FNGs: N/A
Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦
The Workout: The MURPH 💪
1 mile buy in
100 Pull-ups
200 Push-ups
300 Squats
1 mile punch out
Thank everyone who has served our country a little respect goes a long way 🪖
Prayer: unspoken PAX’s
The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.
FNGs: None
Warm Up:
Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
T-Claps (Recognition):
When 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.
Warmup:
EC: Norm, Marky Mark, Mr. Terrific, Boy George
SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x
GMs 10x
The Thang:
Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.
My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!
Seven of Diamonds
Here’s today’s circuit:
Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.
Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.
After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.
Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.
Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.
Mary: Low hold 30-60 seconds, Have A Nice Day!
Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.
Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister
This was a fun Q, always a privilege to lead!
YHC pulled in at 0522 to a parking lot already packed with cars along with tons of election signs. HIM started filing in from EC runs as well. Two from home and others from a 2 mile run. Cotters Boy George was back and happy to be in the gloom. 15 PAX gathered with 2 mins to go. FNG was given the disclosure and we were off.
FNGs:
Spinal Tap (#11 for HSHS Football)
Warm Up:
Run down to corner parking lot
Air squared x20 IC
Windmills x10 IC
Slalom x20 IC
Werkins x20
Mtn Climbers x20 IC
The Workout:
Mosey to short wall across the street in front of school
Box jumps
Seated squats leg lifts
DD’s – diamond dirkens
3sets x 15reps
Mosey over to gradual hill for stack’ems (did somebody really just say like pancakes?)
5 burpees
10 monkey humpers
15 pickle pounders
20 merkins
25 star jumps
Broad jump to 2nd sign (about 20 yards) then run to top, new exercise only at top, run back down, stack’em at the bottom
Bear crawl / Crawl bear suicides
2 parking spots forward then back to start, 4 spots then back, 6 then back
Mary:
X’s and O’s x10
100’s
Australian snow angels x20 IC
Windshield wipers x10 IC
T-Claps (Recognition):
Vistors that typically don’t post. Boy George for making his comeback to the gloom.
Announcements:
ATT run this Saturday, The Mule 3/14
Prayer:
Forceps family, Wallaby and family, Lipsticks sister, Finkles hand from surgery, Fromunga personal stuff, Yosef’s son broken femur, Praise for Gamecocks daughter turning 2
Awesome job today guys! Great to see so many HIM at The Nest. This site has a lot to offer. Thanks for allowing me to lead this morning.
BS Out!
PAX: Norm, Fumunga, Yosemite, 16-bit, Marky Mark, Gamecock, Slots, Martini
FNGs: Not today
Warm Up: Quick lap around the parking lot and then circled up for the following: Good Mornings x 10, Windmills x 10, Daisy Picker x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout: Shelter Workout. PAX in pairs completed the following exercises:
Round 1 – 100 erkins, 200 LBC, 300 squats. PAX one did 10-20 reps while PAX 2 held plank, squat, balls to the wall, or people’s chair. Back an forth until all exercises complete.
Round 2 – 100 dips, 200 imperial walkers, 300 step-ups.
Great job picking up the six and sharing the pain. Plenty of mumble chatter to go around.
Mary: Handled during the workout
Announcements: New AO officially launched this morning
T-Claps (Recognition): Yosemite for taking us out. All those who picked up the six.
Prayer: Fumunga’s coworker who’s son is battling cancer. Fumunga’s personal prayer request. Yosef’s son’s broken leg. Our military in general and specifically the issues surrounding military suicide (thoughts and actions).
Pax of 13 for another Prison Yard workout
Ball Drop, Double D, Puddles, Sprinkler, LED, Fed EX, Dirty Pipes, Pots, Fram, Marky Mark, Oyster, Yogurt,
Breach on the Q
Warm Up: Run to the end of the driveway and then 22 counts of SSH, Frankensteins, and Cherry Pickers.
The Workout: Stations with 1:30 of work and 25 seconds of rest between stations
The Stations:
Tires
hops through tire with a squat
Flips with a Merkin
Ropes
Moving double waves
Double arm up and over
Plates
Shoulder shrugs
Bus Drivers
Jump Rope
Jog jumps
Jump Jacks
Kettle Bell
Swings
Upright row with a squat jack
Pain Sticks
Behind the head squats
Between the leg squats
Sandbag
Stepback Lunges
Calf steps ups
Mary: 37 reps of Merkins for Ball Drops Birthday
Announcements: Travis Manion Event at Bombshell on Friday, Feb 7th
Prayer: Pray for Sprkinler as his dad recently passed and for FedEx as he tries to reconnect with his son
Comment: Time is a very valuable commodity, it should not be wasted as we can only get 24 hrs in a day. We cant buy more or acquire more, so be present and know that when you give someone your time that is a powerful thing.