Tag Archive for: Nemo

12 Get a Dirty Dozen

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The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.

FNGs: Welcome Nadia

Warm Up:

Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count

The Workout:

Thing 1: Tour of Womble

Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge.  Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.

Thing 2:

Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.

Mary:

Not much time for Mary….boxcutters X15

Announcements:

“Featured AO Week” starting next week. Check out Slack for more details

Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.

derekdavismemorialrun5k.weebly.com

Mulching continues…check slack for opportunities

T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six

Prayer:

Prayers answered for Omaha with some promising job opportunities

Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC

A Family close to Nemo that is going through a difficult time

Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones

 

NeedMore Ruck with some heavy weight and some running!

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Ruck was on at NeedMore Park Sunday morning with a PAX of 13. Several F3 guys spotted running once we started. 

FNG: None 

Warm Up: The RUCK 

The Workout: We started out on the Red Loop backwards for 2 miles. Dropped over to the yellow for 1 mile. Breach decided we would double time that was set on his watch. Lost one due to Church then we scratched off to the blue for the last 2 miles. All together we managed to get 5 miles and some had more picking up the 6 from the double time.  

Mary: None 

Announcements: Bass Lake mulch.   

T-Claps (Recognition)  

Prayer: Unspoken Requests. Prayer our country and those sick dealing with COVID. Families still dealing with COVID and can not work. 

 

DT Body Rockers

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DT has been, like many other AOs, a site now known for a much smaller crowd. This weekend I had a few verbal HCs so I was excited to plan the workout. Heading back in from a nice EC run with Fanny Pack, we were greeted in the lot by several #HIM at the ready to put in the work. I wanted to do some serious rock work. Focus on form, slower cadence, and surround the sets with non-stop cardio. All said and done I think we were successful and we even logged 1.5 miles with a w/u jog and plenty of laps around the back of the library in what I like to call “the smile lot”.

FNGs: Nope
Warm Up: Regular DT loop then circle up for some w/u stuff
The Workout: Headed over to the rocks and picked up a rock that would provide a good challenge for curls. Moseyed over behind library and set up shop. Started with biceps – curls and then what I call 7’s 3 ways. Broke up the sets with some SSH and then a jog around the parking lot with a break for some plank jacks, MT Climbers and regular plank hold with focus on form. Did this routine a few times. Next moved to triceps with standard press followed by some SSH, then Crab Walk across the lot. Next we broke out a new one, the Body Rocker. This is 10-step exercise with the rock, focus on form not a crazy fast cadence. We did 10 of them, then jogged around the lot with a break for plank stuff, Did this 3 times too. Returned the rock alternating shoulders then set up for a bucket brigade style return – each of us taking the weight off our shoulder, having the man next to us pick it up and pass it along.
Mary: As always, a nice set 2x through of LBC, 6 hold to Low Slow Flutter to 6 hold, Homer to Marge, American Hammer.
Announcements: Mulch, upcoming Q weeks between HS and Fuquay
T-Claps (Recognition): Fanny Pack on the EC plus staying after to run hill loops on Library Hill and West Elm. All guys for showing up and putting in a steady effort for the full 45
Prayer: Educators working in uncertain times, those in recovery for continued strength on their journey, First Responders. A couple guys have a challenging start to work week with meetings with their boss. YHC shared a message about how we are all starting to carry added weight on our shoulders. We might not even notice it anymore but it’s there and it can sneak up and knock you on your ass at any moment. None of us needs to be a hero. None of us needs to be prefect. Let yourself share that weight through your faith, with your family and friends, with your F3 brothers. Closed in prayer after a silent count for unspoken.

What Is A Mahktar N’ Diayes Anyway?

