Tag Archive for: Finkle

X Marks the Spot at the Nest

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PAX: @Finkle, @Gamecock,  @H1N1, @Particle Board, @K I T T Y L I T T R, @flair

Warm-up: We got the party started with some Hillbillies and Imperial Walkers in cadence, followed by some good morning’s, and downward dog in to chaturanga updogs.

Main Event: We  played a favorite game of X-Marks the spot.  We started off with 20 SSH in cadence at the ends of the X and once we came to our intersection of Ennis St and Raleigh St we stopped and did 10 merkins.  Once all four parts were complete we changed up the exercises to squats on the ends and sumo squats at the intersection.  Got in about 2.5 miles standard.

Mary: Not today, ran out of time.

COT: @K I T T Y L I T T R: shared updates on adoption process, @H1N1: shared parenting woes for his son @Messi needing wisdom for upcoming decisions, @Finkle: prayers for oldest 2.0 who is in Guatemala working with kids and single moms.

Tabataaaaa and Puddles

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FNGs: none

Warm Up: normal warm-o-rama

The Workout: tabata with 5 sets of 2 pairs, 30 seconds on and 10 second rest each time. Ssh and walk outs, squats and imperial walkers, merkins and around the world lunges, big boy situps and mountain climbers, 6″ hold and high knees.

Mary: none today

Announcements: picnic Saturday

T-Claps (Recognition): all for driving through the rain!

Prayer: Rubiks cousin, Finkles daughter, travel protections, Yosemite’s arm infection

New Pavement!

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This would be more exciting if it were at Possum Trot but the track around the Kenny’s Grave baseball fields has a new coat of blacktop that makes it very easy to run on. It was so new you could still smell it. We started our lap with 4 but upon return found a bike in the parking lot that wasn’t there when we started.  Warbucks caught up not long after and, thanks to me not being able to do them, penalty burpees were not assigned.  

FNGs: None

Warm Up:

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbilies x10 IC

Willie Mays Hays x10 IC

Trunk Twists x10 IC

The Workout:

We moseyed down to one of the empty lanes of parking spaces and partnered up for dora.  Since we had an odd number I joined one of the groups and just mirrored one of those guys.  

100 jump squats

200 Imperial Walkers

300 LBC

The timer was the other partner duck walking all the way to the other side of the lot and then jogging back.  The group of two finished up first because Warbucks is a jump squat machine so they helped finish up the group of 3’s LBCs at the end.

After that it was off to the hill by the big baseball field for 11s.  Sumo squats at the top and in cadence calf raises on the fence at the bottom.  It was OYO but everyone got done at the same time anyway.

Time was running short so I modified the rest of the plan.  We started down the greenway path and stopped at the first set of bleachers.  We faced up the hill and went up doing Walk Like an Egyptian.  Line up like an Indian run and take a step in to a lunge and hold it while the PAX at the back lunge walks to the front.  Once he’s there, step in to a lunge with your other leg and continue.  We made it to the top of the hill and then moved on due to time (which there wasn’t much of).

Mary:

Heel taps x16 IC

Reverse LBC x16 IC

Announcements:

F3 Family picnic on 6/24.  Check 2nd F channel in Slack for details and to sign up to bring stuff

Prayer:

Finkle’s youngest who hasn’t been feeling well.

YHC’s M who has a scratched eye that may or may not be getting infected.

Praise for my M’s grandparents who are celebrating their 70th wedding anniversary as well as her grandmother’s 90th birthday

Praise for Finkle’s M for her final day at her, now former, job.

 

What a beautiful morning it was to come workout out and share the morning with you all.  It’s an honor that you come and allow me to lead you through this, truly.  

 

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No Arms Needed

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YHC has bee dealing with a shoulder injury the last few weeks which has significantly impacted my ability to post.  I needed to get back out there and realized that the only way to do it while also protecting my shoulder was to Q the workout and make it leg focused, so that’s what I did.

FNGs:  none

Warm Up:

Moseyed around the block with stops at the four corners

Corner 1: Frankenstein x10 IC, Butt Kickers x10 IC

Corner 2: Daisy Pickers x10 IC, Willie Mays Hayes x10 IC

Corner 3: Imperial Walkers x10 IC, Hillbillies x10 IC

Corner 4: Sir Fazio LEG circles.  I made this up.  On your six, feet in the air.  Rotate legs inward for a 10 count in cadence and then rotate outwards for a 10 count.  They were actually not bad, good hip flexor stretch.

