Tag Archive for: Nemo

F3 is a superpower.

/in /by

So after a short sting, err stint on the IR due to a spider bite, no better way to come back to working out than to Q your first work out back. Downtown Train has been a little light in attendance so it was good to see Pax coming in from clown cars and running in from different directions.

FNGs: None

With No FNG’s we took a quick Mosey to the lower level of the parking deck for warm-ups.
Warm Up: 15 SSH, 16 Imperial Walkers, 10 Sir Fazio forward and Backward.

Warm-up complete time to start the warm-up.

The Workout:

Thang 1: A little venomous flavored Dora 123 in honor of my recent spider bite, but unfortunate lack of superpowers.                                                                                                                                                100 Peter Parkers, 200 LBC’s 300 Copperhead Squats

With that completed, we moseyed to the upper level of the parking deck

Thang 2:  Modified 11’s. with  HillBillys and Monkey Humbers with 5 merkins every time you cross the middle of the parking deck.

Still had some extra time so we did

Thang 3:  7’s  with Freddy Mercury’s and Imperial Walkers

Mary:  Pax Did Circle of Mary
Announcements:  9/11 Stair Climb, Labor Day Convergence at Sugg Farm Next Monday, Gump’s Pax Challange to Q 1 workout a Month till the end of the year
Prayer: Noah’s Ark M, all the 2.0’s starting school today

COT:
Count-a-rama:  12
Name-a-rama: 11 Meh 1 Respsect

NMS:  As always my days are always better when they start with F3. Men, if you have not Q, ‘d a workout take that challenge, I am sure if you ask someone would Co-Q your first workout and/or help you plan it.

Broken Promises, Re-Runs, No Regrets….

/in /by

Pre-Blast the night before offers up an ‘easy’ run for Sunday’s edition of AGS. YHC sends out early knowing that Bender Street is in play Saturday night at Bombshell. Midget SC’s and YHC knows what’s up. There will be some Billy Jean choreography playing on FB before the night is over…and yes- no Midget come 6am.  The thing is, YHC sends these pre-blasts for a reason. They may not resonate with all PAX, but they have meaning to what the workout will be the next day. The picture depicts a solitary sad clown flying a kite. For YHC it has meaning. This was the last picture taken before making the decision to hit the reset button… A do-over of sorts.

Every time I roll into that parking lot at Womble, I hit the reset button. I reset what happened the week before and I prepare for what is coming at me in the week ahead. The intent is always to advance forward. When I roll in, I know I’m getting at least 6mi as Redenbacher is parked. No signs of life, but I know he is there somewhere getting 3-4. Plant flag and Boy George Rolls in. He already has scheduled run. Unaware, he has 10 miles lined up and asks if I’m considering Soul Crusher. I reply with an unfortunate no. The rain from the prior days cancelled out that option and we’d be taking it to the streets for hill work. Just as I finish up that dialogue, DawgPound quickly inquires, “Are we really doing Soul Crusher? …because if we are, I’m getting in my car and leaving.” I’ll admit, I don’t know everything about running, but I do know that muddy trails make for injuries and with 2 weeks to BRR, none will happen on my watch. With that, YHC already had an alternate plan. Unfortunately, this may very well be the 4th week in a row we couldn’t put the lake in play due to rain, but given the upcoming BRR, hills would be the perfect formula for this morning’s run. UTI and Oboe quickly join and Cupid rolls in with Backstroke (canine 2.0), who does a perfect Lipstick impersonation 2 minutes before the start. Now its a Sunday as Maybelline and Nemo emerge.

6 o’clock hits and we were off with the following warm up….

Warm Up: Light jog around the Womble lot. Circle up for exaggerated prison squats (2 count on the down 1 count on the up) X10, Good Mornings X10, Imperial Walkers X10, Hillbillies X10, Mountain Cljmbers X10, Frankensteins to the far end of the lot with alternating Butt Kickers. Carioca to the starting point. Squat Hold to explain the route.

