Run the Quay test run
FNGs: Splinter
Warm Up: Good morning, Windmill, Frankenstein, Fazio arm circles.
The Workout: Stroll through Fuquay hitting part of the Run the quay.
Prayer: Health, post surgery recovery
Tag Archive for: Finkle
Two Birds of a Feather at The Nest
FNGs: None
Warm Up: SSH IC, Good Mornings IC, Daisy Pickers IC, Sir Fasio Arm Circles IC, stretching.
The Workout:
- Lung Walks down the parking lot with Squats on the lines
- Bear Crawls back up with Merkins on the lines.
- Rinse and repeat x3
- Calf Raises IC on the Curb
- 1min People’s Chair
- Rinse and repeat x3
- Knee Tucks on the swings IC, Dips IC, and Urkins IC
- Rinse and repeat x3
- Mosey lap around the park perimeter
Mary: Low Slow Flutter IC, Homer-to-Marge IC, WW1s IC, and stretching
Announcements: None
T-Claps (Recognition): None
Prayer: Finkle and his M clearing all consumer debt this year.
TROTTING the POSSUM
9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way.
A little Tequila at Sunrise?
FNGs: Nope
Warm Up: OYO
The Workout: 5.3 mile run
Mary: None
Announcements: Praise that Flatlines PT is paying off and He has had multiple pain free runs in a row!
Prayer: Prayer for Finkle’s Dad as He has been dealing with a concerning cough.
Prayer For H1N1’s Job situation. There are some potential lay off coming up so prayers for wisdom while navigating that.
There’s Sand in the Nest
FNGs: None
Warm Up: Goodmornings, Willie-Mays-Hayes, Daisy Pickers, Arm circles (forward then back, seal claps, overhead claps.
The Workout:
With sandbag of choice..
5 Tricep Merkin
5 burpees
5 Rows
5 Overhead Press
Run a lap.
10 Tricep Merkin
10 burpees
10 Rows
10 Overhead Press
Run a lap
20 Tricep Merkin
20 burpees
20 Rows
20 Overhead Press
Run a lap
10 Tricep Merkin
10 burpees
10 Rows
10 Overhead Press
Run a lap
5 Tricep Merkin
5 burpees
5 Rows
5 Overhead Press
Run a lap
Mary: WWI, Low Slow Flutter, Boat Canoes, LBCs, Freddy Mercury’s, stretches
Announcements: Mamba’s 1 year F3 Anniversary!
Prayer: Prayers for a young man, Finkle knows, that recently lost His father. Praise that Enough started a new job this week and prayers that it continues to go smoothly.
FRAM demands a Backblast and Popeye complies
FNGs: none
Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops
The Workout:
Part 1: 3 sets of the following
Copenhagens 10x R&L
Bulgarian split squats 10x R&L
Part 2: suicide stack-em’s
A) breakdancers
B) squat hold calve raises
C) Merkins
D) ATG split squats
Mary:
Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips
5 minutes of stretching
Announcements: none
T-Claps (Recognition): none
Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.
A Frozen Pyramid of Ice and Pain
On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.
No FNGs
Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk
The Workout:
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)
Prayer: H1N1’s shoulder surgery
A Nest with Four Corners
FNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for
Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.
Mary: A little popcorn Mary.
Announcements: Sign up to Q!!!
Prayer: The family of the founding pastor at Enough’s church, our country
Flags for Hero’s at TS
YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.
Fumunga took us out in prayer.
Nice sweaty morning running fellas!
BS out
Dirty Diamond, PUs, 7’s at the Grave
5 on time PAX started out and the 6 joined 6 mins later for 6 penalty burpees. Mission statement was missed so I owe penalties for that one.
WU lap around parking lot butt kickers, high knees and slide moves
GM
SSH
Windmills
Mtn climbers
Merkins
Baseball field (3 innings)
Wheelbarrow/bearcrawl to each base x10 Carolina dry docks
BJB to each base with x10 monkey humpers
Inch worm/duck walk each base with x10 star jumps
Pull ups in dugout x20
Wall work – Australian min climber, wall sit hallelujahs, BTTW shoulder taps
Hill 7’s – merkins and squats
Mary
American hammers
Boat canoes
Heels to heaven
Freddy Mercury’s
COT and prayer
Kenny’s Grave still looking for a new site Q
Nice push guys.
BS out!