Tag Archive for: Finkle

LipSync’s 4-year anniversary Q at the location where it all started

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AO: Kenny’s Grave

Date: 25-June-20

Warm Up

  • Run to rock pile and grab a rock
  • Circle up for Warm-up: Side straddle hop, good mornings, Frankenstein’s, imperial walkers, Hill Billies and seal and overhead claps

The Workout – My Greatest (aka: favorite exercises)

  • Barely curling across parking lot
  • Hit the greenway with John Cusack’s
  • Two rotations of squat hold Indian runs with rock
  • Curls for the girls with running lap around the group as the time keeper
  • Rocks spaced out along greenway with alternating bear crawls and crabwalks
  • Jack webs in grass next to baseball field
  • Wonder bras at bathrooms
  • Return walks and jog to Mary

Mary

  • LBCs, Freddie Mercurys, box cutters and have a nice day

Announcements

  • Still openings for mulch spreading this Saturday
  • We need more HIMs to step up to Q. Our Q sheets should be filled out 3 weeks instead of looking for Qers each week.

Prayer Request

  • Our Country
  • First responders and hospital workers
  • Gamecock’s 2.0 due this November
  • Traveling mercies during the summer break

Helping Fumunga Lose The Vacation 15 lbs

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PAX: Fumunga, Gamecock, Banana Seat, Yosemite, Finkle, Norm, Buttermilk

7 PAX met in the Nest with ~98% Humidity with no mosey in sight.

Warm Up: 2 Laps around the Parking Lot with dynamic stretching.

The Workout: 25 Seconds on; 5 Second Rests

Round 1: Bobby Hurley’s, Deconstructed Lower Burpees, Side Shuffles, Goofballs, High Jump Knee Tucks; Repeat 4 times

Round 2: 180 Squat Jumps, Mountain Climbers, Switch Lunges, Crap Kicks, Full Burpees; Repeat 4 times

Round 3: Straight through Round 1 and Round 2

Mary: 25 seconds on, 5 second rest
Rising Flutter Kicks, Rockers, Toe Touches, Heel Taps, WWI, Slow Scissors, Freddy Mercury’s, WWI

Announcements: Mulch, 10 Year F3, Emphasized Pikachu’s Announcements on Slack

Prayer: Those that have recently lost love ones, Gamecock’s 2.0 due in November, Fumanga and his M.

The Nest Still Stings!

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As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!

So about that deck of cards…

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FNGs: BB
Warm Up: Mosi around parking lot, circled up for 25x SSH IC, 10 Daisy Pickers IC, 10 Windmills IC
The Workout: 52 Card deck that was stacked + 2 Uno Draw 4 cards to spice things up.

Clubs = marionnettes/WWI’s/reverse LBC’s, LBC’s

Spades = squats

Diamonds = dips

Hearts = merkins

Draw 4 = all 4 exercises 4x

Joker = 11 delegated exercises
Mary: She was there the whole time and then we went for another Mosi around the baseball fields.
Announcements: 16 – Bit is hosting a virtual AO on Facebook Live.
T-Claps (Recognition):
Prayer: Finkle led prayer, Yosemite (job prospects), COVID-19 stuff, Finkle (Uncle with pneumonia, cousin with fever and flu-symptoms…both out of state)

Small Wall & Pancakes

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YHC pulled in at 0522 to a parking lot already packed with cars along with tons of election signs. HIM started filing in from EC runs as well. Two from home and others from a 2 mile run. Cotters Boy George was back and happy to be in the gloom. 15 PAX gathered with 2 mins to go. FNG was given the disclosure and we were off.

FNGs:
Spinal Tap (#11 for HSHS Football)

Warm Up:
Run down to corner parking lot
Air squared x20 IC
Windmills x10 IC
Slalom x20 IC
Werkins x20
Mtn Climbers x20 IC

The Workout:
Mosey to short wall across the street in front of school
Box jumps
Seated squats leg lifts
DD’s – diamond dirkens
3sets x 15reps

Mosey over to gradual hill for stack’ems (did somebody really just say like pancakes?)
5 burpees
10 monkey humpers
15 pickle pounders
20 merkins
25 star jumps
Broad jump to 2nd sign (about 20 yards) then run to top, new exercise only at top, run back down, stack’em at the bottom

Bear crawl / Crawl bear suicides
2 parking spots forward then back to start, 4 spots then back, 6 then back

Mary:
X’s and O’s x10
100’s
Australian snow angels x20 IC
Windshield wipers x10 IC

T-Claps (Recognition):
Vistors that typically don’t post. Boy George for making his comeback to the gloom.

