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Decent Scenery

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We got the privilege of sharing the track with run club today as we tackled some speed work.
FNG’s: none
Warm Up: Windmills, Imperial Walkers, Hillbilly, Good mornings, Leg swings
The Workout: 2 laps mosey, 2 laps w/ 100m strides, 100m recovery. 2 laps w/ 200m strides, 200m recovery. 2 laps w/ 300m strides, 100m recovery. 1 lap of 400m strides. Then we went back down the ladder in reverse. Most of us got nearly 5 miles.
Mary: Variety of stretching (cobra, runners, downward dog, pigeon, etc)
Announcements: Stubs meal trail still up. Town of HS may need help with July 5th event.
T-Claps (Recognition):
Prayer: Pax who are injured, in recovery, hurting. YHC some skin cancer to be removed.

Allergic to Dragons

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FNGs: none
Warm Up: regular warm o rama
The Workout: Tour of Fuquay. Start with walk like an Egyptian to wake up our legs. Then a mosey to Ashbury park for a circuit of exercises. Step ups, Turkish getups, dips, irkins, bunny hops. Mosey to centennial park for Welsh dragons across the field. Mosey back to falcon Park for Mary.
Mary: e2k, dying cockroach, box cutters, plank hold, poopeaters
Announcements: none
Prayer: Finkle daughter, stubs, Boy George’s move

Boulder work

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FNGs: none
Warm Up: usual warm o rama with some surprise merkins
The Workout: Circle to with your rock and played survivor with a set of 5 exercises, 15 reps each, and a rotation sheet each exercise. Ruh rohs, curls, triceps extension, skull crushers, overhead press. The least favorite exercise (not PAX, that’s just hurtful) got voted off each round. Didn’t help that Fram choose a boulder.

Over to the dugout for some bar hangs. 6 saw who could hang the longest while the other 6 “cheered” them on doing amrap squats.

Mary: Popcorn Mary with some upper body stretches.
Announcements: June challenge, lipstick meal train, run the Quay
T-Claps (Recognition): 7 for EC. Great showing!
Prayer: Dahmer’s family members, FedEx kids graduation, stubs family

Sound the Alarm 🚨

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FNGs: none
Warm Up: small lap and warm-o-rama
The Workout: 11s on the WCPSS middle school steps with merkins, squats, and bear crawls in between. They were starting to test the fire alarm near the end. To avoid suspicion of two grown men crawling around the school in black outfits, we obviously ran away. At falcon hut, alternating amrap exercises with the other doing wall sits out plank good for a minute. Irkins, split lunges, dips.
Mary: lbc, box cutter, meat gazers, e2k
Announcements: cletus convergence
T-Claps (Recognition): Finkle for EC
Prayer: Gamecock traveling, SMR

The Nest is the new Disney

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FNGs: none
Warm Up: SSH, Hillbillies, Good Mornings, Fozio Arm Circles / Seal Claps / Overhead Claps. Penalty burpees were waved in light of today’s workout.
The Workout: Falcon Park has a baseball diamond. But today we used the whole park for our 7 of diamonds. One exercise performed at each corner, switching the exercise every round. Starting with 7 count and increasing by 7 each round. It went like this:
– Round 1 (performed 7 times at each corner): burpees
– Round 2 (performed 14 times at each corner): merkins
– Round 3 (performed 21 times at each corner): squats
– Round 4 (performed 28 in cadence times at each corner): LBCs
(Round 4 was performed in the parking lot with karaoke on the long sides. Someone said they felt like a princess and that The Nest was the new Disney AO.)

We then mosied over to the picnic shelter for Urkins / Durkins / Dips and People’s Chair. 3 rounds.
Mary: Popcorn Mary followed by some quick yoga.
Announcements: Jan 17th day of service.
T-Claps (Recognition): Finkle and Gamecock for taking me around their EC route.
Prayer: Kosher’s uncle Frank. Finkle’s family friend, Edna. PAX continuing to heal.
Moleskin: I’m going to steal a thought that Martini brought up at COT.
We have a limited number of days left on this planet. The average life expectancy is 78. You can do a calculation based on that to determine how many waking hours you have left (on average).
For me, 78-38=40. 40x365=14,600. 14,600x0.67=9,782.
So I have about 9,782 waking hours left, on average. This can help put things in perspective. Of course, no one is guaranteed tomorrow. We are seeing that every day.
All the more reason to make the most of today.

