FNGs: Welcome Rhubarb!
Warm Up: normal warm-o-rama activities
The Workout: Tabata style with 4 pairs of supersets. 20sec on, 10sec rest, for 18 rounds and 4 sets.
SSH and walkouts, mountain climbers and rotating planks, daft punk and merkins, high knees and squats
Mary: no time for Mary
Announcements: races upcoming
T-Claps (Recognition): Rhubarb and Abacus for EC
Prayer: Gamecock for parenting patience
FNGs: None
Warm Up: Mosey around the parking lot. Circled up for: 10 sir Fazios (F/R), 10 O/H claps; 10 seal claps, 10 imperial walkers, 10 HB; 10 Don Quixotes, 10 Daisy Pickers and then 54 SSH in cadence. That’s a boat load of jumping jacks.
The Workout: Mosey to brick wall at end of parking lot. Each PAX did a 10C of seated chair. Side step L-R halfway down parking lot. 10 merkins. Side step back to wall R-L. More group count people chair. Jog backwards to halfway parking lot. 10 merkins. Jog back to wall. Got to the wall and needed a taller wall for the next exercise. Mosey to brick wall by ball field. BTTW each pax did 10c. I love that some people count faster than others. Mosey to home plate on ball field. Two pax bear crawled to first base than to second base while other two pax bear crawled to third base and met up at second base. From there we all lunged to with third or first base. Bear crawl/alligator walk from first to home or third to home. Got a little sandy. Went to the dug out for 10 dips on the bench. Got to a bleacher for some erkins. BTTW again. Stopped by the bubbler for a refreshing FV water sip and moseyed to the picnic tables in the shelter. Up and over all four picnic tables both feet touching. Rinse and repeat. Tried not hitting our head on the low ceiling. 10 derkins (D is for down – thanks Warbucks) on the picnic table. Mosey to swing set. 10 pull-ups (modified for YHC). Grabbed the sidewalk for alternating prisoner squats and stair climbers 4 sets completed. 54 total reps. Got to love getting old. Mosey to the parking lot for Mary. Grabbed some Pandora.
Mary: lots of stretching, yoga….listened to some Bee Gees and other performers from the 70s who brought their groove at Studio 54. H2M for good measure
Announcements: F3 Picnic; Warbucks last day collecting snacks for staff at hospital in honor of his child.
T-Claps (Recognition): All the PAX raising each other up making us all better
Prayer: Anniversary of Warbucks’ kid in heaven; Gamecock and his in-laws watching their daughter; Kitty Littr and his wife on their journey adopting two kids in Taiwan. Unspoken. YHC led us out. Dauber shared some words of wisdom about the importance of fellowship and giving 100%.
Met up with Fumunga cruising through FV preparing for BRR as we all continued catching up in the parking lot.
Thanks for sharing in my 54th birthday 🎂
Honored and privileged to lead men. – Dauber
FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout:
6 PAX moseyed over to the Middle School steps. We broke into 1s (Breach, Pumps, and KITTYLTTR) and 2s (Abacus, Warbucks, and Cupid). 1s climbed up the rails while 2s did dips and lunges. Switched. 3 sets.
Then PAX moseyed over to the baseball field for a wild game of Wiffleball. Bats were flying after the wiffleballs popped up by my daughter’s pitching machine. Homer = getting the wiffleball into the grass. Sticking to our 1s and 2s, if a team hit a homer, the opposing team had to do Balls to the Wall along the backstop while the home run team ran the bases sprinting to 1st, karaoke to 2nd, back pedal to 3rd, and karaoke to home plate. If a team didn’t get the homer, that team had to crab walk to 1st base and back pedal back while the opposing team enjoyed some shoulder press squats (don’t know the real exercise name). Humble brag: YHC’s team won the game 5 to 3. Props to Cupid and Warbucks! Hit the batting cages Breach, Pumps, and KITTYLTTR!
Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, Freddie Mercuries, LBC, Pickle Pounders, downward dog
Announcements: South Wake picnic July 30th
T-Claps (Recognition): YHC is celebrating his 8-year anniversary with the M today.
Prayer: Praise God for 8 years with M. Prayers up for the unspoken prayer.
Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.
YHC pulled in just in time to hit the crapper and get things started at 0530. We had 5 total PAX ready to roll but not sure what they had coming for them. Here’s what happened at The Nest.
Warm up lap around the block stopping at corners
SSH’s x20 IC
Windmill x10 IC
Merkins x20
Prisoner squats x20
Girl fight x15 IC
Over to the school ramp
Crawl bear up the 3 ramps then rail slide down
Reverse: bear crawl up and rails down
Go to the stairs for some wheelbarrow merkins. A crowd pleaser. Rinse and repeat.
