Tag Archive for: Nemo

What the Fog?

/in /by

Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx. 

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings. 

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins. 

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for  fitness and fellowship.

Friendly New Site Q

/in /by

This morning marks a new era in the brief history at Purple Cobra.  YHC took over as site Q following Peeping Tom’s reign of terror.  PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run.  T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.

Warm Up:
Standard Warm-up lap

SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC

The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot

PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders

YHC was exhausted, so PAX mosey’d back for Mary.

Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day

Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble

Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad

YHC took us out.

Just a bunch of guys merkin’ off

/in /by

13 for a strong showing at Downtown Train.  UTI had breathtaker and is putting in the work this week for a strong final push for ALS fundraising.

EC Nemo and Coal Ash for a great 2.15

Warm Up: Jog 0.4 mile, circle up SSH, Good Mornings, Goof Balls, Windmills, Arms
The Workout: Mosey to rocks select 1 for high rep bis/tris. Mosey to library lot. 3 stations, jog between as noted below. Station 1 – 4 sets curls ICx10, triceps ICx10 with recover on 10 count between 2 and 3. Station 2 – 3 sets (2 sets 2nd time) ATMs 10 count plank hold, ICx10 shoulder taps, ICx0 tempo merkins, 10 count merkins with recover on the 10 count. Station 3 4 sets ICx15 Fazio Arms forward, 10 count hold, ICx15 Fazio Arms reverse with recover on 10 count. With jogging between each we did following order 1-2-1-2-3. Return rocks and mosey to start.
Mary: A couple quick sets LBC, low slow flutter, homer to marge and American Hammers
Announcements: 2.0 workout this Sat at Womble at 9.  Chance to triple down with U Turn, Ground Pounder then 2.0 (probably will see many calls for various EC as well), other check FB and Slack
Prayer: Moby’s Dad and family, Jimmer going through eye surgery, recent 8th grader fell to the flu so pray for family and friends and also for good health, YHC took us out

So Long But Not Goodbye

/in /by

Awesome turnout for YHC’s last time as Site Q at Purple Cobra.  New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis.  Carpex isn’t that far.

 

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout:  Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

 

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs.  Each partner did their reps and we decreased each set by 2 until we both completed everything.

 

Mosey over to a new hill that YHC found over next to the new Planet Fitness.  We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think?  Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday?  Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer:  DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

Craigslist Hook Ups

/in /by

Monday accountability is tough. Week 2 for Downtown Train and looking forward to continuing to learn more about the site.

2 for EC as Deadbolt joined YHC and took off at 0505 for a 2+ mile out and back to the pole at 55, with Cemetery Hill providing the early challenge, and evidence of some sidewalk flooding of measurable depth and flow (Deadbolt might need to install a FIMAN gage in the area until they are done with construction).

Warm Up: On the jog for what will be the regular w/u route, circle up back at the start for a run through of the classics followed by extra time to stretch the arms.
The Workout: On the jog around the traffic circle and to the rocks. Selected a rock of good size for a high intensity, high rep workout.  John Cusack over to the back side of the library lot. Settled in and there was somewhat of a routine. 4 rounds. Each round we did 4 sets. Between each set we did a 10 count to recover. Between each round we went on the jog across the lot, squat hold for the six and a 10 count, followed by SSH ICx30, 40 then 50 (anyone detecting a trend – I like keeping the PAX moving with the SSH).  The rounds were as follows:

  1. curl 21s – a 7-7-7 IC set of curl motions with no rest between the 7s
  2. tricep overheads and tempo dips both ICx10
  3. ground pounders and push outs both ICx10
  4. weighted tempo squats ICx10 and squat to star jumps 10 count

Somewhere in the middle of these sets we had a traffic issue as a slow moving vehicle passed through as if they were dropping off books in the off hour drop slot.  Kept moving and soon we saw a black durango roll through.  The 2 vehicles seemed to each make a couple laps around and we thought they were sad clowns thinking about joining us.  They never connected but sure looked like they were looking for each other.  Who would have thought the downtown library was an early morning meet up for craigslist hook ups?

