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Pyramid Scheme

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Crisp morning at The Nest, and we have the falcon hut back! We missed it so much we spent the whole time in there. Also it was wet everywhere else.

FNGs: none
Warm Up: merkins, daisy pickers, windmills, ssh, sir fazio arm circles, Frankensteins
The Workout: Start out with a classic 123 Dora with merkins, lbcs, and squats. Runner went around the field. Then went to a pyramid with 5 rounds building them dripping reps (123454321) with irkins, derkins, dips, box jumps, lunges.
Mary: longer Mary with the exercises not limited to abs. Poopeaters, burpees, Freddy mercury’s, LBC, sneaky lunges, people’s chair, honey to Marge exicon.
Announcements: hollyfest
T-Claps (Recognition): all the dudes fit coming out
Prayer: Finkle’s back, Floyd to be responsive to testimony

Abs and asses

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YHC has been absent a lot recently due to the half marathon training plan I’ve been following.  Thursdays, however, call for ab work so I figured why not lead an ab-centric workout this morning and share with everyone else.  I also know that glutes are one of our most neglected muscles during our typical beatdowns so I figured I’d throw in a couple exercises that focused on them to round out the workout.

FNGs:

None

EC:

Gamecock

Warm Up:

A quick lap around half of the parking lot and then in to the pavillion

SSH x20 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Daisy Pickers x10 IC

Windmills x10 IC

The Workout:

One of my favorite ways to work abs is in a Tabata workout so that’s what we did today.

40 seconds work/20 seconds rest.  6 times through these 6 exercises

LBC

Sleeping Hillbilles – switch sides half way through

Zebra Kicks

War Hammers

Box Cutters

J-Los

Mary:

Very little time for Mary at the end so we did a set of 20 squats and 10 merkins

Announcements:

Holly Fest on 10/30

HSPC Goggins Challenge starting on Friday.  See Slack for more details.

Prayer:

Gamecock’s wife studying for a certification for work

 

Really sorry about not setting my alarm earlier this week but very glad to be able to lead this morning.

 

010000

Gooey Pound Cake

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It’s been two years with F3 and it all started at the Nest. I’ve recreated the first workout as best as I can remember. I’m grateful for this group if men and the way it brings out the best in us. Celebrated with pound cake and brownies for 2F.

FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: One group runs two short parking lot laps as the timer while the other groups work stations. Round 1 stations, dips, rope with underdogs. Round 2, broke back merkins, rope with lunge walk. Finished as a group with a full park Indian run.
Mary: 5 min of round the circle pax choice abs
Announcements: holly fest sign up, csaup
T-Claps (Recognition): all those that showed the extra effort even when you had a reason not to.
Prayer: thankful for F3, wives and family

When Cooper brings apple turnovers to Kenny’s Grave

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PAX: ,

FNGs: none

PAX: @Gamecock, @Finkle
Warm Up: Lap around the ball fields and incorporating high knees, butt kickers, and karaoke’s.   Next we did good mornings IC, Yoga stretches, Michael Phelps, and elbow over your head stretches (whatever those are called)
The Workout:

Started off with 5 sets of Coopers around the main parking lot.  These little devils are simple in theory but give you a good full body workout.  We ran around the main parking lot 1x each round and followed the lap with 10 big boy sit ups, 10 merkins, 10 squats, and 10 burpees.  Then next round same thing decreasing by one each time.  We did the 5 sets and took a brief intermission (if that’s what you want to call it) and did apple turnovers down the parking lot.  These are bear crawls for three parking spots, then crab walks for three spots all the way down.  Last we typewritered our way back with fast feet.  Did another round with bear crawls and crab walks followed by a lunge walk.  Once our break was over we went right back into 2 more rounds of Coopers.
Mary:  ABC’s and calf and quad stretches.
Announcements: Holly Fest coming up on 10/30 and Brute CSAUP on 10/16
T-Claps (Recognition): @Gamecock for making it happen with EC this morning.
Prayer: @Gamecock’s M is going out of town this weekend so traveling mercies and R&R for her.

Worm Porn in the woods

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YHC hasn’t been to Kenny’s Grave in a while so one way to get back…sign up to Q. One pax had to be lost since he lives in 12 Oaks and another had a air boot on. I thought how would he keep up, well he did. Here’s what we did.

Warm up
Loop track
Good mornings
Michael Phelps
Sir Fazio
Air squared
Merkins

Wood trail run pyramid
Every other lamp do exercises
Moves to each set: high knees, butt kickers, caioca, slides
2 Turkish getups
4 Jump squats
6 Freddy Mercury IC
Next light (s)
4,8,12 reps
6,12,18 reps
8,16,24 reps
10,20,30 reps
Reverse everything back to start
*Laid down besides some worms getting it on for some FMercs.*

Dugout
Dips and knee tucks 2 rds x10
Step ups and pull ups 2 rds x7

Mary
Box cutters
H2H
Pretzels
Superman

Prayers
Finkles boot and X-rays come back showing healing, Dawgpound health as training for HSH, Gamecock parenting while M in training, YHC family kids health, pandemic

It was great getting back to South Park. T-claps to Finkle getting in 1.4 miles in a air boot. Great work men!

BS Out!

