Tag Archive for: Nemo

41 of A Lot of Thangs

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Today, Ground Pounder was the stage for YHC’s Birthday Q. My 41st trip around the sun! All I will say is that the great men of F3 will never know the impact they’ve had on my life for almost the last year.  I’m a far better version of myself and have done things my body thought to be impossible a year ago. Thanks for sharing reps, miles, burpees, rocks, trips up the Abyss, and rucks with me!

FNG’s: nah
Warm Up: SSH x 20, Sir Fazios F10/R10, Windmills x10, SSH x 20, Imperial Walkers x10, SSH x1, 1 Burpee. See what YHC is doing here???
The Workout: Circle of Rock Thang 1. Small rocks were selected by pax for each hand, so 2 rocks. Of course, Farva had rocks most pax would select as their “big” rock. Overall, through switching exercises we finished up 40 burpees, 41 shoulder Press, 41 lateral raise, and 41 front raise.  Exchange rocks for 1 bigger rock for Circle of Rock , Thang 2. Again switching between exercises we did, 41 Curls for the Girls, 41 Shoulder Presses, And 41 Star Jumps. We repeated the same counts and numbers, just with different exercises.  In the end, we got 41 of the following during this Thang: 41 Tricep press, 41 rock spanks with all paperwork signed, 41 ground Pounders, and 41 squats. Finished with 20 rut rows just because.

Mosey to the Wall of Pain. 41 count People’s Chair, 41 count BTTW. Repeato except we left it at 31 count for both, then a 21 count for both.

Man… we still got time left. Moseyed to playground knee wall for a mixture of exercises including 41 step ups, 10 irkins, 10 dips, 10 dirkins, and 11 merkins.

Mary: 20 Freddie Mercury’s, 21 H2M, 20 Pickle Pounders, 21 WW2, 41 IC count plank hold. Have a nice birthday! At this poin, Forceps mentions that “if you start the day off eating terds, everything else tastes better.”  Forward we go!
Announcements: Virtual HS Half. Tuesday Night Ted Talk w/ Dahmer.
T-Claps (Recognition): Nemo for the double down with YHC.
Prayer: our nation and leaders. Moby and his family.  YHC took us out.  The journey continues…

There’s Darkness on the Edge of Disney

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Today marks the 71st birthday of my musical hero. You’d think with all the heavy music YHC is into, that my selection would be different. But that artist is none other than the great Bruuuuuce! Springsteen from the great state of New Jersey! His music captures themes of brotherhood, loyalty, perseverance, rising above your expectations of yourself, using your good heart to do good things, and the ass-kicking power of rock n roll! It was a dark morning in the places YHC took the pax today. It’s in dark places we can find faith and we can measure our strength. Contrary to the pax initial thoughts, we did not only do activities reflecting that we are Born to Run.

FNG’s: None
Warm Up: Mosey loop around soccer field with a detour to the bottom of the large disc golf hill. “Take the Hill” warm up commenced. Good Mornings x10, take the hill!, Imperial Walkers, run along the ridge, Hillbillies, return to bottom. Repeated the loop 2x more with SSH x20, Frankenstein’s, Windmills, Sir Fazios, Squatted Seal Claps, Overhead Claps. 1 pax disappeared to lighten his load and met up with the pax later.
The Workout: Indian run the 3/4 mile-ish to the Abyss. Pax who disappeared, met us there. YHC called for a DORA. Pax partnered up and completed 100 hand release-release merkins (a move from IronPax), 200 Star Jumps, 300 monkey humpers. Pax going down the stairs started with 3 burpees at the bottom and added 1 with each trip down. Most pax got to 8-9 burpees. YHC just about gassed out twice on the abyss. Hit me like a dump truck.  When finished, we fellowship ran back to the flag for Mary.
Mary: 10 WW1, 15 H2M, 20 LBC’s IC.
Announcements: 3rd F Ted Talk next Tuesday featuring Dahmer. F3 HS half chatter.
T-Claps (Recognition): Midget for checking on YHC when he was woozy a few times. Kid Cracker for finding the most “wonderful AO in SouthWake”
Prayer: Firefighters in Clayton for the loss. Our brother Nemo. Our brother Tetanus with injury. POTS took us out. Honored to lead this group today!

Soft Knees

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It was great to catch up with so many Pax I haven’t seen in a while. There was some uncertainty about the amount of Pax that would show based on previous numbers so I was quite surprised when the amount of cars in lot kept getting bigger. We even managed to get Lipstick out of his holiday slumber over on Melody Lane. My legs were sore this morning so the amount of running and leg work would be minimal which is bad news for shoulders and arms.

