Simple Yet Effective

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PAX:  Warucks, Kitty Litter, Norm, Martini (Warbucks, Norm & Martini for EC)

FNGs:  Nope

Warm Up:  Quick lap around the lot followed by SSH, Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers, Frankensteins

The Workout:  DORA – Split into groups of 2.  100 Standard Merkins, 200 Squats, 300 LBC’s with a lap around the lot for the PAX not performing the exercise.

Field Trip – mosey across the street to the school.  Bear Crawl up the ramp.  Dips on the knee wall.  Bear Crawl up the ramp.  Dips + Erkins.  Bear Crawl up the ramp.  Dips + Erkins + Box Jumps (repeated twice).

Mosey back to the lot.

Mary:  Round of abdominal exercised called by each PAX.  Home to Marge, American Hammers, Dying Cockroach, LBC’s, Freddie Mercurys.

Stretching

Announcements:  Ted Talk tonight, Spring Classis Saturday, SHP Bed Build Saturday

Prayer:  Amry Chaplain Norm knows lost his 17 year old son last week.

My Little Friend

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We kept it leg friendly today, but that doesn’t mean easy.

FNGs: None
Warm Up: SSH, Imperial Walkers, Willie Mays Haze, Frankenstein, Michael Phelps
The Workout: A four corners stack, but we substitute the mosey between each corner with something different with the Kettlebell.

Stack 1: Merkins, Nipplers, Carolina Dry Docks, Angle Grinders. Move between each corner with a kettle bell bucket brigade.

Stack 2: LBCs, Plank Hold, Meat Gazers, Outlaws. Move between each corner with a kettle bell lunge walk, indian run style.

Stack 3: Hover Merkin, Squat hold seal claps and overhead claps, Jack Webbs, Balls to the wall. Move between each corner with John Cusack.

Mary: Done during round 2

Announcements: Sign up for Sleep in Heavenly Peace 4/24.
T-Claps (Recognition): H1N1 with the EC
Prayer: Finkle’s mom recovering from a shoulder injury

Batter Up!

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FNGs: None

PAX: @Finkle, @Fumunga, @K I T T Y L I T T R, @Gamecock
Warm Up: Mosey around the parking lot, in cadence SSH, Daisy Pickers, Good Mornings, toe touches (middle, left over right, right over left), quad stretches
The Workout:

Batter Up!  – It was a glorious morning for some time out on the ball field.  YHC had 16 wonderful exercises all lined up for business on cards in a hat.  Each batter would draw an exercise out of the hat for a single.  The PAX had to sprint the bases/crab walk/lunge walk/bear crawl while other PAX were at home plate doing the exercise.  Once all exercises were done we put the cards back in the hat and did a double with the batter now drawing 2 cards and doing the exercises.  Batter now had to go around the bases 2 times and PAX did one exercise per each lap around bases.  We were gonna do triples but ran out of time.  NUTS!
Mary: Something about Mary…we did round robin
Announcements:
T-Claps (Recognition):
Prayer: @Fumunga’s wife is getting close to having a baby in a few weeks.

Egg-cellent Adventure

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The Town of FV planted eggs at all the local parks for an Easter egg hunt. Each PAX was given a marker and sheet to draw four eggs. We ended up with 1+ mi, some new scenery, and some bad doodles. Norm split off for some miles of his own.

FNGs: None
Warm Up: Merkins, good morning, willie mays haze, Frankenstein’s, imperial walkers, hillbillies, Michael Phelps
The Workout: First stop Centennial Park. Partner up for this one. One PAX wall sits while the other bear crawls to the sidewalk, 5 merkins, bear crawl back and switch. x5

Second stop FV Arts Center. 3 sets of Irkins, Dips, and Derkins. Guest appearance by the Rolling Stones .

Third Stop Library, Ashworth Park. Circuit of start jumps, bunny hop stairs, step ups, calf raises.

Finally back to Falcon Park for 5 minutes of Mary

Announcements: 3F opportunities on Slack

T-Claps (Recognition): Finkle for winning the art contest as judged by Norm.

Prayer: Kitty Litter and Re-engage class, all others unspoken

Not too Wet n’ Wild

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FNGs: none

PAX: @Finkle, @Gamecock, @K I T T Y L I T T R, @Martini
Warm Up: Mosey up to the covered bus ramp area at FV Middle School.  SSH’s 20 in cadence, overhead arm stretches and arm stretches across your chest, Michael Phelps, Downward Dog into Pigeon right knee then left knee, followed by a walk up slowly stretching our calves and hamstrings.

