No Arms Needed

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YHC has bee dealing with a shoulder injury the last few weeks which has significantly impacted my ability to post.  I needed to get back out there and realized that the only way to do it while also protecting my shoulder was to Q the workout and make it leg focused, so that’s what I did.

FNGs:  none

Warm Up:

Moseyed around the block with stops at the four corners

Corner 1: Frankenstein x10 IC, Butt Kickers x10 IC

Corner 2: Daisy Pickers x10 IC, Willie Mays Hayes x10 IC

Corner 3: Imperial Walkers x10 IC, Hillbillies x10 IC

Corner 4: Sir Fazio LEG circles.  I made this up.  On your six, feet in the air.  Rotate legs inward for a 10 count in cadence and then rotate outwards for a 10 count.  They were actually not bad, good hip flexor stretch.

The Workout:

We went to one of the parking lot islands for our first station.  One PAX did quick feet around the island while everyone else did squats with leg kicks while they waited.  Once everyone had a chance to go around the circle we switched it up to reverse lunge walk around the circle while those waiting did some sort of LBC (standard, reverse, or side).  Once that circuit was done we proceeded to the pavilion.

Another exercise that YHC invented was next on the list at the picnic tables.  This was an 8-count exercise that was a combination of step ups and calf raises.  Counts 1 and 2 were stepping up on the bench, 3 was calf raise up and 4 was down.  Counts 5 and 6 were stepping off the bench and then 7 and 8 were calf raises up and down.  We did 10 of these in cadence.

After that exercise we took turns doing roman situps.  We had an odd number so YHC waited and did squats until the two groups cycled through and then I had someone spot me for my set.  We then did another set up the step up/calf raise routine before heading to the baseball field.

We gathered around home plate and PAX were instructed that we’d be traversing the base paths.  Like in a game of baseball you weren’t allowed to proceed to the next base if it wasn’t clear so while and if you had to wait you were doing imperial walkers.  Everyone also did imperial walkers while behind the plate either waiting to go or after the finished waiting on the six. Each base path was a different way to move.

Home -> 1st: Lunge walk

1st -> 2nd: Duck walk

2nd -> 3rd: Broad jump

3rd -> Home: Reverse lunge walk

Once everyone was in we did a 30 count calf raise and then did the base paths again, this time in reverse.  If you had to wait at all you were doing people’s chair at the back stop or hillbillies or squat holds on the bases.

Once done with the bases we shot back up to the parking lot for a few cycles of 30 seconds of quick feet followed by 30 seconds of rest. We did three sets before moving on

Mary:

Not a ton of time was left by YHC so it was fairly short.

Sleeping Hillbillies x10 IC each side

American Hammers x16 IC

Announcements:

Brute Squat CSAUP this weekend – Reach out to Farva if you have any questions.

Family Picnic on 6/24 – Cupid is putting this together.  Check 2nd F in Slack for more details and to sign up to bring something.

T-Claps (Recognition):

Gamecock for putting together what sounded like a great 2nd F after Run the Quay.

Prayer:

YHC’s shoulder

Buttermilk finally back out and able to exercise after a nasty bout with fiberglass in his lungs (wear a mask when messing with that stuff)

 

An honor to lead, as always

010000

The Nest 5.23.23

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PAX: @Finkle, @Woody

The Warm-up: Good mornings, Daisy-pickers, Hillbillies, Imperial Walkers

Main Event: We did 3 stations around the Nest

  • Station 1: using the half block wall did typewriters doing 10 Irkens then flipping over to 10 dips. Back and forth all the way down the length of the wall.
  • Station 2:  step ups at the short brick wall followed by box jumps 3 sets of ten.
  • Station 3: Middle school stairs, Dan Taylors with bear crawls up the stairs.  Squats down on the bottom and lunges at the top of the stairs.

Mary: Ran out of time.

COT: Praise for @Woody’s wife getting a new teaching position.  Prayers for @Finkle’s wife as she is transitioning from her job.

ouch

Leg Day at the Nest

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FNGs: none

Warm Up: mosey around the park, SSH, Good Mornings, Imperial Walkers, Hillbillies,  Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: Four Corners
1st Corner: Straight Leg Deadlifts, 10 each leg
2nd Corner: Split Squat, 10 each side
3rd Corner: 3-directional Lunge Matrix, 6 count, 10 each side
4th Corner: Tempo Squat, 10
Moseyed various ways in between and completed 3 rounds.

