Tag Archive for: Nemo

Stairs Together

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Disney offers The Abyss. Last week UTI treated us to some serious stair work and with the 9/11 event coming up fast, we took advantage of this spot again to get in some training to prep us to take on the challenge ahead.

EC credit to 187 who did a solo run to keep the Disney EC streak alive and well.  Great to see him getting back to form.

2.0 credit to Beast who showed us how it’s done on the stairs

Warm Up: Predictable but we did a lap of the soccer fields and circled up for  Good Mornings, Windmills, SSHs, MT Climbers, leg stretch then we went on the jog directly to The Abyss, with a couple fire hoses in toe compliments of Chips.
The Workout: This was all about just doing stairs. Headed down the stairs we found a few more treats waiting in the form of kettlebells and weights.  The idea was to tackle the stairs and move all the props with us, with each of the PAX taking turns going solo with hose or  weights. 35 kettle was a hold up at chest, 20 was an overhead, the 2 25s were to be each side farmer carry and the hose was just to muscle it up over shoulder.  Here was the rule – after each up we waited for the six on a plank hold at the top and once we were all up we worked a 15 count of merkins, shoulder taps, or nipplers. Ended up getting 2 rounds so 2 sets of each exercise.  If you carried it up, you carried it down.  At the bottom we waited for the six in squat hold then threw down a 15 count tempo squats (picked these up posting at Mad Scientist with Lake Norman).  We worked in two sets of weight-free up/down/up/down with no rest. 10 rounds was the objective and we hit the target.  That’s 10 times up for each of us and at least 3 times with weight.
Mary: Quick set of LBC, Freddy Mercury, Homer to Marge, Pickle #ers and wrapped with LBC
Announcements: 9/11 stair climb, Derek Davis Thu night run and Sat official 5k
Prayer: The Natural has lots of family travelling, Nemo’s daughter tooth surgery today, All those heading out to camp this weekend.  New Mexico took us out in BOM with a moment of silence followed by prayer.

We need answers

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Pax of 24 @Paradise City looking for answers to Emerils questions and get some BRR training in.

Will Corporate Java Edwin Gonzalez show back up at F3 again?  He didn’t’ show up this morning. Maybe he’ll show up at Nutcracker
Will Jason DeFreitas verbal HC Saturday hold?  Yes.  He also brought most of 12 oaks with him
What has John Collins dreamed up for us on his trip out West? He didn’t dream. He had a nightmare.  We were all in it.
Is Ryan Hooper and Mike Edwards back from vacation and ready to get back to work? Yep.  Buford brought some Blanton’s back with him also. Bonus!  THE Dawgpound was working hard out there.  Trying to burn off all the brownies he ate in Colorado
How long will Chris Adkins use this new job as an excuse to no show? To be determined but Monday appears to have been excuse day for this guy
Will we get Owais Patel to ever HC in the comments? Or is he to afraid?  Still no HC but he did post in Wrightsville so we’ll give him credit here.

EC:  Emeril, CHiPS, Dawgpound, Nemo, UTI, 187, Lipstick, Mookie, Axe, Pablo, Skidmark

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings courtesy of The Dawgpound.  Guy loves these for some reason.  Fazio Arm Circles, Imperial Walkers, Hillbillies, Tricep Dips

The Workout:

24 Pax all in one line in the parking lot

On your 6

Flip, jump and sprint to other end.  Merkins until your told to stop.

Back on your 6.

Flip, jump and sprint to the other end.   Squats until your told to stop

Rinse, Repeat,….never ending.  CHiPS “We aren’t stopping until one of you throws up”

No one threw up but a couple came close.

To the ramp.   Suicides until an exercise was called out.  (WWII’s, Pickle Pounders)

To the courts for Mary.

Mary:

Good Mornings, again courtesy of The Dawgpound
LBC’s – I don’t remember
American Hammers – Patch
Pickle Pounders – 187
Merkins – UTI

Announcements:

Derek Davis run Saturday
F3 Dad’s camp this weekend.  Still openings
Two new options for running.  Weds at Ting – Running for the Johns and Sunday at Womble – Any Given Sunday

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis.