The Workout:

We went to one of the parking lot islands for our first station.  One PAX did quick feet around the island while everyone else did squats with leg kicks while they waited.  Once everyone had a chance to go around the circle we switched it up to reverse lunge walk around the circle while those waiting did some sort of LBC (standard, reverse, or side).  Once that circuit was done we proceeded to the pavilion.

Another exercise that YHC invented was next on the list at the picnic tables.  This was an 8-count exercise that was a combination of step ups and calf raises.  Counts 1 and 2 were stepping up on the bench, 3 was calf raise up and 4 was down.  Counts 5 and 6 were stepping off the bench and then 7 and 8 were calf raises up and down.  We did 10 of these in cadence.

After that exercise we took turns doing roman situps.  We had an odd number so YHC waited and did squats until the two groups cycled through and then I had someone spot me for my set.  We then did another set up the step up/calf raise routine before heading to the baseball field.

We gathered around home plate and PAX were instructed that we’d be traversing the base paths.  Like in a game of baseball you weren’t allowed to proceed to the next base if it wasn’t clear so while and if you had to wait you were doing imperial walkers.  Everyone also did imperial walkers while behind the plate either waiting to go or after the finished waiting on the six. Each base path was a different way to move.

Home -> 1st: Lunge walk

1st -> 2nd: Duck walk

2nd -> 3rd: Broad jump

3rd -> Home: Reverse lunge walk

Once everyone was in we did a 30 count calf raise and then did the base paths again, this time in reverse.  If you had to wait at all you were doing people’s chair at the back stop or hillbillies or squat holds on the bases.

Once done with the bases we shot back up to the parking lot for a few cycles of 30 seconds of quick feet followed by 30 seconds of rest. We did three sets before moving on

Mary:

Not a ton of time was left by YHC so it was fairly short.

Sleeping Hillbillies x10 IC each side

American Hammers x16 IC

Announcements:

Brute Squat CSAUP this weekend – Reach out to Farva if you have any questions.

Family Picnic on 6/24 – Cupid is putting this together.  Check 2nd F in Slack for more details and to sign up to bring something.

T-Claps (Recognition):

Gamecock for putting together what sounded like a great 2nd F after Run the Quay.

Prayer:

YHC’s shoulder

Buttermilk finally back out and able to exercise after a nasty bout with fiberglass in his lungs (wear a mask when messing with that stuff)

 

An honor to lead, as always

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Kenny’s Grave 5.25.23

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PAX: @Finkle, @GHERKIN, @Cancun, @Abacus the OG

The Warm-Up: Mosey around the parking lot, Willie Mays Hayes, Daisy Pickers, SSH, Seal Claps and Overheads

The Event: Terrible time of 11’s with rocks.  We did various rock exercises and traveled with the rocks.  Crab rock walks and bear crawl with rocks really sucked!

Mary: Broga led by @Cancun

COT: can’t remember

The Nest 5.23.23

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PAX: @Finkle, @Woody

The Warm-up: Good mornings, Daisy-pickers, Hillbillies, Imperial Walkers

Main Event: We did 3 stations around the Nest

  • Station 1: using the half block wall did typewriters doing 10 Irkens then flipping over to 10 dips. Back and forth all the way down the length of the wall.
  • Station 2:  step ups at the short brick wall followed by box jumps 3 sets of ten.
  • Station 3: Middle school stairs, Dan Taylors with bear crawls up the stairs.  Squats down on the bottom and lunges at the top of the stairs.

Mary: Ran out of time.

COT: Praise for @Woody’s wife getting a new teaching position.  Prayers for @Finkle’s wife as she is transitioning from her job.

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🇺🇸 Memorial Day Murph 🇺🇸

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FNGs: N/A

Warm Up:  I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦

The Workout: The MURPH 💪

1 mile buy in

100 Pull-ups

200 Push-ups

300 Squats

1 mile punch out

Thank everyone who has served our country a little respect goes a long way 🪖

Prayer: unspoken PAX’s




Crab People

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FNGs: none

WarmUp: circle up for warm o rama

The Workout: start with a medium rock from the rock pile. Sorry Sweetheart, we’re going small, next time. 11s in the hill with wonder bras and squats carrying the rock. Uphill was done backwards and it burrrrrns. Next was lightpost travel with stacked exercises and the rock on tow. Methods of travel between poles: lunge walk, crab walk, John Cusack, and bear crawl with a rock push. Exercises squats, ground pounder, and merkins.

Mary: popcorn Mary

Announcements: outreach next week with Rubiks, run the Quay, brute squad

Prayer: Rubiks coworker heart attack, Finkles youth pastor surgery recovery, gamecocks church member healing, Kitty Litter adoption process

4 corners at the grave! 4.13.23

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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

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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