Tag Archive for: Nemo

Thank God Deer Don’t Eat Meat

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Six 6 Pax for a solid start to the week at Downtown Train.

FNGs: None

EC: Coal Ash, Nemo

Warm Up: Field trip over to Womble. Circled up for 10 burpees OYO, daisy pickers, merkins, good mornings, SSHs

The Workout: Mosey’d over to picnic tables for the following rounds of exercises…

Round 1: Step-ups x 10, SSH x 20, Step-ups x 20, SSH x 40, Step-ups x 30, SSH x 60, LBCs x 50 in cadence

Round 2: irkins x 5, squats x 10, irkins x 10, squats x 20, irkins x 15, squats x 30, irkins x 20, squats x 40, LBCs x 40 in cadence

Round 3: dips x 5, lunges x 10, dips x 10, lunges x 20, dips x 15, lunges x 30, dips x 20, LBCs x 30 in cadence

Round 4: 2 x Peoples chair (10 count each Pax), balls to the wall (10 count each Pax)

Indian run back to home base

Mary: LBCs x 50 in cadence

Announcements: Dec 7 Frosty, Christmas Party,

T-Claps (Recognition):

Prayer: Warbucks family, Coal Ash’s grandfather, those who are serving/have served in military

Did you see that mannequin?!?!?!

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EC: Nemo, Redenbacher, Yogurt, Warbucks, UTI, Lipstick, Skidmark showed up early but opted to stay in his truck

FNGs: Not this day

Warm Up:
SSH, Windmill, lunges, jump squats

The Workout:
Crossway! There was a 3 mile and 5 mile route. The 6 was picked up! There was also a really creepy mannequin in an open garage with a spotlight shining on it. Halloween’s over folks! Lots of good effort out there this morning by all.

Mary: Maybe next time.

Announcements:
Frosty CSAUP 12/7, Christmas party 12/14, Sign up to Q!,

T-Claps (Recognition):
The 3 mile crew! These guys have been killing it lately and are slowly turning into the 5 mile crew.

Prayer:
YHC’s family with baby being born Friday, Slide Rule on his test today, Cowboy’s employee who passed away unexpectedly

YHC took us out. It was a pleasure to lead this morning.

Cujo and nipple chaffing

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FNGs: N/A

5 HIMs showed up to DTT on another cool clear morning. YHC rolled in to find 3rd Cousin, Buford, and Nemo’s cars already parked 15 minutes before start time.  Dauber pulled in while YHC posted the flag.  Nemo was no where to be found.  5 minutes before go time, NOX vest lights appeared on the horizon – Nemo had been putting in the work early with EC miles.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch

The Workout

Indian Run around Town Hall and back to the flag.

Modified 11’s:  PAX line up on a parking space line and begin with Merkins – Bear Crawl to end of line – Plank Jacks – Crawl Bear back. Once we got to 5/6 modify to LBCs and WWI’s.  (Totals: 15 Merkins, 40 Plank Jacks, 15 WWIIs, 40 LBCs).  It was clear to YHC that everyone loves this  

Mosey to the Rock Pile. Rotate around rocks between sets. (Need to teach Cujo to bark in cadence)Image result for kujo dog movie

  • 2 sets of 20’s – Curls for the girls
  • 2 sets of 20’s  – Overhead Tricep-press
  • 2 sets of 10’s – Rutrows
  • 2 sets of 10’s –  Ground Pounders
  • 1 set of 10’s –  Bus Drivers

On your 6:

  • 3 sets of 10’s Bench Press
  • 2 sets of 10 x 3ct Windshield Wipers
  • 2 sets of 10 x 3ct 6 Inches with arms extended

Mosey to flag

Quick Feet down the length of the lot, Lunges back to start, Karaoke down, Quick Feet back

Take a lap around the Library (no craig’s listers to be found). Mumblechatter consisted of a fascinating discussion around who pays for the public libraries. 

5 minutes of Mary:

  • 3 sets 4 x 10ct  – Supermans (alternating between Dive to Free fall)
  • 3 sets of 5 x 5 ct – Boat Canoes
  • 2 set of 10’s – Mountain Climbers
  • 20 ct – Single Leg Homer to Marge
  • 10 x 3ct – Pickle Pounders
  • Single leg lifts 10 straight, 10 back, 10 forward for each leg
  • 20 ct – Pigeon Pose

Mumblechatter consisted of a discussion around methods for avoiding nipple chaffing during long runs. YHC shared a story of scaring divers and possibly small children by running shirtless to avoid the pain on Saturday. 

COT: (Nemo kept YHC on track with count/name-arama preceding announcements)

Announcements:  Dauber may have a bib for sale for the HSHM (Nov 23rd) for anyone interested.

Prayer Requests:  Prayers for our country’s leadership. Crab Legs going through experimental treatment.

YHC took us out.

T-Claps: For Nemo putting in the EC miles

Slow on the Rocks

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I was back on Q after a couple months of a strong rotation of others stepping up to lead the Downtown Train. Always a small but strong group showing up and ready to work.

EC was The Natural, Full House and Nemo for a 2+ mile loop down and around Womble and back.

