8 pax showed up for IPC week 3 1 for EC
FNGs: none
Warm Up:OYO
The Workout:
10 pullups
15 burpees over coupon
20 coupon curls
25 coupon squat thrusts
30 reverse crunches
rinse and repeat for as many rounds as possible for 43 min.
Mary:none
Announcements: oct 12 F3 outing. New AO coming soon in Fuquay
T-Claps (Recognition):
Prayer: Fumunga and his wife. Norm and his travels. Fedex wife’s knee issues
7 PAX showed up for a 75% healthy YHC first Q at The Nest. This place has all kinds of beat down opportunities. YHC arrived at 0515 to take a quick jog around to see what the PAX would work with. It looked good to me! 3 strong for EC (Cupid, H1N1, Frumunga)
Warm Up:
Big lap with some carioca
Seal jacks x25 IC
Good mornings x10 IC
Jump squat x20
Air presses x30 IC
Stretches for upper body
The Workout:
Mosey to wall on Academy
Side squat dips from top x15 each side
Box jumps x15
R&R decrease x10 each
Corner stairs – partner up
Stairbarrow increasing nipplers
– Nipplers at each step increasing reps on the way up in wheelbarrow position (45 reps total on each nipple…ouch)
Switch partners
R&R only 4 count at each stair
Ramp and stairs
Bear crawl & crawl bear the course that involve 5 sets of steps and two ramps for elevated shimmy’s
LBC’s for the six
Crab walk the first ramp and repeat
Reverse LBC’s for 6
Long mosey back
Mary:
Back to flag for Mary
Pretzel slow hold x10 then reg x10 each
Protractor
Hello dolly x10 IC
Australian snow angels x10 IC
Announcements:
911 stair climb, see FB/slack
T-Claps (Recognition):
Chickenhawk with an early wall fight but he won
Prayer:
Frumunga and Chickenhawk babies OTW
Finkle financial decisions
IR Pax
Cupid took us out
Some know I’ve been battling shoulder issues but PT and stretches are starting to help. Wasn’t trying to do anything too crazy today but Sprinkler made the comment after prayer that he would hated to see that one at 100%. All laughes from the guys. Definitely want to Q the Nest again soon with all it has to offer. Thanks so much for letting me lead!
BS Out
4 pax at Possum trot for week 2 IPC beat down. Good luck and nice work to the others at the 9/11 stair climb. I feel both groups were pushing through the pain and exhaustion to get through the workout in remembrance of the hero’s that day. Great job guys!!!
FNGs:none
Warm Up: OYO due to time constraints
The Workout:
4 rounds with 1600m, 1200m,800m,400m after each set. All exercises with cinder blocks
10- man makers
20-overhead press
30-kB swings
40- goblet squats
50-incline merkins
Announcements: hsh, sept 29th police run
T-Claps (Recognition):BRR guys At morning workouts after long weekend.
Prayer: Duane burgers wife and situation. Crab legs,
EC 187, Fumunga
FNGs:none
Warm Up: SSH, good mornings, fazio arm circles, Dynamic arm stretches
The Workout:week 1 ICP
5 rounds of the following
broad jump 10 yrds
10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps
broad jump 10 yrds
10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps
broad jump 10 yrds
10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps
Bear crawl back to start
Mary:not enough time
Announcements:9/11 stair climb possum trot cancelled next week. Als walk Sept 29th. (Chaching)
Prayer:F3 guys at brr for safe travels and run,
FNGs: None
Warm Up: Circle up and greeted all of the brothers attending the Nest. Welcome back Cotter, Chicken Hawk and welcome to The Natural, who said he had never been to this AO and wanted to check things out at Falcon Park in FV. Circled up with 25 SSH, 10 daisy pickers, 10 windmills, 10 Fazio Arm Circles (F&B), 10 IW, 10 HB, all in cadence and ended with some Michael Phelps. Five burpees because of a tardy PAX.
