Tag Archive for: Finkle

Dang It, You Showed Up

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3 PAX for 3 rounds of legs, 3 upper body, stretches, and Mary

Don’t Skip Leg Day

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FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.

The Workout:

80ft of walking lunges30 Squats80ft of walking lunges50 Deadlifts80ft of walking lunges20 Squats Clean

Mary:

#corechallenge

Announcements:

Manion WOD, Q’em All, and all the others on Slack

T-Claps (Recognition):

None

Prayer:

Health and Safety for the PAX and their family 

Kenny’s Tombstone

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FNGs:

None

Warm Up:

Standard Warmup, No Penalty Burpees required in the Quay.

The Workout:

7 stations x 3 Rounds

85lb curls135lb Deadlift50lb weighted merkins60lb WWIII20lb Nut crusher80lb Squats165lb Tombstone :headstone: timer mosey around the pavilion

Mary:

None we ran out of time

Announcements:

#corechallenge and many others

T-Claps (Recognition):

All the PAX that showed up to meet the challenge and welcome the debut of the 165lb Tombstone Sandbag. 

Prayer:

The Fox Family, and other PAX family dealing with illness.  PAX that may be dealing with potential hardships in many aspects personal, financial, professional.

The Nest full body 4.7.26

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PAX: @Finkle, @H1N1, @Play-doh, @Rico

Warmup: SSH x25, Willy Mayes Hayes x10, Good Mornings x10, and Sir Fazios x10

Run: 1 mile

Legs: 20 standard squats, 20 reverse lunge, 20 sumo squats, 20 forward lunge, 20 monkey humpers at Main intersection in cadence

Upper body: merkin/irkin/derkin ladders at the middle school steps with calf raises and toe raises in between.  Building 1 merkin up to 7 irkins at the top step and then back down.  Next event was bear crawl to the ramp rails and engaged core and upper body as we shimmied up the rails.  Did this 2x

Completed the week 1 core challenge for Mary.

Prayers: @Rico family and closure as his divorce is finalized, @Popeye’s crew for continued health and protection over his little ones, @H1N1 family and work concerns, @Finkle very thankful for Easter week and to be with family and friends.

Classic Rock’n Roll

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FNGs:
None

Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started.  Including 1 Burpee for every man shy of 10 for the core workout.   Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.

Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.

The Workout:

First Set in a Rotation 2 Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & then Indian Run around the Track

Second Set in Rotation 2 Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Cusack to the next Corner & Then Indian Run around the Track

3rd Set Dance with the Rock you Brought 2Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & Skip the Run for Time

4th Set Dance with the Rock you Brought 2Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Return your Rock to the pile and mosey to the courts for a quick Mary.

Mary:
We kept it light, since we should all be doing the #corechallenge starting today!

Homer 2 Marge and WWI high reps to finish

Announcements:

Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.

T-Claps (Recognition):

Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.

Who Killed Kenny

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Warm Up: A short mosey around the parking lot, followed by some Good Mornings, SSH, Frakentsteins, Imperial Walkers and Hillbillies. 

The Workout: Who Killed Kenny? 

BLOCK 1 — Kenny’s Escape (Speed + Power)

  1. Partner Chase Sprint– A sprints, B chases → switch
  2. Burpee Leapfrog– A plank, B burpee + jump → switch
  3. Push‑Pull Tug Sprint– Light resistance sprint → switch

BLOCK 2 — Stan & Kyle Freak Out (Upper Body + Core)

  1. High‑Five squat jumps– Face each other
  2. Plank paddy cake– One leads, one mirrors → switch
  3. Partner Row + Squat Hold– A squats, B rows → switch

BLOCK 3 — Cartman’s Revenge (Legs + Explosiveness)

  1. Build a Bear for 6 parking spaces
  2. Wheelbarrow Walks– A walks on hands → switch
  3. Squat paddy cakes– A jumps, B holds squat → switch

BLOCK 4 — Town Loses Its Mind (Agility + Chaos)

  1. Mirror Agility Shuffle– Lead + follow → switch
  2. Partner Tag– Small area, fast changes → switch
  3. Burpee + Sprint Relay– A: 3 burpees, B: 20‑yd sprint → switch

Mary: A round of sandbag press and toss, switch directions, then followed by some WW3 press and partner toss at the top

Announcements: Q them all Challenge, Triple Ruck Challenge, Manion WOD

Prayers for healing, for Finkle’s family travels, My moms upcoimng kneee surgery, and healing for Popeyes family

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out

Cartman Says…

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Imagine scrolling through your socials and stumbling on Fernando Ufret with his Cartman hat singing some sweet tunes as Cartman from South Park.  Then imagine you have the Q at Kenny’s Grave at South Park and realizing that some of the toughest workouts have been built on music.  LFG

Workout Playlist

https://music.youtube.com/playlist?list=PLyDD0HkTNgv52cq4gDCwjSfQz8en5lnSa&si=EyEo3tcx5rSH9GCS

Warm Up: 

  • yogging, windmills, willy mays, other stuff…

The Workout:

Sandman (4:47)

  • Earkins, Derkins, Dips
  • “Never Never Land”, Switch
Higher (5:13)
  • Imperial Walkers
  • “Higher”, Star Jump

Paint it Black (2:46)

  • Plank Jack
  • “Black” turn over and do a WWII

Buddy Holly (2:38)

  • Freddie Mercs
  • “Kyle”, do Homer to Marge

Bodies (3:20)

  • Hold Plank
  • When a number is called do that number of Merkins
  • “Bodies Hit Floor”, do a Burpee for each

Kids Aren’t Alright (3:18)

  • SSH
  • “Oh Whoa” Squats

Otherside (4:04)

  • Hello Dollies
  • “Otherside”, flip over and do a Merkin

Mary: We listened to some more of Cartman’s greatest hits through Mary

Torn, Duality, and In The End (9:00)

WWII, Pickle Pounders, Squats, Runners Pose, Pigeon Pose, Touch Toes

Announcements:

  • Q ’em all!
  • Need help out at the Food Shelter – Labor or Cash work

Prayer– Motivation to be excellent and to strength to support others to find their excellence

Joke Prayer (sorta) for the people at the electronics disposal site at South Park dropping the Fbomb at 5:30am, hanging out for way too long there, and coming and going several times. Not sure what was going on but if you arent in that parking lot to work out at 5:30, I’m not sure why else you would be…

 

Thanks to Finkle for the company and the patience as we attempted to hear Cartman’s words in each song.  Also for being the best damn Fuquay workout ambassador there is!

Making 30°F feel like 100°F

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5 Possums made 30°F feel like 100°F as we warmed up all four corners of the tennis court. ~25 reps per corner; a mix of legs, arms/shoulders, core, and random 4th corner workouts to achieve well over 400 reps this morning. Plenty of bear crawls in between.

Well done Abacus the OG Stovepipe Breach Finkle

Runnin’ from the Grave

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3 PAX for good miles + chatter @ Kennys Grave followed by a Mary that consisted of two full minutes of pickle pounders. How many in-candence pickles can be pounded in two minutes? Turns out it’s about 55. Great work!

Warm Up: OYO Stretching 
The Workout: 3.5 mi run
Mary: Core, including 2 full minutes of pickle pounders. 
Announcements: None