The Workout: With Cupid and Backstroke the only ones to Ruck this morning, YHC provided the running route for the 7 PAX looking for miles. This morning’s route would offer 3, 4, and 6 mile routes as they would be Hill segments on Library Hill, Cemetery Hill, and Bass Lake. All 7 PAX opted for the 6 mi option so were ALL IN on the 3 segments. With a sly look and shades of sarcasm, UTI opens up and says “nice to see you are original and repeating what you did last week.” SHOTS FIRED…It must be told that UTI is an avid reader of YHC’s backblasts. While a reader, he wasn’t yet a do’er so today he’d be in it for the long haul. He later proclaimed that his comments were meant to somehow talk me out of the intended route. One thing about YHC is that he is stubborn and when its layed out in the circle, it gets executed. Route would start at Womble Tennis lot and continue through the baseball fields. As we made our way out of the fields, we would advance right onto Grigsby, then Raleigh and eventually onto Main St., where we would detour to the Library. At Library Hill we would continue on the down slope all the way to the speed bump warning. With all PAX at the speed bump line, we’d all ascend at a strong pace to the top.

This is where it got interesting, as Oboe, as if shot out of a cannon, set the ‘standard’ on that segment along with strong efforts by all PAX. YHC then directed PAX to drop off their library books and advance the long way around the lot to the drop off and back up toward the DTT AO meeting spot onto Earp. As we approach Earp, we proceeded left to the Cemetery. At this point, we had Nemo, UTI, Maybelline, and Oboe ahead with YHC, DawgPound, and Redenbacher at the crossroads of really? and yep- let’s do this… Nemo came back to pick up the six and now it was on… Strong push up the hill with Redenbacher finding another gear to the top. As we all stood triumphant at the top, we looked ahead and realized… WTF.. this thing is a damn half pipe. Rolling with it, we descended and climbed to the the stop sign at Main St. Continued up Earp and then a right on Bass Lake. At that point, YHC knew his perfect 2 month streak of 1 hour 5-5+ mi AO’s was in jeopardy. With Bass Lake left, I inform UTI and Maybelline that we may be over if we make it all the way to the Bass Lake lot. We had 17 min left at that point, so we’d be cutting it close with 2 and change left. PAX continued on Earp, circled back for the 6 and then proceeded down Bass Lake. As we made our way down, DawgPound made a detour down Stinson, with remaining PAX moving forward. Told UTI, who was ahead, we’d stop at Salem Ridge and then head back, leaving us 200 yrds short of what YHC had planned. All PAX made it to Salem Ridge and extended beyond to the lot before proceeding back up Bass Lake.

At this point, I’m not sure what happened, but the push from the remaining PAX was incredible. Maybe it was the right song in a play list, maybe PAX wanted to get back to the lot before 7:15, but somehow we found a groove in that last segment and pushed each other to an 8:43 pace before hitting Stinson. Finished the route to the flag, some getting a 10K, others 7 and 9 with EC.

Overall- just flat out strong efforts.

Mary: Stretches OYO
Announcements: ShamWoW has PC tomorrow.
T-Claps (Recognition): All PAX getting miles in on a Sunday. Maybelline 2 weeks in a row putting in some quality hill work post-rehab
Prayer: Noah’s Ark and his M, Michelle. Continued prayers for health and healing. Those on IR. YHC took us out.

Getting some rock work in.

/in /by

Small group of 3 PAX for Downtown Train this week. Mookie’s 2-year anniversiary had some pull! Congrats to you Sir on that 2-year milestone.

Solo EC by Nemo.

FNGs: None
Warm Up: Standard DT lap. Followed by: 5 burpess OYO, Daisy Pickers, Windmills, hamstring stretches straight leg, right over left, left over right.

The Workout: Mosey to rock pile for rock and headed to back of library parking lot.

Workout was made up of 4 rounds of exercises with rock and each round focusing on a different group(s) of muscles. In between rounds we did quick round of cardio to get the heart rate up.

Round 1: Two rounds in cadence of Curls for the girls , tricep extensions, slow curl. Run lap around parking rock over head.

