Tag Archive for: Finkle

So many WWIIs

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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

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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

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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

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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

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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

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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!

Barbells, kettlebells and maces, oh my!

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FNGs: None

Warm Up: Quick lap, Good Morning, WMH, Arm Circles, Spinal Rotations, T-Merkins

The Workout: 2 rounds 10 exercises Tabata, 45 seconds on; 15 second rest; DL/Press/Squat barbell complex, Barbarian Swing (mace), Suicides, Bus Driver/Wonder Bra complex (weight plate), Cone facing burpees, Renegade DB Rows, Jump Rope, Squatted DB curl/Standing curl complex, Death March (mace), KB Swing.

Mosey to Basketball court.  Game of knock out.  Losers must do 10 merkins, 10 squats, 10 WWIIs before returning. 

Mary: Good morning, arm stretches, hamstring stretches

Announcements: CPR class 11/21; Volunteer spots still open HS Half. 

T-Claps (Recognition): Gump my fellow quinquagenarian

Prayer: PAX running HS Half; Deal with our addictions.  Challenge for each PAX to talk to someone about anything they are struggling with. 

Old and New School Respect

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PAX of 4 celebrated Respect Week with some 4 Corner chest, squats and core. Then we worked with some TRX and Plyometrics

BOMBS on Dragons at the Grave

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PAX: @Ham, @Gamecock, @Finkle
Warm Up: Mosey around the gym doing a warm-up exercise at each corner with SSHs, Good Mornings, Imperial Walkers/Hillbillies, Mountain climbers.
The Workout: 1st event was Welsh Dragons in the field by the gym entrance.  We substituted merkins with J-Lo’s.  Exercises were bear crawl 4 steps, J-Lo’s, plank jacks, and shoulder taps starting at 1 and going up to sets of 10.

2nd event was BOMBSL.  Since we had 3 of us we did 2 on 1 and one group was the timer running the length of the parking lot and back.  50 Burpees, 100 Overhead Claps or presses, 150 Merkins, 200 big boy sit ups, 250 Squats or lunges to give us well rounded sexy legs!
Mary: light yoga session
Announcements: CPR at Wake Chapel Church 7pm on the 21st.  Various races coming up.
T-Claps (Recognition):
Prayer: @Gamecock and M getting away to the mountains so praying for some pickle pounding and homer to marge action :), @Ham looking for at a job change in the future so prayers for that.

5 Farting Eagles Soaring in the Gloom at the Nest

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PAX: @Finkle, @Warbucks, @Gump, @Sprinkler, @Gamecock
Warm Up: Mosey around the park.  @Warbucks had to remind me that we already ran…We did some Good mornings, Willy Mayes Hayes, SSHs.
The Workout: We had two sets of exercises.  11s with mountain climbers and Angle grinders.  The Angle Grinders were a real crowd pleaser.  Then a mini-dora with no running.  Each PAX took turns being the timer doing people’s chair for 25 seconds while the rest of us did 100 shoulder taps, 200 LBCs, and 300 squats.
Mary: Freddie mercuries, American Hammers, Low Slow Flutters.
Announcements: Iliad this weekend, signup on slack, Holly Fest this weekend signup for afternoons needed.
T-Claps (Recognition):
Prayer: @Gamecock’s M traveling back from Boston.  @Finkle’s wife work issues.