Tag Archive for: Nemo

Do British warm ups really help?

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17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

The Slide Rule Guilt Trip

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Special thanks to Slide Rule for guilting Dauber and Nemo into posting GP but then bailing out.

Warm up:

10’s –  Good Mornings, Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH

The Workout

Mosey to Bathrooms

3 sets 20 ct Wall sits &  Balls to the Walls

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

  • 4 sets of 20’s – Curls,
  • 4 sets of 20’s Overhead Tri-press
  • 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)
  • 20 Windshield Wipers with Rock extensions

Mosey to Playground for Aik’n Stations

  • Aik’n Abs: 20 LBCs, 15 Rockies, 20 ct 6 inches & Chillcut Planks
  • Aik’n Arms: 10 Merkins, 10 Dips, 10 Derkins, 10 ct standard plank (rinse and repeat twice)
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps
  • Aik’n Abs: 20 cts of Pickle Pounders, WWIIs, Homer to Marge, Box Cutters
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman & Shoulder tap planks
  • Aik’n Legs:  20 ct Squat hold, Mountain Climbers, SSH, High Knees, 7 OYO double Merkin Burpees

Announcements: Nemo’s Ugly Sweater Christmas Party tonight (special thanks to Jeanette), Reminder to sign up for Wrightsville if you haven’t already.

Prayer Requests:  For health and happiness for the Men and families of F3, For all the students dealing with the stress of finals and major papers/projects, Lipstick’s Grandmother dealing with Dementia,  for DD and his family going through a tough time, for everyone’s marriage (reminder that we are one in Christ and to reflect His love for us through our relationships with our spouse)

Didn’t Even Have to Poop

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Pax of 11 came out for a promised no running beatdown by Pikachu & Lipstick (Pikachu’s Lipstick?) at Crazy Ivan. Brexit even ran a mile before the workout and Crosby switched from Cletus based on the promise of no running.

Warm Up:

Lipstick circled us up for some arm and leg stretches followed by:

SSH x20 IC

Daisy Pickers x10 IC

Then we grabbed our kettle bells for the beginning of legs.

The Workout:

Lung walk (with kettle bell held at chest, focusing on form) halfway down parking lot.

Deep squats x20

Curtsey squats x20

Lung walk rest of the way down the parking lot.

Deep squats x20

Curtsey squats x20

Box cutters x20 IC to give the legs a break

Lung walk back down half way and hand it off to YHC.

We started to mosey our way to the Amphitheater, but Cletus was hogging it so we double back to the first parking lot line for the evolution of the burpee. We started with a new exercise YHC thought up for this Q – the Kurpee. It’s a burpee with the kettle bell – you hold the bell when dropping for the merkin (and do the merkin uneven – one hand on the bell), and when coming up out of the plank drive the kettle bell overhead into a lockout and then bring it back to your waist and then switch hands for the next rep.

We lined up at the parking lot line – 1 Kurpee at the first line, 2 at the 2nd, etc up to 5.

After a 5 count we went back the other way, doing Turkish Getups this time.

By now the ampitheater was cleared out so we moseyed over there, John Cusack & 10x Tricep extensions IC on the way.

Pax lined up along the short wall for some upper back rows – one hand and leg on the wall, the other on the ground.  5 rows per kettle bell with the pax rotating through to each kettle bell once (11 total). We then spun 180 degrees and did the same thing for the other arm.

Mosey back to the parking lot (John Cusack of course) where YHC brought out his speaker for a musical finish with Roxanne – Merkin for every Roxanne, Plank Jack for every Red Light, holding plank otherwise.

Mary:

YHC lead some yoga – Downward Dog, Runners Pose, Pidgeon.
Announcements:

The Frosty CSAUP Dec 15th – Womble, 6AM

Christmas Party at Nemo’s Saturday.

2nd F at Dunkin after.

Prayer:

Lipstick’s grandmother – prayers for the family.

Chips & Brexit echoing the importance of prioritizing our M’s over jobs and other things.

YHC took us out – always an honor and privilege men.

Disney “Highlight Reel”

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EC: Dumbo, Deadbolt, Warbucks, Nemo, Lipstick

Warm Up:lap to the big parking lot and circle up for Good Mornings x 10, SSH x 40, IW and HB x 18/ea, Daisy Pickers x 10  Q called #HIM to pair up for accountability
The Workout: 4 Corners with stops at midpoint on long sections Stop 1 10 American hammers, Stop 2 10 Star Jumps, Stop 3 10 Diamond Merkins, Stop 4 10 WW2, Stop 5 10 Burpees, Stop 6 10 Turkish Getups –2 Rotations;   Mosey to Stair Case – 1 up top (Combination) 100 Merkins, 200 LBC, 300 Squats   2 Bear Crawl to the bottom and run back up;  Mosey to the Soccer field Wheelbarrow 50yd and switch with partner until across 15 SSH and same wheelbarrow back
Mary: Sorry Mary we only had 17 seconds to spare and we need at least 30
Announcements: Nemo Holiday Party on Saturday; Wrightsville Training plan up on site from DB; Yogurt’s  Q at Cletus tomorrow is his first since taking over alternating Q’s
Prayer: Crablegs and a lot of unspoken

Thanks to all for coming out and letting me lead you this morning!

Lipstick

Purple Cobra BackBlast

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Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:

Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins.  Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner.  7 laps.

Half Way There: Wheel Barrel with partner halfway around the loop and switch.  Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).

Merkin Shuffle @ 5 count

Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling

Any Given (foggy) Sunday

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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

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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

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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

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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

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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.