Posts

4 corners at the grave! 4.13.23

/in /QIC:
PAX: , , ,

PAX: @Gamecock, @Pumpkin Spice, @Finkle, @GHERKIN

Warm-up: Started with Good Mornin’s, Willie Mayes Hayes, SSH, Mountain Climbers, Seal Claps, Overhead clapps and a lap around the parking lot.

Main Event:  We each picked out a medium size rock and went over to the square in front of the city gym to do 4 corners.

Corner 1: Rock exercise, R1 Colt 45s, R2 Rut Rows, R3 Wonder Bras

Corner 2: Leg exercise, R1 Squats, R2 Sumo Squats, R3, Reverse Lunge

Corner 3: Abs exercise, R1 LBC’s, R2 Big Boy sit ups, R3 American Hammers

Corner 4: Merkin exercise: R1 Merkin, R2 10 wide Merkins and 10 Peter Parkers, R3 10 Angle Grinders

Mary: Broga

Prayer Requests: @Gamecock traveling with family and friend who is a mother of 5 in coma after brain surgery, @Pumpkin Spice is speaking at a middle school event this weekend and recovering from being sick

Kenny’s Grave Upper Body from 4.06.23

/in /QIC:
PAX: , , ,

PAX: @Sprinkler, @Finkle, @Si, @Felix

Warm-Up: SSH, Mountain Climbers, Sir Fazio’s, Imperial Walkers and mosey around the parking lot.

Main Event: Did a round of decreasing Sheldon Coopers.  Exercises were Burpees, Squats, Big boy sit ups, Merkins.  Started with sets of 10 took a lap around the parking lot and came back and did 9 in a set and so on.  We stopped after set 6 and down to the ball park bleachers.  We did sets of bleacher merkins, dips, and derkins.  This part really burned the shoulders!

After we finished a few sets we continued with Sheldon Coopers doing sets 5 down to 1.

Mary: can’t remember.

Prayer requests: can’t remember

Earn that Bacon

/1 Comment/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , ,

Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.

Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks

The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.

With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.

COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.

This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.

BS Out!

 

The Nessssssssst 3.21.23

/in /QIC:
PAX: , , , , ,

EC: @Finkle, @U.T.I., @Lipstick

PAX: @Sprinkler, @Finkle, @U.T.I., @Lipstick, @Pumps, @Double D

Warm-up: Quick Mosey around the park sidewalk and came back for some Good Mornings, Mountain Climbers, Hillbillies, Downward Dog, and Sir Fazio’s.

Event 1: Navy Seals – tried a new event that YHC has been dreaming up in my spare time.  This was a 20 count seal clap, 20 count overhead clap, 10 merkins, and 30 second plank hold at one end of the parking lot.  Then mosey to the other end John Cusack style and R/R.  We did 4 rounds and it was exciting.  It would be good to switch out merkins with Balls to the Wall or another arm exercise.

Event 2: @Pumps complained that his legs were cold and like yah, it’s 29 degrees outside and you’re wearing shorts bro…  So we did 11’s.  Squats at one end and lunges at the other.

Event 3: @Sprinkler asked a wonderful question of when does the workout begin so I decided to go for the trifecta and we did typewriters down the block wall.  That’s another @Finkle specialty with 10 dips and flip over to do 10 Irkins and repeat all the way down the wall.

Mary: @Pumps again was begging for the sneak peak.  Another signature @Finkle move which is a wide up and out step in place giving those around a sneak peak of the “package.”  And to end this perfect workout with perfect weather on a perfect morning we had to pair the sneak peak with some Meat Gazers.  @Lipstick was especially fond of this one…for some unknown reason.

Prayer Requests: @U.T.I.’s m-in-law needing a kidney transplant, @Gamecock is sick.

 

So many WWIIs

/in /QIC:
PAX: , , ,

FNGs: Nope

Warm Up:  SSH, windmill, good morning, sir fazio arm circles, frankenstein, slo-mo merkins

The Workout:  Super lazy copy and paste from a workout Abe ran here last year.  Starting from the parking lot, made our way down the greenway, stopping at every other light pole for an exercise.  Upper, Lower, Core, repeato. 

For upper, we either did a merkin sampler (5 standard, 5 wide grip, 5 diamond), or Carolina Dry Docks. 

Lower we alternated between standard squats and jump squats (Squat down, touch the ground with both hands outside the feet, then spring up to a jump).

Core was only WWIIs.  I wanted to max these out for some reason.  Mission accomplished. 

Mary:  Not much time left, so we did box cutters and LBCs…I think that’s it.