EC: Fanny Pack, Skidmark

FNGs: One today thanks to some quality EH Wednesday by Dovetail, Shamwow (who whipped out is goldendoodle), and Skidmark. Plus who doesn’t love a free workout. Welcome Boo-Boo
Warm Up: IW x 10, Hillbillies x 10, Fozio Arm Circles x 10 F/R, SSH x 49 in cadence. Don’t ask.
The Workout: I made sure bring out my some of my favorites this morning. Jack Webbs and Burpees. Oh ya there was an abbreviated merkin clock in there too.
Mosey to the rock pile and the Pax were instructed to grab a rock they could lift over their head about 300 times. We were going to preform these in the grass but a majority of Pax started to mosey into the parking lot so I figured why not. Knee pads were required for some.
Jack Webbs at 1:3 Merkin:shoulder press up to 10 merkin:30 should press
Jacob’s Ladder 1(1 rep up to 7) with burpee rock jumps. So a burpee and when you come up you grab your rock and press it over your head. A variation of mosey to one end of parking lot and back between sets.
Back to Jack Webb’s because of course we have to come back down.  Start with 9 merkins:27 shoulder press and work back to 1:3. I think at this time Mary was requested. Apparently they have never seen how I do Mary.
Finish with 8 and 9 Burpee rock jumps.
Return rock
Mary: We arrived at the tennis courts at 0606. Plank hold with a variation of exercises until 0615. Exercises included Mountain Climbers, Plank Jacks, Peter Parkers, Side Crunches, and a merkin clock at 12, 9, 6, and 3. Quizzed Pax during plank hold on the 5 core principles and the mission of F3 (Fanny Pack led the charge).
Announcements: No mulch, Look for TED talk this week
T-Claps (Recognition):
Prayer: Nemo and his family, Dovetail moving to Arizona, Members of the community battling depression, anxiety, and deteriorating mental health.

Audible Action at The Ballfields

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It’s been nearly 3 weeks since YHC took the Q. For me, that’s a pretty long time and a good amount of time to cook up some great plans for beatdowns of all kinds. YHC had a great plan for what we would do at TBD this morning.  With today being the IronPax work out and the usual R4TJ offerings, I knew I had to come up with something quite different.  Just started the EC trek up Stinson when I saw Nemo rolling in, so I did a U-Turn and grabbed him. During our EC on this awful humid morning, YHC scrapped his previous plans in an effort to not kill any pax or himself. Those plans will be a fall workout.  Everything but warm ups were audibles today.

FNG’s: not today
Warm Up: SSH x25, Hillbillies, Imperial Walkers, Fazio Arm Circles, Daisy Pickers, And 25 Standard merkins.
The Workout: Mosey to the dugouts by the ball fields. Started with a 30 ct. IC Balls to the Wall, then mosey to the poles at the end of the path for 5 burpees. Pax then moseyed to opposite side dugouts for People’s Chair 30 ct. IC, followed by a Mosey to opposite poles for 5 star jumps. We repeated this procedure 3 times with wall exercise counts descending to 20 for round 2, and 10 for round 3. However, exercises at the ends increased to 10 then 15 burpees and same with star jumps. Finished with an every pax 10 count of People’s Chair.

Next did 30 merkins in honor of Bondo’s oldest child. Nemo told Bondo to answer age 2 for fear we would do more burpees. Did 21 squats on the same note for Sprinkler.

Mosey to the rock pile lot for 11’s.  Exercises were Ground Pounders IC and WW1’s. We alternated taking the rock with us or leaving it behind on each pass. Finished up and moseyed back for Mary.
Mary: Not much time, so finished with a 10 ct. each pax plank hold.
Announcements: Mulch, couple weeks to go.  CARPEX CSAUP invite is out there.  Virtual BRR.
T-Claps (Recognition): Bondo! That guy keeps up with everything we do. RESPECT!
Prayer: Tetanus nephew with liver issues and healing.  Healing for Tetanus and back issues right now.  Coal Ash father in law with colon cancer. Moby and his family member now in hospice.  Those that are jobless. Those that are addicted.   Hope and freedom in those places.  YHC took us out.

Counting to 15 Sucks

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FNGs: none
EC: Nemo, Coal Ash, Bulls Eye (bike ride)
Warm Up: Quick jog around the block, dodging the one car that was out. Circle up for SSH x 15, Imperial Walkers / Hillbillies x 10 each, Fazio Arm Circles front and back x 10 each, Daisy Pickers x 10.
fifteenThe Workout: PAX were instructed to select a medium-sized rock and meet up at the amphitheater. It went like this:
Curls for the Girls x 15
Triceps x 15
Ground Pounders x 15
Ruh Rohs x 15
Bus Drivers x 15
We did this for 3 rounds. On the fourth round, we reduced the count to 10. In between each round, we ran around the library and did lunges in the Craigs List meetup parking lot. After the last round, we returned the rocks and did an Indian run around the library and back for Mary.
Mary: WWIIs x 15, LBCs x 30, Freddie Mercuries x 20, Mountain Climbers x 20, 6 inch hold 10 count to Low Slow Flutter x 10 to 6 inch hold 10 count.
Announcements: Mulch sign up! Also, know your limits when working out and let someone know if something doesn’t feel right.
T-Claps (Recognition): Bulls Eye for coming out to exercise before a busy day of virtual school.
Prayer: Coal Ash’s father-in-law for healing, families navigating school, families dealing with Covid, Crab Legs as he continues his journey.

