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The Nest with Gamecock

/in /QIC:
PAX: ,

Warm Up: Arm circles, GM, WMH, SSH

The Workout:

Three stations per round. 2 sets each round. 45 seconds on – 15 seconds off

Round 1: bear plank shoulder taps, around the world reverse lunge with kettle bell, banded duck walk

Round 2: mountain climbers, kettle bell bottoms up push, banded sideways walk

Round 3: squat hold calf raises, kettle bell clean, sode plank banded clamshells

Round 4: glute bridge, kettle bell tris for the guys, banded leg lifts

Finisher: merkin to failure

Mary: popcorn

Announcements: happy birthday @yogurt

Prayer: @gamecock job interview feedback coming soon, healthbfor @popeye’s daughter margot 

I was weary and found no rest

/in /QIC:
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FNGs: none

Warm Up: mosey, SSH, WMH

The Workout:

Three rounds of….

Copenhagens R&L x10

Tibial raises x20

Mike Tyson x15

 

Rock work:

curls, tris, lumberjack L&R, chest press into skull crusher

 

Mary:

15 minute abs Tabata style (45 sec on 15 sec off for 3 rounds)

Breakdancers

Bird/dog R

Bird/dog L

Exiles (LBC with a twist)

Hello Dolly crossovers

Prayer: celebrating @mixtape finishing school, @gamecock final job interviews today, @Abacus the OG neighbor struggling with colon cancer

FRAM demands a Backblast and Popeye complies

/in /QIC:
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FNGs: none

Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops

The Workout:

Part 1: 3 sets of the following

Copenhagens 10x R&L

Bulgarian split squats 10x R&L

 

Part 2: suicide stack-em’s

A) breakdancers

B) squat hold calve raises

C) Merkins

D) ATG split squats

Mary:

Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips

5 minutes of stretching

Announcements: none

T-Claps (Recognition): none

Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.

Visiting the crazy cat house!

/in /QIC:
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FNGs: n/a Warm Up: n/a The Workout: 6 miles around Fuquay-Varina. The Q inadvertantly selected the crazy cat cafe as the destination point of the workout. Many concerns were shared and horror stories ensued. Also, the Q was 3 miles late to the workout but the PAX did not let that deter them. Mary: Stretching Announcements:  T-Claps (Recognition): H1N1 directing the workout when the Q was absent today! Prayer: Popeye’s 2.0 and M are dealing with alignments, praying for a smooth recovery on both

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A Frozen Pyramid of Ice and Pain

/in /QIC:
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On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.

No FNGs

Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk

The Workout:

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)

Prayer: H1N1’s shoulder surgery

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A Nest with Four Corners

/in /QIC:
PAX: , , , ,

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for

Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.

Mary: A little popcorn Mary.

Announcements: Sign up to Q!!!

Prayer: The family of the founding pastor at Enough’s church, our country

Flocking to the Nest

/in /QIC:
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FNGs: None

Warm Up: Lunges, Side Shuffle, Inch Worms, World’s Greatest

The Workout: Balance Lunges, Calf Raise Squats, Single Leg RDLs, People’s Chair, Chin-ups, Step-Back Lunges, Alternating Side Lunges, Pull-ups, Single Leg People’s Chair, 3-Way Lunge, Sneaky Lunge Walks, Chair Broga, Iso-Toe Lunges, Duck Walks, Calf Raises, Max Rep Pull-ups, Single Leg Bobby Hurley’s

Mary: Stretched out the legs after the beatdown that just occured

Announcements: None

T-Claps (Recognition): None

Prayer: Fumunga’s college friend and his family after losing their father to ALS, Carnival’s daughter Nora as she will be starting a immunotherapy regiment tomorrow, H1N1’s 2.0’s as they will be on a mission trip to Costa Rico

05.07.2024 The Nest 1:4 ratio

/in /QIC:
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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

/in /QIC:
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**** @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

/in /QIC:
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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.