Nemo – Page 36 – F3 South Wake

Any Given (foggy) Sunday

November 25, 2018/in Any Given Sunday /QIC: Deadbolt
PAX: Dawgpound, Deadbolt, Farva, Foghorn, Kid Cracker, Nemo

Warm Up: Warm up consisted of: SSHx20, High knees, Butt Kickers, Left over Right toe touches + reverse, Downward Dog. We were ready and Pax of 5 set off for the standard AGS loop.

The Workout: Standard loop around Bass Lake. 2 Pax went Counterclockwise 3 Pax went clockwise. Doggpound and YHC met Farva about midway around the lake. He was solo Rucking 6 miles (respect). Great conversations as we all shook off the Thanksgiving turkey and officially got back to the grind.
Mary: Just some stretching at the finish
Announcements: We did COT at the beginning – no announcements
Prayer: YHC led us in a pre-run prayer for for health, a safe run and thankful for the ability to be out here

Ben-gay

November 24, 2018/in U Turn /QIC: Skidmark
PAX: Gump, Lipsync, Nemo, Skidmark, Warbucks

5 pax braved the early rain for a modified U-turn. Variety of places and lots of turn back to get the 6. Some great stories along the way. 1 new HC for Wrightsville and 1 new HC for BRR.

Warm Up: some light stretching and SSH
The Workout: Anywhere from 3-4 miles.
Mary: coffee
Announcements: WB 1/2 and full. UGTB trail run in January at Harris Lake. CSAUP 12/15 Womble Park.
Prayer: all these men in our lives

Thanksgiving Convergence

November 22, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, 187, Banana Seat, Beater, Buford, Deadbolt, DoubleD, Gold digger, H1N1, Lipstick, Lucky Charms, M4L, Messi, Mookie, Nemo, Pablo, Pac-Man, Pikachu, Puddles, R22, Slots, Yogurt, Yosef

Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.

A few men got in some EC. Great job!

Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.

Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC

Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.

Mary:
V-ups
Protractor into LSF into Freddy Mercury

Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
‭‭Psalms‬ ‭107:8-9‬ ‭NKJV‬‬

Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L

Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays

During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.

BS out!

Possum Trot BB

November 21, 2018/in Possum Trot /QIC: LED
PAX: 16-bit, Accordian, Banana Seat, Beater, Buford, Dauber, Dawgpound, Deadbolt, Doc, DoubleD, Farva, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Lucky Charms, M4L, Messi, Modify, Nemo, Pikachu, Puddles, R22, Slots

26 pax showed up in slightly above freezing temp to give thanks for ability to workout

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

The Cooper

November 20, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Emeril, M4L, Nemo, Pablo, Pac-Man, Patch, Peeping Tom, Pikachu, Puddles, Skidmark, UTI

Warm Up: SSH ICx30

Imperial Walkers ICx15

Hillbillies ICx15

Fazio Arm Circles 10F/10B IC

The Workout: “Vacuum Cleaners” for about 5 rounds

Mosey to Goodwill loading dock for “Triple Check” (modified to 40 yard dash)

Stuck around the Goodwill parking lot for “The Cooper”.

A few dips for the early finishers on the curb.

Mosey back, some PAX through the Xmas trees, to the flag for Mary.

Mary: WWIIs, Hello Dolly, Low Slow Flutter, LBCs

Announcements: Convergence at Kenny’s Grave, no Disney this week, Banana Seat has the Q.

HSRC Turkey Trot – https://www.facebook.com/events/273814890119184/

Rumor is there is a Black Friday discount code for the Wrightsville Beach Marathon

Prayer: Those travelling for Thanksgiving and those that can’t be with their families. YHC took us out.

It was wet

November 18, 2018/in Disney /QIC: Nemo
PAX: Buford, Dawgpound, Kid Cracker, Lab Rat, Nemo, Skidmark, Warbucks

It was 38 degrees, raining, windy and just about T-48 hours to HSHM. Would anyone show? Could this make for the most desirable and legitimate fartsack of the year? YHC was followed into the parking lot around 4:59, arriving a few mins early for EC, by Warbucks, who was at the ready to to keep the EC streak alive and well. As we ran we talked about a reasonable over/under for number of PAX to post. We settled in on 6 and in typical F3 South Wake fashion, the safe bet would have been the over. We had 7 strong and the rain actually let up, only for a few minutes, for us to get in another solid workout at Disney.

