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5.2.2024 Kenny’s Grave 4 corners

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**** @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.

8 Dark Knights conquered the Dragon at the Nest

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PAX:  @Firstblood, @Haggis, @K I T T Y L I T T R, @Rico, @H1N1, @Griswold @Enough, @Finkle

Q Extraordinare: @Finkle

Event 1: Batman’s -> a fantastic way to kick off.  We did a short little mosey around the park and stopped at the brick wall behind the dugouts. Started with 50 bat wings, 10 sec hold x8 of balls to the wall, 50 overhead claps, 10 sec hold x8 of balls to the wall, 50 air presses, and 10 sec hold x8 of balls to the wall.  Since @Rico was still smiling I figured we would stay for a round of people’s chair.

Event 2: Welsh Dragons (modified) -> in the center field we did 10 sets of 10 bear crawls followed by 1 merkin & 1 plank jack with increasing in number of exercises.  Meaning ending with 10 merkins and 10 plank jacks (in cadence of course).

Event 3: We finished off the morning with 2 circuits of exercises using some of Finkle’s favorite toys.  Cindy and her big sister, a jump rope, exercise cube, exercise ladder, and 8lb weighted exercise ball.  This completed the trifecta.  Exercises for 1st circuits were timer ran around the parking lot, chest press with big sister, curls for the girls with Cindy, WW1’s with weighted ball, roll the dice for your exercise, jump rope, and squats.  2nd circuit exercises were rut rows with big sister, overhead press with Cindy, American hammers with weighted ball, roll dice for your exercise, jump rope, and lunges.  But alas we ran out of time to complete 2nd circuit.

Mary: none

COT: @FirstBlood and decisions about college to attend in fall, praise that @H1N1 didn’t get kidnapped while across the pond in England.

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.

Short term memory loss 4 corners at the Nest

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PAX: @Finkle, @K I T T Y L I T T R, @Rubiks, @Martini

Warm-up: Mosey around parking lot, various warm-up exercises. (can’t remember)

4 Corners: (disclaimer: I admitted that I often forget what exercises we’re doing on the fly)

Each corner was a 10 count of prescribed exercise and then we would stack the exercises.  After first round each PAX picked an exercise.  Completed 4 rounds.  Mode of transportation was jog on the long sides of parking lot and crabwalk, bear crawl, lunge walk on the short sides.

Mary: (can’t remember, lol)

Prayer requests: @K I T T Y L I T T R ‘s co-worker, @Rubiks leading a podcast this weekend, @Gamecock’s father-in-law recovering from brain surgery.

Farkle with Finkle and the Funky Bunch

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Farkle 10000 - Fun Addictive Game! by Tan Zhi Hui

PAX: @K I T T Y L I T T R, @Gamecock, @Finkle, @Pumps, @Sprinkler, @Martini, @Warbucks

Warm-up: Good Mornings, Daisy Pickers, SSH, Frankenstein’s, and Inch Worms

Event 1:  Took a quick Mosey up to the middle school for a round of Bars, Bears, & Dan’s.  This was an oldy but a goody.  Divided into 2 groups.  Group 1 shimmied up the rails on the ramp leading up to the entrance of the school and crawl beared down the stairs and Group 2 was performing Dan Taylor’s.  Those are 1 lunge to 4 squats going all the way up to 10 lunges and 40 squats.

Event 2: Moseyed back down to the pavilion for a game of Farkle.  Most thought I was making crap up as we went but we did follow the rules for 1’s and 5’s.  They were added up to produce how many of a prescribed exercise by the PAX rolling the dice.  If they didn’t roll any 1’s or 5’s they had to take a penalty lap around the park and the next person took their turn.  Lots of fun was had and a little bit of confusion.

Mary: We carried on with another round of Farkle but only called ab exercises.

COT: @Gamecock’s father-in-law is going to have surgery in March and his sister is in the middle of a high-risk pregnancy, @Warbuck’s traveling this weekend, and @Ham’s family in Kenya dealing with civil unrest and area being bombed.

