Tag Archive for: Nemo

The Hills Were Alive at Possum Trot – 19 Strong PAX

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Warm Up:  Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout:  PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot.  One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped.  Changed roles at midpoint of parking lot and proceeded to the hill.  At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling.  Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO.  After completion, PAX carefully headed down the hill taking the rock over from their partner.  While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps.  The exercise was called out by one PAX rotating up and down the line.  PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees.   Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc.  Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises.  Once one lap was completed, PAX swapped roles.  PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc.  PAX returned rocks and met up in the tennis courts.  B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers.  More running ensued using the tennis courts and finished with alligator merkins to the end of the first court.  PAX and Q spent.
Mary:  Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO.  At least 8 exercises were performed before running out of time.
Announcements:  CSAUP Greenville – Car pool if able
Prayer:  Double D spoke from the heart.  Strong message.  We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed.   Thay’s pure bunk.  These are very powerful words.  When they are spoken, they have powerful meaning and greatly help that person.  Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery;  H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.

PAX did great today!  Super job with the hill and rock exercises!

PAX included:  LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)

NutCracker BackBlast 7/24

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Warm Up:

Jog around the parking lot, circle up for 22 counts of Side Straddle Hops, Imperial Walkers, Merkins and WW2’s

The Workout:

Split into 2 groups for a 1:15 second 5 set count of exercises you rest with the amount of time you have left after completing your set.

Group 1: 15 reps of Squats, Merkins and Mountain Climbers

Group 2: 12 reps of Thrusters, Lunge Jumps and Bicep curls with a cinder block

Switch up

Pax together: 5 rounds of burpees 10, 10, 11, 11, 10

Group 1: 15 reps of Boat Canoe’s, LBC’s and WW2’s

Group 2: 12 reps of Shoulder tap Planks, Up and Over the cinder block and Plank Jacks

Switch up

Pax together: End with 3 rounds of burpees 10, 9 and 10.

 

Cot:

Named FNG (Warbucks) reminder of the Sasquatch this weekend in Greenville

Pax of 12 to include a FNG

@BlueHen, @TheNatural, @SlideRule, @PSI, @Puddles, @Nemo, @DaBusiness, @Dumbo, @DawgPound, @187, @Breach

Welcome FNG Warbucks

Prayer:

Ended in prayer.

Return of Stark

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PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary.  Welcome FNG Dumbo

EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger

Fartsacks:  Forceps

Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night.  Needed to rest it.

The Warmup

Quick warmup jog

SSH x20, Windmills, Imperials Walkers, Hillbillies

½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

6 Cones were set up about 10 yards apart.  Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)

B.L.I.M.P.S

B- Burpees – Cone 1 x5 – Total = 25

L – Lunges – Cone 2 x10 – Total = 50

I – Imperial Walkers– Cone 3 x15 – Total = 75

M – Merkins– Cone 4 x20 – Total = 100

P – Plank Jacks– Cone 5 x25 – Total = 125

S – Squats– Cone 6 x30 – Total = 150

 

Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO

PRAYERS:

Crablegs

Announcements:
Lipstick virgin Q Friday @ Cletus

CSAUP in G-Vegas on Saturday

4 year F3 Anniversary at Cletus

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YHC hit the fartsack last night with an irritated eye.  I hoped that a good 5 hour nights sleep would cure this.  YHC woke a little early for Extra credit (4am) and right eye pain was killing me.  A quick trip to Harris Teeter to waste some money on eye drops that did nothing.  Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain.  I said screw it – lets post.

This morning, I was celebrating 4 years of F3.  It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park.  I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me.  I did not think I would make it through without quitting.  I remember doing a jacobs ladder with burpees in the baseball outfield.  This morning, I wanted to celebrate with one of my best memories of a hard ass workout.  The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye.  None of that matters as 5:15a hit and we were off.  We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC).  We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups.  We had WAAAAY more pax than I anticipated.  Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

  • SSH x 20
  • Good Mornings x 15
  • Standard Merkins x 20
  • Imperial + Hill Billy (10 each = 20)
  • 5 Burpee OYO
  • Fazio Arm Circles 10F 10R
  • Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1:  Pass the Pill

  • Count of by 2s to divide the pax into two groups
  • Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
  • Pax then carefully passes the weight to the back – man by man – repeat while indian running
  • We had 20+ in each group so it took nearly 1.75 laps to get it done.
  • Head to Hunt center field for next

THANG 2:  Bearway to Heaven

  • 40 pax in a line along the side line of soccer field
  • 7 cones set up about 20 feet apart
  • Bear crawl to 1st cone – 7 burpees – run back
  • Bear crawl to 2nd cone – 6 burpees – run back
  • Bear crawl to 3rd cone – 5 burpees – run back
  • Bear crawl to 4th cone – 4 burpees – run back
  • Bear crawl to 5th cone – 3 burpees – run back
  • Bear crawl to 6th cone – 2 burpees – run back
  • Bear crawl to 7th cone – 1 burpee – run back
  • Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

  • LBC Ladder (in cadence)
    • 5, 10, 15, 20 – 20, 15, 10, 5)
  • Hand release Merkins x 10
  • we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

  • Boy George M
  • Doube D Father – ailing health
  • Pablo’s 2.0 – out patient surgery
  • Crablegs
  • Rams (foot)
  • H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life.  I never thought that I would get THIS much out of F3.

  • I feel I am in the best shape of my adult life
  • I’ve ran 4 half marathons
  • Made 100s of new true friends
  • Made great strides in my spiritual walk
  • Became a much better husband and father
  • Became a better leader at work
  • this list could go on…

Here’s to 4 more!

