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Giving 110% for Kenny

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FNGs: none

Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing

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Shelter Tabataaaaa

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FNGs: none

Warm Up: warm-o-rama

The Workout: Tabata with 5 rounds, 5 sets, 30s on 10s rest. Brought some classic rock to bring the energy!

1) walkout, reverse lunge

2) irkins, pulse squat jumps

3) dips, side straddle hop

4) balls to the wall, step ups

5) burpees, wall sit

Mary: light stretching

Announcements: none

T-Claps (Recognition): those for EC and PC

Prayer: Rico’s housing search, Gamecocks company layoffs 

X Marks the spot – Day 2 of Finkle’s 6 pack

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PAX: @Finkle, @Martini, @Warbucks, @H1N1, @Gamecock, @Haggis, @1st Blood, @Mohawk, @Loafer

Warm-up: Mosey around main parking lot, followed by Good Mornings, ‘Y’ nots, Imperial Walkers, Michael Phelps and Sir Fazio Arm Circles.

Main Event: We traveled from the parking lot down to the cross section of Raleigh St. and S Ennis St.  Where they converge is the X for the exercise.  We jogged one street light up all four ways 3x each doing an exercise at each end and then coming back to the intersection did another prescribed exercise.  Exercises were

Round 1: SSH in middle, then merkins, squats, lbc’s, reverse lunges.

Round 2: fox hole merkins in middle, wide merkins, pickle pounders, Freddie Mercury’s, American Hammers.

Round 3: Homer to Marge in middle, diamond merkins, burpees, sumo squats, WW2’s and then a mosey back to the parking lot for COT.

COT: Prayers for H1N1’s small group that is supporting a family for the holidays, safe travels for Finkle’s daughter and her beau, Loafer’s daughter is having surgery in January, “Dr.” Gamecock’s neighbor is recovering from a stroke and the needs surrounding that situation.

Bermuda Triangle

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FNGs: None. Welcome back kotter Haggis!

Warm Up: normal warm-o-rama

The Workout: Bearmuda triangle around the parking lot. x20 reps at each station with a travel mode in between. Round 1 upper body (merkins, dips, bttw) with bear crawls. Round 2 legs (sumo squats, fast feet, wall sit) with lunge walk. Round 3 upper body (triangle merkins, Mike Tysons, wall climb) with air press mosey. Round 4 legs (deadlift, calf raises, wall homer to Marge) with side squat walk. 

Mary: some light stretching

Announcements: Christmas party, food pantry collections 

T-Claps (Recognition): Amelia Earhart 

Prayer: H1N1 daughter, Haggis birthday, gamecocks son

Extra Shots for Everyone

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FNGs: None

Warm Up: SSH, 20 merkins OYO in honor of @vasoline “they are the only merkins you’ll get all day”

The Workout: Q arrived about 30 minutes ahead of the workout to find @jellybeans, @bobby boucher and @sunshine (Tyler Mosko) and @gamecock already EC-ing. Q joined for a few trips around the park ahead of the route. A few extra tequilla shots if you will.

The ME was hot and sticky, and generally felt like a bad decision as we wandered through neighborhoods, through downtown, to the end of Academy St. and the back to the start along Judd Pkwy.

Upon arrival back, @flop and @jellybeans squeezed in a few extra steps to hit their targets. A great jog with great mumblechatter, nothing breeds comradery like shared misery.

I forgot what we did after the run, probably some prayer requests and T-Claps. All of the morning tequila gave me brain fog.

@Finkle was missed for our travels.

nightgreenway

Not so yellow brick road

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FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter

5 Year Anniversary Q – Gamecock gave ’em 9 inches when they really only needed 6

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5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler.  We ran to the AO where I then got my ass handed to me for 45 minutes.  I came back though the next week.  And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer.  It will sound like hyperbole but it’s not; it was life changing.  I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.

Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury.  We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.