 

M&S 4 Corners at the Nest

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PAX: @Finkle, @Warbucks, @K I T T Y  L I T T R

Warm Up: Mosey around the parking lot, good mornings, Willy Mayes Hayes, Daisy Pickers, Hillbillies
The Workout: We did 2 rounds of 4 corners around the park block with building exercises to 10.  First four corners started with M exercises.  Merkins, Mountain Climbers, Monkey Humpers, Marges to Homers.  2nd round was S exercises.  Side Straddle Hops, Shoulder taps, Squats, and can’t remember 4th one lol.
Mary: Round robin Mary exercises.
Announcements: Travis Manion coming up, Celebrate Fuquay Varina on Oct 1st.  South Wake will have a tent and booth there for recruiting.
T-Claps (Recognition):
Prayer: @K I T T Y  L I T T R fundraising for his new Litter of kids.

SOF training 2nd round

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Air Force activates Special Warfare Training Wing at Joint Base San ...

FNGs: none

MAGGOTS: @K I T T Y L I T T R, @Gamecock, @Pumps, @H1N1, @Warbucks, @Finkle
Warm Up: 10 exercises: mosey, butt kickers, high knees, walking cradles, walking toe touch, sir fazio arm circles, bird dogs, dying cockroaches, front plank, side planks both sides.
The Workout: 10 rounds of 1 minute plank holds and 10 army grade push ups.
Mary: LBCs, CBLs, American Hammers, Freddie Mercuries, lower back stretches
Announcements: Derek Davis at end of the month, stay hydrated
T-Claps (Recognition):
Prayer: PAX traveling, Jeff and Hannah White (Mr. and Mrs. K I T T Y L I T T R) adoption process.

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.

Gettin Booty

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Due to having a wonderful stress fracture across my ankle bone I get to wear a fantastic aircast boot for 4 weeks…

FNGs: None

PAX: @Finkle, @K I T T Y L I T T R
Warm Up: Good mornings, daisy pickers, Sir Fazio Arm circles (f & b), imperial walkers, hillbillies, followed by Michael Phelps.
The Workout:

Since running is not in my forte right now we were pretty stationary.  We started off with some fantastic bear crawls in the parking lot and stopping at each stall we did 10 merkins down five stalls and then 10 merkins on the way back with crab walks.  We repeated this with American Hammers.

Next stop was over at the block wall for a round of California Rolls.  This was @ K I T T Y L I T T R’s favorite as we got to do 10 irkens followed flipping over to do 10 dips and repeating all the way down the wall.  It took a while to complete this with only 2 PAX present.

Last, when I did a round of exercises with my kettle bell while @K I T T Y L I T T R took a lap around the block at Falcon Park.
Mary: LBCs, low slow flutter, dying cochroaches, reverse LBCs.
Announcements: none
T-Claps (Recognition):
Prayer: Prayer for @Finkle’s ankle and annual review at my job this week, @K I T T Y L I T T R is part of a men’s retreat with church this weekend and looking towards spiritual growth.

Speed Work at the Nest

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FNGs: none

PAX: @Finkle, @Gamecock, @K I T T Y L I T T R
Warm Up: SSH, quad stretches, toe touches, daisy pickers, other stuff
The Workout: In the top field we did sprints, butt kickers, high knees, crossovers, 8X.  At the end of each sprint we did a prescribed 10 count of either merkins, mountain climbers, squats, lunges, calf raises, SSH, irkins, derkins.  Then we ran around the block and up to the middle school front steps and shimmied up the hand rails one PAX at a time.  The others were doing a called exercise by the PAX going up the hand rails.
Mary: Low slow flutter, box cutters, LBCs, and have a nice day.
Announcements:
T-Claps (Recognition):

EC: Gamecock and Finkle
Prayer: can’t remember.