Tag Archive for: Finkle

Day 1: Five Days of Fankle

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FNGs: none

PAX: @Pots, @Sunshine, @Finkle
Warm Up: SSH in cadence to 20, Sir Fazio Arm circles f/b, Hillbillies and imperial walkers in cadence to 10, walkouts to 10 OYO
The Workout: Today we did intervals of 6 exercises for 1 minute with a brief rest in between totaling up to 42 minutes.  The exercises were mountain climbers, Peter Parkers, squats, dips, monkey humpers, Freddie mercuries.  We did 4 rounds of these, all the while @Pots enlightened us about 5G and other misc topics about railroads and solar and wind energy sources!
Mary:  included in workout.
Announcements: CSAUP this Saturday
T-Claps (Recognition): all three did EC this morning
Prayer: Praise, @Finkle’s daughter got in an accident last Saturday evening but nobody was hurt and the damage to the car is very minimal.  @Pots unspoken.

That last burpee completes me

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FNGs: Nope
Warm Up:
SSH, daisy pickers, arm circles, mtn climbers, merkins
The Workout:
We took 3 laps around the park, stopping for burpees at the half way point between corners (increase to 6 then back to 1) and 3 sets of 10 exercises at each corner.
1st half exercises: rotated between 1)shoulder taps, monkey humpers, LBCs and 2)merkins, squats, LSF
2nd half exercises: rotated between 1)dips, mtn climbers, american hammers and 2)carolina dry docks, lunges, freddy mercury
1.5 miles were covered, 42 burpees and 360 exercise reps were completed.
Mary:
Various stretches
Announcements: See Slack, BRR Sign-up on 12/6. #fuquaymafia
T-Claps (Recognition):
Prayer: Gamecock upcoming travel

At the Nest with Big Bird and the Sweater Fox

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This is a late post for 11/23/2021

FNGs: None

PAX: @Warbucks, @Finkle, @Martini, @Banana Seat, @Florence/Flojoe, @Hardy
Warm Up: Mosey around the courtyard, and came back to do SSH, Daisy Pickers, Imperial Walkers,
The Workout:   LEG/CORE DAY  –  We went on a trip and encountered a couple friends.  We ran to the far corner and dropped to do Freddie Mercuries.  Then down to Main St. to pick up a round of mount climbers.  We ran up the hill to Ennis and Big Bird (@Martini in his yellow hoodie) was excited to do 3 rounds of step ups 10 each leg and 10 box jumps 3 rounds.  Then we moved down the block to do some Bars and Dan’s (Dan Taylors and shimmying up the bars on the ramp to the school).  Our commitment was to get to set 10.

Mary: Last we went over to the bus loop and the Sweater Fox (boxcutter exercise) showed up.  Each PAX took a turn being the timer as they ran a loop around the bus loop and called an ab exercise for those left behind to do.  @Warbucks said from his first time hearing the exercise “the boxcutter” he thought they called it the “fox sweater” and thus we evolved it into the Sweater Fox…somehow.  Lots of mumble chatter today!
Announcements:
T-Claps (Recognition):
Prayer:

Gooey Pound Cake

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It’s been two years with F3 and it all started at the Nest. I’ve recreated the first workout as best as I can remember. I’m grateful for this group if men and the way it brings out the best in us. Celebrated with pound cake and brownies for 2F.

FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: One group runs two short parking lot laps as the timer while the other groups work stations. Round 1 stations, dips, rope with underdogs. Round 2, broke back merkins, rope with lunge walk. Finished as a group with a full park Indian run.
Mary: 5 min of round the circle pax choice abs
Announcements: holly fest sign up, csaup
T-Claps (Recognition): all those that showed the extra effort even when you had a reason not to.
Prayer: thankful for F3, wives and family

When Cooper brings apple turnovers to Kenny’s Grave

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FNGs: none

PAX: @Gamecock, @Finkle
Warm Up: Lap around the ball fields and incorporating high knees, butt kickers, and karaoke’s.   Next we did good mornings IC, Yoga stretches, Michael Phelps, and elbow over your head stretches (whatever those are called)
The Workout:

Started off with 5 sets of Coopers around the main parking lot.  These little devils are simple in theory but give you a good full body workout.  We ran around the main parking lot 1x each round and followed the lap with 10 big boy sit ups, 10 merkins, 10 squats, and 10 burpees.  Then next round same thing decreasing by one each time.  We did the 5 sets and took a brief intermission (if that’s what you want to call it) and did apple turnovers down the parking lot.  These are bear crawls for three parking spots, then crab walks for three spots all the way down.  Last we typewritered our way back with fast feet.  Did another round with bear crawls and crab walks followed by a lunge walk.  Once our break was over we went right back into 2 more rounds of Coopers.
Mary:  ABC’s and calf and quad stretches.
Announcements: Holly Fest coming up on 10/30 and Brute CSAUP on 10/16
T-Claps (Recognition): @Gamecock for making it happen with EC this morning.
Prayer: @Gamecock’s M is going out of town this weekend so traveling mercies and R&R for her.