Psalm 55:22

22 Cast your cares on the Lord
    and he will sustain you;
he will never let
    the righteous be shaken.

Disney Legwork

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Pax of 17 came out to Disney for some cool but humid leg work.  Unfortunately there were no turkey legs to be found 🙁

EC: 187, Nemo, Lipstick, Axe

Warm Up:

It began like many other Disney workouts with a run around the soccer fields.  We circled up for some Good Mornings, Mountain Climbers, Side Straddle Hops, and completed our workout with a nice Indian Run to the STAIRS OF DOOM.

The Workout:

We paired off to take on the STAIRS OF DOOM.  Partner 1 ran down the stairs, completed 20x Star Jumps, and then ran back up the stairs.  Meanwhile, partner 2 completed as many Merkins as they could OYO.  The partners swapped off and exchanged Merkins for LBCs for Planks (one round of each until both got a shot).  Once we got to planks we did a little Plank-O-Rama to keep things interesting and had the remaining stair climbers join in as they finished.

We took a short breather and a 10 count before a Mozy to the “walls”

Partner 1 bellied up to the bathroom wall for some Balls to the Wall while partner 2 completed 20 box jumps at the short wall.  The partners swapped out for 3 rounds.  Again we waited for the 6 with some Plank-O-Rama

Mary:

Box Cutters, Low Slow Flutters, Diamond Merkins, Burpees, World War I’s, Goofballs

Announcements:

New Running AO “Running 4 the John” started on 8/8 at Ting – Will continue weekly Wednesdays @ 5:30AM – 5 to 6 miles

Convergence to honor Ankle Biter @ Vance Elementary this Friday @ 5:30

Some folks will be out at the Derek Davis 5k on 8/18 – Look to Lipstick to meet-up and warm-up near the shovel flag

9/11 Stair Climb

Lab Rat reported that the prayers for the premature baby in his extended family are working.  Still in the hospital but improving everyday.

5 Pack for Warbucks

2x 5 Pack for Dumbo

Prayer:

Hope Community Church goer and friend to Roger Roger jumped out of a boat and sustained major injuries.

Darby – Ankle Biter unfortunately did not recover.  See Announcements to support Darby at Convergence

 

 

10 PAX at Ivan Got Stronger Without Missing a Beat

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Pax: Emeril, Java, Nemo, Peeping Tom, Pipe Dream, Double D, M4L, OCR, Dauber, Mookie

Warm Up:

SSH x20, GM x10, Imperial Walkers x10, Hillbillies x10, Fazio Arm Circles x10 F\B, Legs\Arms- R over L\L over R, Tricep stretches-L and R

The Workout:

For the 2nd Q in a row at Ivan, Mookie forgot to hit play on the Ivan playlist, which may have been a blessing for those PAX with an aversion to 90’s Old School Rap.

PAX grabbed kettlebells and John Cusack’d to the far section of the back parking lot, each occupying their own parking space for the following:

3 Rounds of 8 Kettlebell Swings- after each round PAX bear crawled to the opposite parking space in front of them and waited for the 6th and grabbed the curb for sets of 10 curb Merkins (both hands on curb, R hand on curb, Left hand on curb). At the end of each curb Merkin Round, PAX Lunge and Frankenstein walked back to Kettlebells for swings.

Mosey’d Cusack style to the end of the lot for a series of Kettlebell squats

Goblet Squats X10, Squat Thrusters X5 R\L, Goblet Squats w\ delayed down\up cadence X10

Mosey’d Cusack style across to the back of lot for Kettlebell Arm exercises

Hammer Curls x10 R\L, Curl Presses x10 R\L, Tricep Presses x20

Mosey’d Cusack style to middle of back lot for Rounds of Upright Rows, Bear Crawls to opposite parking space, and curb Shoulder\Tricep Work

3 Rounds Upright Rows x10

Derkins  x12 (In honor of Tom Brady’s Birthday)

Shoulder Tap Derkins x12

Dips x33 (for Larry Bird- drawing inspiration from earlier Murph mumble chatter about Lightning and Legends)

Mosey’d to playground varying Kettlebell Farmer’s carries R\L, Midget Love Handle bends R\L, and Tricep extensions.