Indian run down to baseball field
Mosey to the diamond
Vicious circle – PAX in a single line starting at home plate. Lunge around all the bases. Man in the back moseys to mound, performs 5 burpees, then returns to front of line. Next man up.
Balls to the fence 50 count
Same thing with bear crawl around the bases. At mound do 10 star jumps.
Wall sit 50 count
Same thing with frog hop. 10 side to side merkins.
Mosey up to shelter to start Mary
Side planks with feet on bench, switch sides
Pretzels
X’ s and O’s
Reverse LBCs
Pickle pounders
American hammers
J-Lo’s
Announcements go to slack.
Prayers travel, injured pax, Stubs, Lipsticks M
It’s been a minute since I’ve been at the Nest. This is a great AO and need to visit more often. Appreciate you all sticking with me on the crazy exercises I call. Great job!
BS Out!
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
FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hill Billies, Sir Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to “That Hill™” and held squat at the bottom while YHC laid out the plan. PAX would run to the first intersection, perform an exercise, run to the top of the hill, perform another exercise, run back to the first intersection, perform and exercise and then run back to the bottom and squat hold.
• Round 1: merkins, squats, big boy sit ups
• Round 2: mountain climbers, side lunges, LBCs
• Round 3: shoulder taps, forward lunges, low slow flutter
• Round 4: merkins, merkins, merkins
• Round 5: squats, squats, squats
• Round 6: big boy sit ups, big boy sit ups, big boy sit ups
After this, we moseyed over to Good Will and held People’s Chair with a 10 count down the line for a total of 70. Rinse and repeat for a total of 3 rounds. Then back for Mary.
Mary: Popcorn Mary and a little yoga to finish things up.
Announcements: 3 Alarm is back home. Send some encouragement his way.
T-Claps (Recognition): All of those that got up before the butt crack of dawn this morning to get it done. Keep the momentum going!
Prayer: Bobby Boucher’s wife’s job, Nemo and his son traveling.
Moleskin: I’ve yo-yoed a bit over the past few months, gaining momentum and losing momentum. If I’ve learned anything, it’s that it’s much easier to get up at 5am and go work out if you’ve built up that consistency. That means it takes a good week or two of dedicated fart sack avoidance to get in the groove. If you’re already in that groove, awesome! Keep it up! If you’ve fallen off the wagon (as I have), dedicate yourself to getting up and getting out there. Stick with it and you’ll be back in the groove before you know it.
FNGs: N/a
Warm Up: 2 for EC. A quick mosey around the parking lot and circle up for side straddle hops, good mornings, imperial walkers, hillbillies, arm circles forward and reverse, and Michael Phelps.
The Workout:
Dora -pickup 6 after each
100 Australian mtn climbers on wall, other Pax runs a lap then switch
200 split lunges, other pax does a dead hang for as long as they can then switch
300 shoulder taps, other Pax sprints down and Moseys back to switch
Interval Circuits 20 seconds on, 10 seconds off
1 Chest – irkin, jump rope, Derkin, jump rope 2 Legs -prisoner squats, mtn climbers, star jumps, mtn climbers
3 Shoulders -Dry docks, jab cross, bttw, jab cross
4 Back -Superman pull downs, jump rope, homer to marge, jump rope
5 Biceps -Bicep merkin, mtn climbers, Bicep merkin, mtn climbers
6 Triceps -dips, jab cross, dips, jab cross
Mary: around the horn Ab work and ended with stretching
Announcements: upcoming runs
T-Claps (Recognition): KITTY LITTR made his return to the gloom
Prayer: H1N1 took us out
FNGs: Welcome Paradiddle!
Warm Up: Nice 36 degree morning, so I decided to keep us moving steadily for the entire workout. Mosey around the parking lot and then triangle up for Side straddle hops, Arm circles forward reverse, Seal claps, Daisy pickers, Imperial walkers and Hillbillies.
The Workout: 3 man Dora, I went solo and let the other two Pax stick together and use the higher of their two rep counts:
Dora 1 – jog down and back for the timer: 100 squats, 200 merkins, 300 LBCs, 400 jump rope
Dora 2 (modified some counts due to time)- bear crawl down, jog back for the timer: 100 chair kicks, 200 reverse kicks, 200 front kicks, 100 jab cross combos all together
Mary: Low slow flutter, Mtn climbers, Homer to marge, American hammers, and LBCs
Announcements:
T-Claps (Recognition):
Prayer: Kitty Littr took us out
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
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