Worm Porn in the woods

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YHC hasn’t been to Kenny’s Grave in a while so one way to get back…sign up to Q. One pax had to be lost since he lives in 12 Oaks and another had a air boot on. I thought how would he keep up, well he did. Here’s what we did.

Warm up
Loop track
Good mornings
Michael Phelps
Sir Fazio
Air squared
Merkins

Wood trail run pyramid
Every other lamp do exercises
Moves to each set: high knees, butt kickers, caioca, slides
2 Turkish getups
4 Jump squats
6 Freddy Mercury IC
Next light (s)
4,8,12 reps
6,12,18 reps
8,16,24 reps
10,20,30 reps
Reverse everything back to start
*Laid down besides some worms getting it on for some FMercs.*

Dugout
Dips and knee tucks 2 rds x10
Step ups and pull ups 2 rds x7

Mary
Box cutters
H2H
Pretzels
Superman

Prayers
Finkles boot and X-rays come back showing healing, Dawgpound health as training for HSH, Gamecock parenting while M in training, YHC family kids health, pandemic

It was great getting back to South Park. T-claps to Finkle getting in 1.4 miles in a air boot. Great work men!

BS Out!

It’s Go Time at the Nest

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FNGs: None

PAX: @Gamecock, @K I T T Y L I T T R, @Finkle, @Florence/Flojoe, @Poop Eater
Warm Up: No mosey but circled up for a round of exercises in cadence:
The Workout: I found a new toy to bring joy to all those lucky PAX who showed up for a beat down at the Nest.  It’s an interval timer app for my phone.

We did 1 minute intervals of workout followed by 20 seconds of rest doing 6 exercises in each round for 5 rounds.  Those were mountain climbers, alligator merkins, squats, dips, monkey humpers, and Freddie Mercuries.  By round 5 we were spent.  39:40 of unadulterated work.
Mary: Included in our interval workout
Announcements: Holly Fest sign ups, Brute CSAUP 10/16/21
T-Claps (Recognition):
Prayer: @Finkle’s foot, @Gamecock’s M is starting new HR coursework, @Florence/Flojoe’s sick friend.

Rock pump’in but no jump’in

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Pax: @Martini, @Gamecock, @Finkle

FNGs: none
Warm Up: Sir Fazio Arm Circles F/B IC, Michael Phelps, SSH x20 IC (poor attempt on my part with a boot on), Hillbillies x10 IC, Imperial Walkers x10 IC, Walkouts x5 OYO.
The Workout:

Event 1: Rock work 4 sets of 10

  •  Colt 45’s
  • Rock Merkins (10 each side, very nasty by the 4th set)
  • Skull Crushers
  • Bus Drivers
  • Rut Rows

Event 2: Deck of Death

  • Spades = Squats
  • Clubs = Shoulder Taps
  • Hearts = Crab Cakes
  • Diamonds = Dips
  • Jokers = all 4 suits x10

Mary: We ended up playing cards instead…
Announcements: Brute and Odyssey CSAUPs, Holly Fest, Fuquay downtown event on Sat.
T-Claps (Recognition): EC- Gamecock and Martini
Prayer: Southern Wake Academy lost a student yesterday and students and staff need prayer (@Finkle’s M is a school counselor there).  @Martini and issues at work.  @Gamecock’s M is going to be doing a certification course in a couple weeks.

Gettin Booty

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Due to having a wonderful stress fracture across my ankle bone I get to wear a fantastic aircast boot for 4 weeks…

FNGs: None

PAX: @Finkle, @K I T T Y L I T T R
Warm Up: Good mornings, daisy pickers, Sir Fazio Arm circles (f & b), imperial walkers, hillbillies, followed by Michael Phelps.
The Workout:

Since running is not in my forte right now we were pretty stationary.  We started off with some fantastic bear crawls in the parking lot and stopping at each stall we did 10 merkins down five stalls and then 10 merkins on the way back with crab walks.  We repeated this with American Hammers.

Next stop was over at the block wall for a round of California Rolls.  This was @ K I T T Y L I T T R’s favorite as we got to do 10 irkens followed flipping over to do 10 dips and repeating all the way down the wall.  It took a while to complete this with only 2 PAX present.

Last, when I did a round of exercises with my kettle bell while @K I T T Y L I T T R took a lap around the block at Falcon Park.
Mary: LBCs, low slow flutter, dying cochroaches, reverse LBCs.
Announcements: none
T-Claps (Recognition):
Prayer: Prayer for @Finkle’s ankle and annual review at my job this week, @K I T T Y L I T T R is part of a men’s retreat with church this weekend and looking towards spiritual growth.

Extra miles at KG

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FNGs: none

PAX: @Finkle, @Gamecock
Warm Up: We were already warm from EC
The Workout: Ran 3 miles to train for BRR.
Mary: LBC’s, reverse LBC’s
Announcements: none
T-Claps (Recognition): none
Prayer: @Gamecock’s family, Afghanistan situation.