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FNGs: Yes! Welcome Omaha!  Arch nemesis of his (former) Patriot’s QB often used this in cadence…hearing it makes the FNG nauseous, and that made YHC smile, so we knew it was perfect.
Warm Up: Following the welcome and disclaimer to the FNG, mosey across the street to the church parking lot. 10 each IC: Good Mornings, Sir Fazios F/B, Overhead Claps, and Hillbillies. 25 IC Side Straddle Hops.
The Workout: 18 PAX showed up after the preblast by Mookie. After much EH’ing by fellow PAX (specifically Pablo, Dumbo, Mookie, Deadbolt, and M4L), YHC was provided with the opportunity to put the EH’s to rest. With that, YHC spent an inordinate amount of time preparing for this Virgin Q (afterall, YHC was still pure and wanted it to be with the right one, time was right, he was ready, etc.). His kids and wife may or may not have seen him pacing the halls as if he were about to give his left kidney. YHC even bought a watch, which he struggled with towards the end, and was lucky, frankly, to end on time…but not really because we were across the street and still had to get back to the pool parking lot. My bad if you were late to your next engagement.

Ok, the workout: Mosey to the curb where YHC had already chalked the named exercises on the asphalt. ALARMS and BLIMPS were in play. Some PAX had never heard of them, but they were about to find out. Split into 2 teams. Special thanks to Mookie who offered to lead Team 1 while YHC led Team 2. Six exercises were spaced across the parking lot for the ALARMS and BLIMPS. PAX on Team 1 would travel to each location via Bunny Hops (Stations 1 – 3) and Lunge Walks (Stations 4 – 6). PAX on Team 2 would travel to each location via Bear Crawl (Stations 1 – 3) and Crab Walk (Stations 4 – 6). Squat or plank hold for the 6 before starting each exercise. Teams that were doing BLIMPS then did ALARMS, and vice versa. Thank you to all PAX who helped YHC get through the counting…he was winded for sure.

BLIMPS: 10 Burpees, 15 Lunges IC, 20 Imperial Walkers IC, 25 Merkins, 30 Plank Jacks IC, and 35 Squats.

ALARMS: 10 Burpees, 10 Jump Squats, 10 Mountain Climbers IC, 10 Rocky Balboas IC, 10 Mahktar N’ Diayes IC, and 10 Seal Claps Sobriety Style (YHC felt this was fitting given his recent F3 ‘departure’).

Question was asked after the fact: What is a Mahktar N’ Diayes anyway? YHC answered that it was a plank hold to chill cut and back up IC. PAX said, “Oh, we did more than that.” YHC responded, “Yes, you were doing Absolutions but there was no reason to correct you because you were doing more than required.” Well done!

Following the completion of the circuit, YHC was a little stressed because we still had 20 minutes to kill (lesson learned). YHC was not feeling that a ‘rinse and repeat’ of previous exercises would be well-received. Audibled for an Indian Run to Mookie to meet at the parking lot entrance (each Team goes opposite way). At the entrance, YHC called for a jailbreak back to the mailbox followed by a mosey to the rock pile.

At the rock pile, PAX picked up a medium sized rock. The following exercises were performed IC between 15 and 25 reps, and much thanks to the PAX that stepped in to help YHC get through this: Curls for the Girls, Tricep Extensions, Rut Rows, Bus Drivers, Midget Love Handles, Midget Cookie Pouches, American Hammers, Overhead Press, Low Slow Flutter, and Chest Press.

Mary: With 6 minutes remaining, YHC lucked out. Mary consisted of the following IC: Freddie Mercuries, LBCs, Homer to Marge, Pickle Pounders, and Have A Nice Day.
Announcements: Mulch at Bass Lake – get signed up! Continue to visit AO’s that you don’t frequent very often; and Q Swap in August.
T-Claps (Recognition): Mookie for his assistance; all other PAX for their encouragement and willingness to step up and get YHC through this VQ.
Prayer: Those in recovery due to substance, verbal, physical, or mental abuse and/or health; Bondo’s granddaughter Piper; YHC’s cousin (cancer) and M’s grandfather (hospice has been brought in); Omaha’s marketing career; First responders; and Leaders of our country that we may get through the chaos that is rampant today; Unspoken.

Dumbo took us out.

It is a privilege to lead; thank you. YHC will keep learning, striving to do better next time.

