griswold – F3 South Wake

Flocking to the Nest

July 9, 2024/in The Nest /QIC: Fumunga
PAX: @carnival, @Esther, enough, First Blood, Fumunga, Gamecock, griswold, H1N1, Haggis

FNGs: None

Warm Up: Lunges, Side Shuffle, Inch Worms, World’s Greatest

The Workout: Balance Lunges, Calf Raise Squats, Single Leg RDLs, People’s Chair, Chin-ups, Step-Back Lunges, Alternating Side Lunges, Pull-ups, Single Leg People’s Chair, 3-Way Lunge, Sneaky Lunge Walks, Chair Broga, Iso-Toe Lunges, Duck Walks, Calf Raises, Max Rep Pull-ups, Single Leg Bobby Hurley’s

Mary: Stretched out the legs after the beatdown that just occured

Announcements: None

T-Claps (Recognition): None

Prayer: Fumunga’s college friend and his family after losing their father to ALS, Carnival’s daughter Nora as she will be starting a immunotherapy regiment tomorrow, H1N1’s 2.0’s as they will be on a mission trip to Costa Rico

05.07.2024 The Nest 1:4 ratio

May 7, 2024/in The Nest /QIC: Finkle
PAX: @Esther, @Firstblood, @Jelly Belly, Banana Seat, DoubleD, enough, Finkle, Gamecock, griswold, H1N1, Puddles, Sprinkler

Warm-up: SSH, Sir Fazio Arm Circles (forward and back), Cherry Pickers, Good Mornings, Willie Mayes Hayes, Mosey Lap

Main Event: This morning was especially designed to get long reps of several exercises. At each corner of the block around the park we did a 1:4 ratio exercise except for the Berp & Merk station cause that would have really sucked. Corner 1: Berp & Merk which was a burpee with the merkin portion of the burpee increasing each time. Going to 10 so round 1 was a regular burpee, round 2 burpee with 2 merkins, round 3 burpee with 3 merkins etc. Corner 2: Lt. Dan Taylors. 1:4 ratio of squats to lunges all the way up to 10 squats and 40 lunges. The goal was to not be able to feel your legs at the end. Corner 3: Jack Webb, ol’ jack made us do 1:4 merkins to air press up to 10 merkins and 40 air presses. Corner 4: Last but not least was Captain Thors. These bad boys rounded out the morning with a 1:4 ratio of big boy sit-ups and American Hammers. So up to 10 big boys and 40 American Hammers to feel that burn deep down inside.

COT: @Finkle’s brother and family during separation from wife and moving out etc. @Nemo loosing mom to cancer. Prayers for him and the family during this tough time. On going court case that @Enough is part of with NC State Health plan.

5.2.2024 Kenny’s Grave 4 corners

May 7, 2024/in Kennys Grave /QIC: Finkle
PAX: @Esther, @Firstblood, @Jelly Belly, @K I T T Y L I T T R, enough, Finkle, Gamecock, griswold, H1N1, Haggis, Rico, Warbucks

**** @Warbucks was out rucking around spying on us. ****

Warm-Up: Mosey lap, Sir Fazio arm circles, Hillbillies, SSH, Good Mornings, Walkouts

Main Event: Pax got a rock of choice from the rock pile and we went over to the squarish rectangle by the flag pole for a fun time of 4 corners. We did ab exercises at corner 1 with our rocks, corner 2 was a version of wall exercises, corner 3 was a leg station, and corner 4 was a push-up station. Moving around the stations was a real treat. We did bear crawls, crab walks, lunge walks, and duck walks.

Mary: ABC’s (good choice @Griswold) and Pickle Pounders (a @Haggis special).

COT: Prayers for @Finkle’s brother and family, @H1N1’s daughter.

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Stonehenge

April 25, 2024/in Kennys Grave /QIC: Flip Phone
PAX: @Abacus the OG, @Firstblood, @jellybelly, enough, Finkle, Gamecock, griswold, H1N1, KITTY LITTR

FNGs: None

Warm Up:

Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees

SSH (IC) – 10 reg & 10 Double time

Imperial Walkers (IC) – 10

Hillbillies (IC) – 10

Goodmorning (IC) – 10

Willie Mays Hayes (IC) – 10

Mosie to the Rock Pile

The Workout:

Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure.

John Cusack back to the location

3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps. Then 15 Goblet squats in between each exercise group.

Exercises: (Making sure to Squat Hold or V to pick up the six.)