FNGs: None
Warm Up: We warmed up, usual lap, usual exercises.
The Workout: We worked out.  Got rocks, lifted them, did exercises and runs between sets. Hit the biceps pretty hard with some decent mumble chatter along the way.  Broke things up with a “recover” on the sets of SSH and LBC.  Nemo always like to work in some good SSH sets. We did most of the rock work IC so the rep count was high and slow with a focus on form.
Mary: We did some ab exercises. A couple quick sets Homer to Marge, Six Hold, Low Slow Flutters, Six Hold again and finish with LBC.
Announcements: see slack
T-Claps (Recognition): Was great to have Full House take par in his first Downtown Train and to run with him for EC, and Flanigan for showing up and working hard despite a stub toe incident in the early hours of the morning. Also, to Sprinkler for stepping up at Mutiny this morning – his first ever F3 post was at Downtown Train a couple months ago and great to hear he has been such a positive force.
Prayer: All unspoken so we took a silent 10 count then YHC took us out.

Return of the Little Dipper

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EC: Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH, 10 x Daisy Pickers, 7 x Frankensteins (cut short due to some mumblechatter about “isn’t this a running AO??”) All exercises in cadence.

The Workout: PAX split off into two groups for the 3 mile and 5 mile route. Rut lead the 3 mile group on an out and back to to Town Hall.  YHC was the 6 on the 5 mile route with the old school Little Dipper route.  Great job men!

Mary: Not today, short on time.

Announcements: Slide Rule will be rolling out a Shield Lock Challenge in the next few weeks. Check Slack for more information.

T-Claps (Recognition): Rut for stepping in to lead with UTI downrange, Slide Rule for the Shield Lock Challenge

Prayer: Banana Seat’s daughter, Bernie and his family, Rut and his family with their upcoming travels, young girl from HS Springs involved in accident

YHC took us out. Always an honor to lead.

Shaken..Not Stirred, but Strong despite the added Water

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Pre-Blast called for a 5-mi ‘shake out’ run this morning at AGS. Arrived to Womble this morning and fittingly see Master Shake parked and ready to go. The weather humid this morning, almost a complete 180 from yesterday’s perfect 51 degree dry forecast. Parked toward the tennis courts was a truck I hadn’t seen before and out emerges Martini, fresh off a distance PR at U-Turn yesterday. I know Halloween is a few short days away, and a ghost in the form of Pilgrim now comes into focus. He’s got a half planned and is meeting Bernie this morning for some miles, who is just a few strides away.  Nemo pulls in and we have 4 PAX for this morning’s run at AGS and conducted the following warm-up.

Warm Up: Quick jog from end to end of the lot, with alternating lunge walks, butt kickers, and carioca. Circled up for Imperial Walkers X10, Deep Squats IC X10, Hillbillies X10, Fazio X10F\10B. Squat hold while explaining the route.

The Workout: Shake Out Run.. PAX proceeded down Stinson and up to the stop sign at the Bass Lake Road intersection. Moved left on Bass Lake, past the Dauber Cathedral (Lowe’s Foods). At Holly Springs Rd, we took a right and headed down to Linksland, where we took a right and then an eventual right on Salem Ridge. At the end of Salem Ridge, proceeded back up Bass Lake onto Stinson and then took a trip back to the flag via Ivan parking lot and the back side of the baseball fields to complete the 5mi run.

Mary: Stretches OYO
Announcements: HSHM in a few weeks. HSHM channel on Slack.. be on the look out for segment runs during the week via ShamWow and that determined Aquaman.
T-Claps (Recognition): All PAX for first battling the humidity and then the steady rain that came down as we reached Salem Ridge. Nemo for picking up the six. Martini for following up his strong U-turn performance with his first AGS appearance.  Acceleration alert on Master Shake. During the last 1/2 mi to the flag he took off in a gear YHC can only describe as blender setting- Liquefy. This guy is showing up every week and every week getting stronger.

Prayer:

YHC shared a few takeaways from yesterday’s long runs. OK- Let’s start with that WTF Half Marathon that started at 3:30am yesterday. Insane- Yes. Completely Pointless- No… The story behind this one is deeply rooted in accountability. About a year ago, Pikachu and Skidmark started an AO called Crazy Time, which had a 4:30am start on Friday’s and ended, leaving enough time for some EC and then eventually patronage to Cletus or Ivan. This AO has since been on hiatus, but in August-September, posts of 8 mi EC’s started to proliferate on Slack, which prompted YHC to ask Pikachu the question…”Why don’t you just do a Half Marathon EC.” To which Pikachu responds, “Is that an HC, Mookie?” I then replied with the following, “Not this month, Pikachu, but sometime in October around HSHM training time. Here’s something you may not know about YHC. I am a man of my word and although it sounded crazy, I did suggest it, and to the point that I wrote down that this would happen in October. So last week when Pikachu was at AGS, I verbally HC’d for yesterday as a promise to him, but more importantly as a promise to myself to commit to this insanely early run. In the process, I even managed to headlock Redenbacher and M4L for the run.

