Tag Archive for: Nemo

Lucky 7 @ GP

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Warmup:

20 Fozie Arm Circles, 20 SSH, 15 Daisy Pickers, 10 Don Quixote’s (Windmills), 10 Emperial Walkers, 10 Hillbillies,  10 Plank Jacks

The Workout

Mosey to the Wall

3 sets of 35 ct (5 ct down the line) BTTW and 3 sets of 70 ct (10 ct down the line) Wall sits.

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 10  Windshield Wipers
  • 10 Boat Canoes

Aik’n Station Time:  PAX pair up and rotate stations clockwise after each set

  • Aik’n Abs: 15 (1.2.3.#) American Rock Hammers,  20 ct (1.2.3) 6 inches, 10 Rockies, 30 ct Chillcut Planks
  • Aik’n Legs: 20 Squats, 10 Star jumps, 15 Mountain climbers, 20 Step Ups
  • Aik’n Arms: 15 Merkins, 20 Dips, 15 Derkins, 10 (1.2.3.#) Shoulder tap planks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 10 WWIIs, 20 Homer to Marge (10 standard then 5 ct each leg)
  • Aik’n Legs: 20 Step Ups,  15  Lunges, 15 High Knees, 10 Split Jacks
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Plank Jacks, 20 Dips, 15 Hand Release Merkins

Return the rocks to the Rock Pile then mosey to COT

Announcements: Yard work day at Shredder’s at 1PM today (weather permitting).  If weather is bad, we may get Shedder out to watch the Masters golf tournament

Prayer Requests:  Praise for Banana Seats recent check up on cancer – all clear.  Prayer’s for friend of Mufasa and Kitty Litter’s friend who is having a c-section as well as a co-worker with breast cancer.

YHC took us out.

Tabata Time

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There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.

EC:
Tons of guys

Fritter Foundation Inductees:
Blue Hen & Brony

Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC

The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate

Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC

Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy

T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.

Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)

Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.

BS Out!

Keep the Change

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2 for EC to start the week with a nice run for YHC down to Womble and back while Bernie was out on the roads for a couple miles around town.

1 FNG welcome Grandmama – lived in HS since ’98 and an old school Hornets fan, also “respect” and welcome.  He is looking for some of our run workouts so let’s get him out to U Turn

Warm Up: Standard 0.4 mile jog followed by circle up for the usual exercise including arm stretches, which were needed based on what was to follow.
The Workout: On the jog to the traffic circle at the top of Library Hill where we lined up on the sidewalk (knowing the usual traffic of unusual suspects pursuing craigslist-driven dream would soon be driving through) and engaged in 3 rounds of a modified “short change ATM”. 5 count plank – shoulder taps ICx5 – 5 count plank – tempo merkins ICx5 –  count plank – 5 count merkins – 5 count plank and recover on a 10 count.  Upped our game on 3rd round and went to 10s.  When we were done we “recovered” on the jog down library hill and reconvened in the pool lot. Found the grass along the back curb and lined up for a set of Jumping Jack Webbs.  This is a variation of the Jack Webb that adds my beloved SSH.  1:3:5 merkins:air press:SSH (IC).  Climbed all the way to 10:30:50 for a grand total of 275 SSH. “Recovered” on the jog back up library hill. Stopped by the drop box for a short bear crawl and lunge on our way back to start.
Mary: Circle up for a quick plank-o-rama
Announcements: Banana Seat taking breathtaker on a tour of AOs to spread the important message about testicular cancer. Let’s all step up this month and promote awareness and support the cause.

Prayer: Moby’s dad, Crablegs for his opportunity at Johns Hopkins and YHC took us out in prayer

Inaugural Squirrel Patrol Ride

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Five PAX posted to BEGIN ROAD WORK. Little did we know the turns we were in for. Mumble chatter revealed that the PAX, like me, had not ridden in quite a while. Nonetheless, we were determined to launch some road training to prepare for the Triangle Triathlon on June 1, now less than 60 days away!

Warm Up: U-Turn 3.1 to 6.3 mile run
The Workout: As I finished up U-turn, I looked at my watch to find 7 am, the scheduled launch time for the bike ride. Then, I looked around and saw Emeril, Gump, Nemo, and UTI all dressed and ready to go. Uh-oh, good time to practice my transition.

We circled up quickly to identify a route. Because most were aiming to hit the 2.0 workout at 9 am, my plans had evolved to a simple down-and-back to intersection of Friendship and New Hill Holleman Road, near the US1 interchange. 10 miles, no problem. Everyone was game and we took off. But, upon reaching Old Holly Springs Apex Road, we immediately changed plans. This became protocol as we strove to Find New Roads.

On the first hill climb, I learned that UTI climbs on his bike the same way as without–strong and steady. Even with up and downs, we kept the PAX together. Gump kept hammering on his mtn/hybrid. Nemo kept hammering on his bike that he’s ridden on way more miles and any of us combined. In high school, he did a century a day for 10 days. A century is a 100-mile ride. Wow. Emeril had ridden these very roads twice a week in the days when these roads were quiet, even during the week. UTI has recent Triangle Triathlon experience.

