Finkle – F3 South Wake

A Frozen Pyramid of Ice and Pain

January 24, 2025/in Kennys Grave /QIC: Popeye
PAX: @Abacus the OG, Finkle, Gamecock, H1N1, Popeye, X-ray

On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.

No FNGs

Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk

The Workout:

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)

Prayer: H1N1’s shoulder surgery

A Nest with Four Corners

August 22, 2024/in The Nest /QIC: Abe
PAX: Abe, enough, Finkle, Gamecock, Haggis

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for

Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.

Mary: A little popcorn Mary.

Announcements: Sign up to Q!!!

Prayer: The family of the founding pastor at Enough’s church, our country

Flags for Hero’s at TS

June 15, 2024/in Tequila Sunrise /QIC: Banana Seat
PAX: Abe, Banana Seat, Bobby Boucher, Finkle, Fumunga, H1N1, ham, Warbucks

YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.

Fumunga took us out in prayer.

Nice sweaty morning running fellas!
BS out

Dirty Diamond, PUs, 7’s at the Grave

June 13, 2024/in Kennys Grave /QIC: Banana Seat
PAX: @Esther, Banana Seat, Finkle, H1N1, Haggis, Seahawk

5 on time PAX started out and the 6 joined 6 mins later for 6 penalty burpees. Mission statement was missed so I owe penalties for that one.

WU lap around parking lot butt kickers, high knees and slide moves

GM
SSH
Windmills
Mtn climbers
Merkins

Baseball field (3 innings)
Wheelbarrow/bearcrawl to each base x10 Carolina dry docks
BJB to each base with x10 monkey humpers
Inch worm/duck walk each base with x10 star jumps

Pull ups in dugout x20
Wall work – Australian min climber, wall sit hallelujahs, BTTW shoulder taps

Hill 7’s – merkins and squats

Mary
American hammers
Boat canoes
Heels to heaven
Freddy Mercury’s

COT and prayer
Kenny’s Grave still looking for a new site Q

Nice push guys.
BS out!

05.07.2024 The Nest 1:4 ratio

May 7, 2024/in The Nest /QIC: Finkle
PAX: @Esther, @Firstblood, @Jelly Belly, Banana Seat, DoubleD, enough, Finkle, Gamecock, griswold, H1N1, Puddles, Sprinkler

Warm-up: SSH, Sir Fazio Arm Circles (forward and back), Cherry Pickers, Good Mornings, Willie Mayes Hayes, Mosey Lap

Main Event: This morning was especially designed to get long reps of several exercises. At each corner of the block around the park we did a 1:4 ratio exercise except for the Berp & Merk station cause that would have really sucked. Corner 1: Berp & Merk which was a burpee with the merkin portion of the burpee increasing each time. Going to 10 so round 1 was a regular burpee, round 2 burpee with 2 merkins, round 3 burpee with 3 merkins etc. Corner 2: Lt. Dan Taylors. 1:4 ratio of squats to lunges all the way up to 10 squats and 40 lunges. The goal was to not be able to feel your legs at the end. Corner 3: Jack Webb, ol’ jack made us do 1:4 merkins to air press up to 10 merkins and 40 air presses. Corner 4: Last but not least was Captain Thors. These bad boys rounded out the morning with a 1:4 ratio of big boy sit-ups and American Hammers. So up to 10 big boys and 40 American Hammers to feel that burn deep down inside.

COT: @Finkle’s brother and family during separation from wife and moving out etc. @Nemo loosing mom to cancer. Prayers for him and the family during this tough time. On going court case that @Enough is part of with NC State Health plan.

5.2.2024 Kenny’s Grave 4 corners

May 7, 2024/in Kennys Grave /QIC: Finkle
PAX: @Esther, @Firstblood, @Jelly Belly, @K I T T Y L I T T R, enough, Finkle, Gamecock, griswold, H1N1, Haggis, Rico, Warbucks

**** @Warbucks was out rucking around spying on us. ****

Warm-Up: Mosey lap, Sir Fazio arm circles, Hillbillies, SSH, Good Mornings, Walkouts

Main Event: Pax got a rock of choice from the rock pile and we went over to the squarish rectangle by the flag pole for a fun time of 4 corners. We did ab exercises at corner 1 with our rocks, corner 2 was a version of wall exercises, corner 3 was a leg station, and corner 4 was a push-up station. Moving around the stations was a real treat. We did bear crawls, crab walks, lunge walks, and duck walks.

Mary: ABC’s (good choice @Griswold) and Pickle Pounders (a @Haggis special).

COT: Prayers for @Finkle’s brother and family, @H1N1’s daughter.

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Stonehenge

April 25, 2024/in Kennys Grave /QIC: Flip Phone
PAX: @Abacus the OG, @Firstblood, @jellybelly, enough, Finkle, Gamecock, griswold, H1N1, KITTY LITTR

FNGs: None

Warm Up:

Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees

SSH (IC) – 10 reg & 10 Double time

Imperial Walkers (IC) – 10

Hillbillies (IC) – 10

Goodmorning (IC) – 10

Willie Mays Hayes (IC) – 10

Mosie to the Rock Pile

The Workout:

Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure.