Round 2: Two rounds in cadence of shoulder press, then rock hold (as YCH called to switch between holding rock straight out from body and overhead) for 45-60 seconds. 7 burpees OYO

Round 3: Two rounds in cadence of squats, sumo squats. Bear crawl 25 yards out and back.

Round 4: Series of glute exercises each leg x 10

Repeat above until time to head back for…

Mary: LBCs, Dying Cockroaches

Announcements: See Slack and Facebook
T-Claps (Recognition): Nemo for the solo EC run. 3rd Cousin for choosing a pretty heavy rock and getting it done.
Prayer: Wounded rangers, injured PAX

The Sweat Deck

/in /by

YHC rolled in for solo EC with a run down to Womble and back. On the run I went back through my workout plans.  That’s right, plans, not plan.  DT is a small AO in numbers and I always show up with multiple options so I can adjust to the HIM who post.  Today was no exception,  Returned to find just 3rd Cousin waiting, but it was still early.  Da Business rolled in next and right behind him was our FNG, brought to us by 3rd Cousin, and also a good friend of Double D.  This guy is a F-V local, dedicated firefighter and has run his own powerwashing business for over 20 years.  Not to mention, our new friend Sprinkler put in the work.  If you’ve never been to one of the smaller AOs like DT, I highly recommend it.  By the way, the PAX elected for the lesser run option so we avoided cemetery hill, where I had a great modified Red Barchetta at the ready.  Instead, we hit the parking deck.  Despite the lack of a multi-level beatdown experience, the deck has proven to be a solid option.  I have dubbed it “The Sweat Deck” because it holds the heat, has no breeze, and each time we have been in there we have destroyed it.

FNGs: Sprinkler, an noted above
Warm Up: Headed out on the standard loop then circled up for Good Mornings ICx10, Windmills ICx10, SSH ICx20, Fazio Arm Circles ICx10 F/R, The Chinook ICx10.
The Workout: On the jog across the street to the deck where we quickly lined up and started what was our warm-up round of 11s.  Merkins on one end, squats on the other with a long run from end to end.  Once done, we took a break from the heat and went outside to do 3 sets of dips (x10, x15, x20 with a 10 count between).  Back to the deck we lined up for 11s again, but instead of running it was bear crawl (we quickly modifed to one way bear crawl/one way lunge walk).  The exercises were shoulder taps IC on one end (so we could stay in the plank hold at end of bear crawl), on the other end we did star jumps.
Mary: Circled up for 2 sets, keeping feet off ground and working from our six and all to 10 count or ICx10 – LBC – 6″hold – low slow flutter then homer to marge and American hammer.  Finished off with LBCs ICx20 then it was a nice round of “have a nice day”.
Announcements: None, but we made sure to bring Sprinkler up to speed on slack (he is already a slack user)
T-Claps (Recognition): 3rd Cousin and Da Business have been regulars at DT.  That’s what it takes to stand up a new AO and I can’t tell you how much I appreciate the opportunity to put in the work with these guys every week.
Prayer: Unspoken, YHC took us out

Got any good CDs?

/in /by

20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

Land mine at Downtown Train

/in /by

FNGs:none
Warm Up: DT standard run loop, followed by Good-mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies all in 10 count. Finally 20 count of side straddle hops.
The Workout: Headed over to the parking deck where eventually we encountered a feces landmine. Good news, nobody stepped in it.

1st station: PAX all partnered up to do suicides while other was doing 4 exercises. Pax changed out when each completed the evolution of suicides. The  4 different exercises were shoulder taps (each time you hit your left shoulder was 1), low slow flutter ( each time left leg came up was 1), merkins, and WWII’s. All exercises were 100 reps in total.

2nd station: This is were we encountered the turd. PAX all grabbed some wall for Peoples Chair followed by Balls To The wall in an indian run type fashion around large pillar.

