Tag Archive for: Nemo

R4TJ 5 Year

R4TJ 5 Year Anniversary – “What we experienced this moanin’ was sum gud ole fashion fun”

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Nine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.  

I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either. 

Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap. 

In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.

Flag planted, warmups, run, COT, snap, backblast, done.

Bring back the HC! 

39 is the magic number

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YHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.

FNGs: Nada

Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs

The Workout:

We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.

Mixed up some of the ab work along the way to keep things fresh.

First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.

Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.

Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.

We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.

First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras

Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats

Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.

Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…

Mosey back to flag

Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.

Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.

T-Claps: Plunger for getting back out in the gloom!

Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.

YHC took us out.

Shoulders and Arms

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FNGs: None

Warm Up: Lap, SSH, Sir Fozio Arm Circles/Seal Clap/Overhead Clap, Good Mornings

The Workout:

Five rounds: Straight count or in cadence depending on exercise: 25,20,15,10,5 reps for total 75

Cinder Block circuit playground area: Curls, Triceps, Shoulder Press, Row, Ground Pounder

Run to Station Two

Brick Wall Circuit: BTTW, People’s Chair, Carolina Dry Docs

Run back to Playground

Repeat

Mary: LBC, LSF, Box Cutter, Hundreds

Announcements: Man Night at Hope Community Church, Wednesday, March 22nd, 6:30PM.  All men invited. 

T-Claps (Recognition): All the men who completed 75 Hard

Prayer: Nemo’s daughter just turned 15, test for driver’s permit today. All PAX recovering from illness or injury. 

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Chilly Hills & Thrills 🥶

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FNGs: N/A

Warm Up:

– Sir Fazio Arm Circles

– Imperial Walkers

– Hill Billies

– Mtn Climbers

– Good Mornings 

The Workout:

11’s on the half-pipe
– Mtn. Climbers
– Air squats

Grabbed  coupon‘s (x15)
– chest press

– skull crusher
– LBC’s
– Coupon jumps

Mary: 🍿

Announcements:  

🧨Travis Manion Foundation F3 all AO’s shutdown workout coming up – check slack for details from Breach🧨

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No running allowed

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FNGs: none

Warm Up: windmills, sir fazio forward and back, seal claps, overhead claps, Smurf Moroccan nightclubs

The Workout: YHC still has a bum ankle from uturn on Saturday, so I set out to serve a beatdown without the use of running. Starting in the parking lot, pax alternated traveling as landscapers and wheelbarrows until reaching the intersection with the running track around the soccer fields. Once there, pax were given the choice of continuing with the wheelbarrow or converting to walking lunges. These modes of travel carried us to the newly opened playground. Once we arrived at our destination, we embarked on a modified murph, with modifications centering on not using legs (running and squats). Each pax completed 100 pull-ups (or inverted rows), 200 merkins of assorted styles, and 300 LBCs. All pax were serenaded with classic rock as they worked their was through the rounds. 

Mary: Freddy mercury, box cutters, plank hold w/10 merkin per pax counter, Australian snow angels, broga.

Announcements:Nemo on the Q at Disney tomorrow for the first time in a year and a half

T-Claps (Recognition): jellybeans new site Q at purple cobra

Prayer:sick and injured pax

Death by Dips

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YHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’

FNGs: Nada

Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein

The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.

DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.

Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.

We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.

Mary: Supermans, shoulder roll stretches, Cobra Stretch.

Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.

T-Claps (Recognition):

Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.

Broken strap on

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FNGs: No

Warm Up: The usual

The Workout: 7’s on the hill, squats & star jumps.  Then PAX grabbed coupons, headed to the parking lot and set up Six stations: merkin, lbc, dips, curls, lbc, shoulder press.  

6 PAX exercised while 7th pax was the timer – pulling Quadzilla from a predetermined start line, to a predetermined turnaround (approx 30 yards), and finish at the start line.  3 full rounds were completed by each PAX.  Fun times

Mary:  side hip raise, then some others that ive forgotten

Announcements:

T-Claps (Recognition):

Prayer:

Mushy Ground, Dark Stairs, Hard Blocks, Good Dog!

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YHC on back to back Comeback Q’s took to the famous grounds of Disney with 8 other good dudes and a precious pup (Poopeater 2.0). Figured I’d try something different over on the half pipe…I’d say 75% effective, the gound was very muddy, mushy, and soft. We’ll keep working on it.

EC: The one and only Nemo!

FNGs: Welcome Komatsu! (works for Caterpillar and we already got John Deere and Kubota))

Warm Up: Good Mornings, Sir Fazio’s, Moroccan Night Club, Imperial Walkers, Hillbillies, Frankenstein.

The Workout: Short mosy over to the half pipe hills for a sideways up and down merkin side crawl (crawl sideways, with each movement ends in a merkin). Again, ground mushy…mixed results.