Decision point: Woods Creek left or right? UTI knew we should go left. Now this was indeed a nice quiet road. I’ll plan to use this one again. At Woods Creek and Friendship, we found a lone rider taking a break. I thought he was waiting on riders since Double D type riders typically come down from Durham and Chapel Hill. Turns out he was just eating a banana and watching deer cross the road. He joined us to the our next non-pre-determined turn. Nemo recruited him along the way.

Decision point: Left on Friendship and head back to HS. On this segment, a squirrel decided to hop on Nemo’s foot, take a couple of revolutions, then hop on through the frame. Another wow.

Decision point protocol continued until we finally logged about 11 miles, depending on whose device/satellites we were using. Finally made it back to Starbucks for 5-man second F. Great ride, looking forward to next Saturday!

20….and that’s a wrap

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YHC roped Aquaman into the warm up this morning after he said Friday he wasn’t 100% for going. His post advertising on Facebook was all that was needed to give him warm up responsibilities and ensure a post – Bulls Eye’s (South Wake’s first, and only, Fritter Foundation member) was present as well – t-claps!

No one took YHC up on EC, so the old U-Turn route was ran to get a good sense of comparison between the two. Think the new one is hillier. Came back into the Starbucks parking lot ~0548 to no one there, so another mile was dialed up. When coming back up the parking lot was bustling with activity as the circle had formed.

Warm Up:

Good morning, SSH, right over left, left over right
The Workout:

Standard loop. A few pax did Slide Rule’s ~10k route by adding a mile inside of 12 oaks.
Mary:

Some bike riding, some OYO stretching, some coffee
Announcements:

See announcement posts.
T-Claps (Recognition):

Bulls Eye for doing Fritter and getting back out on Saturday morning!
Prayer:

Crab Legs, Shredder, unspoken

We had a name but can’t remember it…

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There was a name for this BB that was discussed during the workout but it has escaped.

YHC, despite Carpex resistance to start a new Kettlebell style AO on a SUNDAY in Cary, decided to come down where he first had his vigin Q many months ago to brush up on his Kettlebell tactics.  Not to mention YHC had not Q’d since early February when he relocated to Cary.  Always a pleasure to see all the South Wake PAX but due to YHC’s limited availability a good beat down with more running than usual was planned.

Warm Up:

Lap around the parking lot then circled up for the following:

SSH ICx20

Imperial Walkers ICx15

Hillbillies ICx15

Peter Parkers x10

Standard Merkin x10

The Workout:

Partner Up

Partner 1 runs a lap

Partner 2 does 100 presses with a KB or plate, 200 shoulder presses with a KB or plate, and 300 goblet squats

 

John Cusack to stage

Partner 1 does L/R step ups (10 each side)

Partner 2 does 30 KB or plate curls for the girls, 25 rut rows, and 20 KB swings

 

Mosey to the Playground

Partner 1 does 10 pullups

Partner 2 does turkish getups

Flapjack, wash, rinse, repeat

 

Mosey back to the Stage

Partner 1 does BTTW

Partner 2 does LBCs ICx20

Flapjack then Partner 1 does People’s Chair while Partner 2 does Mountain Climbers ICx20

 

Everyone and everything back to the non-present flag

Mary:

6 inch hold ICx20

Freddie Mercury ICx15

Catalina Whine Makers OYOx10

WWII’s with KB to 15

Announcements:

Charity Golf tourney coming up to raise money for Healing Transitions

South Wake Dads and 2.0’s workout tomorrow at Womble at 0900

T-Claps (Recognition):

5 packs, 3 packs, and Fritters

Prayer:

Crab legs clinical trials coming up on Tuesday, unspoken

A little parking lot work at Disney

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YHC was working on 5 days in a row of posting since AGS on Sunday and was doubting his commitment to Pablo to Q Disney.  The body was saying “no” but the heart was saying “Hell yeah”.  I found my commitment (not motivation) and rose from the fart sack to post.  Several showed for extra credit but YHC missed that!

Warm Up:  A short lap around the parking lot mixing in some high knees along the way.  Great to see New Mexico drive up and join us as we started.  No penalty burpees.  We circled up for a warmup on this clear 42 degree morning.

  • Good morning x 10 I.C.
  • Daisy Pickers x 20 I.C.
  • Standard Merkins x 20
  • Goof Balls x 15 I.C.
  • Arm Stretches and Michael Phelps

The Workout:

Form 2 groups and indian run to the Middle Creek High School

  • Apple Sauce Indian Run
  • Pax at rear does one burpee before running to the front
  • (New Mexico was our drill sergeant)

We gathered at the corner of the Middle Creek parking lot for the instructions on 10 Rounds with Tyson

Five pain stations (Corners and Lower Center)  – 10 reps of same exercise at each of the 5 stops (50 reps each lap).  Goal is always 10 laps but rarely have time  Laps were

  • Round 1:  Standard Merkins
  • Round 2: Prisoner Squats
  • Round 3:  LBC (cadence)
  • Round 4:  Wide Grip Merkins
  • Round 5:  Mountain Climbers
  • Round 6: Brokeback Derkins

…we ran out of time!