Playground: Back\Lat Work

3 Rotating Rounds of TRX front rows x10, Pull Ups x10, Kettlebell plank rows x5 L\R

Mosey’d Cusack style toward picnic table shelter, dropped bells and performed 15 standard Merkins, picked up bells and proceed toward tennis court side shelter where we encountered a FIA workout. There were no ‘Gun Show’ comments this week. I have to assume Dauber was focused on what the Q would call next..Q proceeded with instruction to perform Kettlebell presses on the walk and alternated with various kettlebell exercises (tricep extensions in cadence, presses, farmer carries, Cusacks) on return to back lot for Mary.

Mary

LBC x15, Freddy Mercury x15, Low\Slow Flutter x20, Plank-Standard, Right Arm Up, Left Arm Up. 1 Merkin w\hold for 30 seconds

Announcements:

U-turn\Ground Pounder tomorrow, Big Shout out to OCR for completing 5-Pack this week, Dauber for EC Murph

Prayer:

“Two are better than one, for if they fall, one will lift up the other” – Ecclesiastes 4:9-10

OCR’s co-worker who recently passed. Prayers to his family

Continued Prayer’s to Double D’s father.

We Did a Whole Lot

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Warm Up: Jog around the soccer field, circle up at start for Good Mornings, SSH, MNC, leg stretch, arm/shoulder/chest stretch
The Workout: On the jog to the big lot. As promised, we would do a whole lot.  Partnered up for accountability and started in one corner. On the jog midway up the side, stop for 12 count merkin, x2.  To next corner for 12 count squat jump 12 count, x2. Next corner for 12 count WWII, x2.  To midway and stop for shoulder taps ICx12, x2. To corner for Mt Climbers ICx12, x2.  Back to start for pickle pounder ICx12, x2.  Key was to rest on a 10 count between sets.  Did 2 laps.  Lined up and did suicide sprints out and back using the parking lot islands as the stop and turn points.  At each turn did 1 set of 12 of the same order of exercises from the lap run around the lot.  On the jog back to start and covered in the range of 2.2 miles total.
Mary: Back to start for a quick round led by Emeril
Announcements: 5 year convergance, 9/11 stair climb
Prayer: Lucky Charms, DD, Crab Legs.  New Mexico took us out in prayer including a much needed moment of silence – thank you brother for giving us all the right perspective to start the day

EC credit to 187 (great to see the progress on recovery), Mookie, The Natural, Nemo, Pablo, Axe

Credit to Emeril, Mookie and OCR for a Thunder/Disney double down

Credit to the newer guys.  We are lucky to have you and you are getting stronger and pushing all of us

OCR – go out and get the 5 pack tomorrow

 

Day 1 of OCR’s 5 Pack

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Pax of 22 making sweat angels at Paradise City

EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe

Shout outs:  Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up

The Warmup

Quick warmup jog

½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,

 

The Workout:

Partner Dora

Balls to the wall/Partner Dips x3 rounds

Mary:

LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches

PRAYERS:

Crablegs, Double D

Announcements:
OCR working on a 5-pack this week.

Which Way to the Gun Show?

