That last burpee completes me

/in /QIC:
PAX: , , , , , ,

FNGs: Nope
Warm Up:
SSH, daisy pickers, arm circles, mtn climbers, merkins
The Workout:
We took 3 laps around the park, stopping for burpees at the half way point between corners (increase to 6 then back to 1) and 3 sets of 10 exercises at each corner.
1st half exercises: rotated between 1)shoulder taps, monkey humpers, LBCs and 2)merkins, squats, LSF
2nd half exercises: rotated between 1)dips, mtn climbers, american hammers and 2)carolina dry docks, lunges, freddy mercury
1.5 miles were covered, 42 burpees and 360 exercise reps were completed.
Mary:
Various stretches
Announcements: See Slack, BRR Sign-up on 12/6. #fuquaymafia
T-Claps (Recognition):
Prayer: Gamecock upcoming travel

At the Nest with Big Bird and the Sweater Fox

/in /QIC:
PAX: , , , , ,

This is a late post for 11/23/2021

FNGs: None

PAX: @Warbucks, @Finkle, @Martini, @Banana Seat, @Florence/Flojoe, @Hardy
Warm Up: Mosey around the courtyard, and came back to do SSH, Daisy Pickers, Imperial Walkers,
The Workout:   LEG/CORE DAY  –  We went on a trip and encountered a couple friends.  We ran to the far corner and dropped to do Freddie Mercuries.  Then down to Main St. to pick up a round of mount climbers.  We ran up the hill to Ennis and Big Bird (@Martini in his yellow hoodie) was excited to do 3 rounds of step ups 10 each leg and 10 box jumps 3 rounds.  Then we moved down the block to do some Bars and Dan’s (Dan Taylors and shimmying up the bars on the ramp to the school).  Our commitment was to get to set 10.

Mary: Last we went over to the bus loop and the Sweater Fox (boxcutter exercise) showed up.  Each PAX took a turn being the timer as they ran a loop around the bus loop and called an ab exercise for those left behind to do.  @Warbucks said from his first time hearing the exercise “the boxcutter” he thought they called it the “fox sweater” and thus we evolved it into the Sweater Fox…somehow.  Lots of mumble chatter today!
Announcements:
T-Claps (Recognition):
Prayer:

Pyramid Scheme

/in /QIC:
PAX: , , , ,

Crisp morning at The Nest, and we have the falcon hut back! We missed it so much we spent the whole time in there. Also it was wet everywhere else.

FNGs: none
Warm Up: merkins, daisy pickers, windmills, ssh, sir fazio arm circles, Frankensteins
The Workout: Start out with a classic 123 Dora with merkins, lbcs, and squats. Runner went around the field. Then went to a pyramid with 5 rounds building them dripping reps (123454321) with irkins, derkins, dips, box jumps, lunges.
Mary: longer Mary with the exercises not limited to abs. Poopeaters, burpees, Freddy mercury’s, LBC, sneaky lunges, people’s chair, honey to Marge exicon.
Announcements: hollyfest
T-Claps (Recognition): all the dudes fit coming out
Prayer: Finkle’s back, Floyd to be responsive to testimony

Gooey Pound Cake

/in /QIC:
PAX: , , , , , , ,

It’s been two years with F3 and it all started at the Nest. I’ve recreated the first workout as best as I can remember. I’m grateful for this group if men and the way it brings out the best in us. Celebrated with pound cake and brownies for 2F.

FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: One group runs two short parking lot laps as the timer while the other groups work stations. Round 1 stations, dips, rope with underdogs. Round 2, broke back merkins, rope with lunge walk. Finished as a group with a full park Indian run.
Mary: 5 min of round the circle pax choice abs
Announcements: holly fest sign up, csaup
T-Claps (Recognition): all those that showed the extra effort even when you had a reason not to.
Prayer: thankful for F3, wives and family

It’s Go Time at the Nest

/in /QIC:
PAX: , , , ,

FNGs: None

PAX: @Gamecock, @K I T T Y L I T T R, @Finkle, @Florence/Flojoe, @Poop Eater
Warm Up: No mosey but circled up for a round of exercises in cadence:
The Workout: I found a new toy to bring joy to all those lucky PAX who showed up for a beat down at the Nest.  It’s an interval timer app for my phone.

We did 1 minute intervals of workout followed by 20 seconds of rest doing 6 exercises in each round for 5 rounds.  Those were mountain climbers, alligator merkins, squats, dips, monkey humpers, and Freddie Mercuries.  By round 5 we were spent.  39:40 of unadulterated work.
Mary: Included in our interval workout
Announcements: Holly Fest sign ups, Brute CSAUP 10/16/21
T-Claps (Recognition):
Prayer: @Finkle’s foot, @Gamecock’s M is starting new HR coursework, @Florence/Flojoe’s sick friend.