If I had known we would stop early, I would have done more squats…

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It’s been a few weeks since I took the helm at Disney. I have had some ideas rolling around and my Q-Plan kept getting pushed based on some great leadership stepping up to fill the Q-Sheet (including Bobby Dahl’s VQ which was brutal). Given the recent postings that kicked off around mental health and PTSD awareness I thought we should incorporate some of that into the beat down. So… We took a friend along with us for the ride today (about a 30lb rock) and we did a shit ton of merkins.

FNGs: NOPE
Warm Up: Quick trip around the lot to circle up. SSH x25, 5 Burpees OYO, Imperial Walker x10, Good morning x10, Daisy Picker x10, SSH x15
The Workout: Bataan Death March – But we’re going slow and low and carrying our friend. 1st man out with the rock and mosey along to exchange with the first person in line. Repeato for almost a mile to the half-circle behind the school.

Count off in 2’s and pair up.  DORA 200 LBC’s 400 Merkins, 600 Squats…..Partner splits first and taking a loop up the stairs and across the trailers with 2 stops before back down the other stairs to return to your partner. 1st stop 10 merkins to the corner past the top of the stairs another 10 merkins back to your partner.  After the first loop around the rock was brought into play. It was exchanged through each group so everyone could get a turn carrying it around. Because of time we had to end early, which I know everyone was not happy about… Nemo – not knowing I was gonna have to cut us off early said he would have done more squats if he knew. Ha. Q knew that this was a risk going in of not being able to finish but also wanted to see how far we could get.

Return with the rock for Mary.

Mary: Homer to Marge x10 RL, WWI x10, WWII x10, We’ll call this one The Crotch (basically your soles of shoes are touching and knees folded out, laying on your back. You reach forward using your abs to move your hands from over your “cup” forward.) x10 and then hold as directed by the Q x10 + 5 holds, LBC’s x10 IC, Iron Cross x10, A standing crunch x20.  HND.
Announcements: “Q Swap” starting 8/10 – opportunity to show off between Fuquay and Holly Springs. Mookie to post details soon.
T-Claps (Recognition): Welcome back Kid Cracker! We’ve missed you. Also – POTS – Dude sprinted up the lot hill to Mary hauling ass and carrying that rock over his head.
Prayer: Full House’s extended family, Hump from F3 Raleigh and his M as they are going through some birth complications.

Crossing the Aisle

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Bringing people together is important.  We each have the power to unite or divide. Men, in particular, have an opportunity to bring people together. Our families, our co-workers, neighbors, and friends. Sadly, a lot of guys go it alone and don’t engage. I’ve been there.

One way men get together is through competition (usually proceeded by smack talk, then usually followed by the smack down) and cooperation. Well, we had all that and more going on today. You see, there has been a lot of smack talk between R4TJ and TBD here lately. These co-site Q’s apparently inherited a beef that goes back.  Well, YHC decided to cross the aisle, plan a small convergence of sorts, and plan a competitive Thang for us to come together, workout, and have some fun before the smack talk re-ensues.  With both site Q’s negotiating the plan and timing, we were ready to roll.  14 pax from TBD rolled up on 8 pax from R4TJ on the parking deck to get squared away. There was an additional, 5-6 R4TJ pax that had “other hills to climb”.

EC: YHC solo.
Warm Up: Told the fellas I wasn’t wearing gloves cuz I didn’t want to hear R4TJ complain about it for the limited ground work we’d do. Circle up for SSH, Good Mornings, Windmills, Squatted Seal And Overhead Claps, Moroccan Night Clubs, Annie’s, and Frankenstein’s. Mosey the .6 mile over to the parking deck. Picking up the six before crossing Main.
The Workout: Thang 1 was meant to be for my crowd only. SSH in circle, then a Guantanamo style 45 degree side shuffle down the line and a plank hold hop down the line.  Alternated position every 3 or so pax.  Just happened to finish as R4TJ arrived.  After a quick count off, rules of engagement, etc. YHC decided to partner up mixed teams of R4TJ and TBD pax. YHC planned beforehand that if we couldn’t match numbers to compete… we would cooperate and compete. 2 teams… 3 points to be won. All pax in a parking space on their six.

