Tag Archive for: Nemo

Womble 400s

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5 for some 400s and upper body work at Cletus Friday 10/2/2020.

FNGs: None

Warm Up: Mosey to rock pile for rock, then over to the concession stand at the baseball fields.

5 burpess (OYO), SSHs, merkins, windmills, daisy pickers, fazio arm circles forward > backwards > seal claps > arm circles forward > backward

The Workout:

Partner up.

Round 1: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 Curls for the Girls until partner returns. Swap.

Round 2: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 tri ceps until partner returns. Swap.

Round 3: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 overhead press until partner returns. Swap.

Round 4: Partner 1 (400 m lap around one side of the baseball fields); Partner 2 chest press until partner returns. Swap.

Mary: No time.
Announcements:
T-Claps (Recognition):
Prayer:

Disney Tempo Stuff

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I was excited to see the challenge presented by Sham Wow to mix things up at Disney in OCT with a little Q competition. Some of our AOs have seen a decline in attendance as we have grown as a region and I think it’s great to encourage guys to change things up from time to time. That said, every AO is important, every day, no matter the numbers, no matter if it’s the best epic beatdown of all time. Even if it’s a PAX of 1 (this has happened several times the past few months and I have had it happen as a site Q myself). Guys are out there for a reason so let’s keep supporting in the spirit of Freed to Lead (if you haven’t read the book you need to). If you’re like me, one of those F3 fringe guys, you never know what you’re gonna get when you roll into the parking lot.

I love me some Disney. It seems to always live up to the old billing as the greatest place on earth and I was happy to take the Q. So happy, I broke out my old Mickey Mouse shirt for an added laugh from the PAX. I have been struggling to make EC on time, often pulling into the lot around 0507 only to have to play chase if there are others out there, so this morning I made an extra push to get there on time and was greeted by ShamWow who had already finished a mile but came back to pick me up. I appreciate his confidence in me making it on time and the accountability along the run.

We returned to a small but strong crew who appeared ready to put in the work and hoping it lived up to my short pre-blast. I told everyone we would be on the move and doing a lot of stuff in tempo. I like changing it up a bit and introducing tempo stuff to help with focus on form and quality over quantity. Some might say it does not lend to an epic beatdown, but I always find it to be effective and rewarding.

FNGs: nope
Warm Up: jog around the lot then some regular stuff including Goof Balls, originally introduced at Disney early in my time as Site Q.
The Workout: Headed out on the mosey to tackle what would be 4 stops along the way. Hit the bottom of the hill behind the field and I announced if anyone wanted to “take the hill” they would have to return on their own later – not in the mix today. Stopped off the side of the road and did  sets of SSH ICx50 and Plank Jacks ICx10 – did anyone think a Nemo Q at Disney would not include at least 100 SSH? Back on the mosey up the road and stopped at some of the posts. Did 3 sets of deep tempo squats ICx10 and tempo merkins ICx10. Back on the mosey down to the side lot but found the benches broken so kept going and used the benches behind the back door for 4 sets of tempo dips ICx10 and plank hold-shoulder taps-plank hold. Mosey to stairs behind school for 5 sets of tempo merkins ICx10 at the bottom and BTTW ICx10 at the top. Mosey back to flag for Mary. 2 miles total on the mosey and there was very little recovery – really did not stop moving/working the entire time.
Mary: Quick round of some core stuff
Announcements: Sign up to help out at HSFC this Saturday details on slack or reach out to Dumbo, Fanny Pack on the Anniversary Q at Crazy Ivan, Hardy competing at Ninja competition tomorrow
T-Claps (Recognition): Fanny Pack for Thunder/Disney double down and 1-year anniversary, ShamWow taking the early start to EC and getting a mile in before picking me up at 0505
Prayer: Praise and prayer for Bondo’s family and his granddaughter leaving the hospital – amen! Prayers for FloJo for his continued working down in Wilmington area, for his wife seeking additional employment as a PA and for our F3 brother Hardy who has another Ninja competition tomorrow, and prayers for the family/friends/F brothers of fallen F3 brother who lost his life serving in the line of duty. YHC took us out after a silent 10 count for unspoken.

