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.

Just Keep Moving – Tour of The Nest

/in /QIC:
PAX: , ,

FNGs: None
Warm Up:  Incorporated into the workout
The Workout:  Found two brave souls at Falcon Park, one #HIM who got a ruck in for EC and another #HIM who appeared out of nowhere.  YHC did not sleep well.  Birthday hangover?  No.  Just dealing with some stuff.  Before dozing off, I wrote down ideas for the workout on an index card.  Arrived at the workout without the card.  Improvise.  Time struck 0530 and we were off.  No party favors leftover from the birthday bash, but an added step in determination.  Ran to the corner for the beginning of 10c exercises.  Commenced Good mornings.  Continue to next corner for windmills.  Continue to next corner for seal claps and overhead claps.  Ran up ramp stopping at curb for step ups (L/R) and Sir Fazio arm circles.  Continue to the corner at the top rounding corner for 20 SSH.   Stopped at the wall for BTTW 10 c 3X.  Mosey to a larger wall.  5 burpees OYO.  People’s chair 10c 3X. 5 burpees OYO. BTTW 10c 3X.  Mosey to the playground for 10 modified pull-ups.  Found the sidewalk and executed 10 Imperial Walkers and 10 Hillbillies.  Mosey to parking lot for some H2O – a bit moist this am.  Lined up in a row.  Bear crawl to the next parking lot divider.  Monkey humpers once everyone arrived.  (why do these bastards hurt?). Crawl bear backwards.  Mosey for a lap around the park without stopping.  I called an audible and asked PAX to grab a towel/woobie.  (look it up) Began YOGA.  Lots of yoga stretching until we got into Mary.  I think pigeon was a big hit.
Mary:  From our six…with minimal breaks:  box cutters, 6 inches, H2M, hello dolly, heel,taps.  More leg stretching.  Side leg lifts (both left/right) and bent side leg lifts.  More stretching.  Concluded with have a nice day.  TOAST.
Announcements:  shout out to LED with FV road sign.  Ultimate frisbee under the lights at Ting next Monday. Help move Pikachu on Saturday.
T-Claps (Recognition):  Martini with the EC ruck.
Prayer:  Finkle’s sick children; UNSPOKEN; injured PAX, Gamecock vacation with family – safe travels to W-S.

YHC urged PAX to reach out to a friend you had not talked to in some time.  I reminisced about the FB posts, texts, calls, etc I received for my birthday and marveled at the friendships I have made throughout my 53 years on Mother Earth.  So grateful for these people in my life.  Honored to lead – Dauber

 

I Object!

/in /QIC:
PAX: , , , ,

It was a nice summer morning and a break from the humidity, but we still donated sweat to the sacred ground of The Nest.

FNGs: None
Warm Up: Good mornings, windmill, SSH, imperial walkers, hillbillies, Michael Phelps
The Workout: First thing was a Route 66 with a jog stopping at each light pole along the road. Exercises built up 1 rep as we got to each pole. Is that a light pole or an electric pole? A stadium light? Doesn’t matter, exercise! 4 rounds with Merkins, squats, burpees, WW2s. Thing 2 was a round of Survivor. Went thought a list of exercises and the worst one was voted off by the group, then rinse and repeat with what’s left. To make it interesting, each member had an immunity which would negate the vote result. This resulted in some power trips and light mumbling between rounds. Order of elimination: Slow burpee, starjump, out-n-back inchworm, Daft Punk (around the world lunge), Carolina Dry Dock.
Mary: LBCs, sweat angels, boat canoes, American hammers
Announcements: Carpex Q swap
T-Claps (Recognition): Finkle on the EC
Prayer: Finkle’s church youth pastor, Hardy travelling and competition, Norm’s safe arrival, Gamecock’s job

School’s Out for Summer

/in /QIC:
PAX: , , ,

Workout Date: 07/06/21
FNGs:None
Warm Up: Side Straddle Hops x20 In Cadence, Good Mornings x5 IC, Imperial Walkers x20 IC, Sir Fazio Arm Circles x10 IC forward, x10 IC reverse
The Workout: Mosey across street to school quad for Sevens up the ramp (squats/star jumps). Bear crawl up the ramp. Mosey to picnic tables for 10-15-10 bench work pyramid. Mosey back across street to the park entrance. Burpees x5. Mosey down street to stop light. Merkins x10. Mosey down side street to other park entrance. Squats x10. Mosey into parking lot for four-count American hammers x20. Mosey to walking loop and partner up for 1/2 Dora 1-2-3 (50 merkins, 100 LBCs, 150 Squats). Jack Webbs.
Mary: Dolly, Homer to Marge, Freddy Mercurys, maybe another one or two. All x10 IC.
Announcements: I forgot to mention the Carpex/South Wake Q swap weeks (last week of July, first week of August).
T-Claps (Recognition): Thank you PAX for the AO advice.
Prayer: Safe travels for Norm’s move to El Paso, Gamecock’s job prospects.