The moral of the story is this, it’s only crazy until you do it. Yesterday was a lesson in accountability and commitment. The fact that we had 4 guys doing a 3:30am half marathon was impressive, but not as impressive as the parking lot at Ting as we arrived back to the lot and onto the ramp in the final 1/4 mi. With all the cars parked, I could have sworn race day came a few weeks early. The PAX in SouthWake have always inspired YHC and in race season, like it is now, its a pretty incredible time to witness all of this positive energy amongst PAX to become not just better runners, but better individuals, who accept challenges together and convert the crazy into a commitment to be better men, better husbands, fathers, and contributors in the community. Amazing, Men! I’m all out of adjectives.

Additional prayers were sent for those PAX battling injuries and those training for races for continued health. Those experiencing marital challenges and all unspoken. YHC took us out.

Rain or Shine

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EC:  Nemo, Redenbacher, UTI

FNGs:  Not today.

Warm Up: All exercises in cadence. 10 X SSH, 10 X Frankensteins, 10 X Daisy Pickers. Discussed the routes and off we go.

The Workout:

We got a few minutes into the run and the rain starting falling. Made for a nice refreshing run this morning. About a mile into the run, YHC realized he forgot to secure the R4TJ standard issue shovel flag TP roll prior to departure. Don’t worry men, a fresh roll will be available next week in case you are in need.

3 Mile Route:

 

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

 

Mary:   Still MIA.

Announcements:   Check Slack and Facebook.

T-Claps (Recognition):  All PAX for showing up in the rain to get some miles in. Good work men.

Prayer:  Rut and his family with all of the traveling they will be doing in the next few weeks, unspoken.

YHC took us out. Always an honor to lead.

10 PAX for AGS

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EC: Fonzie, LED, H1N1, Redenbacher

FNGs: None

Warm Up: Standard Mookie Warm up…light mosey around the lot and  alternating butt kickers and high knees, which then morphed into a set of carioca. Squat Hold while YHC explained the route.

The Workout:

Standard Half Marathon route from Womble to the Greenway, around Bass Lake (counterclockwise),  up through Sugg Farm, and back to Womble for YHC, Nemo, and Master Shake. Yogurt ran essentially the same route after CoT.

Bernie and Pilgrim completed their power testing at the Womble loop.

H1N1, LED, and Fonzie continued on toward Ting and back after EC to get in 9 miles total.

Oboe rucked with breathtaker +20…solid work Oboe.

Mary: Not today, we were short on time when we arrived for CoT.

Announcements: Check Slack and Facebook.

T-Claps (Recognition): All PAX for showing up to get some miles. Oboe for a solid Ruck.

Prayer: Continued prayers for Bernie and his family and all unspoken requests.

YHC took us out.

That time that Burt Reynolds Fartsacked….

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Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever…  Sorry PAX, UTIs head is a little spinny this week. (more than usual even)

EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu

FNGs: 0

Warm Up:  Overhead Arm Stretch, SSH, 1 lap around the Ivan lot

On the warm-up Flanigan commented on the lack of Burt Reynolds.  No F3 guy named Burt, no Q with a stash, or with a cowboy hat.  He was promised Burt F-ing Reynolds!!!  I told him… dude fartsacked….  it happens…

The Workout:  15x for each single hand move 30x for each 2 handed move

  • One Arm Swing (15 each hand)
    Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
    Two Handed Kettlebell Press (overhead)
    Goblet Squat Jump (hold crown)
    Chest Press + Overhead Sit Up / Crunch (one handed each side)
    Snatch / High Pull (one handed each side)
    Reverse Lunge + Curl / Split Squat
    Ribbons (loop bell overhead, pass behind)
    Thruster (squat and press overhead, one hand)
    Staggered One Arm Row
    American Hammer with bell
    Figure 8’s Side to Side
    Sumo Deadlift to Upright Row
    Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)

This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form.  Thank you guys for your leadership.  Lots of post workout praise for my time in the hot seat.  Thanks for the encouragement HIM.  Appreciate all of you!

Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:

Reminder.  Oct. 12th is the picnic.  Signup sheet is posted.  Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after

T-Claps (Recognition):  Those in attendance at Ivan.  Thanks for the support.

Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps

Prayer:  That 187, Bernie, Sassy’s beer mile team loses graciously

For serious…  YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.

An elderly family friend of YHCs has been hospitalized.  Praying for the best and for her family as she recovers.

PSA for R4TJ

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EC: Cowboy, Dawgpound, Emeril, Lipstick, Nemo, Redenbacher, Skidmark, UTI, Warbucks

FNGs: None

Warm Up: Some good mumblechatter, discussed the routes and headed out.

The Workout:

UTI was enfuego with his Public Service Announcement for R4TJ this week and as a result, a strong contingent of PAX were fired up and ready for some miles. We aim to please at R4TJ so YHC had a 3 mile and 5 mile option available for PAX to take advantage of this morning.

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

Mary: MIA

Announcements: F3 Family picnic October 12th.

Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Emeril, Lipstick, Nemo, and Warbucks for picking up the 6.

Prayer: Bernie and his family, unspoken

YHC took us out. It was an honor to lead.