Blocks: 25 Tricep Press, 25 Curls for the Girls. We started making out way to the Abyss, blocks in hand. We traveled about 50 meters of each (Cusack, Murder Bunny Hops, Grave Digger Walks, Regular). We needed 2 rounds of this to get to the Abyss.

Abyss: 1 trip up and down. At the top, 50 Chest Presses. 2 Trips up and down. At the top, 25 triceps/25 Curls for the Girls. 3 trips up and down. At the top, 25 Rut Rows, 25 LBD’s (Little Baby Dips), 25 Shoulder Press.

Travel Back: We once again traveled back to the beginning with various intervals of Cusack, Murder Bunny Hops, Grave Digger Walks, and Regular.

Mary: 10 Nice Good Mornings!

Announcements: Reach out to guys who struggle. YHC shared at COT that it can make a fellow PAX’s day when someone reaches out. It certainly has impacted me tremendously as I’ve been slow to return from a long IR. There are guys who deal with mental health stuff and find themselves in ruts, let’s help each other out of those ruts. You can do more than you think. Great time to bring this up with an FNG today! We are more than a workout. We are a fellowship and friendship…and we also embrace the suck and push each other!

T-Claps (Recognition): Welcome Komatsu…you made it through your first F3 workout!

Prayer: YHC continued progress. Pumpkin Spice M looking for part-time work as she finishes Graduate School. Bobby Boucher’s M got a new job starting…good stuff! SoftServe took us out.

Star Wars is Not Superman

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YHC was stoked to be back in the Q circle again. I’ve been battling several injuries, sicknesses, and setbacks for the last 2, but honestly 6 months. My COT message today was simple: Don’t take your health, but especially this fellowship of men for granted, it’s a great blessing that is greatly missed when you are not in it. #morethanaworkout

EC: Fanny Pack, Bleeder, Bobby Boucher, Nemo, Brexit, Batboy

FNGs: Nopes.

Warm Up: Good Mornings, Squatted Sir Fazio’s/Seal Claps/Overhead Claps, Frankensteins, Windmills, Cadence Squats.

The Workout: YHC promised mostly core and legs today with Indian Runs and so it was. Indian run double BOMBS hit first. Indian runs with stops along the way. The stops were: 5/5/5/5 Brokeback Merkins, 10/10/10/10 Outlaws/Overhead Claps, 15/15/15/15 Merkins/Marge Hold (Bridge), 20/10/20/10 Big Boy Sit Ups/Box Cutters, 50/50 Squats/Superman Hold…this is where Cancun got slightly confused on his 80’s adventure music…it’s Superman, not Star Wars!

Once BOMBS were built, a variation on BLIMPS was up next. The group ran small hill repeats with an exercise between. Each time we added 1 to the hill repeats between exercises. Exercises between were: 10 Bobby Hurley, 20 Lunges, 30 Imperial Walkers, 40 (total count Mary as dictated by PAX), 50 count Plank Hold, with a run back for about 4 mins. of Stretching.

Mary: Plenty of it during!

Announcements:

T-Claps (Recognition): Stubs, hitting the 6 month mark in his journey of recovery.

Prayer: Stubs and continued recovery, Ginzu with a pinched nerve is down for a bit, PAX who are in ruts…reach out. YHC, still banged up and recovering…but hopeful the comeback is beginning. We make each other stronger…don’t forget it!

Even the Odds Rev3

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FNGs: None
Warm Up: Met at normal AO start.  Mosey down to Sheepdog Track. Circled up for SSH, Imperial/Hillbillies, SFAC, Good Morning, and Daisy pickers.  Anticipation was high as most of the first time PAX had heard through the SLACK machine and by reputation how brutal of a beating this can be.  Several PAX were on their 2nd and 3rd round of this 1-hour long beatdown of U vs U but were still anticipating the special kind of suck it brings. YHC read the rules and tweaked how the “points” are scored.
The Workout: The ODD numbers must be done in order of sequence.  1,3,5, etc. the EVEN numbers can be done in any order you choose.  Once you start the exercise you must complete that exercise before moving on to the next number (Even or Odd). The timer is set for one hour.  You must keep track of your points for a total tally at the end of the hour.  If the exercise is not completed before the timer runs out, you do not get ANY points for completion. During the workout, the PAXs that are running can pick up any man’s six on any of the EVEN exercises.  (*note* If you are bear crawling and get tired you cannot walk around the track to complete the 400m. It’s a 400m bear crawl…not a 100-meter bear crawl and 300-meter walk).

Mary: Too tired to do it.
Announcements: F3 Xmas party.
T-Claps (Recognition):  Any HIM that showed up for this beating for their first time: Shredder, Farva, Duece, LED, 2 Dollars, Sunshine, Banana Seat  Several guys have done it twice:  Maybeline, Nemo, and Lipstick  Guys who have done it three times. Breach, Cupid, and YHC.
Prayer: Tough times during the holiday season for many men and families. Reach out.