at an AO near you.

The Workout:6 rounds of the following

24 squats, 24 merkins, 48 walking lunges and 400m run

Led 30:40:10

H1N132:16

Fedex 33:07

Fonzie 35:21

Sprinkler36:55

Mary:no where to be found
Announcements:Slack and Facebook

Prayer:unspoken, Noah’s ark and his wife, BRR runners health, crab legs

Pterodactyl Mating Call?

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EC: H1N1, Messi, Fonzie, LED, 16-Bit

FNGs: None

Warm Up: 9- PAX ; Lap around parking lot with Carioca, High Knees, Butt Kickers.  Circled up for Good Mornings, Cotton Pickers,  SSH, FAC’s (fwd/rev), Arm Stretches

The Workout: Today is YHC’s last day at 36 yrs old so a little Pre-Bday beat down was due…so the theme was 36 or a variation of.  First off we started with a modified 11’s (I called it 3’s & 6’s/6’s & 3’s)…PAX lined up on one end of parking lot, ran/jogged to halfway, dropped for 3 merkins and up for 6 Bobby Hurley’s, ran back to start, dropped for 6 merkins and up for 3 Bobby Hurley’s…we did this 8 times so you end up with 36 merkins/36 Bobby Hurley’s and out of breath; that humidity was something serious.  While we are trying to remember what number/exercise we were on there was this prehistoric squawking close by, PAX were concerned but pressed on, she must have seen the sweat ground beasts and moved on.

Next we got back to the start line after a 10 count and began and Alligator March…YHC saw and Alligator Merkin so I incorporated this into a March or Crawl.  Down in plank, begin crawling like an Alligator while performing Alligator Merkin (off angle Merkin)…pain and displease ensued and we ended up move a few more paces in between Merkins to other end of parking lot/trash can.  Lots of mumble chatter afterwards…sounds like a new trick in the bag.

Another 10 count to catch breath (man the air was thick) and on to the next, Paula Abdul (2 steps forward, 1 step back).  PAX lined up on parking space line, Lunge two parking spaces, jog/walk backwards one space back, down to 1 Burpee; Lunge two parking spaces, jog/walk backwards one space back, down to 2 Burpees; continue this theme until you reach 8 Burpees…this will equal 36 Burpees when complete.  Impressed with PAX determination to complete this…heart rates were up!

10 count again, man it was swampy…PAX lined up single file for a modified Indian Run leaving about 7 ft between, this was so we could plank hold while last PAX runs to front, continue until first is last, repeat but with Plank Jacks, then repeat again but with Mountain Climbers…then we stood up, turned 180 degrees and rinse/repeat…shoulders were toast.

Mary: On your six, 6in hold (10 count), low slow flutter (10 count), WWII – 16 ; finish with 36…HAND!

Announcements: JoCo Convergence, F3 SouthWake picnic, Beater Bday Q tomorrow at Possum Trot

T-Claps (Recognition): 16-Bit with Breathtaker, killing it!  Messi taking us out!

Prayer: Noah Ark’s wife, 16-Bit for job clarity, injured PAX

Partner Chase BLIMP!

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EC: Cupid, H1N1

FNGs: None

Warm Up: 20x SSH IC, 15x Good Mornings, 10x Sir Fozio Arm Circles F+R, 15x Imperial Walkers IC

The Workout:

Moseyed to the wall for:

BTTW, each PAX counts to 10

People’s Chair, each PAX counts to 10

Repeat for 8 count then 6 count.

Circled up so YHC could explain the next exercise…partner chase BLIMPS! (5x Burpee, 10x Lunge, 15x Imperial Walker, 20x Merkin, 25x Plank Jack, 30x Squats). Partnered up and partner 1 took off around the block. Partner 2 did the first exercise and caught up to Partner 1, who then did the same thing. Got through BLIMP before we ran out of time.

Back to the wall to finish off BTTW and People’s chair for 4 count and 2 count. Lots of mumblechatter on the 2 count probably made it longer than the 4 count.

Mary: People’s choice! Did each exercise 15xIC: Dying Cockroach, BS Heel Taps, and Freddie Mercury.

Announcements: Check Facebook, Slack

T-Claps (Recognition): All PAX for the solid effort put in with this humidity. I was soaked.

Prayer: Daily life, Finkle’s class

Empty Nest

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YHC checked the Q-sheet last week after having told H1N1 he’d cover for him while he was gone and saw that everyone’s favorite delivery driver, FedEx, had already claimed today’s spot at The Nest.  With mind at ease, no workout planning was employed.  After being the first to arrive on site three cars appeared and took their place in the damp and foggy lot.  As 4 HIM poured from their vehicles we were noticeably lacking a Q.  The time to start arrived and we looked around once more for a final look when we saw headlights make a turn towards us.  Alas, they continued down the road and we got started with the workout, sans Q.

FNGs: None.  We didn’t even have a Q.

Warm Up:

YHC lead the PAX in a lap around the parking lot before circling up for the warmup.

