Tag Archive for: Finkle

What the blimp!

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EC: @Fonzi, @Martini, @Finkle

FNGs: none

PAX: @Martini, @Fonzi, @K I T T Y L I T T R, @Finkle

Warm Up: Mosey
The Workout: Descending BLIMPS and between each set of BLIMPS we ran the hill.

Burpees -5 OYO, Lunges 10 each leg, Imperial Walkers – 15 in cadence, Merkins – 20, Plankjacks – 25 in cadence, and Squats – 30
Mary: Not-so-lazy-boys, boxcutters, boat canoes, Homer-to-Marge, Picklepounders.
Announcements: June 12 – SIHP and run that same day, JOCO CSAUP this Saturday.
T-Claps (Recognition):
Prayer: @Fonzi’s uncle health concerns and Mother-in-law diagnosed with cancer, @Finkle’s mother-in-law having tests done for diabetes and nausea possibly from her medication.

Kill the rabbit, kill the rabbit

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FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:

With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.

Murder bunnies 4 parking spots, 4 squats cusack back.

Murder bunnies 6 parking spots 4 ground pounders, cusack back.

repeat this for 2 more iterations upping reps to   8 and 12 reps

Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.

At shelter we did 3 sets of  wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers.  Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd

Prayer:FedEx mother, injured pax’s.

Week 2 of Tequila Sunrise and The View Didn’t Disappoint

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FNGs:

None

Warm Up:

A quick round of Side Straddle Hop, Good Morning and Daisy Pickers

The Workout:

Both the 3 and 5 mile routes were in play.  Cancun came prepared with a Ruck and some extra weight in the form of his 2.0 strapped to his chest.  Yogurt, Gamecock and Cancun were out for EC.

Really good mumble chatter on the run.  9 PAX logged some miles on a great day for running.

Mary:

None

Announcements:

CSAUP In JOCO

SHP Bed Build and Delivery – Great work Men!

Prayer:

Martini and Yogurt’s Mom – prayers for strength and quick recovery

Crop-duster aka the Toot-n-Scoot

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FNGs: None

EC: Norm, Red, Sprinkler, Katniss, POTS, Gamecock

Warm Up: Good mornings, Willie mays haze, Imperial walkers, Hillbillies, SSH, Sir Fazio arm circles

The Workout:

Part 1: Wheel of Misfortune.

Circle up with one PAX in the middle. The PAX on the outside are assigned an AMRAP exercise, and the PAX in the middle acts as the timer and does 10 burpees. Once he’s done, rotate to the next station with the top of the circle coming into the center for his turn at burpees. We made three rotations. Outside exercises were: Sumo squats, Shoulder taps, High knees, Angle grinder, Daft Punk (Around the world lunges), and Crab Cakes.

Part 2: Next Man Up, Crop-duster style

One PAX calls a terrible exercise for the rest of the group then heads off. PAX that called the exercise then “bones the fish” side-shuffling along the parking space lines moving up the parking lot then mosey back.  Rotate and the next man up calls an exercise then leaves. There was revenge, cruelty, anticipation, and way too many burpees.

Mary: There was enough Mary in Part 2.

Announcements: FV 4 mi and bible study black ops on Wednesday, Tequila Sunrise on Saturday

T-Claps (Recognition): All the visitors to KG!

Prayer: Local family with losses in the family, Martini, Praise for Sprinkler and POTS’s kids graduating

May the Fourth Be With You

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9 Jedi’s showed up at Millennium Falcon Park for some Star Wars fun.

FNGs: These aren’t the FNGs you are looking for.

Warm Up:
Lap around the parking lot and circled up for:
SSH x20
Tatooine night clubs
Jar Jar Binks (goofball)
Yoda Humpers: Did you know? Yoda was almost played by a monkey.
Imperial Squat Walker

The Workout:
Bataan Imperial Death March
Split into 2 groups and run around block for a Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.

7’s- death star jumps / Skywalker merkins (hand release – luke’s missing hand) with an increasing burpee halfway across the parking lot.

Land speeders – aka wheelbarrow suicides – start at island and move forward 1 parking space line, do a derkin and reverse back. switch as needed (increasing burpee at switch). Each partner went 3 space for 2 rounds

Next up, over to the playground. Pax formed 3 man groups for 3 rounds of with 1st exercise being the counter:
1: burpee pull-ups x5, lunges, knee tucks on swings
2: hanging knee tucks x10, lunges, knee tucks on swings
3: 20 count hang, lunges, knee tucks on swings

Over to the Jedi temple (aka picnic table).

Staying in 3 man groups, partner 1 ran around the parking lot while other 2 do box jumps/step ups and dips. 2 rounds were completed.

Mary:
Alphabet abs
Jakku hammers
LBCs
Have a nice day

Announcements:
SHiP build moved to 6/12. Sign up!