Thing 2: People’s Chair / Calf Raises, 3 rounds

Thing 3: Urkins / Dips, 10 each, 3 rounds

Mary: 1 round of Popcorn Mary, with Outlaws called by Gamecock (that one was new to me). Wrapped things up with some yoga.

Announcements: 2nd F for Run the Quay at Gamecock’s house. Check Slack. F3 South Wake Picnic is June 24th at Harris Lake.

Prayer: Rubiks for possible tinnitus.

The Nessssssssst 3.21.23

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EC: @Finkle, @U.T.I., @Lipstick

PAX: @Sprinkler, @Finkle, @U.T.I., @Lipstick, @Pumps, @Double D

Warm-up: Quick Mosey around the park sidewalk and came back for some Good Mornings, Mountain Climbers, Hillbillies, Downward Dog, and Sir Fazio’s.

Event 1: Navy Seals – tried a new event that YHC has been dreaming up in my spare time.  This was a 20 count seal clap, 20 count overhead clap, 10 merkins, and 30 second plank hold at one end of the parking lot.  Then mosey to the other end John Cusack style and R/R.  We did 4 rounds and it was exciting.  It would be good to switch out merkins with Balls to the Wall or another arm exercise.

Event 2: @Pumps complained that his legs were cold and like yah, it’s 29 degrees outside and you’re wearing shorts bro…  So we did 11’s.  Squats at one end and lunges at the other.

Event 3: @Sprinkler asked a wonderful question of when does the workout begin so I decided to go for the trifecta and we did typewriters down the block wall.  That’s another @Finkle specialty with 10 dips and flip over to do 10 Irkins and repeat all the way down the wall.

Mary: @Pumps again was begging for the sneak peak.  Another signature @Finkle move which is a wide up and out step in place giving those around a sneak peak of the “package.”  And to end this perfect workout with perfect weather on a perfect morning we had to pair the sneak peak with some Meat Gazers.  @Lipstick was especially fond of this one…for some unknown reason.

Prayer Requests: @U.T.I.’s m-in-law needing a kidney transplant, @Gamecock is sick.

 

Short term memory loss 4 corners at the Nest

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PAX: @Finkle, @K I T T Y L I T T R, @Rubiks, @Martini

Warm-up: Mosey around parking lot, various warm-up exercises. (can’t remember)

4 Corners: (disclaimer: I admitted that I often forget what exercises we’re doing on the fly)

Each corner was a 10 count of prescribed exercise and then we would stack the exercises.  After first round each PAX picked an exercise.  Completed 4 rounds.  Mode of transportation was jog on the long sides of parking lot and crabwalk, bear crawl, lunge walk on the short sides.

Mary: (can’t remember, lol)

Prayer requests: @K I T T Y L I T T R ‘s co-worker, @Rubiks leading a podcast this weekend, @Gamecock’s father-in-law recovering from brain surgery.

Another trip around the sun

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YHC wanted to celebrate another year here the right way, which consists of a good sweat and some fellowship.  A great bunch of guys came out enjoy the “fun” and get their days started off the right way too.  Let it be known that holding a derkin position for a long time is harder than you might think.  Trust me on this one.

FNGs:

None

Warm Up:

SSH x43 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Windmill x10 IC

Daisy Pickers x10 IC

Merkins x10

Burpees x10 OYO

The Workout:

Mosey to the shelter and grab a spot at one of the benches for 11’s with step ups and dips.  We stared with 11 step ups and 1 dip and worked our way around.  When we got to 1 step up YHC though 1 was lame and audibled to 10 but Banana Seat thought 43 sounded better so we went with that instead.  Good call BS!

Mosey to the knee wall and did 10 more merkins.

PAX were then instructed that we’d be doing a bear crawl derkin indian run kind of thing.  Everyone got up in derkin position and the man at the end would bear crawl to the other end of the line, get up, and call out 5 derkins.  We successfully made it all the way to the stairs but not without a healthy (and justified) amount of grunts and groans.  On the way back down we switched to irkins instead but still stuck with the bear crawls.

After that we did 10 more burpees and then headed to the wall behind the baseball field.

Everyone lined up on the wall for alternating people’s chair and BTTW.  We started with 13 PC and 13 BTTW and then went down to 10 each until we completed 43 of each.  Then, at the end, as an added bonus, we did 16 more of each (for 16-bit).  Once that was complete we did another set of 10 merkins and 10 burpees.