Good Ol’ String of Pearls

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FNGs: none
Warm Up: SSH x 15, Hillbillies & Imperial Walkers x 10 each, Good Mornings x 10
String of PearlsThe Workout: The concept of a string of pearls may or may not be unique to the F3 Nation. The concept is simple enough though; you run a little, do an exercise, rinse and repeat. We finished up with the warm up and took off. YHC was kind of making it up as we went, so I’m probably forgetting some of what was done. But some exercises that made an appearance were the good ol’ Murcan, negative pull ups, squats, WWIIs, air presses, balls-to-the-wall, Urkins/Durkins/Dips. A good pace was kept along the way. Came back to the tennis court for Mary.
Mary: Popcorn Mary. To be honest, I don’t remember all of what was done. But we had enough time for the rounds before calling out quits.
Announcements: Mulch sign up!
T-Claps (Recognition): Flojoe for the nursing work he’s doing.
Prayer: Flojoe’s family while he’s away, families navigating school with their kids, families with members dealing with Covid, Crab Legs as he continues his journey.

Field Trip Day

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3 PAX at Downtown Train for a field trip to womble and some leg work.

FNGs: Nope

Warm Up: Jog to Womble, SSHs, Daisy Pickers, Merkins

The Workout:

Round 1: Squat with shoulder press (with rock) X 20, 15, 10 with 10 merkins between each set.

Round 2: Step ups with rock (x 20, 15, 10 each leg), 30 LBCs in cadence between sets.

Round 3: Lunges three ways (side, back, and curtsy) with rock (x 10, 7, 10 each leg), SSHs between sets

Round 4: Squat with shoulder press (with rock) X 20, 15, 10 with monkey humpers in cadence between each set.

Jog back to Womble

Mary: 5 Burpees OYO

Announcements: See Slack and Facebook

T-Claps (Recognition): Pots and Nemo for putting the work in this morning. Both seemed to fair much better than I did.

Prayer: YHCs grandmother; for our country

Running the Tables

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FNGs: None

Warm Up:  As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC

The Workout: Pax split up into 3 groups and mingled around Casino Royale.  At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work.  At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).

Station 1 – various exercises with TRX bands and tabletops

Station 2

Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands).  Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees

Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.

Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands).  Finished up with some blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Station 3

Using the path around the south end of the park (800m long)

First lap – merkin half mile with appearances by some of Boy George’s favorite characters.

100m runs with stops along the way for 8 different style of “merkins”

5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence

Second lap – burpee pyramid with sprints

100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery

Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees

Mary: Finished up 1 round of blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Announcements: Mulch at Bass Lake – signup slots still open for this weekend

T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap.  For all the Pax that contributed to the clothing and hygiene product drive.

Prayer: Boy George

Little bit of this, Little bit of that…

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15 HIM chose to workout at Kenny’s Grave today. Here is what we did.

Warm Up:
Mosey around the parking lot with buttkickers, high knees, carioca. Then circle up.
Good Mornings x10 IC
Willie Mays Hayes x10IC
Windmill x10IC
Copperhead Merkins x10
Copperhead Squats x10

The Workout:
Split into two groups.
Group 1 grab a rock.
11’s on the hill next to baseball field
Rock never touches the ground and always face downhill
At the top – Prisoner get-up (right knee down, left knee down, then back up)
At bottom – Wonder Bra’s

Group 2 on the court.
Two lines PAX guy runs the ladder/cone course with a burpee at the end before repeating back.
Next man calls the exercise each time. Do this until group 1 is done

Tabata at the picnic table. AMRAP 20 secs on/10 secs off.
Group 1 upper body on the tables. G2 lower body in the parking lot.
Upper – Chest tap irkens, Dips, Hand release Dirkens (rinse and repeat)
Lower – Reverse Lunges, Bobby Hurley’s, Star Jumps (R&R)
Should be 3 mins per group then switch.

Mary:
Rapid Mary with only 3 mins. Feet never touched the ground.
Freddy Mercury into Protractor into LSF into Heels to Heaven into Rosalitas
HAND

Announcements:
Last day of Q Dual swap tomorrow at Casino Royale. Reach out to cotters.

Prayer:
School teachers aka Parents, CrabLegs and Forceps, Missing PAX

Thanks to 16-Bit for taking a group today.

BS Out!

I like big tires and I cannot lie.

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FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.