T-Claps (Recognition):
A good showing at the Nest this AM.  Way to show up!
Dawgpound on his 4 year F3 anniversary

Prayer:
Dauber safe travels, LED’s 40th b-day, injured and absent PAX

Brand New AO > Tequila Sunrise (F U-Turn)

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We are pumped to introduce the newest AO in SouthWake: Tequila Sunrise! Martini and YHC have been talking for a few months about the need for a Fuquay run/ruck AO on Saturdays as an alternative to driving to Holly Springs for U-Turn. So it’s basically and Fuquay U-Turn – hence the title of this BB. Where you thinking it meant something else?? If so, I’ll try not to be offended that you would think so little of us.
The AO name was inspired by an impressive sunrise we had the privilege to witness as we came out of Fleming Loop and made our way to South Park. T-Claps to Dauber for bringing it to everyone’s attention.
Starting at Fleming Loop, the standard route takes us by South Park (Shout out to Kenny’s Grave), left on Main Street through downtown Fuquay (right past Stick Boy), stay left on Wake Chapel (shout out to Possum Trot), left on Broad Street, left on Wilbon/Judd Parkway, and stay on the new section of Judd which takes you back to Fleming Loop Park. For the 3-mile option, turn left on West Academy St. right after passing Stick Boy which takes you back to Fleming Loop.
This route has a couple of benefits: first, it’s pretty simple which makes it hard to get lost on the route. Second, it front-loads the hills in the first half of the run. No one likes running hills at the end of a run.
There are lots of possibilities for different routes (and 2nd F locations) so we will likely switch it up from time to time.
3 PAX came over to Stick Boy for 2nd F: Martini, Finkle, and YHC.
Big T-Claps for the 9 PAX helped initiate this new AO. Come out and join us next week!

FNGs: None

Warm Up:

SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:

5+ miles (Great job picking up the 6!)

Announcements:

May Challenge

T-Claps (Recognition):

See above

Prayer:

Fumunga is a dad! Prayers for his wife and new baby and for rest.

Gump – recovering from Covid

Single, Double, Triple

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FNGs: none

PAX:  @Martini, @Norm, @Finkle, @K I T T Y L I T T R
Warm Up: Mosey around the park track, in cadence SSH, Good Mornings, Daisy Pickers, Imperial Walkers, Hillbillies, tricep/shoulder stretches
The Workout: We went down to the ball park and did 5 rounds of singles, doubles, and triples.  Each Pax took turns being the batter and calling out single, double, or triple then pulled randomly that amount of exercises out of the hat.  If they called a double and drew diamond merkins and squats, then the batter would run, crab walked, bear crawled or lunge walked around the bases twice  and the other players were left at home plate doing diamond merkins for the first lap around the bases and then squats for the second time around.  We did 5 rounds of this and that took us to the end of Mary.
Mary: incorporated into the Main Event
Announcements: Saturday morning AO for running at Flemming Loop Park, SIHP June 12th
T-Claps (Recognition):
Prayer: @Martini’s shoulders, @Finkle’s friend of the family Ashton, @Fumunga and 2.0, @Norm’s wife going out of town for funeral.

2 Goofballs

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FNGs: none

Warm Up:
Warmup lap with side shuffle, carioca, high knees, butt kickers.
Circled up for: SSH, Windmill, Moroccan night clubs, goofballs

The Workout:
Walk like an Egyptian to end of parking lot and back
Indian Bear Crawl to end of parking lot and back

Moseyed around baseball fields stopping for exercises along the way.
Lap 1: 5 burpees, 10 shoulder taps IC, 15 monkey humpers IC, 20 LBCs IC.
Lap 2: Same as above, but stacked exercises as we went along.

Headed to playground for 3 rounds of 20 knee tucks and 10 merkins.

Mary:
LBCs, box cutters, low slow flutter, heel taps, american hammers, pickle pounders, superman

Announcements:
SHP bed build next weekend.

T-Claps (Recognition):
All those tapering for Wilmington.

Prayer:
Finkle’s mom recovery after fall

YHC took us out.

Tennis at Shady Acres

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FNGs: none

PAX: @Endo, @Fumunga, @MadDog2020, @POTS, @Sprinkler, @Breach, @Bob Barker, @Deadbolt, @FRAM, @Finkle

We had half of our PAX out today with respect and @Breach called the sight Shady Acres Retirement workout.
Warm Up: Mosey around tennis courts, Sir Fazio Arm Circles in cadence 10 forward and backward, Daisy Pickers, Good Mornings, toe touches, quad stretches, groin stretches
The Workout:

No Run 4 corners (adapted from @Gamecock yesterday at the Nest)  We did stacking merkins, angle grinders, plank jacks, and jack webbs.  Very nasty and our mode of transportation was doing Indian Bear Crawl Nippler Taps around the tennis court.

F3 Tennis – we had 2 teams of 5 and one ball.  Ball could only bounce once unless passed to another teammate and then back over the net.  No doubles lanes allowed and the ball had to stay in the two serving squares.  We had to do a penalty exercise if the ball was dropped or didn’t make it over the net.  @Breach racked up a lot of penalties.
Mary: We played F3 tennis till it was time.
Announcements: SIHP event coming up.  Sign-up genius available.
T-Claps (Recognition):
Prayer: @Deadbolt’s friend passed away suddenly, @Fumunga and M are coming up on new baby due date.

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