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Warm Up:  Jog around tennis courts; 20 SSH, 10 IW, 10 HB, 10 CP, 10 WM, leg and arm stretches, gate opens, Frankesteins
The Workout:  It was Dauber’s 3rd Q of his Birthday Week; His first as a 50 year old.  PAX were hungry for a beat down.  The following kettlebell exercises were executed with 10 reps:  swings, goblet squats, tricep curl, figure 8s + halo (L/R), bus driver, O/H presses; performed the following kettlebell exercises on our six: O/H press, Homer to Marge, Skull Crusher.  John Cusack to the Amphitheater; 10 Step-ups (L + R) without bell, 10 Derkins,Erkins and Dips; More kettlebell work in the Amphitheater including:  10 counts of Curls for the girls, swings, Goblet squat, figure 8, halos, O/H press, Outward press, Bus driver, Rur-rows, Man-maker/merkins.  Took our kettlebells for a walk around the tennis courts looking for a gun show.  Each PAX called out various k-bell exercises during our trek including the Midget 4 Life Love handle bends, front curls, one arm curls, tricep curls, k-bell holds in front, O/H presses.  As we approached a group of ladies working out under the shelter, Dauber yelled “NextExercise, Curls for the Girls!”  We received a friendly welcome as we exchanged pleasantries during our saunter and then Dauber simply asked, “Which way to the Gun Show?” And flexed his arm pointing forward!  PAX were entertained and kept exercising until they reached the parking lot whereby each PAX jumped rope 30X.  PAX without jump rope executed merkins.
Mary:   Dog pound wanted to surpass 25 burpees listening to “The Man”; Mission accomplished – 27 (at least).  A ton of SSH were performed while waiting for the MAN.
Announcements:  CSAUP-Sasquatch (learned the origination)
Prayer:  Revisited Double D’s message from Mutiny, Shoulder Tap post, and Dauber talked about filling other’s buckets; M4L spoke about acts of kindness.

Truly honored to lead this group of guys!  -Dauber (Q)

Crazy Time 7.27.18

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Pax of 7 for an early Friday morning Murph.

Warm Up:

The 1st mile

The Workout:

100 Pull Ups

200 Merkins

300 Squats
Mary:

2nd mile run

Announcements & Prayer: None, too busy getting to our 2nd workout of the morning 🙂

And then there were 2

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Nemo on 2 slow miles EC, Breach joined on time.  No other takers on a nice Sat morning.  Should have headed over to Starbucks to recruit the U Turn crew.  So what do you do when only 2 show up?  Pack it in?  Head home?  Stand around?  Nah, we worked.

Warm Up: Some stretching as we decided on a run-centric workout
The Workout: Headed into the woods and over to Veteran’s Park with Breach making pace and pushing Nemo.  Made a stop at the park for some sets of exercises, then headed back out on the run through the neighborhood.  Back to the park for more rounds then another lap of the lake.  Stayed on the run back to Jones Park and along the entrance road for a few extra steps
Mary: Cooled down with some stretching OYO
Announcements: General discussion
Prayer: Unspoken lifted up

Substitute Teacher

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UTI woke up not feeling well so Nemo took a quick glance at the workout he had planned and the PAX headed out to put in the effort.  EC credit to Nemo, Mookie, 187, M4L and Axe (with and “e”)

Warm Up: Lap around soccer fields followed by circle up for SSH, Good Mornings, Fazio Arm Circles, and some leg and arm stretch.
The Workout: Over the half pipe we split in 2 groups, each taking a hill.  OYO with accountability we lunge walked up the hill, 10 count Mt Climbers at the top, jog down and 10 Shoulder Taps IC.  Repeat x5.  Back the building we alternated Balls the Wall and Squat Jumps.  Started on a 10 count, then 15 and 20.  Did the same with Preachers Chair and Dips on the benches.  On the jog to far corner of soccer fields we partnered up.  Partner 1 was on the run down the greenway to the road and back with a nice uphill to finish, while partner 2 was doing LBCs or Squats.  Each ran the hill twice and each set of partners completed 200 LBCs and 200 Squats.  Split up for Indian Run to meet back at far corner of fields.
Mary: Circled up for a quick set of LBCs, Homer to Marge, Low Slow Flutters, Pickle Pounders and more LBCs.
Announcements: CSAUP this Saturday.  Lip Stick VQ Cletus tomorrow (look for some serious hill work)
Prayer: Lab Rat’s cousin’s baby still being treated, Double D and his family.  We talked about the message Double D shared at Possum Trot – the value of when we lift each other up and the video clip he posted about “Shoulder Taps”