Gettin Booty

/in /QIC:
PAX: ,

Due to having a wonderful stress fracture across my ankle bone I get to wear a fantastic aircast boot for 4 weeks…

FNGs: None

PAX: @Finkle, @K I T T Y L I T T R
Warm Up: Good mornings, daisy pickers, Sir Fazio Arm circles (f & b), imperial walkers, hillbillies, followed by Michael Phelps.
The Workout:

Since running is not in my forte right now we were pretty stationary.  We started off with some fantastic bear crawls in the parking lot and stopping at each stall we did 10 merkins down five stalls and then 10 merkins on the way back with crab walks.  We repeated this with American Hammers.

Next stop was over at the block wall for a round of California Rolls.  This was @ K I T T Y L I T T R’s favorite as we got to do 10 irkens followed flipping over to do 10 dips and repeating all the way down the wall.  It took a while to complete this with only 2 PAX present.

Last, when I did a round of exercises with my kettle bell while @K I T T Y L I T T R took a lap around the block at Falcon Park.
Mary: LBCs, low slow flutter, dying cochroaches, reverse LBCs.
Announcements: none
T-Claps (Recognition):
Prayer: Prayer for @Finkle’s ankle and annual review at my job this week, @K I T T Y L I T T R is part of a men’s retreat with church this weekend and looking towards spiritual growth.

Game Night, er, Morning at the Nest 8/31/2021

/in /QIC:
PAX:

PAX of 2 for a Q on short notice. I saw that no one had signed up as of the day before, and so I took the opportunity to explore an idea I had. A twist on an old classic, the Deck of Death.

FNGs: None

Warm Up: Quick run down to the wall at end of parking lot and back; Good Mornings x10; SSH x10; Sir Fazio Arm Circles forward and back x10; Seal Claps x10; Imperial Walkers x10; Hillbillies x10

The Workout:

YHC presented a normal-enough looking deck of cards for what appeared to be the basic Deck of Death. I announced the following 4 exercises:
♣ Clubs – Dips in cadence
♥ Hearts – Monkey Humpers in cadence
♦ Diamonds – World War IIs
♠ Spades – Side Straddle Hops in cadence

PAX took turns drawing a card and then counting that exercise. Baaasic

Gamecock got us rolling and drew a face card from the US Flag deck. [I made sure to stack a few normal playing cards at the top of the deck so as to avoid suspicion.]

I drew a face card. Gamecock drew a face card. I drew a face card. Gamecock drew a face card.

[Ok, weird, but not fishy.]

At some point, Gamecock comments that this is starting to feel like a Pinochle deck. He explains what that is, and I laugh.

The first non-playing card to be drawn is a Munchkin Pathfinder card [full disclosure: I’ve never played Munchkin Pathfinder. Received it as a gift 4-5 years ago and haven’t so much as opened the box until I started prepping for this workout and needed cards that were the same size as my playing cards]. We run down to the wall and back

And now Gamecock is suspicious.

The game continues, as we uncover all the face cards and 10s, as well as cards from Monopoly Deal, Monopoly Deal Millionaire, and Phase 10.

These non-playing cards yielded the following exercises:
Monopoly Deal – Durkins on the curb x10
Monopoly Deal Millionaire – Urkins on the curb x10
Phase 10 (all Wild cards) – Drawer’s choice x10

Total workout: 340 reps + 6 runs to the wall and back

Exercises included:

  • Dips in cadence (x2) x10
  • Hearts – Monkey Humpers (x2) x10
  • Diamonds – World War IIs x10
  • Spade – Side Straddle Hops (x2) x10
  • Munchkin Pathfinder – run to the wall and back
  • Monopoly Deal – Durkins x10
  • Monopoly Deal Millionaires – Urkins x10
  • Phase 10 Wild cards – Dealer’s choice x10

 

Mary: 52 LBCs (because cards)

Announcements: Nothing new
T-Claps (Recognition): Thanks for coming out, @Gamecock.

Another Trip Around

/in /QIC:
PAX: , ,

FNGs: None
Warm Up: warm-o-rama
The Workout: Ascending Underdogs on the playground swings to 10 reps. In-between reps we took a lap around the parking lot island doing either plank typewriter, fast feet, crab walk, or straight merkins. Last 10 min was lower body yoga for my weary brr legs.
Mary: LBC, dying cockroach, boxcutters, American hammers
Announcements: none
T-Claps (Recognition): HIM
Prayer: strength and focus to overcome our weaknesses

Speed Work at the Nest

/in /QIC:
PAX: , ,

FNGs: none

PAX: @Finkle, @Gamecock, @K I T T Y L I T T R
Warm Up: SSH, quad stretches, toe touches, daisy pickers, other stuff
The Workout: In the top field we did sprints, butt kickers, high knees, crossovers, 8X.  At the end of each sprint we did a prescribed 10 count of either merkins, mountain climbers, squats, lunges, calf raises, SSH, irkins, derkins.  Then we ran around the block and up to the middle school front steps and shimmied up the hand rails one PAX at a time.  The others were doing a called exercise by the PAX going up the hand rails.
Mary: Low slow flutter, box cutters, LBCs, and have a nice day.
Announcements:
T-Claps (Recognition):

EC: Gamecock and Finkle
Prayer: can’t remember.

