FNGs: none
Warm Up: regular warm o rama
The Workout: Tour of Fuquay. Start with walk like an Egyptian to wake up our legs. Then a mosey to Ashbury park for a circuit of exercises. Step ups, Turkish getups, dips, irkins, bunny hops. Mosey to centennial park for Welsh dragons across the field. Mosey back to falcon Park for Mary.
Mary: e2k, dying cockroach, box cutters, plank hold, poopeaters
Announcements: none
Prayer: Finkle daughter, stubs, Boy George’s move
FNGs: none
Warm Up: small lap and warm-o-rama
The Workout: 11s on the WCPSS middle school steps with merkins, squats, and bear crawls in between. They were starting to test the fire alarm near the end. To avoid suspicion of two grown men crawling around the school in black outfits, we obviously ran away. At falcon hut, alternating amrap exercises with the other doing wall sits out plank good for a minute. Irkins, split lunges, dips.
Mary: lbc, box cutter, meat gazers, e2k
Announcements: cletus convergence
T-Claps (Recognition): Finkle for EC
Prayer: Gamecock traveling, SMR
FNGs: N/a
Warm Up: 2 for EC. A quick mosey around the parking lot and circle up for side straddle hops, good mornings, imperial walkers, hillbillies, arm circles forward and reverse, and Michael Phelps.
The Workout:
Dora -pickup 6 after each
100 Australian mtn climbers on wall, other Pax runs a lap then switch
200 split lunges, other pax does a dead hang for as long as they can then switch
300 shoulder taps, other Pax sprints down and Moseys back to switch
Interval Circuits 20 seconds on, 10 seconds off
1 Chest – irkin, jump rope, Derkin, jump rope 2 Legs -prisoner squats, mtn climbers, star jumps, mtn climbers
3 Shoulders -Dry docks, jab cross, bttw, jab cross
4 Back -Superman pull downs, jump rope, homer to marge, jump rope
5 Biceps -Bicep merkin, mtn climbers, Bicep merkin, mtn climbers
6 Triceps -dips, jab cross, dips, jab cross
Mary: around the horn Ab work and ended with stretching
Announcements: upcoming runs
T-Claps (Recognition): KITTY LITTR made his return to the gloom
Prayer: H1N1 took us out
FNGs: N/a
Warm Up: Solo EC run to scout some destinations.
At 05:30 on the dot we circled up for side straddle hops, arm circles, seal claps, arm circles reverse, overhead claps, imperial walkers, arm circles, seal claps, arm circles reverse, overhead claps. Lots of flapping done as we prepared to leave the nest.
The Workout: Time to go! Left the park and made our way over to the big hill on church st. 1 squat jump at the top of the hill, made our way to the bottom for 10 mtn climbers in cadence. Back up the hill for 2 squat jumps, back down for 9 mtn climbers. Continue the trend until we completed 4 squat jumps and 7 mtn climbers. Then we completed 25 squat jumps at the top and 25 mtn climbers at the bottom as time and legs became a factor.
Left the hill and made our way to the school steps. 1 merkin at the bottom, run up and down the steps, 1 merkin at the bottom, 2 merkins on step 1, run up and down the steps, 1 merkin at the bottom, 2 merkins on step 1, 3 on step 2, continue the pattern up the 10 steps but counting back down after 5. We all joined together at the end for 1 merkin at the top, 2 on the first step down, 3 on the next…4,5,5,4,3,2,1.
We then left the steps that made us miss the hill and went over to do rail crawls up both rails.
On to our last destination, the long ramp up to the park. We bear crawled what seemed like forever and whenever a pax stopped they did 10 monkey humpers before crawling again.
Mary: we finally returned to the nest for some Ab(ish) work. 10 monkey humpers, 20 low slow flutter, 20 homer to marge, 20 pickle pounders, 20 reverse LBCs, 10 side crunches each side, and 10 hello dollys before have a nice day.
Announcements: Long run this weekend
T-Claps (Recognition):
Prayer: Several requests mentioned and I took us out
PAX: Gump, Hardy, Florence/FloJoe, Martini, Poopeater. “Drive by” from Gamecock
FNGs: Nope
Warm Up: SSH, Air Circles, Imperial Walkers, Good Mornings, Frankensteins, Daisy Pickers, Windmills
The Workout: 7 rounds of 7 reps of the following 7 exercises:
Mary: Mary-Go-Round – each PAX called a different core exercise
Announcements: Long Ass Run
T-Claps (Recognition): Gump for leading the great mumblechatter
Prayer: PAX with inujury & Sickness
Next Weeek Will Will Learn To Count!