We then moseyed up the steps by the wall to the back hill.  We did 5 merkins and burpees and then jogged to the bottom of the hill for sprints back up to where we started.  5 more merkins and burpees before heading back down.  Another sprint up and we completed the workout with 3 burpees and 3 merkins (43 of each in total).  Then back to the parking lot to circle up for…

Mary:

Cirlced up for popcorn Mary where everyone except Banana Seat (due to time) called out an exercise.

Kitty Littr had us doing 20 LBCs

Gamecock called out 20 Homer to Marge, 10 with left legs in the air and 10 with the right.

Pumps (who looks like Martini when you’re laying on the ground and looking at him upside down) asked for 20 low slow flutter.

Actual Martini then had us doing 20 American Hammers

We were at the 45:06 mark at this point so we called it.

Announcements:

Town Hall meeting tonight at 7:00pm at the Bass Lake boat house.  If you can’t make it and have thoughts or comments please send them to Breach ahead of time.

Prayer:

YHC has an ex-coworker who lost his wife to a heart attack on Saturday evening.

Banana Seat’s friend from church was diagnosed with ALS and it is affecting him rapidly.

Gamecock’s sister had a baby!  They were induced and the baby is in the NICU but all signs are looking good and they’re hoping they can go home even before they had originally thought.

It truly is a blessing that I get to start today off with you men.  I’m thankful for all of you and am honored to know you.  Have a great day, I know mine will be because I started it off with you.

010000

Farkle with Finkle and the Funky Bunch

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Farkle 10000 - Fun Addictive Game! by Tan Zhi Hui

PAX: @K I T T Y L I T T R, @Gamecock, @Finkle, @Pumps, @Sprinkler, @Martini, @Warbucks

Warm-up: Good Mornings, Daisy Pickers, SSH, Frankenstein’s, and Inch Worms

Event 1:  Took a quick Mosey up to the middle school for a round of Bars, Bears, & Dan’s.  This was an oldy but a goody.  Divided into 2 groups.  Group 1 shimmied up the rails on the ramp leading up to the entrance of the school and crawl beared down the stairs and Group 2 was performing Dan Taylor’s.  Those are 1 lunge to 4 squats going all the way up to 10 lunges and 40 squats.

Event 2: Moseyed back down to the pavilion for a game of Farkle.  Most thought I was making crap up as we went but we did follow the rules for 1’s and 5’s.  They were added up to produce how many of a prescribed exercise by the PAX rolling the dice.  If they didn’t roll any 1’s or 5’s they had to take a penalty lap around the park and the next person took their turn.  Lots of fun was had and a little bit of confusion.

Mary: We carried on with another round of Farkle but only called ab exercises.

COT: @Gamecock’s father-in-law is going to have surgery in March and his sister is in the middle of a high-risk pregnancy, @Warbuck’s traveling this weekend, and @Ham’s family in Kenya dealing with civil unrest and area being bombed.

 

American Spy Balloon

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FNGs: none

Warm Up: normal warm-o-ramma

The Workout: BLIMPS with a few laps in between each round

Mary: dying cockroach, low slow flutter, Freddy Mercury

Announcements: F3 town hall

T-Claps (Recognition): Rubiks for coming out and testing it the injury

Prayer: injuries and our marriages

Misfortune Cookie

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FNGs: none

Warm Up: warm-o-ramma

The Workout: Round of Dora 1-2-3 (merkins, big boy situps, squats) and the wheel of misfortune (center timer of burpees or ssh and rotating exercise stations around the center)

Mary: 2 min off light stretching, we did enough sit ups for the week

Announcements: 2F lunch on Friday

T-Claps (Recognition): anyone that came away wetter than they started

Prayer: Finkle’s daughter’s health and job opportunities. Gamecocks son health and work praise.

4 x 25 x 4 = 100% Awesome

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FNGs: none
Warm Up: Quick jog around the parking lot. Then SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Whenever I Q at the Nest, I seem to fall back on the good ol’ four corners workout. It just seems to work so well there. So that’s what we did!

Four corners, a different exercise at each corner. 25 count each, either on the down or in cadence. A total of four laps giving us 400 reps all together. First corner was some form of squat. Second corner was some form of merkin. Third corner was some form of core. Fourth corner was alternated each round between mountain climbers and shoulder taps.
Mary: Quick pop corn Mary followed up by a little bit of yoga.
Announcements: CSAUP on Dec 10th.
T-Claps (Recognition): Jellybeans who has been coming out strong since first starting. Keep it up!
Prayer: Woody’s family.