The Workout: Having moved ~12 yards of mulch (out of 20 total) over the past few days, this Q was not moving well this am but had to muster some energy and bring a workout worthy of the Qs who run The Nest. Remembering The Natural had not been here before, Q decided to take a tour of Falcon Park. We moseyed to the swing sets where PAX did two sets of 10 pull ups, 10 plank jacks and 10 star jumps; held plank to all PAX finished. Mosey to a short wall and executed two sets of 10 derkins , dips and irkins. Mosey to the enclosure with picnic tables and did two laps of up and overs said picnic tables. Hold Al Gore until all PAX completed. Mosey to the brick wall by baseball field. On the way, we executed Frankensteins and lunges. At the wall, Q called 10 count Australian Mt. Climbers, 10 count people’s chair, 10 count BTTW, 10 count people’s chair, 10 count Shoulder taps and 10 count people’s chair. Mosey to the inclined driveway with some butt kickers thrown in. Lined up on the incline drive and bear crawled ~ 20 yards to the stop sign. Lined up next to the stop sign, began jogging up hill and added Right and Left karaoke until reaching the parking spots. Lined up in front of parking spots and executed “build a bears” with one merkin at curb (each side) initially and then two merkins at the curb (each side) on the way back. Executed 25 more SSHs making sure the heart rate was up. Partner up for 10 broke back merkins and 10 paddy cake merkins. Got on our six for 25 WW IIs and 20 LBCs. Somewhere around here, Overachiever walked away to his car. Sent Cupid to check on him. (Thanks BS for alerting Q that we had lost one.) It was muggy with high humidity although temps were in the high 60s. PAX were soaked with sweat equity and we continued with some static stretching on our six while waiting to hear back on the status of Overachiever. Q had PAX get up and mosey to the parking lot. It was getting close to COT. Q wanted to personally check on PAX who was down. Directed PAX to get water and the circle up for COT. BS was befuddled having never heard a call for water during a morning Q. I needed one and thought it was best for all.
Mary: More importantly, Overachiever was better after a brief respite and some WATER, on to COT. Had the PAX do some plyometric exercises pushing hands together for a 10 count and then pulling hands (fingers grasped) apart for a 10 count. Rinse/repeat. Something new. Instructed PAX to call out one 10 count core exercise. We executed Cockroaches, pickle pounders, merkins, boat canoes, side heel taps, box cutters, H2M, to name a few. Q took us out with various yoga poses and positions including downward dog, runner’s stretch and pigeon.
Announcements: 9/11 convergence, hurricane preparedness
T-Claps (Recognition): h1N1, Fromunga (any PAX who did EC today)
Prayer: PAX brother hiking Kilimanjaro (prayers for his safety), hurricane victims (life/property), Crablegs, Noah’s Ark M., and Unspoken. Thank you Fromunga for taking us out.
An honor and a privilege getting in front of you men leading this workout. -Dauber
EC: H1N1, Messi, LED, Banana Seat, Pikachu, Fumunga, Cupid (might be leaving someone off, sorry)
FNGs: None
Warm Up: YHC welcomed the crowd to his 37th bday bash, little anxious for some reason but got it going quick. Explained to the gang that we were going to do 37 – 1 min exercises (cadence/OYO); then circle up for Mary. I broke it up into Heats and tried to incorporate an Upper, Lower, Core and Run into each one. Here’s how it went down…
The Workout:
Warm up: FAC’s (fwd/rev), Leg Stretches/Frankenstiens, Good Mornings/Side Stretches, Run around tennis court and pick up rock (last part took a little longer than 1 min so we made up for it next)
Heat 1: Curls for the Girls (1,2) with Squat (3,4) with rock, Imp. Walkers, run around tennis court (run took a little longer than 1 min so again we made up for it next)
Heat 2: Overhead Press (1,2) with Lunge in place (3,4) with rock, Hillbillies, run (this time to the hill and back to stay on time)
Heat 3: Alternating Merkins with rock, Homer to Marge (alternating leg raise), LBC’s, run to Snack Shack
Heat 4: Durkins, Box Jumps/Step Ups, WWII’s, run up hill and back
Heat 5: Balls to Wall and People’s Chair (swapping every 30 secs, American Heel Taps, run up hill and back
Heat 6: Urkins, Monkey Humpers, J. Lo’s, run up hill back to rock
Heat 7: YHC asked for a 10 count…then back to it; rut rows, star jumps, American Hammers with rock, run to hill and back
Cool Down: Tri Extensions with rock, Al Gore with rock (bus driver style if you choose), Plank Hold (PAX were doing different variations based on ability/call outs; good work men!), run to return rock, meet back at tennis court
Wait! What!? That’s only 36 exercises…oh yeah, here is the +1, 10 Burpees OYO
Mary: We had Mary with all kinds of exercises; Freddy Mercury’s, Box Cutters, Diamond Merkins, others I can’t remember…but we did finish with 5 Burpees OYO.