7 PAX Get a Variety of Stations at Downtown Train

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Empty spot on the Q sheet for Downtown Train had YHC looking at an opportunity to break the Monday morning fartsack. This past month I really haven’t hit F3 mornings until Thursday. Might be the weather or maybe enjoying the weekends too much. Now with Vasoline firmly in place as site Q at AGS (doing a phenominal job btw), its taking a bit longer to get warmed up heading into the week…so here we are Monday morning at DTT and ready to rip the band aid off.

Arrived to a parking lot of several tax payer vehicles and one truck belonging to Nemo. He got the memo about EC and peeled off a few miles before the main event. Planted the flag and screeching around the corner comes Abe. Alright that’s 3. Yogurt sent YHC a message earlier in the morning on the way in saying he wouldn’t make it, but there was another HC coming from Coal Ash (still no sign of him). Deadbolt got the memo for this morning and he pulled in along with a very rare Kid Cracker appearance at this AO. Pumpkin Spice and then coming in hot on two wheels was Snap. 7 total on the morning- a good showing for a Monday. No POTS…not sure where he was this morning. And I guess Chaps decided that the gym was gonna inspire him more than Downtown Train. Would of had double digits otherwise.

Truth be told, YHC had no idea until the huddle (socially distanced huddle) what we were going to do, but I preblasted that the Q would be organized and challenging on the lungs. Sometimes those off script Q’s can be effective, especially when you have a great group of HIM like we had this morning. True to that promise we kept it moving with periodic episodes of pain and a 9 min Mary session DawgPound would be proud of. 5:30 hit and we were off with the following warm up.

Warm Up: Led PAX from the lot to the upper parking deck. Lots of cars parked up there. Wasn’t expecting that and with all these cars, it caused YHC to change his first thought on the run up there that we’d have to change up the first part of the Main Event and only do the warm ups for now.

Good Mornings IC X10, Fazios 10F\10B, Seal Claps X10, Overhead Claps X10, Imperial Walkers X10, Hillbillies X10, Squats X10 IC. Lead PAX from the upper deck back to the flag and just beyond to the 40 yard strip of street between the lot and the church.

The Workout: PAX performed a series of 7’s with merkins at the bottom, star jumps at the top with the 40 yrd sprints in between. Once those were finished up we moseyed to the church lot for some Build-A-Bears, with PAX performing SSH’s while they waited their turn to start their parking space. Lead PAX performed SSH’s as they finished and waiting for the six to finish. From the church lot, we mosey’d to the traffic circle in front of the library. PAX performed lunge walks all the way around the complete circle to get the legs primed.

At that time, Nemo asked YHC, “Hey Mookie-Why are we getting our legs primed?” Rhetorical question. From the lunge walks, we mosey’d to the rock pile. A bit darker out at this hour than what we see during the summer, but all PAX were able to pull a rock of their liking without snake bite or injury. Cusack’d the rocks to the back library lot.

PAX performed a series of 20 Curls and did a Suicide rinse to the midway point of the lot and back and then the back of the lot and back. PAX continued this format with 20 Tricep extensions and 20 Rock Presses each with suicides in between.

Cusack’d the rocks to the top of the traffic circle above Library Hill. Partner Up. Partner 1 held plank, while partner 2 ran down Library Hill to the West Elm intersection before coming back up. Switch out\Repeat.

Cusack’d the rocks back to the pile. Formed 1 line with an Indian run back to the flag for Mary

Mary: 9 Minute Mary because us old guys need the stretching. Start out with Clockwork Merkins (only the odd hours), Shoulder Taps X20, Nipplers X20, LBC X20, Dying Cockroaches X20, American Hammers x15, Downward Dog, Right over Left\Left over Right, 10 more Good Mornings to end it.
Announcements: Look for 3rd F opportunities- Dumbo needs volunteers for Food Cupboard
T-Claps (Recognition): Nemo on the EC. All PAX posting on a Monday to start their week off right.
Prayer: Health and healing for those impacted by illness. YHC took us out.