It’s Go Time at the Nest

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FNGs: None

PAX: @Gamecock, @K I T T Y L I T T R, @Finkle, @Florence/Flojoe, @Poop Eater
Warm Up: No mosey but circled up for a round of exercises in cadence:
The Workout: I found a new toy to bring joy to all those lucky PAX who showed up for a beat down at the Nest.  It’s an interval timer app for my phone.

We did 1 minute intervals of workout followed by 20 seconds of rest doing 6 exercises in each round for 5 rounds.  Those were mountain climbers, alligator merkins, squats, dips, monkey humpers, and Freddie Mercuries.  By round 5 we were spent.  39:40 of unadulterated work.
Mary: Included in our interval workout
Announcements: Holly Fest sign ups, Brute CSAUP 10/16/21
T-Claps (Recognition):
Prayer: @Finkle’s foot, @Gamecock’s M is starting new HR coursework, @Florence/Flojoe’s sick friend.

Rock pump’in but no jump’in

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Pax: @Martini, @Gamecock, @Finkle

FNGs: none
Warm Up: Sir Fazio Arm Circles F/B IC, Michael Phelps, SSH x20 IC (poor attempt on my part with a boot on), Hillbillies x10 IC, Imperial Walkers x10 IC, Walkouts x5 OYO.
The Workout:

Event 1: Rock work 4 sets of 10

  •  Colt 45’s
  • Rock Merkins (10 each side, very nasty by the 4th set)
  • Skull Crushers
  • Bus Drivers
  • Rut Rows

Event 2: Deck of Death

  • Spades = Squats
  • Clubs = Shoulder Taps
  • Hearts = Crab Cakes
  • Diamonds = Dips
  • Jokers = all 4 suits x10

Mary: We ended up playing cards instead…
Announcements: Brute and Odyssey CSAUPs, Holly Fest, Fuquay downtown event on Sat.
T-Claps (Recognition): EC- Gamecock and Martini
Prayer: Southern Wake Academy lost a student yesterday and students and staff need prayer (@Finkle’s M is a school counselor there).  @Martini and issues at work.  @Gamecock’s M is going to be doing a certification course in a couple weeks.

Game Night, er, Morning at the Nest 8/31/2021

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PAX:

PAX of 2 for a Q on short notice. I saw that no one had signed up as of the day before, and so I took the opportunity to explore an idea I had. A twist on an old classic, the Deck of Death.

FNGs: None

Warm Up: Quick run down to the wall at end of parking lot and back; Good Mornings x10; SSH x10; Sir Fazio Arm Circles forward and back x10; Seal Claps x10; Imperial Walkers x10; Hillbillies x10

The Workout:

YHC presented a normal-enough looking deck of cards for what appeared to be the basic Deck of Death. I announced the following 4 exercises:
♣ Clubs – Dips in cadence
♥ Hearts – Monkey Humpers in cadence
♦ Diamonds – World War IIs
♠ Spades – Side Straddle Hops in cadence

PAX took turns drawing a card and then counting that exercise. Baaasic

Gamecock got us rolling and drew a face card from the US Flag deck. [I made sure to stack a few normal playing cards at the top of the deck so as to avoid suspicion.]

I drew a face card. Gamecock drew a face card. I drew a face card. Gamecock drew a face card.

[Ok, weird, but not fishy.]

At some point, Gamecock comments that this is starting to feel like a Pinochle deck. He explains what that is, and I laugh.

The first non-playing card to be drawn is a Munchkin Pathfinder card [full disclosure: I’ve never played Munchkin Pathfinder. Received it as a gift 4-5 years ago and haven’t so much as opened the box until I started prepping for this workout and needed cards that were the same size as my playing cards]. We run down to the wall and back

And now Gamecock is suspicious.

The game continues, as we uncover all the face cards and 10s, as well as cards from Monopoly Deal, Monopoly Deal Millionaire, and Phase 10.

These non-playing cards yielded the following exercises:
Monopoly Deal – Durkins on the curb x10
Monopoly Deal Millionaire – Urkins on the curb x10
Phase 10 (all Wild cards) – Drawer’s choice x10

Total workout: 340 reps + 6 runs to the wall and back

Exercises included:

  • Dips in cadence (x2) x10
  • Hearts – Monkey Humpers (x2) x10
  • Diamonds – World War IIs x10
  • Spade – Side Straddle Hops (x2) x10
  • Munchkin Pathfinder – run to the wall and back
  • Monopoly Deal – Durkins x10
  • Monopoly Deal Millionaires – Urkins x10
  • Phase 10 Wild cards – Dealer’s choice x10

 

Mary: 52 LBCs (because cards)

Announcements: Nothing new
T-Claps (Recognition): Thanks for coming out, @Gamecock.

Extra miles at KG

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FNGs: none

PAX: @Finkle, @Gamecock
Warm Up: We were already warm from EC
The Workout: Ran 3 miles to train for BRR.
Mary: LBC’s, reverse LBC’s
Announcements: none
T-Claps (Recognition): none
Prayer: @Gamecock’s family, Afghanistan situation.

Another Trip Around

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FNGs: None
Warm Up: warm-o-rama
The Workout: Ascending Underdogs on the playground swings to 10 reps. In-between reps we took a lap around the parking lot island doing either plank typewriter, fast feet, crab walk, or straight merkins. Last 10 min was lower body yoga for my weary brr legs.
Mary: LBC, dying cockroach, boxcutters, American hammers
Announcements: none
T-Claps (Recognition): HIM
Prayer: strength and focus to overcome our weaknesses