Tag Archive for: Nemo

I’ve never seen lights worn like that

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Wow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.

The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)

New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.

Welcome FNG Boogie

Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)

Sideways rain and deep puddles

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PAX of 6 for EC and 11 for main event came out for a warm and soggy beat down at the greatest place on earth.

EC: Pablo (foundation:current), Warbucks (foundation), Breach, Slide Rule (foundation:current), Nemo (foundation), Full House

Warm Up:

With the rain and puddles, we avoided running around the soccer field, so 2 laps around the parking lot at the playground, SSH IC x 20, Imperial Walkers and Hillbillies IC x 10, Fazio Arm Circles 10 forward and 10 backward
The Workout:

The PAX split in to 2 groups and did an indian run over to the large parking lot.  The PAX remained in their indian run groups and continued up and down the lanes of the parking lot doing 10 merkins on one side and 20 squats on the other side.  Once all lanes were done and every puddle stepped in, we moseyed over to the faculty parking lot where PAX found an accountability partner and started 11’s on the long and steady climb up the road that goes from the lot to the library and West Lake Rd (burpees at the bottom, squat jumps at the top).  With time running short, we stopped 11’s and regrouped and did an indian run back to the flag for Mary.

Mary:

Catalina Wine makers x 12, LBC IC x 10, Good Mornings IC x 10, Pickle Pounders IC x 10, Low Slow Flutter IC x 10,
Announcements:

see facebook and slack, try and commit once per quarter to travel to ENC to help those effected by the hurrican
Prayer:

Raleigh Police officer who was shot in the line of duty who is still recovering, Dumbo’s Knee, Those effected by the Government shutdown, Crablegs,

Return of the BAM!

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EC: Deadbolt, Mookie, Pac-man (This is all that really counts since they are going for the fritter.  Sorry Nemo).  Nemo

Warm Up:

Quick lap around the Soccer fields.  Circled Up on the Soccer fields.  Plank for the six
Side Straddle Hops
1 Burpee
Good Mornings
2 Burpees
Hillbilies and Imperial Walkers
3 Burpees
Squats
4 Burpees
Windmills???
5 Burpees

The Workout:

Headed to the greenway path behind the soccer fields for 7s

Run to the bottom of the path do 6 Burpees
Run to the top of the path do 1 Squat Jump
Repeat decreasing the Burpees by one each time you got to the bottom and increasing counting down by one the Burpees and increasing the squat jumps by one at the top of the path.

Snake Indian Run from the greenway path the long way to the abyss.  When I say long run I mean we ran to Fuquay to the abyss.  Apparently Emeril does not like fun for there where extra 5 burpees for having to much fun.

Did three trips up and down the stairs.
At the top 10 squats
At the bottom 5 Burpees

Mary:

Ran back to the parking to circle up for the following:
Break Dancers
LBCs
Homer to Marge
Freddy Mercury

Announcements:

See Facebook and Slack
Last day for new shirt order

Prayer:

Matt and his son’s hockey teams travel to Florida
Buford and his recovery
Double D
First Responders

Built Ford Tough

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Cold, Q-Swap, and Fritters couldn’t keep 7 men from R4TJ this morning. Q arrived to multiple Ford Trucks in the parking lot. Cowboy present and a very similar matching track of an unknown Pax. A big congrats to Nemo for the purchase of his gray F150. 7 Pax, 3 F150’s.

Warm Up: We just started running.
The Workout: Pax journeyed out of Ting, across Main St. and into Bridgewater for some hill repeats and runs. Q would call out a location and a pace (1/2 marathon, 10K, 5K, 75% sprint, etc.). As leaders reached the end they would circle back for the 6. Made it over to the back of Bridgewater for some hill repeats at different paces. Finished back at Ting with a grind up the ramp. All pax started and finished at the same time.
Mary: Dawgpound led the Pax in some stretches.
Announcements: See Pikachu’s posts in Slack and FB. Run for Dee Dee 5k. See Skidmark for details or check it out. https://www.eventbrite.com/e/3rd-annual-run-for-dee-dee-5k-registration-53217133880
Prayer: DoubleD, Buford, Raleigh Police Officer

Disney Qswap

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33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap.  Q was Shut-in.  Backblast is from memory and a few days old.  If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises.  Run around the big lot stopping at the islands to conduct hand release merkins.  Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back.  Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,

Compression packages

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U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.