FNGs: None today

Warm Up:

Lap around the track and to the basketball courts

Squatted seal claps x20 IC

High knees x20 IC

Windmill x10 IC

Daisy Picker x15 IC

Imperial Walker x16 IC

Hillbillies x10 IC

The Workout:

We paired up and went to the corner of the court for partner hops.

Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs.  Two round of this.  At one point someone complained that Gamecock was giving 9″ when they really only needed 6″.  Sounds like a personal problem.

After those two rounds we did Superman broad jumps around the court.  5 pax laid down and held superman while the other man did broad jumps over everyone.  Once he was done he got down and the last man started jumping.  We did this for one full lap around the basketball court.

After that we moseyed back to the parking lot and got in two lines.  Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.

Round 1 – Duck walks and AMRAP squats

Round 2 – Lunge walks and AMRAP LBC

Round 3 – Backwards job and AMRAP reverse lunges

Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg.  We had to cut this short due to time.

Mary:

Back to the flag to do

Protractor

Exaggerated LBC x10 IC

Homer to marge x16 IC

Announcements:

Backpack collection for foster kids – See Abe’s posts in 3rd F channel.  We’ve closing in on our 150 goal

Warbucks is gathering donations to take to UNC in celebration of his son Maddox.  He has posted an Amazon wishlist in 3rd F and will also take monetary donations.  Reach out to him for more info.

Prayer:

Phew, there were a lot today so forgive me if I forget something or someone.

Banana Seat who is recovering from illness

H1N1’s daughter who is learning to drive.  Today is day 2 so clear the roads in FV.

Finkle’s wife has a job interview

Finkle’s project manager at work who is under a lot of stress due to contract stuff.

Finkle’s 2.0 traveling from Mexico to Texas

I know I’m missing some so my apologies for that.

 

The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you.  I can’t wait to see what the next 5 bring.

 

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Goosebumps

Give Yourself Goosebumps!

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FNGs: None

Warm Up: Warm-o-Rama

The Workout: Choose your own adventure! 25 spots were marked in chalk on the parking lot. Each spot has a mystery exercise and the PAX chose which direction and number they would move to next. We continued until you hit a ‘GOOSEBUMPS’ which triggered 10 burpees and an end to that path. Goals was to find the mystery number that had the ‘good ending’. We had time after finding the ending to complete all exercise markers. 

Mary: Ab exercises throughout the workout

Announcements: Clean up

T-Claps (Recognition): H1N1 for hitting all the goosebumps

Prayer: Safety for children as they travel and have events away from home. Kristin (Gamecock’s daycare) health and fathers’ failing health. 

X Marks the Spot at the Nest

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PAX: @Finkle, @Gamecock,  @H1N1, @Particle Board, @K I T T Y L I T T R, @flair

Warm-up: We got the party started with some Hillbillies and Imperial Walkers in cadence, followed by some good morning’s, and downward dog in to chaturanga updogs.

Main Event: We  played a favorite game of X-Marks the spot.  We started off with 20 SSH in cadence at the ends of the X and once we came to our intersection of Ennis St and Raleigh St we stopped and did 10 merkins.  Once all four parts were complete we changed up the exercises to squats on the ends and sumo squats at the intersection.  Got in about 2.5 miles standard.

Mary: Not today, ran out of time.

COT: @K I T T Y L I T T R: shared updates on adoption process, @H1N1: shared parenting woes for his son @Messi needing wisdom for upcoming decisions, @Finkle: prayers for oldest 2.0 who is in Guatemala working with kids and single moms.

Tabataaaaa and Puddles

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FNGs: none

Warm Up: normal warm-o-rama

The Workout: tabata with 5 sets of 2 pairs, 30 seconds on and 10 second rest each time. Ssh and walk outs, squats and imperial walkers, merkins and around the world lunges, big boy situps and mountain climbers, 6″ hold and high knees.

Mary: none today

Announcements: picnic Saturday

T-Claps (Recognition): all for driving through the rain!

Prayer: Rubiks cousin, Finkles daughter, travel protections, Yosemite’s arm infection