Finkle – Page 2 – F3 South Wake

EVEN the ODDS 3/22/24

March 27, 2024/in Sheepdog /QIC: Fram
PAX: 2 dollars, Bleeder, Bobby Boucher, Bondo, Finkle, First Blood, FlipPhone, Gizmo, H1N1, Jellybeans, LED, Nemo, Pumps, Red Light District, Ricco, Rubiks, Shooting Blanks, Stovepipe, Wonder Kid

FNG NONE;

ODD NUMBERS	EXERCISE	DISTANCE	Points	EVEN NUMBERS	EVEN EXERCISES	Points
1	Run	400	1.0	2	100 I/C SSH	2.0
3	Run	800	2.0	4	100 I/C Big Boy Sit-ups	2.0
5	Run	1200	3.0	6	100 I/C Plank Hold	2.0
7	Run	1600	4.0	8	50 Absolutions	5.0
9	Run	1200	3.0	10	Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap)	20.0
11	Run	800	2.0	12	100 Sandbag Burpees (25 per bag)	20.0
13	Run	400	1.0	14	Lunge Walk Curves / Sprint straights (2 Laps)	5.0
15	Run	1600	4.0	16	Bear Crawl (1 lap)	10.0
17	Run	1200	3.0	18	John Cusack w/Cindy (1 lap)	10.0
COMPLETE IN ORDER		9,200	23.0	COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!!		76.0

PAX picked their path.

1 hour beatdown:

Announcements on SLACK.

SEE ya’ll in three months!

Push & Pull

March 23, 2024/in Kennys Grave /QIC: Gamecock
PAX: enough, Finkle, First Blood, Gamecock, griswold, H1N1, Haggis, KITTY LITTR, Stovepipe

FNGs: none

Warm Up: normal Warm o Rama

The Workout: Partner up with a large rock for both PAX. One PAX starts 30 reps of an exercise and the other takes a lap around the community center. They meet after a time and switch off. Curls, overhead press, squat, ground pounder.

Thing 2: One partner bear crawls and pushes a small rock down the parking lot. Other partner runs to the end and back. Switch spots and repeat. Changes to walking lunges instead of bear crawls after 3 rounds.

Mary: popcorn

Announcements: Q School, 2nd F opportunities on slack

T-Claps (Recognition): all the hulks smashing rocks

Prayer: PAX traveling

Wood Chuckin’

March 15, 2024/in Sheepdog /QIC: Yogurt
PAX: Finkle, Fram, H1N1, LED, Rico, Wide Right

FNGs: None

Warm Up: 25 SSH; Bat wings: 15 Sir Fozio forwards, 15 backwards, 15 seal claps, 15 overhead claps; Jack Webbs to 10. Arms and shoulders are awake now.

Been eyeballing the handrails outside the gym entrance since the middle school was finished. We did a sideways bear crawl up and around three times.

Found some curb and did about 50 yards of fancy feet

Main event: Everyone selected a log from thestack. Lined up for John Cusack (overhead carry) Indian run the long way around the elementary school, arriving at the track. During the pain, we all got a chuckle out of several wood references along the way, including Morning Wood and Major Wood. Had to modify from the overhead carry. Shoulders were toast.

Tossed log over the fence and hopped in. Lined up on soccer end line. H1N1 explained the soccer term, end line.

First pass: Lunge walked with log. Really we were just scoping out the log toss. I wanted to make sure there were no sprinkler heads. Didn’t see any. Learned that Wide Right played high school football and played both offensive and defensive line.

Second pass: Throw your log as far as you can, run up to it and do a burpee. Rinse and repeat until you reach the other end line. Fram led the way. Saw a cigarette butt in the middle of the field.

Third pass: Mosey with another overhead press? Followed by 15 bus drivers in cadence. Shoulders are feeling good now!

Looked down at my watch and it was 6:05 already.

OK, time for some SPRINTS! Moseyed to start line. I marked several intervals along the way. We did four intervals. Not very clean starts, but solid effort by all.

Mary: We had 1 minute for low slow flutter. Have a nice day.

Announcements: Highway cleanup Saturday after GroundPounder.

T-Claps (Recognition): This group worked hard today!

Prayer: Finkle’s brother (separation), Rico’s son (noggin), H2N1 family (lost grandmother recently)

Q School – Session 1 2024

March 15, 2024/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Bobby Boucher, Finkle, First Blood, griswold, H1N1, Haggis, Raz, Rico, Stovepipe, Warbucks, Winnebago

12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions

Thanks for attending men!

A mutiny happened at Mutiny and @Rico is not yet a grandpa!

March 11, 2024/in Mutiny /QIC: Finkle
PAX: @Don Ross, Breach, Finkle, FlipPhone, Fumunga, H1N1, LED, Rico, Rubiks, Winnebago

PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED

FNG: @Buffalo aka @Don Ross

Warm-up:

Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.

