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Helping Fumunga Lose The Vacation 15 lbs

/in /QIC:
PAX: , , , , , ,

PAX: Fumunga, Gamecock, Banana Seat, Yosemite, Finkle, Norm, Buttermilk

7 PAX met in the Nest with ~98% Humidity with no mosey in sight.

Warm Up: 2 Laps around the Parking Lot with dynamic stretching.

The Workout: 25 Seconds on; 5 Second Rests

Round 1: Bobby Hurley’s, Deconstructed Lower Burpees, Side Shuffles, Goofballs, High Jump Knee Tucks; Repeat 4 times

Round 2: 180 Squat Jumps, Mountain Climbers, Switch Lunges, Crap Kicks, Full Burpees; Repeat 4 times

Round 3: Straight through Round 1 and Round 2

Mary: 25 seconds on, 5 second rest
Rising Flutter Kicks, Rockers, Toe Touches, Heel Taps, WWI, Slow Scissors, Freddy Mercury’s, WWI

Announcements: Mulch, 10 Year F3, Emphasized Pikachu’s Announcements on Slack

Prayer: Those that have recently lost love ones, Gamecock’s 2.0 due in November, Fumanga and his M.

Ultimate in the Pit

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Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.

FNGs: Puberty & Do-si-do – welcome men!
Warm Up:

SSH x10

Daisy pickers x10

Sir Fazio Arm Circles x10
The Workout:

Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:

Not tonight
Announcements:

RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):

FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:

Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.

Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.

Third Time’s Charming

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Warm Up:
Mosey round the school
Walking sumo squats, hands up, then out
SSH
Morrocan Night Club
Side leg lift
Imperial walkers

The Workout:

Burpee progression – 2s, then 4s, with short runs in-between. Start with burpees, halfway across the lot, burpees, run the rest, burpees, then run back to start
Regular
Double Merkin
Tuck

Ab pulse-ups (stretched out, arms and legs come up about 1ft)
Rinse & repeat burpee progression

Merkins, 5sec up/down for 3, then 3sec u/d for 3, then 1sec u/d for 4
Squats to same tension cadence
Down dog shoulder press to same cadence

Combatives:
Review of side kicks from last week
Learn roundhouse kicks
(Pivoting so your base heel points toward the target is crucial!)

Mary:
Side crunches
Sit-up twists
Pax call out an exercise:
Boat canoes (super slow, courtesy of Banana Seat)
Xs and Os (Yosemite)
One-legged homer-to-marge (Norm)
Toe touches (Martini)
Break dancers (Shredder)
And I can’t for the life of me remember what Mr. Terrific wrapped us up with!

Announcements:

Keep an eye out for the June challenge announcement. Hint: it’ll be called “RUNE”

Prayer:

Mr. Terrific’s job search

Sheepdog 5/1/2020

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FNGs: none
Warm Up: loop around the school then some traditional F3 favorites; SSH, Sir Fazio your arm circles, , Moroccan night clubs, Frankensteins, toe taps.
The Workout: Transitioned to three sets of merkins and squats. Slow down the fast up. Moved to combat with some punch, elbow, knee strike combinations, then some block/strike combinations.  Sprinkled in some more squats, lunges, jump squats, and star jumps and we had ourselves a good time.
Mary: Capoeira push-ups, Crabcakes, LSF, and box cutters.
Announcements: welcome back into the gloom for many. Felt really good to see everyone out.
T-Claps (Recognition): Gump for making sure we got back at it.
Prayer: F3 Pax during this time, families, jobs, and t-claps to those who are going above and beyond right now.

So about that deck of cards…

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FNGs: BB
Warm Up: Mosi around parking lot, circled up for 25x SSH IC, 10 Daisy Pickers IC, 10 Windmills IC
The Workout: 52 Card deck that was stacked + 2 Uno Draw 4 cards to spice things up.