Goofin’ around at the Nest

/in /QIC:
PAX: , ,

FNGs: none

EC: @Finkle, @Martini, @Norm

PAX: @Finkle, @Martini, @Norm, @K I T T Y L I T T R
Warm Up: Mosey around the park circle, then did good mornings, daisy pickers, lots of leg stretches.
The Workout: 11’s with squats at one end of parking lot and goof balls at the other, running the whole length of the parking lot down at the nest.  To be fun we did the goof balls by the ladies workout group that meets there on Tuesday mornings.

Second event was four corners in the parking lot with stacking ab exercises.  We stacked boat canoes, pickle pounders, not so lazy boy chairs can’t remember the 4th one.  All in a ten count cadence.  Mode of transportation: on the long side we did Indian bear crawl nippler taps and short sides we did lunge holds with a lunge walk from the person in back.
Mary: Ran out of time.
Announcements: 6/26 F3 picnic at Harris Lake Park, same day Rugged Maniac.
T-Claps (Recognition):
Prayer: Teresa (pancreatic cancer), Finkle’s shoulder, Martini’s man baby named Spike, and Norm and family in their transition.

Got some!!

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

FNGs:None.
Warm Up:6 Pax for Ec. Started with 21 SSH where all pax needed to stop on 21 after count stopped at 5.  Not Surprised, these HIMs were ready to go.  Continued with windmills, Dazio Arm circles, merkins, and squats.
The Workout: 7s of squats and absolutions Squats at bottom of hill absolutions at top.  Made way to school wall did 20-15-10 count Erkins, Derkins, and dips and then a second round  reverse exercises dips, Derkins , and Erkins.  Mosey to field and did stacking 4-corners 10-SSH, 20-BBSitups, 30-Bonnie Blair’s, 40-calf raises.
Mary:Finished off workout with protractors hello dollies, single leg v-ups, pickle pounders and some stretching
Announcements: picnic June 26th, bed build June 12th,
T-Claps (Recognition):16-bits wife for picking up the flag I left
Prayer:Norm and his process of going to deployment, Swisher Sweet house search, Finkle and all pax’s injury recoveries

We Mostly Stayed in the Nest

/in /QIC:
PAX: , , , ,

A second Q down in the Quay for YHC today. For the first time in a while, I just didn’t feel like running much, so I tossed that workout plan out the door and went with a more stationary version.

FNG’s: No sir!
Warm Up: Good Mornings x20, Windmills x10, Sir Fazio’s F/R x 10, Willie Mays Haze x 10.
The Workout: DORA. We partnered up for a lap around the garden loop at the Nest while other partner started in on the exercises which were: Hand Release Merkins, Bulgarian Squats, and Dying Cockroach.

A quick mosey up to the parking lot for a bear crawl train, followed by a lunge walk train. Each train lasted 4 rotations. Mule Kicks x 20IC, and 50 Prisoner Squats.
Mary: Everything x 20. Box Cutters, Supermans, Pickle Pounders, Homer to Marge, Low Slow Flutter.
Announcements: no.
T-Claps (Recognition): Scrapple coming out for day 2.
Prayer: Norm sold his camper, Gamecock’s church needs a new roof. Scrapple took us out today.

First time at Falcon Park

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

FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:

What the blimp!

/in /QIC:
PAX: , , ,

EC: @Fonzi, @Martini, @Finkle

FNGs: none

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

Warm Up: Mosey
The Workout: Descending BLIMPS and between each set of BLIMPS we ran the hill.

Burpees -5 OYO, Lunges 10 each leg, Imperial Walkers – 15 in cadence, Merkins – 20, Plankjacks – 25 in cadence, and Squats – 30
Mary: Not-so-lazy-boys, boxcutters, boat canoes, Homer-to-Marge, Picklepounders.
Announcements: June 12 – SIHP and run that same day, JOCO CSAUP this Saturday.
T-Claps (Recognition):
Prayer: @Fonzi’s uncle health concerns and Mother-in-law diagnosed with cancer, @Finkle’s mother-in-law having tests done for diabetes and nausea possibly from her medication.