Announcements:
ATT run this Saturday, The Mule 3/14

Prayer:
Forceps family, Wallaby and family, Lipsticks sister, Finkles hand from surgery, Fromunga personal stuff, Yosef’s son broken femur, Praise for Gamecocks daughter turning 2

Awesome job today guys! Great to see so many HIM at The Nest. This site has a lot to offer. Thanks for allowing me to lead this morning.

BS Out!

Circle of Broken Cinder Blocks

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EC: Norm, Yosemite, Finkle, Dovetail, Martini, Beater

FNGs: one, welcome Depends

Warm Up:  Quick lap with Butt Kickers, L/R skips, high knees, Arm Stretches (R over L, L over R, R elbow, L elbow), Good Morning, Daisy Pickers, SSH, 5 x Burpees

The Workout: YHC brought some broken cinder blocks and bricks from the torn down Gold Leaf building (new Aviator Brewery site) and placed them in a tight circle.  Had 11 Pax so spread them out so everyone had something to use for ascending Circle of Pain.  Each Pax chose a spot, began the 10 exercises starting at 1 working our way up to 11 each, after each round Pax moved to the left.  Count and order was a little off at times (sorry fellas) but we all killed it, great work gents!

Exercises:  Curls for Girls, Wonder Bra (said Jack Web’s but YHC doesn’t know proper exercises, will work on this), Bus Drivers, OH Press, Tri Extensions, Rut Ro’s, Squat, Ext. Squat, OH Squat.  Note: there was one cinder block was partially full of cement…T-Claps for FNG killing it on the last round, hope he comes back.

Bear crawl to Mary spot, roughly 50ft

Mary:  LBC’s, Mary Annette’s {WW1’s L/C/R = 1} (??), Box Cutters, Low Slow Flutter, Boat Canoes, American Hammers

Prayer:  Sprinkler’s family, Norm’s friends (one with miscarriage, another with baby in womb with under developed lungs), unspoken

Bears, Snakes, and Dragons all in a wheelbarrow

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In light of my B-day being tomorrow, I figured that 30 would be a solid number to revolve around.

EC: Dovetail, Norm, Martini, Yosemite

Warm Up: Mosied around the parking lot with butt-kickers and Frankensteins included.  Circled up for SSHx 30 IC, High Knees x 15 IC, Daisy Pickers x 15 IC, Windmills x 15 IC, Thrusters x 10, Annie’s x 10 IC(each hand).

The Workout: PAX lined up in a plank position and then, one by one, bear crawled past the next person in a crisscrossing fashion(Official name is Bear-Snaking). This continued until we made our way to the main road across from the school. From there we partnered up and wheelbarrow merkined up both flights of stairs in front of the school, the number of merkins increasing for each step. After some insight(hidden in a question) from one of the PAX we modified the number of merkins on the second flight. At the top, we did prisoner squats X 30 then bear crawled back down the steps to rinse and repeat with squats X 50 next round.

From there we mosied back over to the heart of The Nest for some Welsh Dragons(up to 10) in some pretty wet grass. After finishing the dragons, we lunge walked back to where we began. Mosied over to a wall for 30 Australian MC’s.

Mary: American Hammers X 15 IC, WW1’s( the right way) X 20, reverse LBC’s X 15 IC, Homer to Marge’s X 15 IC, X & O’s X 15. Dovetail took us out with some solid stretches.
Announcements: 16-Bit’s Super Bowl block, Q-Sheet reminder/Virgin-Q encouragement
Prayer: Martini’s job-related situation/and foot pain

Icy Scarecrow

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IT WAS COLD

EC: Beater, Dovetail, Martini, Yosemite

FNGs: None

Warm Up: Good mornings, arm stretches, SSH, Sir Fazio Arm Circles, Daisy Pickers, Imperial Walkers, warm up lap

The Workout:  YHC brought some icy 5gal buckets for the workout (3gal fill)…Icy Scarecrow – hold buckets out as far as you can for as long as you can (or 1 min +) as the timer…other PAX do exercises:  Lunges, plank jacks, squats, mountain climbers, mickey mouse merkins, bear crawl x 2, duck walk.

