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The shortest 10 seconds in the history of time

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EC: Norm, Boy George
FNGs: None
Warm Up: Despite post last night stating no running, we did a quick jog around the parking lot before the usual set of warmup exercises – SSH, Windmills, Imperial Walker/Hillbillies, Sir Fazio arm circles, and Good Mornings.
The Workout: Modify posted on social that he was looking for a Q for today, and it’s been a good long while since I led a workout so I took my Daily Red Pill and seized the opportunity to accelerate my fitness while leading a great group of men. I decided on doing a Tabata-style workout, which consists of several exercises in the follow setup – 8 sets of doing AMRAP for 20 seconds, followed by a 10 second rest. After the 8 sets, you get a 1 minute rest before transitioning to the next exercise (so you spend 5 minutes each). I picked out 7 different things that would alternate between upper and lower body, followed by some core exercises with a bit of cardio mixed in. During some of the 1 minute rest periods we did something – squat hold, arm stretches, plank, etc – other than standing around. The order was:
1. Squats
2. Merkins
3. Lunges – alternating legs, every set we switched between forward and reverse lunges
4. Burpees
5. Mountain Climbers
6. Up tempo Side Straddle Hop – 12 IC for each set, pushed for 13 IC on the last one.
7. Plank – switch between Shoulder Taps and Nippler each set

Observations:
1. When putting this together I thought the 10 second rest would feel too long, having never done a Tabata workout before. By the end everyone agreed the 10 seconds felt like about 2 or 3. It didn’t help having my watch that started beeping at 5 seconds to count us down to start the exercise again.
2. Pace yourself. Before the merkins I mentioned the Goggins workout where he does 10 every 30 seconds and thought that was a reasonable goal. Somebody pushed and did 15 the first few sets and was paying for it by the end. As Norm mentioned, that first set always feels easy and gives you a false sense of hope, but by set 6 or 7 you are just praying for it to all be over.
Mary: Went around the circle with each PAX picking an exercise. American Hammers, In-Up-Out, Homer to Marge, WW2s and Low Slow Flutter. Have a nice day!
Announcements: Banana Seat putting together a running challenge for June, more details to be announced.
T-Claps (Recognition): All PAX present for pushing themselves
Prayer: Praise for Wrangler’s daughter’s recovery/continued healing, family/friends of Heather Prince (HSRC founding member) after she passed away unexpectedly, Gamecock’s niece, Coronavirus

The Nest Still Stings!

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As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!

All Business at the Nest

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The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.

FNGs: None
Warm Up:

Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Thang 1: Mosey around the parking lot for a pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Freddy Mercuries x15 IC ; 3) Prisoner Squats x25; 4) Scorpion Dry Docks x10 each leg:
  • Exercise 1, run a lap around the parking lot
  • Exercises 1, 2, run a lap
  • Exercises 1, 2, 3, run a lap
  • Exercises 1, 2, 3, 4, run a lap
  • Exercises 2, 3, 4, run a lap
  • Exercises, 3, 4, run a lap
  • Exercise 4, run a lap
Thang 2: Partner up for Dora and Mosey over to the pavilion. Partner 1 exercises while partner 2 runs a lap around the track:
100 shoulder tap merkins
200 step-ups
300 LBC’s (aka Mary)
We had to stop there as time had expired and the PAX were spent. 600 calories burned makes for a great start to the day – plus another 400 for those who did EC = 1k. Great work gents.
Mary:
Included in the workout at no additional charge.
Announcements:
MULE this Sat. – See Slack/ FB for details
Wrightsville is coming soon.

T-Claps (Recognition):

Beater and Marky Mark for joining YHC for EC. It’s always good to have someone to run with.
Prayer:
Beater’s friend going through a tough time – lost his uncle and having issues at work.
Several PAX nursing injuries as they train for upcoming races.
Virus outbreak – pray for those affected and infected.
Until next time…SYITG

Pulled Some Fire Hose For A Barn Burner

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I pulled in at South Park around 5:00 am to set-up. One vehicle in parking lot. Could not tell who it was. Looked back at 5:05 and they were off. I got everything in place and the vehicles started rolling in. I was worried that we may have too many PAX and not enough props. It all worked out. So, I made mention that we may have a Fire Drill. Comment made, what is a Fire Drill? I stated it was a surprise…show up and he did not (Dauber). 14 PAX showed up for a barn burner of exercises and some fire hose workouts with no water this time.

FNG: None

Warm Up: Moseyed a lap around the track. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers and we are off to the workout.