3rd station: Partners Wheelbarrowed to a pillar approximately 15-20 feet, PAX then did a 10 count of squats, partners switched out to next pillar (same distance) did 20 squats, partners changed out Wheelbarrowed to next pillar for 30 count squats and then the final Wheelbarrow was followed with 40 squats.

4th station: PAX walked over for some rest to just outside the parking deck and grabbed a retaining wall for 3 sets of 25 dips.

 

Mary: Each PAX did a 20 count of abdominal wall exercises.
Announcements: Watch out for human poop in the parking deck. If you poop in the parking deck please throw it out.
T-Claps (Recognition): Nemo EC for a couple of miles prior
Prayer: Pumpkin Spices son going off to college, mass shooting victims and unspoken.

 

Good work men!

Increase the banter ^^^ Turn down the Controversy v v v

/in /by

EC: Cupid, Redenbacher, Pikachu

FNGs: Not a friendly guy in sight…
Warm Up: 20 SSH, 10 Windmills, 10 Frankensteins, 5 Burpess (SOMEONE… WAS… LATE!)
The Workout:  We were celebrating so we brought out The Turkey!  5ish wonderful miles that bring you down our beloved Crossway.  A good time was had by all.  Especially our R4TJ first timers Cupid and LipSync.  This was also Cupid’s first time on Crossway (Gasp!)

Image result for gasp

Mary: I’m gonna miss her the most at R4TJ (Is this Mary? ^^^)

Announcements:

  • It was previously announced (I believe) but it was re-iterated that R4TJ has been extended to 1 hour to accommodate a min. 5 mile workout option.
  • COT has been brought to the beginning of the workout to silence the controversy.
    • Bonus – we arent sweaty and tired for announcements and prayers
    • Bonus – we get a headcount first for safety purposes
    • Bonus – we get to hear about planned modifications or the need to leave early
    • Bonus – If YHC takes us out you could actually touch him (not bonus?)
    • Bonus – I got to say Bonus like 7 times in this back blast (Annoying BackBlast Achievement!)
  • CELEBRATE!!! R4TJ has completed one full trip around the sun.
    • Although we know you all really want Lipstick and I to be R4TJ site Qs forever – with our witty banter and cunning ability to find new places to SH!T – we have decided to step down (The track plays: Awwwww)
    • Stepping up as R4TJ Site Q is our very own Redenbacher.  This guy has been accelerating all over the place and has become a fixture at R4TJ.  Lipstick and I said his name in unison as we thought about who should take over.  Welcome aboard big RED, we’ve got your desk all setup!!!

Image result for new management toilet office

  • Announcement, Announcements…
    • Carpex has a BRR run on Saturday.  If you can find your way to Kitty you might get some details
    • Banana Seat has a pop-up AO that involves paddle baords for Saturday as well

T-Claps (Recognition): Redenbacher!!!  Obvious reasons
Prayer:  Moment of Silence

AGS…OYO

/in /by

As the saying goes, “If you can’t Q it, don’t do it.” Truth be told, YHC was not a 100% Sunday morning. Had taken the whole week off from the gloom after experiencing some hip discomfort from the 5mi run the Sunday before. Did all the PT exercises throughout the week…constant rolling and stretching, hydrating, and rest. Woke up early Sunday morning to do some more stretching and rolling at the Fern before heading into Womble. Everything felt fine for the time being.

Arrive to Womble and what do I see? A ghost pirate, Deadbolt backing his white phantom truck into a space abutting the bathrooms. He’s back and ready to burn off the week long beach vacation just in time for the final crucial weeks before BRR. Plant the flag and another white vehicle pulls in carrying Full House. Pablo now saunters in, but without Over Easy, who was expected to show this morning. Then the surprise of the morning comes in the form of one of the best named PAX in recent SouthWake memory…none other than Oboe.

As promised, Nemo pulls in after some exchange on Slack the night before. 6 o’clock hits and we started out of Womble parking lot onto the back lot behind the baseball fields, where Da’Business likes to do partner carries at Cletus. As we made our way to that back lot, PAX saw another car pull in and figured we’d circle back for the six so everyone knew where we were headed. For the second week in a row, it’s Yogurt coming in hot sans unicycle. Pick up Yogurt and then make it to the back lot for a warm up that went a little like this….

