FNGs: none
Warm Up: warm-o-ramma
The Workout: Round of Dora 1-2-3 (merkins, big boy situps, squats) and the wheel of misfortune (center timer of burpees or ssh and rotating exercise stations around the center)
Mary: 2 min off light stretching, we did enough sit ups for the week
Announcements: 2F lunch on Friday
T-Claps (Recognition): anyone that came away wetter than they started
Prayer: Finkle’s daughter’s health and job opportunities. Gamecocks son health and work praise.
FNGs: none
Warm Up: normal warm o rama
The Workout: https://onthegomap.com/s/mgj3t8l2
Mary: light stretching
Announcements: none
T-Claps (Recognition): Ham for adding an extra mile to finish together.
Prayer: injured PAX, being better husbands
FNGs: none
Warm Up: Quick jog around the parking lot. Then SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Whenever I Q at the Nest, I seem to fall back on the good ol’ four corners workout. It just seems to work so well there. So that’s what we did!
Four corners, a different exercise at each corner. 25 count each, either on the down or in cadence. A total of four laps giving us 400 reps all together. First corner was some form of squat. Second corner was some form of merkin. Third corner was some form of core. Fourth corner was alternated each round between mountain climbers and shoulder taps.
Mary: Quick pop corn Mary followed up by a little bit of yoga.
Announcements: CSAUP on Dec 10th.
T-Claps (Recognition): Jellybeans who has been coming out strong since first starting. Keep it up!
Prayer: Woody’s family.
FNGs: None
Warm Up: Quick lap, Good Morning, WMH, Arm Circles, Spinal Rotations, T-Merkins
The Workout: 2 rounds 10 exercises Tabata, 45 seconds on; 15 second rest; DL/Press/Squat barbell complex, Barbarian Swing (mace), Suicides, Bus Driver/Wonder Bra complex (weight plate), Cone facing burpees, Renegade DB Rows, Jump Rope, Squatted DB curl/Standing curl complex, Death March (mace), KB Swing.
Mosey to Basketball court. Game of knock out. Losers must do 10 merkins, 10 squats, 10 WWIIs before returning.
Mary: Good morning, arm stretches, hamstring stretches
Announcements: CPR class 11/21; Volunteer spots still open HS Half.
T-Claps (Recognition): Gump my fellow quinquagenarian
Prayer: PAX running HS Half; Deal with our addictions. Challenge for each PAX to talk to someone about anything they are struggling with.
PAX of 4 celebrated Respect Week with some 4 Corner chest, squats and core. Then we worked with some TRX and Plyometrics
PAX: @Ham, @Gamecock, @Finkle
Warm Up: Mosey around the gym doing a warm-up exercise at each corner with SSHs, Good Mornings, Imperial Walkers/Hillbillies, Mountain climbers.
The Workout: 1st event was Welsh Dragons in the field by the gym entrance. We substituted merkins with J-Lo’s. Exercises were bear crawl 4 steps, J-Lo’s, plank jacks, and shoulder taps starting at 1 and going up to sets of 10.
2nd event was BOMBSL. Since we had 3 of us we did 2 on 1 and one group was the timer running the length of the parking lot and back. 50 Burpees, 100 Overhead Claps or presses, 150 Merkins, 200 big boy sit ups, 250 Squats or lunges to give us well rounded sexy legs!
Mary: light yoga session
Announcements: CPR at Wake Chapel Church 7pm on the 21st. Various races coming up.
T-Claps (Recognition):
Prayer: @Gamecock and M getting away to the mountains so praying for some pickle pounding and homer to marge action :), @Ham looking for at a job change in the future so prayers for that.
PAX: @Finkle, @Warbucks, @Gump, @Sprinkler, @Gamecock
Warm Up: Mosey around the park. @Warbucks had to remind me that we already ran…We did some Good mornings, Willy Mayes Hayes, SSHs.
The Workout: We had two sets of exercises. 11s with mountain climbers and Angle grinders. The Angle Grinders were a real crowd pleaser. Then a mini-dora with no running. Each PAX took turns being the timer doing people’s chair for 25 seconds while the rest of us did 100 shoulder taps, 200 LBCs, and 300 squats.
Mary: Freddie mercuries, American Hammers, Low Slow Flutters.
Announcements: Iliad this weekend, signup on slack, Holly Fest this weekend signup for afternoons needed.
T-Claps (Recognition):
Prayer: @Gamecock’s M traveling back from Boston. @Finkle’s wife work issues.
FNGs: none
Warm Up: normal warm-o-rama
The Workout: Survivor circle. Perform a set of exercises. Vote off the least favorite each round. Gump wanted to vote off people. So much for fellowship! Exercises: Carolina dry docks, dips, lunges, newtons cradle. Second thing was a line up taking turns bear crawling while the others did air presses, arm circles, seal claps. Finished off with some cheddar shredders.
Mary: popcorn Mary
Announcements: Holly fest
T-Claps (Recognition): Woody for making it out to FV
Prayer: Fumunga family friend, Finkle’s wife and school, dauber traveling
FNGs: YES! Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios. Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children. Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up: SSH, IW, Frankensteins
The Workout: Ran to and from Fleming Loop. Stopping along the way for merkins, dips, daisy pickers, squats, lunges. Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary: sprinted to KG shelter just in time when the skies really open up with a downpour. Stretching OYO
Announcements: Sign up for Hollyfest
T-Claps (Recognition): All pax who ran in the rain this morning and Gamecock for picking up the six. Nice job getting in 2.6 miles today men.
Prayer: adoption delays and costs, marriages, UNSPOKEN, new old boss.
YHC took us out. Honored to lead. -Dauber
FNGs: None Warm Up: Lions don’t warm up before hunting. The Workout: used Breach’s big tire. Did and “Indian Run tire flip” around the parking lot. Included a […]