Hangman at the Nest 8/10/2021, or “Can I buy a vowel?”

/in /QIC:
PAX: , , ,

PAX of 4  came out to support YHC for my first Q 😬 and for Hangman at The Nest

FNGs: None today. I did wear a new shirt though

Warm Up: Quick lap around the parking lot, SSH, Willy Mays Hayes, Sir Fazio Arm Circles (forward and backward), Imperial Walkers, Hillbillies

Mosey to the top corner of Falcon.

The Workout:

YHC had set up Hangman stations at each of the 4 corners of Falcon Park and an additional station in the courtyard of the middle school campus. (Shoutout to my lovely M who helped me laminate a few sheets of poster board in case there was rain/heavy dew in the gloom.)

At each station, PAX took turns guessing the letters in my chosen word for that station. For each guess (correct or incorrect), PAX completed an exercise. They had 5 “free” incorrect letter guesses; on the 6th incorrect letter guess, they/we incurred the penalty exercise.

Top corner of Falcon:
Each guess = 10 SC squats
Penalty workout = 25 Monkey Humpers in cadence (averted)

PAX learned quickly that YHC’s career as a writer and editor was going to be trouble. I had revealed that all the words had something in common, and @Pikachu’s discovery that all the words were adjectives was a big breakthrough in that it ensured “o-u-s” were good guesses at each station.

Total workout for this station: 13 guesses = 130 squats
(ok, in retrospect, I see why I was hurting this week…)

Mosey to the second station.

 

Academy corner of Falcon:
Each guess = 2 Turkish Getups
Penalty workout = Alphabet (averted)

Went with a word that is close to many PAX’s hearts. This is the only word that PAX recognized as being part of the English language. Props to @Finkle for guessing the “F.”

Total workout for this station: 11 guesses = 22 Turkisk Getups

Mosey to the third station.

 

Academy and Ennis corner by school:
Each guess = 5 3-count step-ups on the wall (alternating legs with each set)
Penalty workout = Wall Worm (PAX would be in Urkin position on the wall and inch their way to the staircase down the street) (averted)

Picked my penalty workout for this station to align with the meaning of this word. Shoutout to @Finkle for guessing the “X” 🤷‍♂️. By this point, PAX were so confused by word choice, they suspected I would use French words 😂. Maybe next time lol

Total workout for this station: 14 guesses = 70 3-count step-ups

Mosey to the fourth station.

 

Courtyard:
Each guess = 10 LBCs
Penalty workout = 10 World War IIs; Alphabet (couldn’t dodge this one)

@Pikachu’s first trip to the courtyard, he said. YHC confession: had to look this word up on my trusty cheat sheet to make sure I remembered how to spell it. I also don’t recall how close PAX were to guessing the word before they hit 6 incorrect guesses. I think they had guessed 4 or 5 times. Also worth mentioning (to whom, I’m not sure) is that the clock was ticking by this point (6:10 or so). YHC modified this station so that we would get a slight Mary workout in.

Total workout for this station: ~10 guesses = 100 LBCs, 10 WWIIs, and Alphabet

 

Ennis and Falcon corner:
Didn’t get to this corner. The word was going to be ARSENIOUS. Passed it on the walk back to the parking lot.

 

As we were walking back, YHC asked PAX if they had figured out the theme among all the words. Someone guessed that they were all adjectives, which is correct but not what I had in mind.

Each of the words contains all 5 vowels in order: A E I O U. For the total geeks like me, here’s a post that I used for inspiration. Also, shoutout to aspiring/unwitting FNG Craig who first used the word “abstemious” with me the week before, which started me down the rabbit trail that ended with this workout.

Would definitely recommend this format for a workout. PAX enjoyed themselves, scratched their heads, and learned several words they’ll never use again. One recommendation for future application: add a time limit for how long PAX can take to guess. This will keep the pace of the workout fast and allow you to get through all the stations and Mary.

 

Mary: Had to modify and cut short due to time: LBCs, WWIIs, and Alphabet

Announcements: Several runs and CSAUPs coming up

T-Claps (Recognition): Appreciate dudes coming out to support my first Q. Good work, all. Shoutout to the cat whose ear-curdling howls while we were standing at the top corner assured us it was either the best morning in a while or one of the worst. Perhaps it was just a fellow 🐈 throwing up support for @K I T T Y  L I T T R.

Prayer: @Gamecock’s new job; that God would continue to give us the strength to lead and love our families well. Let’s get it.