Ground Pounder

Rutrows

Chest Press

Shoulder Press

Curls for the Girls

WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6

John Cusack back to return the Rock

Mosie back

Mary:

Boat Canoes

Outlaws

JLo’s

WWII

Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up

T-Claps (Recognition): None

Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.

411 Reps on 4-11

April 11, 2024/in Kennys Grave /QIC: Fram
PAX: Banana Seat, Butter Milk, Finkle, First Blood, FlipPhone, Fram, griswold, H1N1, Haggis, KITTY LITTR, Ricco

FNGs: None

Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps.

The Workout:

1 – learn one thing about your partner

10 – Reverse Murder bunnies uphill (each)

20 – Wheelbarrow rock flips (each)

30- American Hammers w/ rock I/C (each)

40 – Rock squats (each)

50 – SB burpees 80lbs bag (combo)

60 – Pull-ups (sets of 10 w assist combo)

200 – Double handed rope slams (combo)

Mary: No time

Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet.

T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away.

Prayer: Safe Travels B.S. Unspoken.

Let The Circle Be Unbroken

April 4, 2024/in Kennys Grave /QIC: Nathaniel Hinds
PAX: enough, Finkle, First Blood, Gamecock, griswold, H1N1, Stovepipe

FNGs: None

Warm Up: Sir Fazio Arm Circles, Side-straddle Hops, Various Stretches

The Workout:

CIRCLE #1 = Carolina Dry-docks x10 OMD/OMU, Indian Bear Crawl, Rochamburpees x10, Crunches IC to 20, Lunges x10 each leg OYO, Everests x10 OYO
CIRCLE #2 = Carolina Dry-docks x9 OMD/OMU, Indian Bear Crawl, Rochamburpees x9, Crunches IC to 18, Lunges x9 each leg OYO, Everests x9 OYO
CIRCLE #3 = Carolina Dry-docks x8 OMD/OMU, Indian Bear Crawl, Rochamburpees x8, Crunches IC to 16, Lunges x8 each leg OYO, Everests x8 OYO
CIRCLE #4 = Carolina Dry-docks x7 OMD/OMU, Indian Bear Crawl, Rochamburpees x7, Crunches IC to 14, Lunges x7 each leg OYO, Everests x7 OYO
CIRCLE #5 (Blitz Round) = Carolina Dry-docks x6 OMD/OMU, Indian Bear Crawl, Rochamburpees x6, Crunches IC to 12, Lunges x6 each leg OYO, Everests x6 OYO

Mary: None due to time

Announcements: See Slack

Prayer: Finkle’s daughter regarding a potential job change, H1N1’s daughter with a potential concussion, general injured PAX.

Push & Pull

March 23, 2024/in Kennys Grave /QIC: Gamecock
PAX: enough, Finkle, First Blood, Gamecock, griswold, H1N1, Haggis, KITTY LITTR, Stovepipe

FNGs: none

Warm Up: normal Warm o Rama

The Workout: Partner up with a large rock for both PAX. One PAX starts 30 reps of an exercise and the other takes a lap around the community center. They meet after a time and switch off. Curls, overhead press, squat, ground pounder.

Thing 2: One partner bear crawls and pushes a small rock down the parking lot. Other partner runs to the end and back. Switch spots and repeat. Changes to walking lunges instead of bear crawls after 3 rounds.

Mary: popcorn

Announcements: Q School, 2nd F opportunities on slack

T-Claps (Recognition): all the hulks smashing rocks

Prayer: PAX traveling

Q School – Session 1 2024

March 15, 2024/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Bobby Boucher, Finkle, First Blood, griswold, H1N1, Haggis, Raz, Rico, Stovepipe, Warbucks, Winnebago

12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions

Thanks for attending men!

Golfing Graveside

March 14, 2024/in Kennys Grave /QIC: Fram
PAX: 16-bit, Banana Seat, Breach, Cancun, enough, First Blood, FlipPhone, Gamecock, griswold, H1N1, Haggis, Pumpkin Spice, Ricco, Roz, Rubiks, Stovepipe, Warbucks, Winnebago

FNGs: None

Warm Up: Variety

The Workout:

Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
At Tee off exercise is called and done I/C until all teams throw.
Modes of Travel in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them. Max hole score 10. R/P/S breaks tie (one time)
Winning team picks new hole and tee box. Losing team picks tee off exercise.
Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and Unspoken.

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