Return the rocks and on the jog to start

Mary: Plank-o-rama and we stayed in a plank all the way around – you don’t need to be on your six to be a real man when you are doing Mary.
Announcements: Great time to look at Q signup sheet and get in the mix.
Prayer: Moby’s dad and family, UTI’s dog, Shredder on the mend, and unspoken, Yogurt took us out

Another strong showing in the books for the new AO.

Crazy Ivan Backblast 2/15/2019

/in /by

Pax of 19 for 5 stations of pain:

Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips

Breah on the Q

Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins

The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.

Pain stick station

Round 1

Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)

Round 2

Goblet Squats- overheard squats- split squats- Back squats (repeat)

Tire station

Round 1

Partner 1 & 2 Tire  flips- and Partner squats with tire- switch each set

Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch

Round 2

Lateral jumps- up and over- box jumps- fast feet (repeat)

Med ball station

Round 1

Slams back and forth-partner side throws- Chest passes- turnaround overhead throws

Round 2

Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins

Battle rope/Fire hose station

Round 1

Partner 1 waves/partner 2 fire hose carry (switch each set)

Round 2

Partner 1 Double arm slams/partner 2 fire hose skaters

Kettlebell station

Round 1

Swings-right arm snatch-left arm snatch- upright rows

Round 2

Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin

Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s

Announcements: 2nd F at Dunkin and the Fritter Foundation speech

This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.

Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.

Valentine’s Day 11’s massacre

/in /by

PAX of 17 for EC and 28 for main event came out to experience a Valentine’s Day 11’s Massacre and pursue the coveted fritter.  #FrittersAin’tEasy

EC: Pablo, Lipstick, Banana Seat, Wiggly, Banana Seat, Straight Cash, Chips, Nemo, Pumpkin Spice, Yogurt, Lucky Charms, Particle Board, Emeril, Peeping Tom, Coal Ash, Pikachu

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, IW IC x 15, HB IC x 15, Fazio Arm Circles IC 10 forward and 10 back, good mornings IC x 10

The Workout: PAX split into 7 groups of 4 and did an Indian run over to the high school main entrance.  2 rounds of 10 Merkins, Derkins and Dips while we waited for the 6 to arrive.  PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary.

Mary: Pikachu had the PAX do plank shoulder taps while the Q got is phone, Q resumed: LSF IC x 15, Freddie Mercury IC x 15, have a nice day

Announcements: Check FB and Slack, Meg Smile

Prayer: friend of banana seat with medical issues, Full House’s father, Shredder, Marriages, Unspoken prayers

All Aboard!

/in /by

There’s something special about being out there for the launch of a new AO. Was an honor to open Downtown Train this morning. This new AO offers start time with EC 0505 and hard start 0530.  Central location, and looking forward to the day the parking deck is open for business (and when I say business, I mean a whole new dimension of South Wake boot camp style beatdowns).

Downtown Train disclaimers:

  1. The areas we will use include houses, and we must always be aware of our cadence and mumble chatter as to not become a nuisance to any of our neighbors.
  2. The area is pretty packed with roads and buildings.  This introduces a safety risk and we must never be complacent as we work our way on, across, up, down and around these roads.  There are more people out driving at this time than we might think.  We must look out for them and each other.

First official HC was Peeping Tom.

First official excuse lexicon/fartsack was Deadbolt with a 4:29am slack post “both feet hurt this morning” – all good, nice to get that 1st fartsack out of the way early. Mondays are tough sometimes.

1 on hand for EC as YHC introduced a route that takes us up Cemetery Hill, out on Holly Springs Rd, down to 55, around the pole and back.  2.15 miles, really good hill early on. Lots of excitement as I returned to the lot to see a solid TURNOUT at the ready to put in some work. Dauber showed off his selfie skills to get the whole group in the shot.

11 #HIM were on hand and at the ready as we gathered in the public lot, now to be known as the “start lot” and got ready for the launch.  “All Aboard!”