 

Icy Curls for the Girls – 10 each arm for one PAX as timer while other PAX alternate between Balls to the Wall and Wall Sits

Icy Laps with partner – Partners take lap with Icy Bucket while other PAX (partnered up) Broke Back Merkins and partner merkins (can’t remember name).  Then rinse but no repeat, alternating to Smurf Jacks and Imperial Walkers

Mary: 1 min plank, box cutters with hold at end, Mary Antoinettes, American Hammers

Announcements: Possible new AO, shhhh….more details coming

T-Claps (Recognition): everyone coming out in the freezing cold

Prayer: Praise – Gamecock’s sister having a baby soon!  Prayers – Yosemite custody situation; more time with daughter.  Beater for cardiologist visit

I Can’t Feel My Arms!

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Great workout this morning men. Way to make the most of the last day of unseasonably warm weather for at least the next few days. Thanks for getting out there and holding each other accountable! It was my honor to lead you this morning (with Dovetail’s help).

FNGs:

None

Warm Up:

(Led by Dovetail)
Line up – everyone did SSH while 2 PAX ran down 2 parking spaces, next 2 PAX ran to the 4th parking space, and so on until we got to the end of the parking lot.

KickBacks x 10 – each leg (not sure of the proper F3 term – if there is one) – just like it sounds – kick your leg back to work those glutes and stretch the hammies.

Sir Fazio Arm Circles – x 10 forward / x 10 reverse

Imperial Walkers/ Hillbillies x 10 each

Good mornings x 10

The Workout:

We broadened our horizons a bit this morning and used the semi-square sidewalk around the flagpole near the entrance of the community center. Nice change of scenery. One we moseyed into position, we commenced with some 4 corners:
Bear crawl to Corner 1 – Standard Merkins X15
Lunge Walk to Corner 2 – WW2’s x15
Bear Crawl to Corner 3 – Carolina Dry Docks x15
Lunge Walk to Corner 4 – LBC’s x15 IC
Mosey around the parking lot, then Rinse and Repeat for 2 more rounds.
At this point we could still (somewhat) feel our arms, so we moseyed over to the pavilion and partnered up for the next bit…
Partner 1 does a lap around the parking lot while partner 2 does exercise – P1 picks up where P2 left off
Irkins x 100
Derkins x 100
Dips x 100
We ran out of time so we had to forego the 300 squats that were planned for the last round, but YHC didn’t hear too many complaints.

Mary:

(Also led by Dovetail)
American Hammers x 15 IC
Modified Box Cutters (hourglass shape) x 10 IC
Side Crunches (not aware if there is a different F3 name for these) – crunches while laying on your side – x 10 on each side
X Men Crunches – a worse version of Boat Canoes – x 7

Announcements:

Check Slack & FB

Join us at Sheepdog tomorrow at 5:45 / EC at 5:15

T-Claps (Recognition):

Dovetail for taking warmup and Mary
Props to the ECers > Dovetail / Yosemite/ YHC

Prayer:

Finkle’s jacked-up knuckle – getting an ultrasound and MRI to see how to get it fixed
Martini’s mom – cancer – Doctors have said there isn’t anything more they can do to treat it.
Troops in harm’s way
Those training for races to stay free of injury

Thanks again for the opportunity to lead you HIM’s this morning! See you back out there soon.

21 at U-turn! Be SAFE!

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FNGs:   My car was on auto pilot and almost turned into Target enroute to Starbucks.  Second time this week I went to an old AO site.  Luckily, I remembered we were meeting at Panera Bread.  Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn.  Expected a handful of PAX to show up.  Blown away by the number who PAX who came out to run in this incredible, January weather!  (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up:  I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces.  I grabbed my phone and started recording for name-o-rama after we sounded off.  Made some announcements and prayer requests (see below) and got into the warm-up.  20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout:   Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest.  I emphasized safety highlighting the route and the rules of the road for the first-timers.  I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six.  Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run.  Shout out to Dawgpound who alerted me two PAX who took off running before circling up.  I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout.  Thanks Pablo for your help keeping Emeril safe.
PAX:   May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder).  Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary:  None

Announcements:  Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS.  Invest in a head lamp or light vest – could save your life.

 

T-Claps (Recognition):  Martini – EC and 5/6 mile long run.  (AND GP afterwards). Killed it today

Prayer:  Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for.  An honor to lead, thank you Sham Wow for the opportunity. – Dauber