Bad form burpees according to the FV J. Larsen Creeper

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FNGs: none

PAX: @Pumps, @Florence/Flojoe, @Warbucks, @Finkle, @Sprinkler, @Pots, @Sunshine, @Gamecock, @Martini
Warm Up: Mosey over to the basketball courts.  Followed by SSH 20 count in cadence, 10 walkouts, 10 good mornings in cadence, and imperial walkers 10 count cadence.
The Workout: I was a good boy last year, so Santa got me some new F3 toys to share.  We had 5 different stations and broke up into 2 teams of 5 and 4.  The stations were the “dice of death”, slam ball, jump rope, agility and sprints, and the battle rope.

While one group was the timer at the dice of death doing burpees, squat jumps, lbcs, SSH, and other various activities the other team was doing the other stations and then we would switch after three exercises were completed with the dice.  We did 4 rounds.  Little did we know that that morning in the gloom we would be come the talk of the town.  Apparently, our friend James Larsen videoed us doing burpees and wanted to give some critique on Facebook all the while it became a fantastic PR stud filled stunt for F3 in Fuquay.  It’s too bad we didn’t give them the full show with some pickle pounders and monkey humpers…James my friend, if video taping guys working out at 5:45 in the morning is your thing come back next week for some great footage!
Mary: Merry go round.  Thanks @sunshine for the monkey humper addition in cadence to 30 lol.
Announcements: Q source happening on Wednesday evenings at 6:45.  check slack for details.
T-Claps (Recognition): Special recognition to the Larsen Creeper for his award winning video footage.  https://fb.watch/amCz6mhtUj/
Prayer: Several job interviews, Sprinkler and family, Pots’ dad recovering from covid, and Pots’ cousin with tumors and treatment for them.

Two Chilly Penguins

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It’s freezing out there. The Nest saw two cold flightless birds this week.

FNGs: none
Warm Up: Normal warm-o-rama
The Workout: 2 rounds of 4 corner stack. Pushups, jump squats, Turkish get-up, Carolina dry docks. Squats, lunges, Frankensteins, duck walk.

Finished up spelling penguin with our exercises. Pickle pounders, E2K, nine inches, ground pounders, underdog, irkins, high kNees.

Mary: 6 rounds of core exercises
Announcements: MLK day of service
T-Claps (Recognition): Finkle for braving the cold and EC
Prayer: Finkle’s class, praise for Gamecock’s wife test.

Too early for the mojo

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YHC first Q at Disney, after a challenge laid down by UTI. Always good to spread out the misery. I’m in!

FNGs: none
Warm Up: warm-o-rama, the usual stretching and arm waving
The Workout: Fellowship mosey to the high school parking lot. Start with a means of travel and exercises at each parking row to the end of the lot. Then suicide mosey back. The rounds included: lunge walk and lunge hop, suicides, Frankensteins and squats, suicides, crab walk and crab cakes, suicides, duck walk and star jumps. Indian run back to the parking lot.
Mary: Wheel of misfortune, one PAX in the middle doing 10 burpees as the timer. Other PAX rotate around the circle doing core stations. 3 rounds. Finished with some light stretching of the inner man meat. Too much groaning in the dark for my taste.
Announcements: no big events coming up. Merry Christmas!
T-Claps (Recognition): All PAX for getting out of your warm bed.
Prayer: Reach out to friends and family, school violence prayers for students, Gamecocks wife and her exam

Christmas Morning at 2.0 Workout

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FNGs: None – all experienced PAX here
Warm Up: See the plan image – Home Alone style
The Workout: See the plan image – Home Alone style

The synopsis is that we walked through a typical Christmas morning and did workouts to represent the different phases.  This workout was dreamt up by HeatWave himself and he took the lead on some of the workouts too!

Mary: See the plan image – Home Alone style

Announcements:  Check the local websites – lots of Christmas Parades around over the next few weekends.

T-Claps (Recognition):

Prayer:  GoldenGlove asked for prayers for his Uncle Jimmy who has Covid.

That last burpee completes me

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FNGs: Nope
Warm Up:
SSH, daisy pickers, arm circles, mtn climbers, merkins
The Workout:
We took 3 laps around the park, stopping for burpees at the half way point between corners (increase to 6 then back to 1) and 3 sets of 10 exercises at each corner.
1st half exercises: rotated between 1)shoulder taps, monkey humpers, LBCs and 2)merkins, squats, LSF
2nd half exercises: rotated between 1)dips, mtn climbers, american hammers and 2)carolina dry docks, lunges, freddy mercury
1.5 miles were covered, 42 burpees and 360 exercise reps were completed.
Mary:
Various stretches
Announcements: See Slack, BRR Sign-up on 12/6. #fuquaymafia
T-Claps (Recognition):
Prayer: Gamecock upcoming travel