Announcements:  Nope

Prayer:  My M in her job search

Short term memory loss 4 corners at the Nest

/in /QIC:
PAX: , , ,

 

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

Warm-up: Mosey around parking lot, various warm-up exercises. (can’t remember)

4 Corners: (disclaimer: I admitted that I often forget what exercises we’re doing on the fly)

Each corner was a 10 count of prescribed exercise and then we would stack the exercises.  After first round each PAX picked an exercise.  Completed 4 rounds.  Mode of transportation was jog on the long sides of parking lot and crabwalk, bear crawl, lunge walk on the short sides.

Mary: (can’t remember, lol)

Prayer requests: @K I T T Y L I T T R ‘s co-worker, @Rubiks leading a podcast this weekend, @Gamecock’s father-in-law recovering from brain surgery.

Kenny’s Grave Out and Back

/in /QIC:
PAX: ,

PAX: @Finkle, @Pumps

Warm-up: Mosey around the parking lot.  Daisy pickers, Willie Mayes Hayes, Imperial Walkers, Hillbillies

Workout: Headed over to the ball park bleachers and did 2 rounds of dips, irkens, dirkens all with a 10 count and wall sits for a minute each round.  Then we headed down the green way doing 10 count of prescribed exercise stopping at each light pole.  R&R on the way back.  We stopped at bleachers again for 2 more rounds of dips, irkens, dirkens, and wall sits.

Mary: Homer to Marge, Freddie Mercuries, boat canoes, lower back stretches, and leg stretches.

Prayer requests: @Warbucks father with back pain, @Gamecock’s father-in-law recovering from brain surgery.

Farkle with Finkle and the Funky Bunch

/in /QIC:
PAX: , , , , , ,

Farkle 10000 - Fun Addictive Game! by Tan Zhi Hui

PAX: @K I T T Y L I T T R, @Gamecock, @Finkle, @Pumps, @Sprinkler, @Martini, @Warbucks

Warm-up: Good Mornings, Daisy Pickers, SSH, Frankenstein’s, and Inch Worms

Event 1:  Took a quick Mosey up to the middle school for a round of Bars, Bears, & Dan’s.  This was an oldy but a goody.  Divided into 2 groups.  Group 1 shimmied up the rails on the ramp leading up to the entrance of the school and crawl beared down the stairs and Group 2 was performing Dan Taylor’s.  Those are 1 lunge to 4 squats going all the way up to 10 lunges and 40 squats.

Event 2: Moseyed back down to the pavilion for a game of Farkle.  Most thought I was making crap up as we went but we did follow the rules for 1’s and 5’s.  They were added up to produce how many of a prescribed exercise by the PAX rolling the dice.  If they didn’t roll any 1’s or 5’s they had to take a penalty lap around the park and the next person took their turn.  Lots of fun was had and a little bit of confusion.

Mary: We carried on with another round of Farkle but only called ab exercises.

COT: @Gamecock’s father-in-law is going to have surgery in March and his sister is in the middle of a high-risk pregnancy, @Warbuck’s traveling this weekend, and @Ham’s family in Kenya dealing with civil unrest and area being bombed.

 

Misfortune Cookie

/in /QIC:
PAX: , , , ,

FNGs: none

Warm Up: warm-o-ramma

The Workout: Round of Dora 1-2-3 (merkins, big boy situps, squats) and the wheel of misfortune (center timer of burpees or ssh and rotating exercise stations around the center)

Mary: 2 min off light stretching, we did enough sit ups for the week

Announcements: 2F lunch on Friday

T-Claps (Recognition): anyone that came away wetter than they started

Prayer: Finkle’s daughter’s health and job opportunities. Gamecocks son health and work praise.

Traveling Rocks Hurt

/in /QIC:
PAX: , , , , ,

YHC was joined by 5 dudes ready to put in work. Little did they know what the Q had planned. Needless to say YHC had a rough go on this one. All PAX was ready and 0530 was go time.

Warm up lap around the field

Warm up exercises by the rock pile
SSH
Frankensteins
Windmills
Mtn climbers

Grab a traveling rock decent size (make a wise selection)
Greenway trail stopping at every other light for exercise
1 – colt 45’s
2 – skull crushers
3 – lunge rotate rock to outside step
4 – ground pounders
5 – wonder bras
6 – front raises w/squat
7 – bus drivers
Rocks down and Indian Run 3 lights to the end of greenway.
10 Worst Merkins Ever
Indian run back to rocks.
Same exercises on the way back.
Ran short of time so skipped the colt 45’s.
Dropped off the boulders and did 1 set of Capt Thores 1×2 set of 5

See slack for announcements.
Prayers for Finkle’s and 16-bits daughters. Prayers for new career changes for Ham and Sunshine. Cardinal’s family and F3 Knoxville region.

That was a good one I’ll admit. Definitely a repeat possibly later this year. Strong work by all. Thanks for letting me lead.

BS out!