The Workout: Moseyed to where the props(stations) were staged and explained what was about to take place. It was complete silence especially when PAX saw the PALLET. M4life was even quiet, I know that’s rare!

1st  partner did station while the other did the following exercises and they would rotate until that station was finished…move onto next station. Rinse and Repeat for almost 4 rotations all the way through

Merkins, LBC’s, Squats and towards the end whatever you had left.

1st Station, 100’ 3” fire hose drag from one end of the parking lot to the other

2nd Station, Farmers carry with 44lbs each arm

3rd Station, 150’ 3” fire hose on your shoulder. Run from one end to the other of parking lot

4th Station, More tractor weights (1) lunges one end to the other of parking lot

5th Station, Rotational Hose slams around a tree with 1 3/4″ fire hose

6th Station, 100’ 3” fire hose drag from one end of the parking lot to the other

7th Station, The most fun for all PALLET PUSH with 50’ 1’ ¾” hose on pallet. You guessed it from one end to the other. It was rough so we had partner push it back to starting area.

8th Station, Tractor Weights John Q form one end to the other of parking lot.

Mary: I knew it was too good to be true M4life started bumping those gums.

Low slow flutter, Box cutters, Downward dog, Leg and pigeon stretches, Have a nice day

Announcements: Check Facebook and Slack

T-Claps (Recognition): EC: Beater by himself. Gamecock for running to AO from his house. Great job to all. It was a tough work out!

Prayer: Beater, Uncle and Cousin Palliative Care called in. Modify sister-in-law broke her back (Molly), passing of Wiggly Dad, Fedex co-worker 50lb box fell on his head, still out of work, Forceps Family

It was a Honor to Lead! Sprinkler

Welcome to The Nest…A retreat where comfort is a state of mind

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Q Tour rolled back into Fuquay this morning. Fresh off a Dawgpound beatdown at Paradise City the day before, YHC found himself in a tough spot this morning. Not only did I have Q at The Nest this morning, but Q at a place that was very unfamiliar and with some noticeable soreness. This morning YHC would be leading with a nagging hip issue which was self-inflicted in YHC’s attempt to turn Emeril salty during our 4-man Indian Run yesterday. YHC knew better, and to be honest it doesn’t take much to turn Emeril salty, but DawgPound said to push ourselves and unfortunately overachieved.

Arrived super early to Falcon Park only to scope out the grounds and start to piece together the workout in real time on walk through. Planted the flag and was amazed at how well lit this park was and just the significant number of possibilities. After I had chalked up the main lot, I see a car roll in carrying Fumunga. He was gonna fly solo on EC this morning as YHC was looking to limit the running this morning and focus on some stretches before the others rolled in. He took off, probably made it to Raleigh and back in the 30 minutes he had before the Main Event.

About 10 minutes later, Farva rolled in. YHC had indicated that this was his first visit and curious as to The Nest’s unique features. Farva as if taking on the role of Mr. Rourke from Fantasy Island welcomed me to The Nest with a jog around the AO, with specific stops surrounding the Park. He took me across the street to Fuquay Middle School, complete with some nice steps for bear crawling, which lead to an open platform area, perfect for this morning’s warm up. The area also had some nice railings for rail slides. All great items for future Q’s.

Looped back across the street and onto the backside of the park, with the playground on the left and several shelters, one with picnic tables overlooking a large open amphitheater  field, perfect for some ultimate frisbee as well. There is also a large baseball field and additionally rock and brick walls to put your balls on. A really nice place to Q for sure.

As Farva’s tour ended, cars started to roll in. Making good on his mention of visiting YHC’s Q yesterday, DawgPound not only posted, but he also managed to inspire Slide Rule away from Nutcracker this morning to see what this Fuquay Q would be all about. Next Noah’s Ark rolled in, followed by Game Cock. Out from the shadows emerged Boy George.

5:30 am hit and it was go time.

Warm Up: Light jog across the street to Fuquay Middle School, up the stairs and to the open courtyard platform for the following exercises:

SSH X25, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, Bat Wings- 10 Fazio’s F\B, Seal Claps X10, Overhead Claps X10, Prisoner Squats X10 on YHC’s up and Down. Modified Clockwork merkins X10, rotate 3 movements to the right, merkins x10, rotate 3 movements to the right, merkins X10, rotate 3 movements to the right, merkins X10.. 40 total for those scoring at home.  Let’s mosey..

The Workout: Led PAX safely across the street to the backside of the park and back to the flag in the main lot. Squat hold for the six. YHC explained to PAX that he broke up this main lot into 4 corners. We would do progressive sets of exercises with a brisk mosey in between for 2 Rounds.