Good Mornings x10 IC

Moroccan Night Clubs x10 IC

Smurf Jacks x10 IC

Leg and arm stretches

Overhead Claps x10 IC

The Workout:

All PAX agreed to a round-robin workout where each one would take a turn coming up with an exercise.  Spoiler alert: there were a lot of 11’s.

Double D – 11’s between two ends of a section of the parking lot. LBCs on one side and mountain climbers on the other.

Black Knight – 11’s with Merkins and star jumps

Sugar – 11’s with plank jacks and squats

Beater – Led us in a multi-leveled Indian run.  We started with Frankensteins while the back of the line ran to the front in typical Indian run fashion and resumed Frankensteins at the front.  After the line cycled through once we continued on, doing duck walks instead.  After that we went on to bear crawls and ended with an extended crab walk section that brought us back to the start/finish line.  10 burpes finished up the round.

YHC – Lead us over to…

Mary:

In similar fashion we went around the circle calling out exercises.  Double D lead us off with a new exercise he had seen.  It is an unnamed excercise but he dubed it El Lobo (I think). You start in high plank position and then put one hand behind your head like you’re preparing to do a sit up.  On the down you twist your core and reach your raised elbow down towards your extended arm.  We did 10 of these with each arm.

The remaining exercises were LBCs (I’m only about 60% sure on this one), Homer to Marge, slow WWIIs, and Sleeping Hillbillies.

Announcements:

BRR in a few weeks.

T-Claps (Recognition):

All the PAX today for collectively leading an intense beat down that did result in a particular HIMs merlot.  I don’t want to name names but his starts with a B and ends with a lack Night.

Prayer:

All of the families dealing with the tragedy from this weeks events.  Pray also for the first responders who deal with the emotional and psychological stress of those situations.  And also pray for those with mental illness, that they may have the courage to ask for help when they need it.

 

010000

He Came Out Of The Darkness

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I arrive to the AO about 5 minutes before start time as I turn back to my car to get my gloves a figure comes out of the darkness on the playground side of The Nest, startled I quickly realized it was R-22 coming for a beat down after sometime away. 9 showed up for a beat down with 3 doing EC.

PAX: H1N1, Overachiever, Messi, FedEx, Dauber, R-22, Cupid, Yosemite, 16-Bit

 

EC:  H1N1, Overachiever, Messi

 

FNGs: None

Warm Up: Took a jog around the parking lot and then circled up for some Good Mornings, Imperial Walkers, Hillbillies, Fozie Arm Circles, Cherry Pickers and stretches. We then got on our 6 for some Febreezes, which are big boy sit-ups followed by air presses with your feet six inches off the ground.

The Workout: Moysed over to the wall where we partnered up, to Dauber and R-22 disappointment we did not do BTW. P1 did “Bobby Hurley’s” while P2 ran to the first island, did 1 burpee and ran back, then ran to the light pole and did 2 burpees, then ran back for the switch. We did this 2x.

 

Moysed to the top parking lot – side road for some partner Merkins x 10,  then as P1 ran down the side road while P2 did SSH, Plank Jacks, and Mountain Climbers x 10. Switch. After P2 returns, both pax ran down together and did partner jump squats. Both ran back up to rinse and repeat.

Mary: LBC, American Hammers, Low Slow Flutter, Protacter, Pickle Pounders, Heel Taps

Announcements: If you haven’t yet, take a moment to checkout Crablegs “ Journey of 30 Baseball parks” on social media. Very inspiring. Check Facebook and slack for other announcements

T-Claps (Recognition):

Prayer: Noah’s Ark wife, Crablegs, Unspoken

Don’t Drop the Baby!

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EC: H1N1, LED

FNGs: None

Warm Up: Moseyed around the lot, then 25 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Sir Fozio Arm Circles F + R, Michael Phelps

The Workout: Don’t drop the baby! YHC arrived with a 10 lb medicine ball. Each drop, we all stopped and did 3 burpees.

~1 mile indian run with the medicine ball. PAX at the back runs to the front carrying the ball, tosses it behind him. Once it gets to the back of the line, the next PAX runs to the front.

Next, we all got on our six in a line. PAX tossed the ball to the person next to them, then ran to the front of the line. With 6 PAX we were moving pretty fast, as soon as you got on the ground you got the ball thrown to you.

After that was a Dora. Partnered up, exercises were overhead claps x 100, seal claps x 200, squats x 300. Partner running. Ball could be passed at any time to the PAX doing exercises. During squats, ball was passed between runners.

Final portion of the workout was BTTW relay. PAX holding the ball held a people’s chair for a 5 count, passed the ball to the next in line. Repeated until everyone went.

Mary: 10 minutes left so we hit abs hard during Mary. Went through the circle twice, each PAX picking an exercise each time. I was sweaty during the workout but I was drenched after Mary, solid work HIM!

Announcements: Check Slack, FB. Stay safe out there while running. Wear lights, stay aware. Lots of non-road areas to run around here as well.

Prayer: Pray for the family of the runner who got killed on Sunday. H1N1 had serious gut pain on Saturday, pray that doctors find issue. Continued prayers for DoubleD’s family. Banana Seat’s neighbor passed away young, prayers for that family. Praise for good results of Darby’s child support case, continued prayers for good further resolution.