Tag Archive for: Nemo

A Sisyphus inspired workout

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11 PAX and 1 dog posted at Disney for a Sisyphus inspired Q.

FNGs: None
Warm Up: Lap around the soccer field.  Circle up for the following exercises in cadence: SSH, Windmill, Good Morning, SirFazio Arm Circles
The Workout: Mosey to the bottom of the lot to select a rock for today’s workout.  Start on walkway around the soccer field, stop at the first corner for RuttRows ICx10.  Continue around soccer fields, john cusak the rocks, until we reached the split in the path with the hill.  Partner up for a Dora 1-2-3 (shared exercises of 100 goblet squats, 200 overhead presses, 300 curls for the girls), partner 1 ran started the exercises while partner 2 ran down the hill to complete 5 merkins and run back up to switch.  Once all groups were finished, continue to john cusak around the soccer fields stopping along the way to do: Merkins with 1 hand on the rock (10 each side), Midget cookie pouches, tricep extensions.  Once we made it back to the bathroom building we regrouped with our partners to complete 2 rounds of each: partner 1 hold BTTW while partner 2 did LSF while holding the rock x10 in cadence, partner 1 hold peoples chair while partner 2 did Homer 2 Marge with the rock in their lap.  Return the rocks and back to the flag for Mary
Mary: All exercises in cadence: LSF x 20, Box Cutter x20, pickle pounders x10
Announcements: check slack and FB
Prayer: Martini’s Family, Pablo’s Family, Cupid’s Family, First Responders

Tour De Womble @ TBD

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What’s Wrong with You?

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My first post at Disney was on January 2nd of this year. This was after starting F3 back in October and maybe 15-20 total posts up to that point. Not 100% sold on F3 yet, this was the workout that started the fire! I think it was a throwback co-Q by Deadbolt and somebody else. I had only heard of Disney from others prior to this.  Stories of a pax named Pablo who would make fellas “Merlot” on this thing called the Abyss circulated around me enough that I was honestly a bit nervous that this was the AO that I would simply not be able to keep up with, considering just coming off about a 3 year layoff from working out. The workout on January 2nd was focused, intense, constantly moving, and structured. We went so many places in the park in such a short time that morning. Though I started Q ing late in January, I knew enough to know that a quality Disney Q needs to bring it! So about 30 lbs. lighter and in much better shape YHC took the reins at Disney with 10 other pax ready to ride as many rides as we could.

FNG’s: none

EC: Nemo, Shamwow!, Mookie, Emeril

Warm Up: SSH, GM’s, Seal Claps, Overhead Claps, Frankenstein’s. Mosey to the big hill on the far side of the field.
The Workout: Take the hill stack. 10 burpees, take the hill. 10 burpees, 20 squats at the top.  Run the ridge, 10 burpees, 20 squats, 30 mountain climbers.  When I called this is when Emeril looked at me and said, “What’s wrong with you?”

Mosey to other side of fence for 5 count per pax People’s Chair followed by 30 ct. fence squats. Mosey to the Abyss.

We did split group 7’s on the Abyss with burpees at the bottom and WW1 at the top. Plank hold for the 6.

2 line Indian runs to the high school. 30 bench dips.

With Indian run lines remaining in effect, we did a few hill repeats with 2 merkins at the bottom, run to the top, 4 star jumps, back down, 6 merkins, to the top, 8 star jumps, on the way down, several pax were quick to let YHC know we didn’t have a whole lot of time to get back to the flag. OR they didn’t want to do more hill repeats. Either way, these pax were right on so we finished with 20 merkins. Indian run in a whole group back to the flag.

Mary: H2M, H2M single leg, Box Cutters, Pickle Pounders.
Announcements: Rune continues.  Bass Lake mulch project.
T-Claps (Recognition):
Prayer: Pablo has lost his mother. Pray for his family. Martini’s mom and family. Hardy got staples after suffering a hit to the head and ninja training. Praises from Quiver for his daughter getting good news on high school placement. Praises from FloJoe and a family member of his who is recovering and we were praying for. Our Nation, leaders.  Honor to lead men!

Back to avg numbers at the U!

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FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Celebrating another trip around the sun

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Having survived another trip around the sun, I set off to Q Disney, while I was weather watching the last couple days it went from no rain to getting soaked to it might rain to it will rain. We ended up with a mostly no raining workout.
FNGs: none
EC: Nemo and Pablo
Warm Up: Quick loop out of the parking lot and back to the flag, with tweaking my calf again. We did 24 Imperial Walkers, 25 Hillbillys  10 Sir Fazio forward and back, 15 daisy pickers, and 10 good mornings.
The Workout:
             Thang 1:  Went to the soccer field, grab a partner, I had set 3 cones out. Partner 1 would do 10 count balls to the wall, 20 shoulder taps, and Peoples chair                                          until their partner gets back. Partner 2 would do 10 merkins, 15 ankle grabs, and 20 squats. We repeated this 3 times adding 5 to the merkins, ankle                                   grabs and squats reps.
              Thang 2: Head to the shelter for some Dora 123. 100 step-ups, 200 dips, and 300 lbc’s.
              Thang 3: One round of 7’s on the parking lot, consisting of Carolina Dry docks and Star Jumps
Mary: Popcorn Mary consisting of Freedy Mercuries, Six Inches, low slow flutter, Side Crunches, WW1’s, and others.
Announcements: Rune sign-ups,  F3 10th anniversary in January
T-Claps (Recognition): Fanny Pack for letting me take his Q spot, Texas Ranger, and his 2.0 seahawk from Carpex for coming out.
Prayer: Pablo’s, Hobo, and Martini families as they deal with loved ones in Hospice.

