Posts

Sound the Alarm 🚨

/in /QIC:
PAX: ,

FNGs: none
Warm Up: small lap and warm-o-rama
The Workout: 11s on the WCPSS middle school steps with merkins, squats, and bear crawls in between. They were starting to test the fire alarm near the end. To avoid suspicion of two grown men crawling around the school in black outfits, we obviously ran away. At falcon hut, alternating amrap exercises with the other doing wall sits out plank good for a minute. Irkins, split lunges, dips.
Mary: lbc, box cutter, meat gazers, e2k
Announcements: cletus convergence
T-Claps (Recognition): Finkle for EC
Prayer: Gamecock traveling, SMR

Parking lot beatdown at the Nest

/in /QIC:
PAX: , , ,

FNGs: N/a
Warm Up: 2 for EC. A quick mosey around the parking lot and circle up for side straddle hops, good mornings, imperial walkers, hillbillies, arm circles forward and reverse, and Michael Phelps.
The Workout:

Dora -pickup 6 after each
100 Australian mtn climbers on wall, other Pax runs a lap then switch
200 split lunges, other pax does a dead hang for as long as they can then switch
300 shoulder taps, other Pax sprints down and Moseys back to switch

Interval Circuits 20 seconds on, 10 seconds off
1 Chest – irkin, jump rope, Derkin, jump rope  2 Legs -prisoner squats, mtn climbers, star jumps, mtn climbers
3 Shoulders -Dry docks, jab cross, bttw, jab cross
4 Back -Superman pull downs, jump rope, homer to marge, jump rope
5 Biceps -Bicep merkin, mtn climbers, Bicep merkin, mtn climbers
6 Triceps -dips, jab cross, dips, jab cross

Mary: around the horn Ab work and ended with stretching
Announcements: upcoming runs
T-Claps (Recognition): KITTY LITTR made his return to the gloom
Prayer: H1N1 took us out

Time to fly at the Nest

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

FNGs: N/a
Warm Up: Solo EC run to scout some destinations.
At 05:30 on the dot we circled up for side straddle hops, arm circles, seal claps, arm circles reverse, overhead claps, imperial walkers, arm circles, seal claps, arm circles reverse, overhead claps. Lots of flapping done as we prepared to leave the nest.
The Workout: Time to go! Left the park and made our way over to the big hill on church st. 1 squat jump at the top of the hill, made our way to the bottom for 10 mtn climbers in cadence. Back up the hill for 2 squat jumps, back down for 9 mtn climbers. Continue the trend until we completed 4 squat jumps and 7 mtn climbers. Then we completed 25 squat jumps at the top and 25 mtn climbers at the bottom as time and legs became a factor.

Left the hill and made our way to the school steps. 1 merkin at the bottom, run up and down the steps, 1 merkin at the bottom, 2 merkins on step 1, run up and down the steps, 1 merkin at the bottom, 2 merkins on step 1, 3 on step 2, continue the pattern up the 10 steps but counting back down after 5. We all joined together at the end for 1 merkin at the top, 2 on the first step down, 3 on the next…4,5,5,4,3,2,1.

We then left the steps that made us miss the hill and went over to do rail crawls up both rails.

On to our last destination, the long ramp up to the park. We bear crawled what seemed like forever and whenever a pax stopped they did 10 monkey humpers before crawling again.
Mary: we finally returned to the nest for some Ab(ish) work. 10 monkey humpers, 20 low slow flutter, 20 homer to marge, 20 pickle pounders, 20 reverse LBCs, 10 side crunches each side, and 10 hello dollys before have a nice day.
Announcements: Long run this weekend
T-Claps (Recognition):
Prayer: Several requests mentioned and I took us out

Bear crawls and duck walks and crab walks, oh my!

/in /QIC:
PAX: , , ,

Nothing fancy about today.  It was cold so we showed up and got our sweat on.

FNGs:

None

Warm Up:

SSH x20 IC

Windmills x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Starting at the first median in the parking lot the PAX lined up.  We were going to do a bear crawl Jack Webb.  We’d start with our 1:4 of merkins and air presses from where we were starting and then, between each set, we’d bear crawl two parking spaces and work our way up and down the parking lot to complete the Jack Webbs all the way up to 10:40.

After this we did what I call Duck Walk Spud Webbs.  These are similar to Dan Taylors but reversed.  We still maintained the 1:4 ratio but it was in cadence lunges and then squats.  Again, starting at the first parking median we did the first set and then duck walked two parking spaces to do our second set.  So on and so forth until we completed 10:40 for a total of 221 squats.  And also me saying “down” 221 times.

After this was done we moseyed around to the back of the school.  We stopped at the road on the side of the school because I thought I had ideas but that stretch of road was too long for what i was thinking.  I’ve since come up with better ideas that we’ll visit next time 🙂

At the basketball court we lined up for a crab boil.  Starting at one goal we crab walked to the other side were we did 10 in cadence crab cakes.  Crab walk back to the other side of the court for 10 in cadence crab humpers.  One more trip across the basketball court and we finished with 10 in cadence crab jacks.