Warm Up: Circled up for Hillbillies X10, Imperial Walkers X10, Good Mornings IC X10. By that time H1N1 and Messi joined the mix. Mosey to the far end of the lot with butt kickers. Once to the far end, performed lunge walks across the back end of the lot. Continued back to the other side with a light mosey and high knees, and then Frankensteins to the point of origin. At the point of origin circled up for a final set of prison squats X10. Squat hold while YHC explained this morning’s workout.

The Workout: PAX would perform standard Bass Lake loop, but would be breaking the route up into 1 mi segments. For Segment 1, we would run our own pace, picking up the six when you reach the Sugg Farm gates on the way into the neighborhood to the right. We would then proceed with the same format onto the greenway, where PAX would proceed in single file formation into a scout run. The lead PAX in the scout run would venture ahead at a distance they feel comfortable with before circling back to the end of the line, then followed by the next, and so forth. We would then switch to an Indian Run before entering the entrance to Bass Lake. Once at the opening, PAX would proceed clockwise around the lake picking up the six and back to the greenway where we would alternate again between scout run and Indian Run format. Once out from the greenway, PAX would then continue back to Womble while picking up the six along the way.

Now about that “Everything feeling fine” statement. YHC was just kidding himself. By the time warm ups ended, I was far from feeling fine and as I progressed 500 yards further, my hip was on fire and it was time to shut it down. Informed trailing PAX to go on ahead and would meet them for COT. A lot of veteran HIM in attendance and was comforted in knowing that they not only knew the way, they would also know how to push each other. Unfortunately, I wouldn’t be there to see it or experience it. Continued to walk it off in a what I can only describe as a pathetic looking limp. As I made my way onto Sugg, a blaze of neon emerged and moved toward YHC. It was Yogurt to check to see if I was ok. We walked and exchanged some quality mumblechatter, which was mostly centered on knowing ones limits and not being stupid. All good lessons to follow.

Continued back to Womble and as I made it back to the lot, PAX arrived shortly after. Witnessed an incredible jailbreak at the end from the baseball fields in the distance among Pablo, Yogurt, and Oboe.  Heard H1N1 was the unfortunate winner of the last to complete the scout run and first to start the Indian Run lottery along the trail. Also, kudos exchanged to Messi for picking up the six along the trail.

Mary: Stretches OYO

Announcements: Shout out to those that ran the BRR Training Runs on Saturday. F3 Dad’s Workout next Saturday-Still need a Q.

T-Claps (Recognition): All PAX showing up this morning and leading in the absence of leadership.

Prayer: Prayers for those with injuries, Crablegs and the great work he is doing in sharing his journey with those with ALS and bringing awareness. YHC took us out.

Did you know about the stepper hill in the back?

/in /by

Had 9 for Downtown Train. Decided to change things up and went for a little field trip over to the Hunt Center for our workout.  Thanks for the strong effort today and for the opportunity to lead.

FNGs: None

Warm Up: Run to the field behind the Hunt Center and circled up for the following exercises: Daisey pickers, windmills, right/left hamstring stretches, right leg over left and left leg over right stretches.

The Workout: First workout was 11’s. Exercises were lunges and squats. Started with a single lunge at bottom of paved hill, run to top for 10 squats, repeat until we reached 10 lunges and one squat.  For the next exercise we moved around to the steep grass hill towards the back of the field. Partnered up for Dora. Exercises were fazio arm circles forward (100), fazio arm circles backwards (200), and hallelujah’s (300).  YHC had Pax do 50 more hallelujah’s and we jogged back to home base.

Mary:  Dying cockroaches, Freddy Mercury’s, LBCs

Announcements: Pop up AO at Jordan Lake, UvU Challenge

T-Claps (Recognition):

Prayer: Family in Fuqay that lost 3-year old son, injured PAX.

Shield Lock Challenge

/in /by

23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.