It was a great honor to lead you all today, each one of you has an impact on my journey and so many others. Great work out there and way to push each other, I appreciate you all!
Announcements: 9/11 Stair Climb, JoCo Convergence, Q Sheet Sign Up Challenge (let’s fill up the rest of the year!), Fonzie has your Q next week!
Prayer: Capt’n Kirk, Noah’s Ark, Cupid, Unspoken
EC: Fumunga (ran) Shamwow (Slept in his Jeep)
FNGs: Not one in site…or maybe Fumunga? At least a Welcome back Kotter!
Warm Up: It was dark, rainy and few straggling lightning rods in the distance but 5 PAX made the commitment and posted for YHC’s first Q at The Trot. We decided not to plant the flag and get our star spangled banner wet this morning (I believe it’s not accustomed to get wet in the first place) We headed out of Action Park up and over the bridge to La Supermarkado. As YHC was squat holding for the Six, he realized there was an awning over the strip mall and quickly modified his plans of visiting Lincoln Heights Elementary this morning. We stood in the rain for SSH x51, Moroccan Night Clubs x25, Air Squats x20 and Smurf Jacks x15.
The Workout: Apple Turnovers – Bear Crawl to first trash bin, flip over and crab walk to the end of the first run. Mountain Goats x15 and then reverse Apple Turnovers back to start (Crawl Bear – Backwards crab walk) Recovery was Slow Squats x10 and then we repeated the apple turnover, cause we all know they come in two’s at McDonald’s for $1!
Next up we introduced the Doracides. Partnered up to complete a Dora (100 Merkins, 200 Squats, 300 LBC’s) but instead of the other partner running out and back, he was doing suicides with Burpee increments at the Suicide points. Ex: Run to trash can 1 Burpee, back to beginning, run out to 2nd point of reference 2 Burpees and back…you get the point. We did this out to 4 landmarks under the Supermarkado Awning.
Mary: Mary was nice this morning and didn’t ask the PAX to lay on the ground. Moroccan Night Clubs x20, Sir Fazio Arm Circles Fwd x10 Rev x10, Seal Claps x10 all completed in squat position.
Announcements: DD and Dad’s Camp this weekend. 9/11 Stair Climb
T-Claps (Recognition): Fumunga for running EC and Shamwow for showing up for EC
Prayer: Noah’s Ark wife Michelle and the entire family as they travel to Mayo Clinic and look for answers. Struggling Marriages and for the Men facing challenges to have the courage to reach out and ask for help before it’s to late.