We lined up on the near wall to do a round of BTTW and peoples chair.  Afterwards we went over to the knee wall for a quick set of irkins, dirkins, and dips.

In mediocre Sheepdog fashion we circled up for some CQC and did two round of 20 single, double, and triple punches.

After that we moseyed back to the flag for…

Mary:

Circle up and on our 6.

LBC x10 IC

Sleeping Hillbillies x10 IC each side

American Hammers x10 IC

Yoga stretches

Announcements:

Wilmington is coming up.  UTI and Friends are also going to Myrtle Beach to run there and have some room open in a house.

T-Claps (Recognition):

Motor Boatin for starting couch to 5K.  Great program and great way to get in to running (it’s how I started).  Way to get out there!

Prayer:

Farva’s M’s grandmother in the hospital.

My co-worker recovering from cancer surgery

Kosher’s uncle passing away from covid

Finkle’s family friend with a recent cancer diagnosis

Gigawatt lost his father

Finkle and his 2.0 and their DMV woes

 

 

Always an honor men, have a great weekend!

 

010000

The Nest is the new Disney

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

FNGs: none
Warm Up: SSH, Hillbillies, Good Mornings, Fozio Arm Circles / Seal Claps / Overhead Claps. Penalty burpees were waved in light of today’s workout.
The Workout: Falcon Park has a baseball diamond. But today we used the whole park for our 7 of diamonds. One exercise performed at each corner, switching the exercise every round. Starting with 7 count and increasing by 7 each round. It went like this:
– Round 1 (performed 7 times at each corner): burpees
– Round 2 (performed 14 times at each corner): merkins
– Round 3 (performed 21 times at each corner): squats
– Round 4 (performed 28 in cadence times at each corner): LBCs
(Round 4 was performed in the parking lot with karaoke on the long sides. Someone said they felt like a princess and that The Nest was the new Disney AO.)

We then mosied over to the picnic shelter for Urkins / Durkins / Dips and People’s Chair. 3 rounds.
Mary: Popcorn Mary followed by some quick yoga.
Announcements: Jan 17th day of service.
T-Claps (Recognition): Finkle and Gamecock for taking me around their EC route.
Prayer: Kosher’s uncle Frank. Finkle’s family friend, Edna. PAX continuing to heal.
Moleskin: I’m going to steal a thought that Martini brought up at COT.
We have a limited number of days left on this planet. The average life expectancy is 78. You can do a calculation based on that to determine how many waking hours you have left (on average).
For me, 78-38=40. 40x365=14,600. 14,600x0.67=9,782.
So I have about 9,782 waking hours left, on average. This can help put things in perspective. Of course, no one is guaranteed tomorrow. We are seeing that every day.
All the more reason to make the most of today.

Farva’s 35th Birthday Beatdown

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

FNGs:N/a
Warm Up:4 for 2+ miles EC then returned to find a parking lot full of PAX who had no idea what they were in for. Did a quick mosey around the parking lot along with some line agility drills, circled up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, and good mornings.
The Workout: I told everyone to partner up by size and what weight they’d like to use. There were 2 45lb plates, 2 35lb plates, 2 25lb plates, 2 70lb dumbbells, and a 75(ish)lb atlas stone. Then I proceeded to lay out the Farva 35 challenge.

Fun with Dora

Alley work

Rinse and Repeat

Victory Lap

And finally 35 man maker burpees

First Dora using one of the plates was 100 curls for the girls(in cadence), 100 overhead press (in cadence), 100 tricep extensions(in cadence), and 50 merkins together with your partner. The Pax that wasn’t doing the reps ran line agility down the parking lot and back before switching.

Alley work- grab a dumbbell or atlas stone and go down half of the alley and back. Switch with your partner as needed, the partner not carrying the weight would bear crawl or duck walk.

Rinse and repeat, but the Dora this time was 100 weighted squats(cadence), 100 mtn climbers(cadence), 100 chair kicks, and 50 monkey humpers (in cadence) together with your partner. The pax not doing reps went down and back as before. Then back to the alley to finish the rinse and repeat.

Next was a victory lap around the school to celebrate what you’d just accomplished.

Finally this beatdown was to end with 35 man maker burpees.

Mary: All pax helped finish out the Burpees with no time to spare.
Announcements: Q sheet opportunities
T-Claps (Recognition): Everyone who made it out to support my birthday Q!
Prayer: I took us out

Bad form burpees according to the FV J. Larsen Creeper

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

FNGs: none

PAX: @Pumps, @Florence/Flojoe, @Warbucks, @Finkle, @Sprinkler, @Pots, @Sunshine, @Gamecock, @Martini
Warm Up: Mosey over to the basketball courts.  Followed by SSH 20 count in cadence, 10 walkouts, 10 good mornings in cadence, and imperial walkers 10 count cadence.
The Workout: I was a good boy last year, so Santa got me some new F3 toys to share.  We had 5 different stations and broke up into 2 teams of 5 and 4.  The stations were the “dice of death”, slam ball, jump rope, agility and sprints, and the battle rope.