Thang 2: 1 pax sprints wall to wall and back to their spot. All other pax await their turn to run by doing WW1. In the end, 1 point was awarded to team that finished sprints first. 1 point for most cumulative WW1’s. 1 point for team who could calculate their WW1 total the fastest. This fella named McNugget is crazy fast and closed the distance. Halftime result- 2-1 for team 1.

Thang 3: Down below to the underworld for last man standing BTTW. Turns out, 4 minutes and 8 seconds declared a winner. Team 2 awarded the point, but crazy cheers, coaching, and valiant effort put in by all. We finished in a 2-2 tie.
Mary: Mosey back to the TBD flag. Laughs were had, encouragement happened, we got loud downtown in the early morning, men worked out. It’s really all that YHC hoped would happen this morning. F3 can be fun too. #morethanaworkout
Announcements: Mulch continues, Sign up. Mookie will be reaching out to site-Q’s with info about Q swap in the coming weeks. As per Banana Seat, try to get out in the coming weeks to AO’s you usually don’t frequent.
T-Claps (Recognition): Cupid for being agreeable to arrange this idea of mine. Goldilocks apparently made a return to the gloom?
Prayer: Unspoken, those in recovery.  We are thankful.  YHC took is out.

After All These Years

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3+ years of F3, dozens of posts at Womble including early days of Crazy Ivan as a site Q when getting 3 guys was a strong turnout, but I don’t think I have ever taken lead at Cletus. Slot was open on Q sheet and really needed some increased accountability to close a tough week out with the chance to spend 45 mins+ with a great group of #HIM each dealing with their own weights on their shoulders and each looking to put in some work together, earn some small victories and get stronger in many ways.

FNGs: Nope
Warm Up: Jog to far lot, quick set of the usual stuff
The Workout: In the “Ivan Lot” and we set up at one end. First we did a sprint to the far end (intention was to hold a “race finish” pace), then a jog back to other end and repeat for total of 3 laps. Second we burned the shoulders – arms out and hold for slow 10 count, Fazio ICx0 front, hold out for 10, Fazio ICx10 reverse, hold out for 10, Slow Seal Claps ICx10, hold out for 10, Overhead ICx10, hold for 10 and done. Third we did 10 count merkins straight up to SSH ICx25 and we repeated 2 more times. That was 1 set. We did 2 more full sets of the whole thing. Nice mix of different stuff, some solid cardio and shoulder work.
Mary: 2 quick sets LBC, Homer, 6″ hold, Low Slow Flutter, 6″ hold
Announcements: Mulch, let’s keep contributing and helping out the Town
T-Claps (Recognition): Hardy for gearing up for a Ninja Challenge this weekend, we know you will do great and we hope you enjoy the competition
Prayer: FloJo shared with us how he got his name and what F3 has meant to him. YHC talked about the weight we are all carrying on our shoulders. Don’t carry all that weight around alone, it might knock you down – YHC took us out. Let’s keep FloJo, Hardy and their family in our prayers as FloJo travels to SC for a work opportunity.

Don’t Buy The Fake News From Dem Boys Runnin For The Toilet

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Me and Fanny Pack were up late getting ready for this morning’s workout. Fanny Pack was mowing the grass while I cleaned the bathrooms in case any random speed walkers with irritable bowels needed to make a pit stop. 520am came quickly and the gloom brought out some star power including the likes of M4L and Doc among others, and the place was looking pristine. We also welcomed back Cotter Kid Cracker, and Bondo who was making his second appearance since his FNG workout on Monday.

FNGs: Nada

Warm Up:

We started with a mosey around the soccer fields (doing our best to steer clear of the tennis courts) to the far parking lot for some warm up exercises….