Fartsacks: UTI – Alarm Misfire??

Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford

No Time for Name-o-Rama

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Warm Up: Circle up for SSH then a big lap around the field with special stops. Stop 1: playground for pull ups and mountain climbers; Stop 2: shelter for derkins and dips; Stop 3: fence for 1 leg people’s chair; Stop 4: fence again for Balls2Wall.

The Workout:The group divided into two teams because of size.  Team 1 on the Pain Stations, Team 2 on alternating dealer’s choice exercises.

Pain Stations: 100ft 3inch fire hose drag (used as timer); 50ft 3inch fire hose carry; kettle bell swings; jump rope; battle rope (PAX alternating through exercises and doing two sets before switching with other Team).

Mary:

Polish Hammers (if that’s a thing) led by Emeril

Homer to Marge

Have a Nice Day

Announcements:

Q Swap continues next week with SouthWake taking over Carpex.

Shirt Order still open for the new Tiger Hawk design.

Prayer:

Raleigh PD Officer Ainsworth who was shot on Wednesday.

Roger Roger’s grandparent battling cancer.

Unspoken prayers

 

CHiPs Word of the Day

Disruption-to interrupt the normal course of something

In the heart of a man inertia will reign–absent a Disruption (F3QSource)

Be a Disruptor like Jesus.  Read Luke 13:10-17 to see how Jesus was a Disruptor after he healed a crippled woman in the temple on the Sabbath.  This did not go over well with the synagogue leader who yelled at the people in the temple, saying “there are six days for work. So come to be healed on those days, not on the Sabbath.”

 

*The PAX were so worn out by the workout, or maybe it was the cold, but we totally forgot name-o-rama.  Sorry I dropped the ball on that one, but what’s funnier is that no one even noticed until we got to DD for coffeeteria.

A Little Moist, eh

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Running 4 the John – Speedwork Edition

15 PAX came out to join us in a little shake-up at R4tJ.  Great showing given all of the draw from QSwap and Fritters!  Thanks as always for showing up and allowing me to lead.

Warm Up:

 

The Workout:

YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn.  I dont think I need to tell you to steer clear of the dumpsters but just in case…

Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast.  I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us).  Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts.  A jail break was called and we all bolted for the basketball courts.

 

Mary:

For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up).  Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”.  Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation.  Thanks for jumping in on the cool-down Dawgpound.

Announcements:

  • ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in.  It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
  • BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.

Prayer:

  • Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
  • Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
  • Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.

We Pickle Pound This Town

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Read more

The Great Eight

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8 men pounded one out this morning including our friends WWW and Disco Duck from Carpex who will be leading GP next Saturday.

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 15 SSH, 15 Midget Jacks, 15 Windmills

The Workout

Mosey to the Rock Pile – rotate rocks clockwise between sets.  Most PAX chose a rock they would write home about with 2 exceptions – these 2 pebbles could not be described as man makers.

  • 3 sets of 20’s – Curls for the girls,
  • 3 sets of 20’s  – Overhead Tri-press
  • 3 sets of 20’s – Ground Pounders
  • 3 sets of 20’s – Bench Press
  • 3 set of 20’s – Windshield wipers
  • 3 sets of 20 ct – 6 inches

Mosey to the Bathrooms

3 Sets of 20 ct Wall Sits alternating rocks every 5 ct shift from Rock Out to Rock up

3 sets of 40 ct Balls to the Walls (each PAX counts to 5 down the line)

Mosey to Playground w/ Rocks for Aik’n Stations. Break up into groups of 2-3 and rotate stations

  • Aik’n Abs: 15 – 3 ct American Hammers,  20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
  • Aik’n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs:  20 Squats, 20 Step Ups, 10 Star Jumps, 15 -3 Ct Mountain Climbers

Return the Rocks and circle up for COT

Announcements:    2nd F at Harris Teeter Starbucks and 9AM Bass Lake Ale House,  SW/Carpex Q-Swap all next week (You won’t want to miss Paradise City).  Healing Transitions really in need of men’s clothing especially business attire (bring them to any AO – folded nicely or on hangers).

Prayer Requests:  Continued prayers for Auxfart as he recovers at WakeMed Raleigh (rumor his name may be changed to Asphalt).  WWW took us out.