John Cusack back to the location

3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps. Then 15 Goblet squats in between each exercise group.

Exercises: (Making sure to Squat Hold or V to pick up the six.)

Ground Pounder

Rutrows

Chest Press

Shoulder Press

Curls for the Girls

WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6

John Cusack back to return the Rock

Mosie back

Mary:

Boat Canoes

Outlaws

JLo’s

WWII

Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up

T-Claps (Recognition): None

Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.

411 Reps on 4-11

April 11, 2024/in Kennys Grave /QIC: Fram
PAX: Banana Seat, Butter Milk, Finkle, First Blood, FlipPhone, Fram, griswold, H1N1, Haggis, KITTY LITTR, Ricco

FNGs: None

Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps.

The Workout:

1 – learn one thing about your partner

10 – Reverse Murder bunnies uphill (each)

20 – Wheelbarrow rock flips (each)

30- American Hammers w/ rock I/C (each)

40 – Rock squats (each)

50 – SB burpees 80lbs bag (combo)

60 – Pull-ups (sets of 10 w assist combo)

200 – Double handed rope slams (combo)

Mary: No time

Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet.

T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away.

Prayer: Safe Travels B.S. Unspoken.

Let The Circle Be Unbroken

April 4, 2024/in Kennys Grave /QIC: Nathaniel Hinds
PAX: enough, Finkle, First Blood, Gamecock, griswold, H1N1, Stovepipe

FNGs: None

Warm Up: Sir Fazio Arm Circles, Side-straddle Hops, Various Stretches

The Workout:

CIRCLE #1 = Carolina Dry-docks x10 OMD/OMU, Indian Bear Crawl, Rochamburpees x10, Crunches IC to 20, Lunges x10 each leg OYO, Everests x10 OYO
CIRCLE #2 = Carolina Dry-docks x9 OMD/OMU, Indian Bear Crawl, Rochamburpees x9, Crunches IC to 18, Lunges x9 each leg OYO, Everests x9 OYO
CIRCLE #3 = Carolina Dry-docks x8 OMD/OMU, Indian Bear Crawl, Rochamburpees x8, Crunches IC to 16, Lunges x8 each leg OYO, Everests x8 OYO
CIRCLE #4 = Carolina Dry-docks x7 OMD/OMU, Indian Bear Crawl, Rochamburpees x7, Crunches IC to 14, Lunges x7 each leg OYO, Everests x7 OYO
CIRCLE #5 (Blitz Round) = Carolina Dry-docks x6 OMD/OMU, Indian Bear Crawl, Rochamburpees x6, Crunches IC to 12, Lunges x6 each leg OYO, Everests x6 OYO

Mary: None due to time

Announcements: See Slack

Prayer: Finkle’s daughter regarding a potential job change, H1N1’s daughter with a potential concussion, general injured PAX.

8 Dark Knights conquered the Dragon at the Nest

April 2, 2024/in The Nest /QIC: Finkle
PAX: @Firstblood, @Griswold @Enough, @K I T T Y L I T T R, Finkle, H1N1, Haggis, Rico

PAX: @Firstblood, @Haggis, @K I T T Y L I T T R, @Rico, @H1N1, @Griswold @Enough, @Finkle

Q Extraordinare: @Finkle

Event 1: Batman’s -> a fantastic way to kick off. We did a short little mosey around the park and stopped at the brick wall behind the dugouts. Started with 50 bat wings, 10 sec hold x8 of balls to the wall, 50 overhead claps, 10 sec hold x8 of balls to the wall, 50 air presses, and 10 sec hold x8 of balls to the wall. Since @Rico was still smiling I figured we would stay for a round of people’s chair.

Event 2: Welsh Dragons (modified) -> in the center field we did 10 sets of 10 bear crawls followed by 1 merkin & 1 plank jack with increasing in number of exercises. Meaning ending with 10 merkins and 10 plank jacks (in cadence of course).

Event 3: We finished off the morning with 2 circuits of exercises using some of Finkle’s favorite toys. Cindy and her big sister, a jump rope, exercise cube, exercise ladder, and 8lb weighted exercise ball. This completed the trifecta. Exercises for 1st circuits were timer ran around the parking lot, chest press with big sister, curls for the girls with Cindy, WW1’s with weighted ball, roll the dice for your exercise, jump rope, and squats. 2nd circuit exercises were rut rows with big sister, overhead press with Cindy, American hammers with weighted ball, roll dice for your exercise, jump rope, and lunges. But alas we ran out of time to complete 2nd circuit.

Mary: none

COT: @FirstBlood and decisions about college to attend in fall, praise that @H1N1 didn’t get kidnapped while across the pond in England.

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