While one group was the timer at the dice of death doing burpees, squat jumps, lbcs, SSH, and other various activities the other team was doing the other stations and then we would switch after three exercises were completed with the dice.  We did 4 rounds.  Little did we know that that morning in the gloom we would be come the talk of the town.  Apparently, our friend James Larsen videoed us doing burpees and wanted to give some critique on Facebook all the while it became a fantastic PR stud filled stunt for F3 in Fuquay.  It’s too bad we didn’t give them the full show with some pickle pounders and monkey humpers…James my friend, if video taping guys working out at 5:45 in the morning is your thing come back next week for some great footage!
Mary: Merry go round.  Thanks @sunshine for the monkey humper addition in cadence to 30 lol.
Announcements: Q source happening on Wednesday evenings at 6:45.  check slack for details.
T-Claps (Recognition): Special recognition to the Larsen Creeper for his award winning video footage.  https://fb.watch/amCz6mhtUj/
Prayer: Several job interviews, Sprinkler and family, Pots’ dad recovering from covid, and Pots’ cousin with tumors and treatment for them.

Two Chilly Penguins

/in /QIC:
PAX: ,

It’s freezing out there. The Nest saw two cold flightless birds this week.

FNGs: none
Warm Up: Normal warm-o-rama
The Workout: 2 rounds of 4 corner stack. Pushups, jump squats, Turkish get-up, Carolina dry docks. Squats, lunges, Frankensteins, duck walk.

Finished up spelling penguin with our exercises. Pickle pounders, E2K, nine inches, ground pounders, underdog, irkins, high kNees.

Mary: 6 rounds of core exercises
Announcements: MLK day of service
T-Claps (Recognition): Finkle for braving the cold and EC
Prayer: Finkle’s class, praise for Gamecock’s wife test.

Cobra Kai day at Sheepdog

/in /QIC:
PAX: , , ,

FNGs: N/a
Warm Up: 2 PAX for a new EC route after missing a turn. Returned to find 3 more ready to kick off the last South Wake workout of the year. Cranked up the 80’s rock on the Bluetooth speaker and we started with lots of parking lot agility, then circled up for side straddle hops, good mornings, imperial walkers, Hillbillies, and arm circles forward and reverse.
The Workout: Plank snake around the parking lot doing wax on/wax off in plank position, while the last person weaved in and out of the pax to the front to drop into plank, then continually rinse and repeat until the full parking lot was complete.

Next was a build a Strike combo. The 5 stations were 5 knuckle merkins(start), 10 jab cross combos(Station 1), 10 jab cross hook rear uppercut(Station 2), 10 jab cross/clinch 2 rear knee strikes(Station 3), and jab cross hook rear uppercut jab cross/clinch 2 rear knee kicks and a flying front kick (Station 4)

Rd 1 – start, bear crawl, station 1, mosey, start

rd 2 – start, bear crawl, station 1, run, station 2, mosey, station 1, mosey, start

rd 3 -start, bear crawl, 1, run, 2, bear crawl, 3, mosey, 2, mosey, 1, mosey, start

Rd 4 -start, bear crawl, 1, run, 2, bear crawl, 3, run, 4, mosey, 3, mosey, 2, mosey, 1, mosey, start

Mary: introduced the PAX to Thunderstruck and was shocked that this was the first time they’d done it.
Finished with pickle pounders and homer to marge in cadence – 5, 10, 15
Announcements:
T-Claps (Recognition): Thanks to all of the PAX that push me to be better physically, mentally, and spiritually each day! Happy New Year brothers.
Prayer: I took us out

150th Post at Kenny’s Grave

/in /QIC:
PAX: , , , ,

FNGs: none

PAX: @Cornholio, @Banana Seat, @Finkle, @Florence/Flojoe, @Pots
Warm Up: Mosey around the parking lot with butt-kickers, high-knees, and crossovers
The Workout:

Event 1: Poles on the baseball field.  We focused on the number 150 this morning.

5 stations and 30 reps of prescribed exercises, BTW, Dips, Squat Jumps, Star Jumps, shoulder taps

mode of transportation was sprints, bear crawls, lunge walks, and jog

Event 2: 150 Doras

broke into 2 teams and one team was the timer and other team did exercises.  Since we had 3 on a team, each Pax was responsible for 50 in cadence of each exercise. Mountain Climbers, LBC’s and Merkins

Leftovers: we finished a little early so we did wall sits and plank holds with a ten count from each PAX 2x. This one created a little mumblechatter as we counted to ten in various ways and @Banana Seat forgot how to count to 10…
Mary: American Hammers, Homer to Marge, Pickle Pounders, J-lo’s, Monkey humpers
Announcements: none
T-Claps (Recognition):
Prayer: