@Firstblood – F3 South Wake

Pole suicide stack’ems

July 22, 2024/in Kennys Grave /QIC: Banana Seat
PAX: @Firstblood, Banana Seat, enough, Fram, KITTY LITTR, Popeye, Rico

7 HIM showed for Kenny’s Grave.

We ran a warm up lap around the upper baseball field.
WU in parking lot
SSH
GM
Sir fozio arm circles
Mtn climbers

Mosey to first light pole for instructions.
Suicide stack’em exercises.
Run to first light pole. 10 star jumps
Run back to home base and repeat.
Run to 2nd. 20 merkins
Back to home base for both exercises.
Run to 3rd. 30 squats
Back for all 3 exercises.
Run to 4th. LBC’s
Back for all 4.

Mosey to center of basketball court.
Mary
Broga

Cot

Thanks for the opportunity to lead.

BS Out

05.07.2024 The Nest 1:4 ratio

May 7, 2024/in The Nest /QIC: Finkle
PAX: @Esther, @Firstblood, @Jelly Belly, Banana Seat, DoubleD, enough, Finkle, Gamecock, griswold, H1N1, Puddles, Sprinkler

Warm-up: SSH, Sir Fazio Arm Circles (forward and back), Cherry Pickers, Good Mornings, Willie Mayes Hayes, Mosey Lap

Main Event: This morning was especially designed to get long reps of several exercises. At each corner of the block around the park we did a 1:4 ratio exercise except for the Berp & Merk station cause that would have really sucked. Corner 1: Berp & Merk which was a burpee with the merkin portion of the burpee increasing each time. Going to 10 so round 1 was a regular burpee, round 2 burpee with 2 merkins, round 3 burpee with 3 merkins etc. Corner 2: Lt. Dan Taylors. 1:4 ratio of squats to lunges all the way up to 10 squats and 40 lunges. The goal was to not be able to feel your legs at the end. Corner 3: Jack Webb, ol’ jack made us do 1:4 merkins to air press up to 10 merkins and 40 air presses. Corner 4: Last but not least was Captain Thors. These bad boys rounded out the morning with a 1:4 ratio of big boy sit-ups and American Hammers. So up to 10 big boys and 40 American Hammers to feel that burn deep down inside.

COT: @Finkle’s brother and family during separation from wife and moving out etc. @Nemo loosing mom to cancer. Prayers for him and the family during this tough time. On going court case that @Enough is part of with NC State Health plan.

5.2.2024 Kenny’s Grave 4 corners

May 7, 2024/in Kennys Grave /QIC: Finkle
PAX: @Esther, @Firstblood, @Jelly Belly, @K I T T Y L I T T R, enough, Finkle, Gamecock, griswold, H1N1, Haggis, Rico, Warbucks

**** @Warbucks was out rucking around spying on us. ****

Warm-Up: Mosey lap, Sir Fazio arm circles, Hillbillies, SSH, Good Mornings, Walkouts

Main Event: Pax got a rock of choice from the rock pile and we went over to the squarish rectangle by the flag pole for a fun time of 4 corners. We did ab exercises at corner 1 with our rocks, corner 2 was a version of wall exercises, corner 3 was a leg station, and corner 4 was a push-up station. Moving around the stations was a real treat. We did bear crawls, crab walks, lunge walks, and duck walks.

Mary: ABC’s (good choice @Griswold) and Pickle Pounders (a @Haggis special).

COT: Prayers for @Finkle’s brother and family, @H1N1’s daughter.

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Stonehenge

April 25, 2024/in Kennys Grave /QIC: Flip Phone
PAX: @Abacus the OG, @Firstblood, @jellybelly, enough, Finkle, Gamecock, griswold, H1N1, KITTY LITTR

FNGs: None

Warm Up:

Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees

SSH (IC) – 10 reg & 10 Double time

Imperial Walkers (IC) – 10

Hillbillies (IC) – 10

Goodmorning (IC) – 10

Willie Mays Hayes (IC) – 10

Mosie to the Rock Pile

The Workout:

Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure.

John Cusack back to the location

3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps. Then 15 Goblet squats in between each exercise group.

Exercises: (Making sure to Squat Hold or V to pick up the six.)

Ground Pounder

Rutrows

Chest Press

Shoulder Press

Curls for the Girls

WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6

John Cusack back to return the Rock

Mosie back

Mary:

Boat Canoes

Outlaws

JLo’s

WWII

Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up

T-Claps (Recognition): None

Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.

8 Dark Knights conquered the Dragon at the Nest

April 2, 2024/in The Nest /QIC: Finkle
PAX: @Firstblood, @Griswold @Enough, @K I T T Y L I T T R, Finkle, H1N1, Haggis, Rico

PAX: @Firstblood, @Haggis, @K I T T Y L I T T R, @Rico, @H1N1, @Griswold @Enough, @Finkle

Q Extraordinare: @Finkle

Event 1: Batman’s -> a fantastic way to kick off. We did a short little mosey around the park and stopped at the brick wall behind the dugouts. Started with 50 bat wings, 10 sec hold x8 of balls to the wall, 50 overhead claps, 10 sec hold x8 of balls to the wall, 50 air presses, and 10 sec hold x8 of balls to the wall. Since @Rico was still smiling I figured we would stay for a round of people’s chair.

Event 2: Welsh Dragons (modified) -> in the center field we did 10 sets of 10 bear crawls followed by 1 merkin & 1 plank jack with increasing in number of exercises. Meaning ending with 10 merkins and 10 plank jacks (in cadence of course).

Event 3: We finished off the morning with 2 circuits of exercises using some of Finkle’s favorite toys. Cindy and her big sister, a jump rope, exercise cube, exercise ladder, and 8lb weighted exercise ball. This completed the trifecta. Exercises for 1st circuits were timer ran around the parking lot, chest press with big sister, curls for the girls with Cindy, WW1’s with weighted ball, roll the dice for your exercise, jump rope, and squats. 2nd circuit exercises were rut rows with big sister, overhead press with Cindy, American hammers with weighted ball, roll dice for your exercise, jump rope, and lunges. But alas we ran out of time to complete 2nd circuit.

Mary: none

COT: @FirstBlood and decisions about college to attend in fall, praise that @H1N1 didn’t get kidnapped while across the pond in England.

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