FNGs: None
Warm Up: OYO
The Workout: See PIC ~ 10 miles, greenway, trails, roads, sidewalks, …
Mary: None
Announcements: See Socials
T-Claps (Recognition): PAX who got DIRTY tonight
Prayer: Unspoken
2nd F at Bass Lake; early b-day celebration
Honor to lead even when you show up one week early on the Q sheet.
FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby
FNGs: None
Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu.
Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose.
Good work men!
FNGs: none
Warm Up: limited
The Workout: ~5.7 mile trail ride
Mary: late
Announcements: Mulch, Ruck/clean-up/FV workouts
T-Claps (Recognition):
Prayer: Unspoken. YHC took us out. Honor to lead.
YHC’s 2 year anniversary tour continued at The Nest where we had great temps but definitely no time to roost. After a solo EC, YHC returned to the parking lot where a handful of PAX were preparing for what was to come.
It was an honor to lead as always and I’m thankful for those who showed up to encourage and push me. It means more than you guys know.
FNGs: None
Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC
Good Mornings x 10 IC
Windmills x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
The Workout:
We moseyed over to the baseball field which has never before been utilized at The Nest as far as anyone could remember.
Start off with 5 burpees at home plate > bear crawl to 1st base > plank hold for the 6 > do an arm exercise (Round 1 = Merkins x 10) > Lunge walk to 2nd base > squat hold for 6 > do an ab exercise (Round 1 = WW2 x 10 IC) > crab walk to 3rd base > squat or plank for the 6 > do a leg exercise (Round 1 = squats x 10 IC) > crawl bear to home plate > plank hold for the 6 > complete the round with (you guessed it) 5 celebratory burpees and a victory lap around the bases.
Round 2: R&R plus 5 reps (15 @ each base)
Round 3: Pax chose to change the exercises to Carolina Dry Docks @ 1st base, LBC’s @ 2nd base, and Monkey Humpers (thanks a lot Gump!) @ 3rd base – plus 5 reps (20 @ each base)
Round 4: R&R minus 5 reps (15 @ each base)
That was all we had time for so moseyed back to the parking lot for Mary…
Mary:
American Hammers (x 15 IC)
Freddie Mercuries (x 15 IC)
Box Cutters (x 15 IC)
Homer to Marge (x 10 IC)
Homer to Marge – right leg up (x 10 IC)
Homer to Marge – left leg up (x 10 IC)
Have a Nice Day!
Announcements:
Mulch on Saturday; Adopt a highway on Sat. @ 6am at Needmore Park
T-Claps (Recognition): Great work HIM! > Congrats on the new job Finkle!
Prayer:
FloJo traveling and family challenges; pray for our nation – healing and recovery from COVID; Finkle’s new Job
FNGs:None
Warm Up: Good am, static stretches, SSH
The Workout: Ultimate frisbee: 6v5. Lots of burpees. Lots of scores. Lots of great throws and catches. breach brought a light up frisbee still hard to see/play in the darkness especially if you were wearing black/dark clothing.
Mary: None
Announcements: Iron PAX; possible Ultimate next week AFTER Mutiny.
T-Claps (Recognition): PAX who were flexible playing Ultimate one week early.
Prayer: Welcome back Norm from his Army training; Best wishes to Boy George as he gets ready to close on his house and begin an adventure across the USA with his family. UNSPOKEN. YHC took us out. Honored to lead.
FNGs: None
4 HIMs posted to GP this morning at 7AM; 1 HIM posted at 7:32. Mubble chatter was fantastic. YHC brought the music box.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly’s, 10×3 ct Windmills, 20 SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays
The Workout
Circle of Rock: (Rotate rocks between exercises).
4 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Rutrows, and Ground Pounders.
Mosey to the parking lot.
4 sets of 20 Rock Press,
1 set of each: 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches and 10x3ct Scissor Kicks
PAX pair up for 4 sets of Rock Planks and Crab Rock Planks while other PAX alternates between Frankensteins and Lunge Walks
Mosey to the Wall of Pain
Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, Hamstring stretch and Butterflies
Announcements: Soft J 5K being hosted at AGS on Sunday; sign up for mulch work
Prayer Requests: Prayers for Shredder work & family stress. Praise for Forceps’ -AC fixed, car fixed, Volvo sold; Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed. Praise for Pumpkin’s 19 yr old friend Sidiq for accepting Christ and prayers for Sidiq career path.