All Aboard! The Pain Train….Muahahaha

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YHC took took the lead as the conductor of the pain train at Disney during this fine Gloom… Temps perfect at the start. Dahmer and YHC took off at 0505 for EC, true to fashion Nemo pulling in at 0507 and on the chase. Circled back to find 5 others ready to get their tickets punched.

FNGs: Nope
Warm Up: Quick mosey around the lot. SSH x30 IC. OHC x10, Good morning x10 IC, Leaning forward OHC x10, Seal Claps x10, Sir Fazio F/B x10, Pax Hold arms for 10 count’s x4, SSH x20 Smurf Jacks x10, SSH x10, Michael Phelps. LETS GO
The Workout:

Short mosey down to the bottom of the parking lot entrance. All aboard the pain train…

Bottom of the hill 10 BBSU’s, halfway up the hill 25 merkins return to BBSU’s x10. All the way up the hill to through the flag 25 merkins, back down BBSU’s x10, Halfway x25 merkins return and 10 BBSU’s plank hold for the 6 to finish. 25 Should taps IC.

Indian Run to our next stop. Line diversion into the smaller lot by the ball fields and find some curb. Together Fast Feet Step-Ups for 30 seconds. Recover. 10 Military Erkins on the curb. Repeato, back to the Indian Run.

Continue to the bottom of the stairs below the trailer classrooms.  Diamond Merkin 11’s at the bottom and top- up the stairs to the left, down on the right.

Mosey back to the flag with time for Mary…

Mary:

Reverse LBC’s x20, Box Cutters x20, LBC’s x20, Freddy Mercury x20, Homer to Marge x10, LL/RL x10, Pickle Pounders x20

Announcements: Dahmer’s Ted Talk (+ recording) and the opportunity to jump into the agenda going forward.
T-Claps (Recognition): Nemo for being our 6th today. He shared his starting point (memorial day Murph) his ups and downs and his continued appreciation of accountability! Thank you for stepping up today Nemo!!
Prayer: POTS’ Mother and her COPD, Unspoken, YHC took us out

All stairs, no tacos

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FNGs: none
Warm Up: Started with the usual jog around downtown. Circled up in the parking deck for SSH x15, Hillbillies x10, Imperial Walkers x10, Daisy Pickers x10.
I work out so I can eat tacos.The Workout: No tacos this morning. Instead, PAX got a set of 11s in the parking deck. Squats on the bottom, Murkins on the top. We started out with a bear crawl on the way up but dropped that in favor of a sprint halfway through. After that was completed, we lined up in the bottom parking spaces to leapfrog people’s chair down to the end and leap front balls-to-the-wall at the turn. Back to the parking lot for Mary.
Mary: Mary today was a mix of core and some yoga. Started with 10 more Murkins, 15 LBCs, 15 WWIIs. Pots called out 5 burpees, Nemo had six-inch hold to box cutters and back to six-inch hold. A quick round of yoga with runners and pigeon poses. A few more Mary exercises and we called it a day.
Announcements: Dahmer’s TED talk on combating depression. 9/29 at 8 pm. Also, possible Virtual Holly Springs Half in the future, so keep an ear out for that.
T-Claps (Recognition):
Prayer: Nemo’s sister

The boot doesn’t disappoint

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U-turn featured a new route this Saturday…9 PAX showed up to brave the gloom, after a short warm up, all set out on a little over 5 mile jaunt.

All easily navigated 55, then onto Ting park for a steady climb up business 55.  A right turn through downtown and a trip down Library Hill was a welcome change.  A little route shake up every now and then is a good thing, all PAX enjoyed the change.  Mary consisted of some light stretching and then 2ndF.

Announcements: Dahmer TED talk

Prayers: Crab Legs, Moby’s Dad, Skid’s dog and recovery

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.