The Workout:

Event 1:  Plank hold Indian Bear Crawl.  In a line we held plank while the last man bear crawled up to the front of the line the length of the bus ramp.  Then we called out an 10 count exercise, followed by Bears and Dan’s coming back to where we started.  This is a bear crawl followed  by a 1:4 ratio of lunges to squats building up to 5 lunges (each leg) and 20 squats.  R and R.

Event 2:  Pax performed a given exercise while a runner ran the bus loop.  We did Merkins, LBC’s, Turkish Get Ups, Pickle Pounders, Wall Sits with Seal Claps and others.
Mary: There’s something about Mary that we all love…our abs!  We did Homer to Marge regular, followed by holding your left leg up then right leg doing a 10 count cadence, next was ABC’s and then Reverse LBC’s.
Announcements:  BRR (forming a team).
T-Claps (Recognition):
Prayer: @Norm and his family recovering from Covid, @Finkle has family that is traveling this week, @Gamecock mentioned that his church is opening back up and praying for wisdom as they do so.  @Finkle led the prayer.

Just cause it’s hazy don’t mean you can be lazy

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FNGs: NONE

PAX: @DoubleD, @Finkle, @Norm, @KITTY LITTR, @Gamecock
Warm Up: Mosey around park track, followed by a round of daisy pickers, good mornings, Frankensteins, Sir Fazio Arm Circles f/b
The Workout: Event 1 – Doras on the hill, with a partner we did 100 merkins, 200 LBCs, and 300 squats

Event 2 – took a nice jog up to the middle school to the brick wall to do some typewriting.  Started with 10 box jumps, then 20 leg ups (ten each leg), followed by 10 Irkins, and 10 dips.  Then we typewritered back down to the starting point with the same exercises.

Event 3 – In the middle school courtyard we did 10 counts in cadence chillcut planks followed by shoulder taps up the stairs.  At the top we did star jumps and shoulder tapped our way back down the stairs and R/R.
Mary: Each PAX went around the circle and called out an ab exercise.
Announcements: Possibly a new Saturday morning AO at Flemming Loop Park.  More details coming from @Martini and @Norm.
T-Claps (Recognition):
Prayer: @Finkle led the prayer time.  @Finkle’s cousin Brooke is recovering from pancreatitis and has type 2 diabetes.  Pray that he will follow diet plans.  @Double D’s mother-in-law has dementia and family is having difficult times with the situation.

First Dingers

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A much warmer, yet still misty morning at The Nest. YHC cooked up a much different routine that required far less running than the Q yesterday at Mutiny. We would be doing a pronounced upper and lower body attack during our workout today. I just needed to make sure the stage was clear for us to use the area down by the ballfields. As Gamecock and I passed on the EC run, YHC saw that we should be good to go. Good thing Sprinkler pulled in for the main event. The first routine of the day was inspired by him as he had previously shared a story about his first little league home run being hit at the field at the Nest. In addition, he shared that his 2.0 hit his first homer on the same field. Good story.

FNG’s: none
Warm Up: Windmills, Frankenstein’s, Moroccan Nightclubs, a squat hold series with overhead claps, seal claps, and more Moroccan Nightclubs, and Daisy Pickers.
The Workout: A short mosey over to the ball field for a baseball inspired stack up series. Each stack was followed by a 5, 10, 15, or 20 count per PAX of alternating Balls to the Fence or People’s Chair. We added an exercise each go around as noted below until the last round where we did all of them in order. Wound up with 7 rounds total.

SSH x5 IC (Single)

Merkins x10 (Double)

Fence Squats x15 (Triple)

Pickle Pounders x20 IC (Home run….of course)

Star Jumps x25 (2-Run Shot)

WW2’s x30 (3-Run Homer)

Diamond Merkins x35 (The Grand Slam)

Another short mosey back up to the parking lot for a suicide series that included a bear crawl, reps of squat jumps, lunge walk return. We did this across each of 8 parking lines, each line was a rep count (ie. 8th line = 8 squat jumps). We blew it out at the end with Monkey Humpers x10 IC, Shoulder Taps x25 IC, and Merkins x25.