Clubs = marionnettes/WWI’s/reverse LBC’s, LBC’s

Spades = squats

Diamonds = dips

Hearts = merkins

Draw 4 = all 4 exercises 4x

Joker = 11 delegated exercises
Mary: She was there the whole time and then we went for another Mosi around the baseball fields.
Announcements: 16 – Bit is hosting a virtual AO on Facebook Live.
T-Claps (Recognition):
Prayer: Finkle led prayer, Yosemite (job prospects), COVID-19 stuff, Finkle (Uncle with pneumonia, cousin with fever and flu-symptoms…both out of state)

Yosemite Kringle

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YHC got in from the airport a little after 0100 and, according to Garmin, got 3 hours and 55 minutes of sleep before getting up and heading to Holly Springs to lead this below-freezing ramble.  Knowing that there were three planning 5-mile EC I was curious how many would actually show up.

Much like the DPG that ran last week we were having staggered starts with 5-milers leaving around 0600 and the 3-milers heading out around 0625.  Let’s see how it went.

EC: Yosemite, Warbucks, Martini

FNGs: This is a joke today, right? I didn’t even want to go out in this, let alone someone new.

Warm Up:

The same warm up was done for both groups.

SSH x10 IC

Frankenstein x10 IC

Hip openers x10 IC

The Workout:

At 0600 and after being told to watch the ice, each PAX began Forward Foot Flops (FFF’s) OYO.  Some started by putting their left foot first, followed by the right, and then back to the left.  Others went right, then left, and then back to the right.  Rinse and repeat x6000+ times (individual results varied based on milage).

Once the first group was gone YHC climbed back in to his warm vehicle to pass the time.  The devil on my shoulder started suggesting that, if no one else show up, maybe I should just say in there until closer to 0700 and then just run in a circle until the runners get back.  Luckily Sprinker showed up to run 3 iles with me and after we warmed up we also started with FFFs.

Also, apparently when you have a long beard and you run in temps like this you end up looking like something out of a Christmas special.

Mary:

Some stretching and yoga were done once everyone was in.  We successfully had all PAX in (including ECers) around 0700.  I think this staggered start thing might actually work.

Announcements:

ShamWow!’s baptism at Hope tomorrow morning, following the 0930 service

T-Claps (Recognition):

To all SW PAX.  You know why.  You are real HIM.

Prayer:

Forceps and his family.  Today is going to be a difficult day.  Take a little extra time today to talk to God and offer to lend some of your strength to help Tim and his family.

 

Always an honor, even with no sleep and frozen hands.

 

010000

Small Wall & Pancakes

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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!

Better late then Never

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FNGs: No
Warm Up:  Quick lap around track with SSH, IW/HB, Good Mornings, 5 burpees.
The Workout: Kettle Bell Indian run down town with a stops at the springs: 11s (Turkish get ups/squats), parking lot 1: murkins, diamond murkins, and release murkins, parking lot 2: WW2,  crunches, and a quick stop at the rails on the way back for erkins, derkins, and dips.
Mary: Have a nice day.
Announcements:
T-Claps (Recognition):
Prayer:

Dry’ish Day at The Nest

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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).

1 lap

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FNGs: nope

Warm Up: same as mutiny

The Workout:
Head to track after warmup
6 stops – same side lunges tapping bell on ground on first long stretch. Switch sides after middle stop. Bell drag bear crawls on short sides. Straight arm bell over head lunges on far side.
1- IC full into half swings squat on 3 x20
2- plank pass through x20
3- squat curl up press x20
4- floor to snatch twist opposite side x10 each side
5- lunge row squat side with bell opposite arm out straight x10 each side
6- push up rows chest touches bell x20 each side (40 merkins total)

Mary:
Planked knee taps to bell tight core x20 IC
Midget love handles x15 each side
Russian skip twists x20 IC
Bell burpees 1 min (jump press)

Announcements:
Appalachian trail hike in June, Prison Yard at Hilltop Needmore Park (new AO 0500 start)

Prayer:
Sick families, new babies, injured PAX, Noahs Ark wife new procedure, Sprinklers family

Thanks to the two HIM (Yosemite and Farva) that took the 1 lap with me. Strong work!

BS out