FNGs: none
Warm Up: SSH, Hillbillies, Good Mornings, Fozio Arm Circles / Seal Claps / Overhead Claps. Penalty burpees were waved in light of today’s workout.
The Workout: Falcon Park has a baseball diamond. But today we used the whole park for our 7 of diamonds. One exercise performed at each corner, switching the exercise every round. Starting with 7 count and increasing by 7 each round. It went like this:
– Round 1 (performed 7 times at each corner): burpees
– Round 2 (performed 14 times at each corner): merkins
– Round 3 (performed 21 times at each corner): squats
– Round 4 (performed 28 in cadence times at each corner): LBCs
(Round 4 was performed in the parking lot with karaoke on the long sides. Someone said they felt like a princess and that The Nest was the new Disney AO.)
We then mosied over to the picnic shelter for Urkins / Durkins / Dips and People’s Chair. 3 rounds.
Mary: Popcorn Mary followed by some quick yoga.
Announcements: Jan 17th day of service.
T-Claps (Recognition): Finkle and Gamecock for taking me around their EC route.
Prayer: Kosher’s uncle Frank. Finkle’s family friend, Edna. PAX continuing to heal.
Moleskin: I’m going to steal a thought that Martini brought up at COT.
We have a limited number of days left on this planet. The average life expectancy is 78. You can do a calculation based on that to determine how many waking hours you have left (on average).
For me, 78-38=40. 40x365=14,600. 14,600x0.67=9,782.
So I have about 9,782 waking hours left, on average. This can help put things in perspective. Of course, no one is guaranteed tomorrow. We are seeing that every day.
All the more reason to make the most of today.
It’s freezing out there. The Nest saw two cold flightless birds this week.
FNGs: none
Warm Up: Normal warm-o-rama
The Workout: 2 rounds of 4 corner stack. Pushups, jump squats, Turkish get-up, Carolina dry docks. Squats, lunges, Frankensteins, duck walk.
Finished up spelling penguin with our exercises. Pickle pounders, E2K, nine inches, ground pounders, underdog, irkins, high kNees.
Mary: 6 rounds of core exercises
Announcements: MLK day of service
T-Claps (Recognition): Finkle for braving the cold and EC
Prayer: Finkle’s class, praise for Gamecock’s wife test.
It’s the first day of winter. You can’t wake up in May and start thinking about going to the pool and looking good, that has to start now. Numbers wain during the cold months but these are the months that make the warm months easier. Get out there and do something, no matter what the weather.
FNGs: None
Warm Up:
SSH x20 IC
Sir Fazio Arm circles x10 IC forward and reverse
Seal Claps x10 IC
Overhead claps x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
We headed to the pavilion for our first set of exercises when the title of this backblast was found. Inside the pavilion was a box of canned goods and various articles of clothing, obviously for some sort of drive. There was also purple chalk writings on the floor with stars and sparkles. YHC paid no attention to it as he assumed that some little girls were just playing the day before. It wasn’t until we got down for LBC’s that someone pointed out that, in purple, was written Penis and Balls with corresponding illustrations. Never would have guessed that was what it was.
We started with an LBC circuit pyramid. We did standard LBCs, reverse LBCs, knees to the right LBCs, and then knees to the left LBCs. We did 5, then 10, then 15, then 10, then back down to 5. It was a total of 180 LBCs of one kind or another.
After that we went down to the curved wall for what I called an Irkins, Dirkins, and Dips bear crawl typewriter. This worked out better in my head than in practice but it was still “fun”. The goal was to start in irkin position, do 1 rep, and then have the last person in line bear crawl to the other side and get back up. We’d then do 2 irkins. So on and so forth until we hit 5 and then we started at 1 again. When we hit the middle of the wall where the steps were we went back the other way. We completed a full round of irkins.
Dirkins didn’t go so well. We pivoted to duck walks because they’re faster but we only made it to the steps when YHC called an audible because he didn’t feel like we were going to survive the trip back down. We then went in to dips with crab walks. Once we reached the end of the wall we made our way back to the pavilion.