Mary: American Hammers x20 IC, LBC’s x25 IC, LSF’s x20 IC, Hand Release Merkins x 25, Freddie Mercury x20 IC, Dying Cockroach x25 IC. Have a nice day!!!
Announcements: Hilltop Needmore Ruck followed by roadside cleanup this Sunday! Q School this Sunday, 3 PM, Womble.
T-Claps (Recognition): Martini was grateful a couple HS PAX as well as a few irregulars joined today at the Nest.
Prayer: PAX who are hurt, sick, injured. Finkle has got a heavy week at work. Sprinkler took us out.

Dice, Dice Baby

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FNGs: none

PAX: @Finkle, @Norm, @Martini, @Gamecock, @Fumunga
Warm Up: Quick warm up lap around the park, followed by Sir Fazio Arm Circles F/B, Michael Phelps, Daisy Pickers, Good Mornings, Quad stretches, and calf and hamstring stretches.
The Workout:

Event 1: Dora at FV Middle School.  Splitting up into teams we ran the bus loop and partners would do exercises.  As a team we did 100 merkins, 200 lbc’s, and 300 squats.

Event 2: Stair climbs.  We started by bear crawling up the flight of stairs.  At the top we did 1 minute of lunges.  On the way back down we did either irkins or derkins.  At the bottom we followed up with a lucky roll of the exercise cube and did whatever exercise it landed on.  Unfortunately, @Martini had to roll 20 Burpees.  We did 3 sets of stair climbs.
Mary: We took a quick jog back to the parking lot to end with a 10 count of Outlaws and Boxcutters.
Announcements: SB raffle for the HSPD First Aid kits
T-Claps (Recognition): Great to have @Fumunga back out after an injury.
Prayer: @Fumunga and M with the pregnancy and for everything to keep progressing well and with a healthy pregnancy.  @Finkle shared about new requirements at work and lots of projects needing to be closed out.  @Finkle led them out.

4 Corners of Fun

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FNGs: none

PAX: @Finkle, @Gamecock, @KittyLittr
Warm Up: Mosey around the park track, circled up and did a round of Sir Fazio Arm Circles F/R in cadence, then Michael Phelps, SSH, Imperial Walkers, Hillbillies, and 10 walkouts OYO
The Workout:

Event 1: 4 Corners.  Running around the perimeter of Falcon Park twice we stopped at each corner doing two designated exercises in sets of 20.  Corner 1: Merkins/Squats   Corner 2: Mountain Climbers/Low-Slow-Flutter   Corner 3: Dips/Leg Ups 10 each leg) on the brick wall    Corner 4: Crab Humpers/Annie’s.

Event 2: 11’s  Started in on a round of 11’s with lunges and shoulder taps and travel to each end by bear crawl.  Ran out of time so didn’t get to complete all of the event.
Mary:  Round Robin exercises from group
Announcements:  none
T-Claps (Recognition):
Prayer:  Our nation and for wisdom for our countries leaders.

Turf War Averted

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PAX:  The usual suspects – Norm (EC), Gamecock (EC), Kitty Litter, Finkle, Martini (EC)

For a cold and wet moring, YHC had a shelter workout planned.  Upon returning from EC, the lot was full of cars.  Unfortunatley this was due to the group of ladies that has started workign out at Falcon Park on Tuesday mornings.  As it was raining, they had congreagated and began their workout under the shelter.  Immediately upon returning from EC, the mumble chatter started about this being F3’s turf, however no PAX was brave enougth to try and run them off.  This was probably a good thing.  Getting our tails kicked by a bunch of women would not help future EH efforts.  (Norm did mention something about showing up early the next time it is raining to reserve the shelter)

Warm Up:  YHC had to adjust on the fly.  We left our beloved Falcon Park and headed over to the middle school.  SSH, Arm Circles, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Frankensteins

The Workout:  Nest Man Up under the shelter of the bus lane.

PAX 1 took off for a lap around the bus loop.  The Next Man Up called an exercise for the remaing PAX to perform.  When PAX 1 returned, PAX 2 took off for a lap.  Next Man Up called an exercise. Continued until all PAX took a lap.

Completed 4 rounds.

Indian Run back to the back to Falcon Park with a loop around the track and lot.

Mary:  Handled during the workout, but we did complete some stretching

Announcements:  None

Prayer:  Finkle has family dealing with COVID