Round 1

Corner 1- 10 SSH

Corner 2- 10 SSH, 15 Hand Release Merkins

Corner 3- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down

Corner 4- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down, 25 Low Slow Flutter in Cadence

Round 2

Rinse\Repeat of the above, except we would utilize the giant wall for sets of Balls to the Wall 20 count IC between Corners 2 and 3

After Round 2, we mosey’d behind the picnic shelter to the large wall that opened to the amphitheater field.

Round 3- Erkin X20, Derkins X15, DipsX20

Mosey straight across the field and back to the wall

Round 4- Erkins X20, Derkins X15, and Dips X20

Mosey straight across the field and then back around the park beyond the playground and back to the flag.

Round 5- Curb Appeal

Early this morning YHC saw 5 lonely curbs abutting the main lot with about a 10 yard space to the main lot spots. PAX would perform a progressive round of each of the following with a 10 yard mosey back and forth between each set.

Exercise set:

1 Burpee

1 Burpee, 2 Erkins

1 Burpee, 2 Erkins, 3 Derkins

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC)

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC)

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC), 10 Merkins

Mosey to the back side of the lot to the brick wall for People’s Chair while waiting for the six

Round 6-  B2W and People’s Chair

B2W- 20 Count in Cadence

People’s Chair- 10 Count in Cadence

Rinse\Repeat. At conclusion, YHC called for 2 lines. At this point, DawgPound rightfully stated “There is only a few things that can happen when 2 lines are called.” Yep- DawgPound knows YHC loves Indian Runs.

Round 7- Indian Runs around the lot at the 4 corners to ‘frame up’ up this edition of The Nest. Lots of great push to close out the main event with some cardio. PAX completed 3 laps. Solid work and circled up for Mary.

Mary: Pigeon Stretches to Downward Downward Dog w\alternating calf stretches. LBC X20 IC, American Hammers X20 IC, Freddy Mercury X25 IC, Have a Nice Day
Announcements: Wrightsville 1/2 and Full a few short weeks away. Order your Crab Legs Shirts. Check Slack for details.
T-Claps (Recognition): All PAX getting out there this morning and pushing past their comfort zone.
Prayer: Prayers for Noah’s Ark’s M who has begun a new treatment. Continued prayers for Forceps and his family. Prayers for Fumunga’s grandmother. YHC took us out.

Stone Cold Quartet @ KG

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Great work getting out into the gloom this morning guys. Thanks for the opportunity to sub in as Q today for an injured Yosemite. (Heal up quickly bro.) — In case you’re wondering, it was cold(er) this morning (40 degrees), and the 4 of us worked out with rocks = “Stone Cold Quartet”. Get it? Never mind. Here’s what went down…

FNGs: None

Warm-Up:

Mosey around the parking lot – up and down rows
Row 1: High Knees
Row 2: Karioka left
Row 3: Karioka right
Row 4: Butt kickers
Run backward back to SP
SSH x 20 IC
Hillbillies x 20 IC
IW x 20 IC
Good Mornings x 15 IC
Sir Fazio Arm Circles x 10 IC forward – R&R in reverse
Windmills x 15 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC

The Workout:

Mosey to the rock pile – grab a rock and partner up. – Super easy with only 4 people.
Partner 1 runs around the Rec Center while partner 2 does rock exercise then runs with the rock in the opposite direction of your partner until you meet up – hand off the rock – partner does rock exercise while other partner runs. Once each partner completes the exercise the round is complete. Runners and those doing exercises stay together throughout. (We wound up getting about 2 miles of running with the laps around the Rec Center.)
Round 1: Curls for the Girls x 20 IC
Round 2: Tricep Extensions x 20 IC
Round 3: Goblet Squats x 25
Round 4: LBC’s x 20 IC
Round 5: Overhead Press x 20 IC
Round 5: Bus Drivers x 20 IC
Round 7: Ruh Roh’s x 20 IC
Return your rock and mosey to the bleachers…
Irkins x 20
Dips x 20
Derkins x 20
Single leg step-ups for 45(ish) seconds each leg.
Too bad we ran out of time because everyone really loved those single-leg step-ups (thanks Boy George).
Mosey back to SP…

Mary:

American Hammers x 20 IC
Homer to Marge x 20 IC
Freddie Mercuries x 20 IC
Heel Taps x 20 IC
Low Slow Flutters x 20 IC
Windshield Wipers x 10 IC
Have a Nice Day

Announcements:

3rd F Survey on FB/Slack
Memorial Service on Sat. at Hope – dress is casual

T-Claps (Recognition):

Boy George, Gamecock and Sprinkler for getting out there and pushing hard this morning.