Daisy Pickers x10, Annies x12, Imperial Walker x15, Hillbilly x15

The Workout:

Indian run around and past the amphitheater and make a left turn over the small bridge and another left at the fork in the path around the baseball fields. Stopped at the volleyball courts for a spontaneous 5 burpees OYO. Then continued to loop around baseball fields with an Indian run until we reached the bottom of the decline in the path (behind the fence of the outfield). This made for a nice hill to incorporate into the workout.

11’s with the Hill – Side Straddle Squats at the bottom and burpees at the top…Poop eater decided to make a stinky in the middle of our burpee reps. Luckily Florence was “Johnny on the spot” with a plastic baggy…

Next was an Indian run to the parking lot for a Dora rock workout.  Performed triceps extensions, shoulder presses and curls for the girlz – x100 reps each. PAX were told instead of doing high reps, to go slow and focus on form. Partner A started the rock reps while Partner B did evolution of man (Bear crawl 25 yards, lunge walk 25 yards, sprint back to their partner) around parking lot. Then trade places until all 100 rep goals were achieved.

Mary:

Plank hold while we went around the circle and each PAX gave a 10 count for a good shoulder burn.

Low Slow Flutter x20, boxcutter x15, LBC x20, homer to marge x20, monkey humper x20, have a nice day

Announcements:

-New seasonal AO @ Womble on Wednesdays at 1745 (Vicious Cycles)

-Greatest Place On Earth (Disney) Celebrates Dumbo’s 2 yr Anny tomorrow

-Volunteers still needed as Mulching Continues on Saturdays

-Consider donating to N2N…every little bit helps…more info and how to donate on 3rd F

-TBD NOW RATED BEST WEDNESDAY AO In SOUTHWAKE per all major news outlets

T-Claps (Recognition):

Kid Cracker for Getting back out to the gloom

Prayer: Florence starting a temporary job in South Carolina, Family that M4L mentioned that is going through a difficult separation (wife Aria), military and first responders

Bit Up and Gassed Out in the Swimming Pool

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EC: Fanny Pack and Nemo

FNG’s: None

Warm Up: So there are some “cardinal rules” as I’ve found within F3 such as “If you can’t do it…don’t Q it”.  This is a great rule.  One that I’ve tried to live by in the 30 ish Q’s I’ve taken since joining F3 in October. One that I’ve been able to do well so far.  Today, YHC almost failed to push through his own Q.  Nemo even said during EC, “my legs are just not feeling it”. It was the same for me, and by the second time we took Library Hill, YHC relied on his brothers to take some IC counts and continued on… for them!

Warm-Up: SSH x 30 IC, Good Mornings, mosey, Sir Fazios And SSH x 20 IC. Head to the bottom of Library Hill.
The Workout: With BRR coming up, gotta mix the hills in.  We did 3 Library Hill repeats from the bottom with stacked exercises at the bottom and top.  Bottom: 5 burpees. Top: 5 burpees, 10 reverse lunge IC. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats. Top: 5 burpees, 10 reverse lunge IC,15 Squats, 20 Shoulder Taps. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats, 20 shoulder taps, 25 mountain climbers. To the top once more for about a minute long plank hold, form focused, control your breathing, etc. Mosey to the rocks, Cusack to the barber shop for some haircuts.

10 second each pax count for People’s Chair. Grab your rock and do 25 Curls and 25 Rut Rows. 10 second count each pax BTTW and do 25 Shoulder Press and 25 rock spanks IC. Do People’s Chair for 10 count each pax and then grab the rock for 25 Tricep press and curls. Finish with 10 count pax BTTW. Cusack the rocks back and head over to Mary.
Mary: 25 counts of the following: LBC, Freddie Mercury’s, Dying Cockroach, H2M, Standard Merkins, Heel Taps. Plank hold for about 90 seconds.  Have a nice day!
Announcements: Mulch… Sign up! Emeril and M4L collecting donations for Neighbor to Neighbor and Healing Transitions.
T-Claps (Recognition): Pax grabbing some cadence counts and following my exhausted butt around downtown!
Prayer: I’m celebrating 18 yrs.  with the M today!  Unspoken. YHC took us out.  Honor to lead…but I’ve got some work to do!

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!