Warm Up: Standard jog around the soccer fields with some puddle dodging then circled up for a quick round of standard w/u motions – SSH, Good Mornings, Fazio Arms. Did not take long as conditions were going downhill and we wanted to be moving.
The Workout: After some confusion from me as I tried to remember the very simple workout I had planned, we realized why I wanted us to be over on the playground wall (I was struggling to remember my plans to work dips into the DORA). We split up and the goal was half on the run down to the entrance and back up the hill into the headwind with other half working on 100 merkins, 200 dips, 300 LBCs. We made this more of a hybrid OYO/AMRAP and just kept moving through the work and the run. Pretty sure each did 8 runs, and pretty sure combined we all did more than our share of the work.
Mary: Ended early so we could have bonus time as Kid Cracker took us through an extended session of yoga and stretch with focus on HSHM prep. Again, in the driving rain. We huddled under the playground shelter and the actual shelter is still closed for fire repair, but it made no difference.
Announcements: HSHM, collections for Brnadon and his family
Prayer: Crablegs, those working through injuries, LabRat working to get his house sold, victims of the fires in CA. YHC took us out in prayer and we headed for high ground.

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

HSHM Finish Line – Ramp Practice

November 14, 2018/in Running 4 the John /QIC: UTI
PAX: 187, Chips, Deadbolt, Lipstick, Nemo, Pablo, Skidmark, Slide Rule, UTI

Warm Up: Light jog to the base of the ramp, many many attempts to plant Lipstick’s shovel flag (it may be made of rubber), headed up the ramp to the HSHM starting line (carioca each side, Butt Kickers, High Knees).

The Workout: As promised a 4 mile run. Based on the rain there was an audible for running a well-lit and less slippery route so we threw out the HSHM route and went straight up Main St. We did at least start and end as the HSHM will on Saturday, running from the starting line and around behind the tennis courts then out to Main. On the return, we ran up the ramp to the finish line with the rubberized shovel flag in hand. The gazelles of our R4TJ crew had the honor of meeting the remaining PAX at the bottom of the hill and running them up the ramp to glory.

Mary: We don’t recognize Mary at R4TJ. Just not our girl.

Announcements:

HSHM is this Saturday apparently, Disney and Cletus will be HSHM friendly so come on out.
Disney will be a split Q with Kid Cracker/Nemo.
Cletus will feature a legendary local cross country coach laying down some good knowledge that you may want to have with you at HSHM.
Last day for donations for Wolfie – https://www.gofundme.com/7ws6v-wolfie?member=969066&fbclid=IwAR2nkEzmtUyZ_S84T1_pLT73Ww5kfKI7gVPlPHE979IOFtHXpnU0ymSBrMQ
Slack is back!? – Sliderule has simplified the site and is welcoming people back onto Slack to drive conversation, meetups, etc.

Prayer: Nemo’s son is battling a bug that hasn’t been kicked in a couple of weeks. Still working with doctors to figure it out.

Todays “Ting Climb” segment report for those that care Pikachu still hold the overall title but for today…

Dress Rehearsal

November 10, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, DoubleD, Foghorn, Glamper, Gump, LED, Moby, Nemo, Norm, Oh Yeah, Pilgrim, Psi, Roger Roger, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.

1 Year on the Q

November 9, 2018/in Disney /QIC: Nemo
PAX: 187, Blue Hen, Brony, DoubleD, Kid Cracker, Moby, Nemo, Peak Week, The Natural

It has been 1 full year for me on the Q at Disney, and no regrets. One thing I really appreciate about F3 is every time you head out to post, no matter what AO, what day, you never know what you will find. Every workout is unique based on the group that shows up that day. Today was great. I showed up to keep the EC streak alive and like clockwork 187 was at the ready. He and I had a great run, nice pace, great conversation. A small group had gathered and then was treated to a 12 Oaks clown car. I announced the official fartsack as the one (actually was HC+EC) contact me 4:39am to let me know his mind was telling him yes, but his body was saying no – needed a day to rest the legs.

Warm Up: Off we went for a rather fast lap of the soccer fields then circle up for some warm up exercises and stretches.
The Workout: On the short jog down the lot we stopped at some posts and lined up for 3 sets of assisted deep squats and merkins. On the jog to the lower lot we hit the bench for 3 sets of the following no recovery between exercises) tempo dips ICx5, 10 count plank hold, shoulder taps ICx15, mt. climbers ICx15, LBCs ICx20 and SSH ICx15. Recovered between sets with jog around lot. Some dude rolled up in a pickup and stared us down for a full set only to find out he parks up on the pad and was just patiently waiting for us to clear out. Went back on the jog to the start and threw down 3 sets of BTTW alternating with fast squat jumps.
Mary: Plank-o
Announcements: HSHM coming up, normal U Turn this Sat
Prayer: 187’s sister, victims of the LA shooting, F3 guys dealing with injuries. YHC took us out.

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