Indian Run (no apple sauce) back to the start for COT

Mary:  Low Slow Flutter

Announcements:  Maybeline – 18 posts in a row.  2.0 workout this Saturday at Womble – Peak Week and Roger Roger have your Q – info on Slack / Facebook

Prayer:  Prayers for Crablegs as next Tuesday he is going for an experimental ALS drug – prayers he gets it.  New Mexico’s 2.0 for asthma – Moby’s father – Glass Jaw’s Grandfather.  Unspoken

Always an honor men!

♪♫♬Ooooh that smell ♪♫♬ Can’t you smell that smell ♪♫♬

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♪♫♬Ooooh that smell ♪♫♬ Can’t you smell that smell ♪♫♬ Ooooh that smell ♪♫♬ The smell of warmed over garbage and rubber surrounds you ♪♫♬

Pre-EC: Skidmark, did like 4 miles before we got there…  Overachiever 😛

Warm Up: Frankensteins, Daisy Pickers, High Knees

The Workout (Main Course):  The pre-blast advertised turkey and dessert but the smell was anything but that.  The smell at R4TJ was somewhat thematic to it’s iconic name, warmed over wet garbage that the cold morning air easily carried to our noses.  MMM… MMM…  None-the-less, the PAX that made it out of bed this morning (those that didnt know who they are…) readily took on their running challenge – THE TURKEY!!!  5 miles including Sportsmanship Way (Head), Main (Neck – the best part in my opinion), Holly Springs Rd (Breast), Linksland Dr (Tail feathers), Crossway (Back), Main (Neck again), and finishing back at the end of Sportsmanship Way (Head again).  Along this festive route there was accountability, finding Nemo, the smell of burning rubber in the neck/breast region, picking up the six, near-merlot-ing on Crossway, good conversations, and you name it.  Well done PAX, hope you felt satisfied after all that Turkey.

Mary:  More affiliated with lambs… not Turkeys…

Announcements:

  • Good chat about the DeeDee 5k – make an effort to be there next year.  Great running opportunity with 2.0s
  • Lots of Mumblechatter about those things already posted in announcements on Slack

Prayer:

  • Crablegs, Shredder
  • Full House took us out

Post-EC (Dessert): Yogurt hosted UTI for some sprint repeats on the Ting ramp…  Good Stuff!  Come on out and join Yogurt for this Mondays and Wednesdays.  Its good and good for you.

 

GOODWILL all around!

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PAX:

187, Buford, Chips, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, FNG “Dumbell”, FNG “Sparty”, Full house, Lipstick, Maybelline, Midget, Mookie, Nemo, Particle Board, Pikachu, Sandlot, ShamWow!, UTI, Warbucks, Yogurt

23 STRONG showed up for what looks like it might be the coldest morning we’ll have in April.  Pre Blast conjured up 9 HC’s to which all 9 were present and accounted for – Dahmer and Dumbo with FNGs in tow.  7 made it out for the EC including FNG “Sparty” while UTI ran from home to Purple Cobra for his own EC.  Day 2 of Virgin Q week and everyone stepped it up with attendance beating out yesterday’s impressive showing at Downtown Train.  Lots of sounds and smells permeating from this group of PAX on this cold morning, but we didn’t lose anyone to the HT John today –   Lipstick did find a new porta John behind HT for future consideration though.  YHC was proud to lead today – thank you to everyone for support, encouragement, camaraderie that I have experienced since joining F3.  (187 – special thanks for introducing me to F3).

EC:

Chips, Dahmer, FNG “Sparty”, Maybelline, Pikachu, ShamWow! & Warbucks.

Warm Up:

Started with a warm-up run around the Harris Teeter building and circled up near the gas station.  Per Dawgpounds Downtown Train request the day earlier we started off with 5 burpees OYO.  Those were followed by Hairy Rockettes (10), Daisy Pickers (12), Imperial Walkers (10), & Hillbillies (10) all in cadence.
The Workout:

We moseyed over to the Goodwill store parking lot where everyone partnered up.  Partner 1 remained at Goodwill and performed People’s Chair while Partner 2 ran around Goodwill toward Planet Fitness and the sidewalk heading back towards Sunset Lake Rd – once on the sidewalk the Pax was greeted with sidewalk chalk instructions to Bear crawl up the sidewalk until they reached the next instruction to start running again making a full loop around and back to Partner 1 they switched places. This was repeated for 4 exercises: People’s Chair, Merkins, Monkey Humpers & Mountain Climbers.  Those that finished early did plank hold to wait for the six. Starting to get close on time we moseyed back over to parking area near gas station and circled up for Mary.
Mary:

LBCs (15), Low Slow Flutter (15), American Hammers(15)
Announcements:

This Saturday (4/6) Southwake F3 Dad & 2.0 workout at 9am.  Starting today at 9am you can sign up for the F3 Dad’s Camp.

Prayer:

Prayers for Crablegs that he gets accepted into the new Drug Trial.  Thoughts and prayers with Shreader.

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.