Here we did a step up pyramid, in similar fashion as the LBCs, with a set of 10 irkins in between each round of step ups. Then it was down to the baseball field. At the backstop we all held People’s Chair while someone ran the bases. After that it was a quick set of BTTW with People’s Chair with seal claps or overhead claps in between. Then it was back to the flag for…
Mary:
Rocky Balboa x15 IC (I think? There was so much mumble chatter that I just kept going to see if anyone would pay attention. Eventually someone started counting again and they picked it up at 13 and I stopped at 15. I think we did more but no one was counting.)
Homer to Marge x15 IC
Chill cut plank hold -> Standard plank hold -> Chill cut plank hold
Pickle pounders x10 IC
Freddie Mercury x10 IC
Hello Dolly x10 IC
Announcements:
Baby it’s cold outside
T-Claps (Recognition):
POTS t-claps to Warbucks for helping him through last week.
Prayer:
Sprinkler’s family. His mother is in the hospital and several members of his family have COVID.
Warbucks’ new job opportunity. You got this brother!
Fumunga’s boss’ family and whatever crud they’re dealing with
Farva’s wife’s job hunt
Fumunga and his wife and their baby going through sleep progression. If you know then you know and you know.
I still feel like I’m forgetting something. There were a lot of prayer requests this morning. Continue to remember those who don’t always have good memories or fun times during the holidays. And make sure to reach out to friends you might not have talked to in a while.
010000
Pax voted to stay dry so we left Possum Trot and headed down to the Nest to workout under the pavilion.
FNGs: none
PAX: @Hardy, @Florence/FloJoe, @Pots, @Sunshine, @Warbucks, @Finkle
Warm Up: 10 SSH and 10 Seal Jacks in cadence, Good mornings, Willie Mays Hayes, Downward dog into chaturanga up-dog
The Workout: First Event: Ascending testicles 10 count in cadence at 15/45/and balls to the wall, squats 10, lunges 10 each leg. 3 rounds
Second Event: Bat Wings – Sir Fazio Arm Circles F/B, Seal Claps, Overhead Claps. In cadence 10, 15, & 20 counts.
Third Event: Abs – Lounge Act(homer to marge with one leg crossed over knee), E2K’s, and Big Boy Situps. In cadence 10, 15, & 20 counts
Mary: 42 count in cadence of monkey humpers to celebrate my soon coming 42nd b-day.
Announcements: CSAUP Saturday at Tequila Sunrise
T-Claps (Recognition): for all who showed up in the rain!
Prayer: Thankful for our many blessings, and to reach out to those who are hurting during the holiday season.
FNGs: none
PAX: @Sunshine, @Pumps, @Pots, @Finkle, @Martini, @Florence/FloJoe, @Bobby Boucher, @Warbucks
Warm Up: Mosey around the park track then circled up for 10 SSH, Daisy Pickers, Good Mornings, Sir Fazio Arm Circles f/b and Michael Phelps in cadence.
The Workout: First event was 4 corners in the parking lot and at each corner YHC shared historical facts about the real Ray Finkle aka Uwe Detlef Walter von Schamann. As usual Hollywood has twisted the facts about this fictional character. After a deep dive into the history of this modern day marvel “Finkle” we find a true champion and a culprit! Back to the workout…
At each corner we did a prescribed exercise. Round 1 was 4X4’s (4 burpees into plank then 4 merkins, 4 mountain climbers, and back up), lunges – 10 each leg, alternating shoulder taps in cadence to 10 and ending with Bobby Hurleys. Round 2 was Boat Canoes, Crab cakes, Jack Webbs (set of 4), and star jumps.
2nd event was getting personal under our newly rehab’d pavilion. We did 2 sets of gyno-crunches, procto-derkins, and step-ups 10 each side.
3rd event was California Rolls down at the wall. We did sets of 10 Irkens and dips R/R till we reached the end of the wall.
Finkle Facts:
Mary: We did round-robin style with a mixture of abs, stretches, squats and the Sweater Fox (Boxcutters) decided to show up again to torture @Warbucks…
Announcements: CSAUP on Saturday, December 11
T-Claps (Recognition):
Prayer: @Bobby Boucher’s M is looking for a new employment opportunity, @Farva’s back injury, @K I T T Y L I T T R and M recovering from sickness. Remember those who need hope during the Christmas season. Be the salt and light our community needs fellas!