FNGs: None
Warm Up: Joined Mutiny PAX. Fonzie led us around the track with stops for SSH, Hb, IW, Merkins, and Good Mornings. RO PAX headed to the pavilion.
The Workout: Dauber had each PAX call out an exercise with a minimum of 8 reps to a maximum of 15 reps. Rinse and Repeat before moving on to the next round.
Round 1: 15 Swings, 10 Curls (L/R), 10 Tricep Extensions
Round 2: 10 Rut rows (ic), 20 Step-ups (10 each side), 10 Lawn mowers
Round 3: 10 Nipplers (ic), 10 calf raises (ic), 10 upright rows
Round 4: From our six, 10 weight over chest with 6 inch legs elevation (ic), 10 single leg squats, 10 skull crushers
Round 5: 10 Midget love handles (each side); 10 man-o-makers (R/L) hand on bell merkins, 10 chest presses from our six
Round 6: 10 Figure 8 (ic), 10 up and over shoulder, 10 arm curls across our body
Lost our count due to the interruption and chaos caused by Mutiny PAX infringing on our shelter space.Bunch of talkers. We all sweated our you know whats off this am; humidity sucked.
Mary: Joined Fonzie and Mutiny PAX for some yoga, box cutters, windmills, have a nice day.
Announcements: Fonzie two-year Q weeks continues; check socials for Greenwood team challenge
T-Claps (Recognition): Fonzie two year; RESPECT presentation for Sprinkler.
Prayer: College kids starting school; FedEx new nighttime delivery; Unspoken
Fonzie led us out.
An honor to lead Red October with the collaboration plan.
FNGs: None
Warm Up: As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC
The Workout: Pax split up into 3 groups and mingled around Casino Royale. At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work. At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).
Station 1 – various exercises with TRX bands and tabletops
Station 2
Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees
Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.
Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands). Finished up with some blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Station 3
Using the path around the south end of the park (800m long)
First lap – merkin half mile with appearances by some of Boy George’s favorite characters.
100m runs with stops along the way for 8 different style of “merkins”
5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence
Second lap – burpee pyramid with sprints
100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery
Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees
Mary: Finished up 1 round of blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Announcements: Mulch at Bass Lake – signup slots still open for this weekend
T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap. For all the Pax that contributed to the clothing and hygiene product drive.
Prayer: Boy George
FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10, Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout: YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions. Once the ME starts neither rocks nor tires touch ground. Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground. So during the rotation PAX had to pass the coupon to the next group. 5 burpees per drop to be tallied up and done at end…a few more audible mumbles. After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run. 2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group. Big Tire Group. 3 PAX per tire. For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion. 3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC. 4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle. They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.
Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer: Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.
EC: Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline
FNGs: Welcome @Fanta
Warm Up: Mosey to the far lot to keep the noise down a “little”. 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:
It was a celebration week for Sprinkler. He had his 1yr F3 anniversary this week and turned the big 50 today. RESPECT! What better way to celebrate than an F3 party! 41 STRONG today. Nice showing F3Southwake, way to end the HS Q-Duel week!!!
Count off by 2’s and divide up.
1’s with Sprinkler and 2’s with YHC:
1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s
Well the plan is below, but since we split up I can’t speak for both groups. I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!). I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well. The surprise for me was the Pavillion intermission which turned out to be a beast! We had a Round 3 planned just in case, but not a chance on that one! I’m sharing and saving the workout below because I would like to complete it as written sometime. It’s a great start to a CASUP if you ask me!
We even had an FNG today. Welcome Fanta, from San Diego and use to work for Pepsi!
| Round 1 | |
| 11’s | |
| Merkins | jog between sides |
| prisoner squats | |
| Intermission | |
| Pavillion | |
| Dips 10, 15, 20X w/ BTTW in-between | |
| Rock Pile | |
| 2 sets | |
| 10 overhead press, 15 triceps curls, 20 curls for the girls | |
| Round 2 | |
| 11’s | |
| Plank hold | bear crawl in between |
| star Jumps | |
| Mary | |
| 15 pickle pounders | |
| 2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers | |
| 15 box cutters | |
| Round 3 if needed | |
| trip around the soccer field | |
| stack each corner | |
| 10 burpees, | |
| 15 diamond Merkins, | |
| 20 Monkey Humpers, | |
| 25 LBC’s |
Mary: 1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements: Bass lake mulch. Sign up!, Q-Duel coming to FV next week. Show some love, check Slack
T-Claps (Recognition): 41 strong!
Prayer: Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid. Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)