Main Event:

11’s on the hill next to soccer field. Fence squats at the top and burpees at the bottom. Modes of transportation were jog, reverse lunge walk down, and bear crawls.
Catch me if you can. We partnered up and ‘partner A’ jogged around the track while ‘partner B’ did a prescribed exercise and then had to sprint to catch their partner. Then switched. Did 4 rounds exercises were, 20 merkins, 20 low slow flutters, 20 lunges, 20 SSH.
No free picnic. We made our way over to the picnic tables and did 10 Irkins, 10 Merkins, 10 Derkins, 10 Dips, 20 Step-ups and repeated once same exercises.

Dad Joke (sponsored by @Rico):

What do you call a man with no shins? Tony, get it Toe-knee

Something about Mary:

LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.

COT:

Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol… She will be having an ultrasound soon to check on a possible cyst on her ovary.

Giving 110% for Kenny

January 11, 2024/in Kennys Grave /QIC: Abe
PAX: @flip phone, Abe, Banana Seat, Finkle, First Blood, Gamecock, H1N1, Rico

FNGs: none

Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing

Shelter Tabataaaaa

January 11, 2024/in The Nest /QIC: Gamecock
PAX: Finkle, First Blood, Gamecock, H1N1, Haggis, Rico, Stovepipe

FNGs: none

Warm Up: warm-o-rama

The Workout: Tabata with 5 rounds, 5 sets, 30s on 10s rest. Brought some classic rock to bring the energy!

1) walkout, reverse lunge

2) irkins, pulse squat jumps

3) dips, side straddle hop

4) balls to the wall, step ups

5) burpees, wall sit

Mary: light stretching

Announcements: none

T-Claps (Recognition): those for EC and PC

Prayer: Rico’s housing search, Gamecocks company layoffs

X Marks the spot – Day 2 of Finkle’s 6 pack

December 12, 2023/in The Nest /QIC: Finkle
PAX: @1st Blood, @Mohawk, Finkle, Gamecock, H1N1, Haggis, Loafer, Martini, Warbucks

PAX: @Finkle, @Martini, @Warbucks, @H1N1, @Gamecock, @Haggis, @1st Blood, @Mohawk, @Loafer

Warm-up: Mosey around main parking lot, followed by Good Mornings, ‘Y’ nots, Imperial Walkers, Michael Phelps and Sir Fazio Arm Circles.

Main Event: We traveled from the parking lot down to the cross section of Raleigh St. and S Ennis St. Where they converge is the X for the exercise. We jogged one street light up all four ways 3x each doing an exercise at each end and then coming back to the intersection did another prescribed exercise. Exercises were

Round 1: SSH in middle, then merkins, squats, lbc’s, reverse lunges.

Round 2: fox hole merkins in middle, wide merkins, pickle pounders, Freddie Mercury’s, American Hammers.

Round 3: Homer to Marge in middle, diamond merkins, burpees, sumo squats, WW2’s and then a mosey back to the parking lot for COT.

COT: Prayers for H1N1’s small group that is supporting a family for the holidays, safe travels for Finkle’s daughter and her beau, Loafer’s daughter is having surgery in January, “Dr.” Gamecock’s neighbor is recovering from a stroke and the needs surrounding that situation.

Poles and Rocks at the Grave

August 17, 2023/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Compton, Finkle, H1N1, Loafer, Trash Plate, Winnebago

7 HIM showed up on another moist morning to push each other. Here’s what happened.

Warm Up
Loop around parking lot with carioca.
Air squared
Willie Mayes Hayes
Bat wings
Mtn climbers
Merkins

Grab rocks for traveling
Go to first street light
10x Ground pounders with rock – mosey to next light without a rock, do 5 burpees. Sprint back to rocks for your choice as you arrive.
Traveling curls to the next light. Then repeat.
10x Wonder bras – mosey to next light without rock. 5 burpees, sprint back for choice.
Traveling tri’s to the next light. Repeat.
10x rainbow lunges each leg. Mosey, 5 burpees, sprint back.
Traveling overhead press back.
10x American hammers with rock, mosey, 5 burpees, sprint back
Traveling bus drivers back.
10x squats with rock, mosey, 5 burpees, sprint back.
WWI’s with rocks
Return rocks

Courts – partner up
P1 bear crawl to half court then crawl bear back while P2 does plank jacks, switch.
P1 suicide to half then full court while P2 holds BTTW, switch.
P1 crab walk forward to half the backward back while P2 does LBCs, switch.

Mary
Windshield wipers
Heels2Heaven
LSF
Cross ups
J-Lo’s

Way to push this morning men. Pleasure to lead.

BS out

Not so yellow brick road

July 28, 2023/in Kennys Grave /QIC: Abe
PAX: 8 Bit, Abe, Breach, Finkle, Flip Flop, Fram, Gamecock, H1N1, Loafer, Trash Plate, Warbucks

FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter

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