UvU Day 3. Evidently my body was feeling it today. YHC had a difficult morning getting things going. Alarm was set for 0430. Slept right through it. 0523 on the phone and I had to do a double take. I shot out of bed shaking about what to do. Missed EC already. Barely got my contacts in and forgot to drain the main vain. Shot out the door and text Emeril asking him to do warm ups until I arrived. Pulled up to the first stop sign and an elderly person in a Cadillac pulled out first, ah great just my luck. However, this person had a lead foot I appreciated. Both of us hauling tail down Angier Rd. YHC arrived 0536 as warm ups were wrapping up. Took a second to release my liquid before running over to the plethora of HIM all ready to get started. I apologized to the group and did my 5 burpees OYO. Then we blasted off due to my adrenaline rush still on high.
EC:
Cupid, H1N1, Messi, Emeril, Axe, 187, LED, Fonzie, Breach, 8-Bit, Dumbo, Yogurt, Popinski, Wiggly, Banana Seat*(post EC)
Warm Up:
Emeril: Lap around courts
SSH
Sir Fozio Arm Circles
Hillbillies
Good Mornings
Merkins
The Workout:
Mosey down to baseball field for 11’s
Starting at home plate fence – Hand release merkins in the dirt
Run to center field – Morning Wood (Turkish Get Up) in dew soaked grass
It’s kind of like a Sugar Cookie but not as bad.
Mosey over to tennis courts
Line up on fence directly across from entrance gate for Crabs in a Bucket (but with bear crawls bc Q gave bad instructions)
PAX split in half and went in opposite directions until we reached back at the entrance gate
Next we did 1-legged burpees OYO x5 each leg
Partner up
Broken Wheelbarrow (one leg free) from fence to nets. Switch partners and come back.
Bull Frogs on IR (never been done, one legged) from fence to nets. Switch and return.
Mary:
Plank hold for most of Mary
Catalina Wine Mixers x10
J-Lo x10
Side ups x10 each side
Pickle pounders x20
Pretzels x10 each side
HAND
Announcements:
FB/Slack, Christmas Party 2nd Saturday in Dec., UvU Day 4 tomorrow at Disney (Q will set multiple alarms)
T-Claps (Recognition):
Popinski wearing BT, All those that were able to make it on time
Prayer:
Noah’s Ark M and family, Frumunda’s wife’s friend tragic death
I know it’s probably no big deal to the PAX but I was truly embarrassed about being late today. My body shut down from hearing my alarm which typically I don’t even have to use one. Great job to all you guys for the hard work today. Hopefully, no more malfunctions this week.
BS Out!
Pax of 12 rounded out the final W for Flanigan and breach at the nutcracker handing over the throne to norm and wiggly. Breach was under the weather… but a true warrior and showed up hauling some pain sticks
YHC (EC) wanted to lead a beat down that wouldn’t be forgotten to blue hen (EC), slide rule, da business, norm, wiggly, short pole, fromunga, Smithers, Cupid, UTI and breach
Warm Up: jogged around parking lot at the school, met in front for SSH x 20 IC, daisy pickers x 10 IC, morracan night clubs x 20 IC and some leg stretching
The Workout: split into groups of three. One ran counter clockwise around lot with pain stick to his partners who bear crawled/ reversed lunges clock wise. Q had a few cards in his pocket that were randomly called out;
wide grip merkin x 16
hand release merkin x 15
monkey humpers x 17 IC
SSHx 100
calf raises x 100
standard merkin x 25
Oblique crunches x 15 IC
smurf jacks x 25 IC (chilcutt plank jacks)
carolina dry docks x 14
Mary: final beat down was the Bruce lee named after the martial artist who did these core exercises daily in sets of three
american hammers x 10 IC
leg raises x 10
lbc x 20 IC
heel Touches x 10 IC
boat canoes x 10 IC
100’s
pax thought we finished after set one, managed to squeeze one more round out
Announcements: dads 2.0 this Saturday 8:45 at womble, q source todaybat Starbucks, slide rule opening up donation wallet to ALS
Prayer:crab legs, Smithers starting a new job, lipsticks mother in law, norm has national guard this weekend
taken out by YHC
It’s been a great run at the nut. Happy to fill in when needed
Flanigan out