Tag Archive for: Nemo

Tour de Womble

/in /by

FNGs: none

Warm Up: string of pearls style- good mornings, sir fazios, willy mays hays, pledge of allegiance. 

The Workout: 11’s in the far parking lot- merkins/squats, grapevine/karaoke to travel back and forth. Colt/Bolt 45’s, plank holds, wall sits also made an appearance.

Mary: Popcorn on the pickle ball courts. Schoolbus educated us that merkins are a core exercise.

Announcements: Service opportunities upcoming- see slack

T-Claps (Recognition): Strong work all

Prayer: Sick and injured pax, folks dealing with sickness and stresses in their immediate families. 

Crabs!

/in /by

FNG: None

Warmup:

Lap around the parking lot

SSH x16 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Windmills x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

Frankenstein x10 IC

Workout:

We moseyed to the front of the school.  YHC counted 20 poles holding up the awning.  I came up with a routine a few years back that I call a crab boil.  We started at the first pole and crab walked 5 poles.  At the 5th pole we did 10 crab cakes in cadence.  Then we crab walked another 5 poles and did 10 crab humpers.  Another 5 poles were crab walked where we then did 10 crab jacks.  We crab walked the next 5 poles and were done.

After that we did something I call a typewriter.  We all got on a length of curb and held plank on the curb.  We did one irkin and then the last person in the line moved in some fashion (bear crawl, duck walk, etc.) to the other side of the line.  Once there we did another irkin and the next person went.  We did this all the way to the end where then, like a typewriter, we had to go back.  We mixed it up on the way back though and did fast feet on the curb while one PAX moved and did 5 calf raises when they got to their spot.

After this YHC called for crab boil leftovers.  It was the same as before just not as much. We only used 10 poles and stopped every two.

After that we moved to a patch of grass for the sake of our knees and got to work on a set of Jack Webb with a 4:1 ratio of air presses to merkins.  This was a bad idea.  Woody and I both got mad at Nemo while we watched him never take a break during the course of the 220 air presses we did.

I had more planned but time was running short so we went in to…

Mary:

We started with an LBC circuit.  10x IC each of regular LBC, reverse LBC, and oblique LBC on each side.

Sleeping Hillbilies x10 IC

American Hammers x10 IC

Pickle Pounders x10 IC

Monkey Humperx x10 IC (I couldn’t remember the name pickle pounder and kept wanting to say monkey humper so we did monkey humpers)

 

An honor to lead these men this morning.  I can’t get anything off a shelf in the cupboard today but that’s ok.

 

010000

 

Cleaning the Soccer Field

/in /by

FNGs: none

Warm Up: Good Mornings, Side Straddle Hops, 5 penalty burpees, Hillbillies, Imperial Walkers, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Two things today.

Thing 1: 7s on the Abyss
PAX moseyed over to the Abyss, everyone’s favorite ride at Disney. At the top, YHC gave the run down. Merkins at the top, squats at the bottom. Plank hold and squat hold for the 6 and then exercises performed together. We made short work of that business and moseyed over to the soccer field.

Thing 2: 4 corners on the soccer field
On approach to the soccer field, it was observed that the previous tenants had left a number of things on the field, mostly water bottles. 
PAX were instructed how 4 corners would go. An exercise at each corner with karaokes in between. Corner one had 5 merkins, corner two had 10 merkins, corner three had 15 merkins, corner four went back down to 10 merkins and then we did 5 more merkins at start. 
Then we switched it to squats and did the same thing, backpedaling between corners.
We spotted a few more water bottles scattered around the field, so PAX each ran out and grabbed a couple and disposed of them.
Back to start for Mary.

Mary: Popcorn Mary

Announcements: June 12th mulching

T-Claps (Recognition): All PAX present for helping to clean the soccer field.

Prayer: Ka-Chow’s final exam today, remembering those who gave their lives defending our country

pearlMarin Tulard

Good Ol’ String O’ Pearls

/in /by

Weather: 47°, about perfect

FNGs: nada

Warm Up: SSH, Good Mornings, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: String of pearls. Probably because of my ADHD but I love this workout. You’re always seeing something new. The way it works is you run a bit, stop for an exercise and then carry on. Run, exercise, run, exercise.