Prayer:

Forceps and family
Boy George – family vehicle died and have to look for a replacement
Sickness and injuries (hence the low turnout)

Seven of Diamonds – The Nest 2/25/2020

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When 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.

Warmup:

EC: Norm, Marky Mark, Mr. Terrific, Boy George

SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x

GMs 10x

The Thang:

Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.

My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!

Seven of Diamonds

Here’s today’s circuit:

  • Lap 1: 7 burpees each corner (total 28)
  • Lap 2: 14 low slow flutters in cadence each corner (total 56)
  • Lap 3: 21 Merkins each corner (total 84)
  • Lap 4: 28 squats each corner (total 112)

Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.

Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.

After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.

Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.

Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.

Mary: Low hold 30-60 seconds, Have A Nice Day!

Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.

Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister

This was a fun Q, always a privilege to lead!

Small Wall & Pancakes

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YHC pulled in at 0522 to a parking lot already packed with cars along with tons of election signs. HIM started filing in from EC runs as well. Two from home and others from a 2 mile run. Cotters Boy George was back and happy to be in the gloom. 15 PAX gathered with 2 mins to go. FNG was given the disclosure and we were off.

FNGs:
Spinal Tap (#11 for HSHS Football)

Warm Up:
Run down to corner parking lot
Air squared x20 IC
Windmills x10 IC
Slalom x20 IC
Werkins x20
Mtn Climbers x20 IC

The Workout:
Mosey to short wall across the street in front of school
Box jumps
Seated squats leg lifts
DD’s – diamond dirkens
3sets x 15reps

Mosey over to gradual hill for stack’ems (did somebody really just say like pancakes?)
5 burpees
10 monkey humpers
15 pickle pounders
20 merkins
25 star jumps
Broad jump to 2nd sign (about 20 yards) then run to top, new exercise only at top, run back down, stack’em at the bottom

Bear crawl / Crawl bear suicides
2 parking spots forward then back to start, 4 spots then back, 6 then back

Mary:
X’s and O’s x10
100’s
Australian snow angels x20 IC
Windshield wipers x10 IC

T-Claps (Recognition):
Vistors that typically don’t post. Boy George for making his comeback to the gloom.

Announcements:
ATT run this Saturday, The Mule 3/14

Prayer:
Forceps family, Wallaby and family, Lipsticks sister, Finkles hand from surgery, Fromunga personal stuff, Yosef’s son broken femur, Praise for Gamecocks daughter turning 2

Awesome job today guys! Great to see so many HIM at The Nest. This site has a lot to offer. Thanks for allowing me to lead this morning.

BS Out!

Better late then Never

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FNGs: No
Warm Up:  Quick lap around track with SSH, IW/HB, Good Mornings, 5 burpees.
The Workout: Kettle Bell Indian run down town with a stops at the springs: 11s (Turkish get ups/squats), parking lot 1: murkins, diamond murkins, and release murkins, parking lot 2: WW2,  crunches, and a quick stop at the rails on the way back for erkins, derkins, and dips.
Mary: Have a nice day.
Announcements:
T-Claps (Recognition):
Prayer:

Dry’ish Day at The Nest

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PAX:  Norm, Fumunga, Yosemite, 16-bit, Marky Mark, Gamecock, Slots, Martini

FNGs:  Not today

Warm Up:  Quick lap around the parking lot and then circled up for the following:  Good Mornings x 10, Windmills x 10, Daisy Picker x 10, Imperial Walkers x 10, Hillbillies x 10

The Workout:  Shelter Workout.  PAX in pairs completed the following exercises:

Round 1 – 100 erkins, 200 LBC, 300 squats.  PAX one did 10-20 reps while PAX 2 held plank, squat, balls to the wall, or people’s chair.  Back an forth until all exercises complete.

Round 2 – 100 dips, 200 imperial walkers, 300 step-ups.

Great job picking up the six and sharing the pain.  Plenty of mumble chatter to go around.

Mary:  Handled during the workout

Announcements:  New AO officially launched this morning

T-Claps (Recognition):  Yosemite for taking us out.  All those who picked up the six.

Prayer:  Fumunga’s coworker who’s son is battling cancer.  Fumunga’s personal prayer request.  Yosef’s son’s broken leg.  Our military in general and specifically the issues surrounding military suicide (thoughts and actions).