Warm Up: On the jog to warm up we headed up Ballentine, across Main, left on Raleigh, left on Center, left on Avent Ferry and circled up in the main municipal lot.  Did a warmup set that included SSHs, Fazio Arms ICx10 F and R, Mt. Climbers, Goof Balls (a Nemo classic), Arm Stretches

The Workout: On the jog towards Library Hill with a stop along the way for some happy feet both directions followed by some little box jumps on the curb. On the jog down Library Hill and circle up in the lot at the pool. Jack Webbs 1:3 to 10:30 and we set up on the grass next to the filter room. A few thought the grass was pissed stained and that was the smell, but the stains were from the chemicals and the smells were from a more immediate source. Either way, we knocked ’em out. No fire ants to deal with so that was a plus. Recovered on the jog back up Library Hill (BS, that ain’t no recovery jog). Mosey to the south side Library lot for a set of Plank Indian Run with Bear Crawl from the back. When you reach the front you call a plank exercise and next man is on the bear crawl. Mosey to side Library lot for a set of classic build a bears. 6 times around your spot stopping at each corner for 2 merkins. Need to add that we did some filler sets of SSH ICx30, 40 then 50. On the jog back to start lot.

Mary: Solid set of plank-o-rama

Announcements: Check the slackbooks, upcoming 2.0 workout

Prayer: Several items of prayer and praise and YHC took us out

 

Red Barchetta

/in /by

24 at a warmer than usual early Feb edition of Disney as YHC returned as guest Q to bring back a popular workout from last year, and straight out of the F3 exicon, The Red Barchetta.  Named after a classic song by Canadian rock legends Rush, the workout is meant to get he heart rate up and keep moving.  The song, by the way, is based on an excellent short story about a time in the future when we have “motor laws” making it illegal to go joy riding in a classic sports car.  A young man gets his uncles red barchetta out from storage in a barn and heads out on the open road, through the mountains.

5 on EC Nemo, Deadbolt, Warbucks, Lipstick and Pikachu

Warm Up: Quick jog around the field, standard round of w/u exercises in the lot with a built in preview of the sequence of exercises in the main event.
The Workout: Mosey to field, take spot on the line.  100 yard dash, 100 IC SSH, 100 yard jog back.  75 yard dash, 75 IC Mt Climbers, 75 yard jog back.  50 yard dash, 50 IC LBCs, 50 yard jog back.  25 yard dash, 25 Merkins, 25 yard jog back.  10 yard dash, 10 burpees OYO, 10 yard jog back.  Took a lap around the field to cap it off.
Mary: Quick sets of standard mary exercises, keeping the heart rate going (we moved fast)
Announcements: Check your facebook and slack – lots going on
Prayer: Moby’s dad, Crableg’s friend, took a silent 10 count for unspoken and YHC took us out.

Great effort by all who posted,  That’s a deceptively challenging workout and everyone just kept moving.  Honor to lead, as always.

Record Attendance at Ivan

/in /by

It was a big day.  Record attendance at Ivan, Clydesdale duel and Fritter shirts are in.

Warm Up:

Quick lap around the parking lot and then circled up for the following:
Side Straddle Hop
Mo Rocking Night Club
BatWing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Seal Claps
10 Overhead Claps

The Workout:

Well there was a lot more people than, the workout the Q had planned, could handle.  Audible to the following Dora to get things started.

Partner Up.  Each Pax in the group did 100 Swings, 60 Pistol Rows and 60 Bench Presses.  While one pax was doing the exercises the other pax John Cusack, Tricep Extension or Bicep Curled themselves around the parking lot.

We then circled up to the following.  I’m going to miss something so I apologize ahead of time.

10 Man O Makers.  Boy I love this exercise.
Midget Love Handles
Seated Shoulder Presses
Flat on your back Kettlebell raise with crunch
Mini Turkish Getups.  This is a fantastic Ab exercise.
LBCs
Low Slow Flutter Kicks
Low Slow Pickle Pounders
Midget Love Handles

Mary:

Yoga stretches to prepare ourselves for the duel to follow Cletus.

Announcements:

ATT Run tomorrow.

Prayer:

Jimmer who had eye surgery.
Moby’s dad
Crab legs
Burford and his recovery
Shredder
Everyone to have a healthy run tomorrow.