NMS: Since having found F3 just over two years ago, I am probably in the best shape I have been since my late teen’s early twenties. F3 has changed my and my family’s life for the better, and it means a lot. Thank you.

Suck a Golfball Through a Garden Hose

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EC: Everyone but Red

FNGs: Not today

Warm Up: 10 X SSH, 10 X Frankensteins, 10 X Good Mornings. All exercises IC

The Workout:

We took a tour of Holly Springs finest hills, so fine that we decided to repeat them.

 

 

 

 

 

 

 

 

 

Mary: THE Dawgpound led us in some stretches and cool down.

Announcements: Rune will be starting soon. Get signed up, it is going to be a blast! Check Slack and FB for details.

T-Claps (Recognition): All PAX for getting EC in and for picking up the 6 all through the route.

Prayer: Wallaby, unspoken, those that are struggling.

YHC took us out. Always an honor to lead.

One Merkin and One Day at a Time

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FNGs: None

Warm Up: OK, I am sorry 1 Burpee only but my arms were tied. Circled up for SSH, Hillbillies, Imperial Walkers, Seal Claps, and Overhead Seal Claps.

The Workout: Purple Cobra World tour consisted of Merkin Suicides in HT parking lot, followed by Dips and Prisoner Squats at the benches in front of HT, and then PAX moseyed in back of HT for a few Straight and Side Arm Raises with rocks in between Peoples Chair hold.

Someone had a good idea,  so we held Peoples Chair with rock shoulder presses as we counted 5 reps each. Finally, prior to returning the rocks we did Curls for the Girls. The next destination was to the bottom of the hill on Lassiter Road for some more Merkins, running backwards up the hill for Star Jumps. Final destination prior to Mary was donating some Balls to The Wall at GFC.

Mary: American Hammers, LBC’s, Low Slow Flutter all for cadence count of 30. Homer to Marge with one leg variation and then rolled over for alternating superman and superman to get some back exercises in.

Announcements: Dads Camp opening up.

T-Claps (Recognition): Nemo and Aquaman EC.  187, Bullseye, and Wallaby, nice to see you guys.

Prayer: Moment of silence and unspoken. Honor to lead and thank you.

Who’s Gonna Carry the Boats?

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I have gained a bit of a reputation over the years of not being hard to talk into things, so when there was a challenge of doing fritter (post at Possum Trot, Disney, and Crazy Ivan with at least 2 mile EC runs before each workout) with 4 mile EC runs I was pretty quick to jump onboard. Unfortunately, I did so without knowing that a tropical storm was going to be dumping rain on us for those 3 days. The feeling was well summed up by a text from Skidmark at 0431 stating “Worst idea ever” as we began our commute to Disney under absolutely pelting rain. As Goggins says – “suffering is the true test of life.”

 

The rain kept up throughout the 4 mile EC, at one point just fully peltering us around mile 3 (right when most men would’ve decided to stay in  the fart sack instead of coming out to the boot camp)  tapering off to a slight drizzle by the end. We navitaged the confusing neighborhood EC run thanks to the course on our watches and came upon Nemo running EC on our way back to the AO.

 

Sadly no other cars showed up. 0530 hit and we were off – I knew we needed the full 45 minutes if we were going to go the distance.

ECEC: Skidmark, Pikachu
EC: Nemo

FNGs:

None today – rain scared them off.
Warm Up:

SSH, Daisy Picker, Sir Fazio forward/backward x10 IC

The Workout:

An homage to a classic that Deadbolt introduced me to years ago – 10 rounds with Tyson. However, we stayed in the meetup parking lot and worked the 4 corners there in the hopes that we would finally make all 10 rounds. Exercises at each corner were:

Round 1 – Standard Merkins

 

Round 2 – Jump Squats

 

Round 3 – Pickle Pounders

 

Round 4 – Turkish Getups

 

Round 5 – Burpees

 

Round 6 – Diamond Merkins

 

Round 7 – Star Jumps

 

Round 8 – Prisoner Squats

 

Round 9 – Peeping Lipstick (Turkish Getup on the down, Star Jump on the up)

 

Round 10 – Double Merkin Burpees

We stayed together and finished with time for 3 minutes of mary.
Mary:

With no breaks in between – LBC, Low Slow Flutter, Freddy Mercury, Homer to Marge, Boat Canoe x10 IC
Announcements:

RUNE signup – $20 registration, winning team picks benefitting charity.
T-Claps (Recognition):

Nemo for the rainy EC. Skidmark, Nemo, and YHC (can you T-Claps yourself???) for continuing the pursuit of the Great Value Fritter.
Prayer:

Grace within our community – the F3 one and the one at large.

Our leaders and small business owners.

Time to Reflect

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EC: Aquaman, Full House, Redenbacher

FNGs: None

Warm Up: 10X SSH and 10X Good Mornings

The Workout:

Little Dipper was in play

 

 

 

 

 

Mary: Not today

Announcements: Check Slack and FB

T-Claps (Recognition): All PAX for picking up the 6.

Prayer: Wallaby, unspoken

Aquaman  shared a great message with the group at CoT. He said he recently took a step back to evaluate if he was really in the process of “accelerating”. He challenged all of us to really take the time to reflect and see if we are just coasting through the days and weeks or are we making a conscious effort to accelerate in all aspects of our lives and all 3 Fs? Challenge accepted.

YHC took us out. Thank you for the opportunity to lead.