Exercises covered were all the favorites. Merkins, squats, lunge walk, dips, bulgarian squat. We made our way from Womble through downtown and back, covering about 1.6 miles.

Mary: popcorn Mary

Announcements: 2nd Friday 2nd F lunch tomorrow

Paradise City Throwback

/in , /by

Warm Up: 

  • good mornings, windmills, sir fazios, goofballs, SSH, imperial walkers, hillbillies

The Workout:

YHC went looking for inspriation for a Paradise City workout.  I love digging through BackBlast to see what’s been done before to inform what I’ll do.  It just makes planning a little easier.  I could just ask AI to make me a workout, but there is something about knowing who ran the workout I’m borrowing and when did they run it.  Just feels a little nostalgic and fun.  This one comes from Deadbolt circa 2021 “Spartan 500”

Keep writing backblasts.  You never know who they might inspire to show-up or make leading a workout a little easier.

Our workout today is explained in this picture.  Looking back again at Deadbolts BB, I think the intention was to do all 50 reps at each corner with the goal to move fast enough to complete 10 laps before the end of the workout.

I modified and had us do Merkins in the first lap with 10 at each corner.  With each subsequent exercise replacing the last one through the list.  Deadbolt also prescribed a team-based model.  I opted to keep everyone together.  It was perfect for us in terms of time and it allowed me to keep my pre-blast promises to stay under the former standard of 3 miles.

Games :no_entry_sign: :flying_disc:    |  Bootcamp :white_check_mark: :weight_lifter:

Running :white_check_mark: :run1:|  3 miles :no_entry_sign::run1::run1::run1:

Mary: Low Slow Flutter, Ankle Grabbers, Poop Eaters, Homer2Marge, SuperMan, Touch Your Toes

Announcements:

  • Q ’em all!
  • Abe – is there still a tshirt order?
  • Run the Quay is still not this weekend
  • Vertical Horizon, May 9th!

Prayer– UTIs Dad, Kids closing out their school year

Rock-A-Billy Luck of the Draw at Crazy Ivan

/in , /by

Warm Up: 

  • yogging, good mornings, windmills, sir fazios

The Workout:

Go around the Circle drawing cards from a mishmash of decks I’ve accumulated for workouts.  Not sure if I have ’em all or how many I have.  I dont actually remember the workouts assigned to each suit so this backblast is representative of the Winky I placed on the ground next to the deck.  As a suit is repeated, switch to the alternate workout assigned to each suit.

♠️ Swings \ Around the World
♥️ Rows \ Thrusters
♣️ Goblet Squats \ Figure 8s
♦️ Tricep Extensions \ Overhead Press
🤡 5 Burpees!!!

 

Mary: We went straight through to the end

Announcements:

  • Q ’em all!
  • Run the Quay is not this weekend
  • SpringFest is Saturday 10-4, we do not have a tent but great 2nd F opportunity

Prayer– 16’s Mom, UTIs Dad, Firefly

More than a workout

/in /by

FNGs: no

Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin

The Workout:  Nothing planned , just made it up on the fly.  Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno.  Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing.  During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.

Mary:  Continued calling on Pax during popcorn mary

Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD 

T-Claps (Recognition):  Abe was praised for personifying all 3 tenets of F3

Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us 

When do we drop an exercise?

/in /by

FNGs: none

Warm Up: lap and some stretching

 The Workout:

1 min per round – AMRAP

6 rounds per station

Three exercises per station:

Round 1-3: do each exercise

Round 4-5: pick your favorite two

Round 6: pick your favorite one

  • Running, broad jump backpedal, Mtn climbers
  • Running, Freddie mercury, squat twist
  • Running, crisscross pickup, ledge taps
  • Running, gorilla hops, ledge pike jacks
  • Running, burpees, ssh

Mary: post workout core challenge for a few

Announcements: core challenge, q-em all challenge

T-Claps (Recognition):

Prayer: those struggling with mental health, healing and restoration with my dad

Let the bodies hit the floor

/in /by

FNGs:None

Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.

The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.

Mary: No time

Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations

T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken

 

Ground Pounder 2/8/2025: Dual Q with Socrates & Norm!

/in /by

FNGs: None

Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.

The Workout: Led by Norm!  Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.  

Mary: Led by Socrates!

Finished with prayer.