 

Happy 50th Crab Legs – RESPECT!

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Warm Up: Jog around the soccer field, circle up in lot for Good Mornings, Windmills and upper/lower body stretching
The Workout: Indian Run to baseball lot, lots of Happy Feet, circle up for a couple sets of SSH and Mt Climbers, some more Happy Feet.  On the jog to the entrance, circle back for the six or plank hold.  A couple sets of Burpees OYO followed by Shoulder Taps.  Jog to the snake lot across the street for 3 sets of Bear Crawl on the curves bookend by straightway sprints.  Jog back to start and hit the wall for a couple sets of Derkins followed by Nipplers.
Mary: A couple quick rounds of Homer to Marge and Pickle Pounders then LBC ICx50 in honor of Crab Legs turning the Big 5-0.
Announcements: Cletus tomorrow will be Deadbolt 4th anniversary Q
Prayer: Lots of recent posts about family and friends dealing with injury and illness.  We shared a few then had a slow 10 count for each to lift up their unspoken prayers.  YHC took us out in prayer

EC credit to Deadbolt, Nemo, UTI and LipStick

Weather was awesome, effort was awesome.  Can’t say enough how much respect I have for you guys.

Was great to see a few faces out there who I had not posted with in a awhile.  Calling out Woodcreek for strong showing.

Pax of 27 @Paradise City for some 210’s

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PAX of 27 at Paradise City for some 210’s

@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound

EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo

Long warmup jog ~1 mile

½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

21’s at the tennis courts

20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats

Total:  210 of each exercise

Jog to the guardrails – x30 dips

Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter

Good Mornings, Windmills, Stretches to wrap it up

COT

Friday section 105 game at Salamanders

Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot

PRAYERS:

Forceps MIL Diane

Pablo’s son Donovan having surgery this week

PRAISE:

Crosby’s sons dad out of recovery.

Lipstick completed his first sprint Tri this past weekend

Scripture:

The tongue has the power of life and death, and those who love it will eat its fruit

“Complaining is contagious”

“Is what I’m about to say helpful?”

“Is it going to build up or tear down?”

“Is it going to benefit those who listen?”

“Am I talking to the person who can really help me?”

 

 

Ground Pounder – Pikachu’s Beautiful thing

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5 PAX came out for GP (2 post U-Turn)

Memorable Quotes:

“Running behind Pikachu is a beautiful thing, Do you eat dog food Pikachu – cause it smells like dog farts, Thought we were doing 100, Pick a rock as big as the love you have for your brothers, Rock of Gibraltar”

Warm up:

10’s –  Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, SSH.

The Workout

In honor of Blue Hen’s 40th we did a 40 Ct Blue Hen Balls to the Walls

In honor of Crab Leg’s 50th we did 50 Dips

Aik’n Station:  Rotate stations Clockwise

  • Aik’n Legs –   15’s – Box Jumps, Lunges, High Knees, Split Jacks
  • Aik’n Arms –  15’s – Merkins,  Derkins, Dips, Shoulder Tap Planks
  • Aik’n Belly –   20’s – LBCs, Pickle Pounders, WWIIs, Homer to Marge
  • Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Belly -15 American Hammers, 20 ct 6 inches, 25 Rocky’s, 30 ct Chilcutts

Rock Shock Mary

Mosey to Rock Pile – rotate rocks around circle between sets

  • 4 sets of 10’s – Curls,
  • 5 sets of 10’s Overhead Tri-press (in honor of Crab Legs 50th)
  • 4 sets of 10’s Deep Squat w/ Overhead press,
  • 4 sets of 10’s Standard Press

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

DD talked about the upcoming CSAUP (details posted on FB), 2nd F Salamander Game Fri, July 20th (get seats in section 105).

Prayer Requests:  Nemo’s friends – Jen and Lynn battling breast cancer, Forcep’s Mother-in-law in hospital

 

U Turn BB

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Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law

Party in the USA

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7 Pax Members joined the Party early this morning.  The DJ selected a wide range of songs for the Pax to sing.  Everything from Miley Cyrus to Tom Petty to Twisted Sister.

Warm Up:

Half Mile Lap Around Soccer field
Circled Up for the Following:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forwards
10 Cadence Count Fazio Arm Circles Backwards
10 Cadence Count Good Mornings
10 Cadence Count Hillbillies
10 Cadence Count Imperial Walkers

The Workout:

Had 7 Stations which we did 4 total rounds.  The last round at each station it was up to the PAX member what exercise they wanted to do.  There was 1 KB stations that was used as the timer.  Two TRX stations, two more Kettlebell stations, a battle rope station and one body Exercise station called the PIT.

Round 1:
Timer Exercise — 5 Turkish Getups Each Arm
KB 1 — Swings
TRX 1 — Chest Press
KB 2 — Overhead Press
TRX 2 — Rows
Battle Rope — Alternating Wave
PIT — Mountain Climbers

Round 2:
Timer Exercise — 10 Man O Makers
KB 1 — Goblet Squats
TRX 1 — Supermans
KB 2 — M4L Love Handles
TRX 2 — Inverted Row
Battle Rope — Claps
PIT — Frog Jumps

Round 3:
Timer Exercise — 10 Thrusters Each Arm
KB 1 — Clean
TRX 1 — Single Leg Squat
KB 2 — Halo’s
TRX 2 — Runners
Battle Rope — Snake
PIT — LBCs

Round 4:

Pax decision at each station.  No one wanted to do any more Man O Makers, so we decided to listen to “The Man”

Finished up with Burpee Rama to the Killers — My goal is to be able to finish the song and get all the burpees by the end of the year

Joined Cletus for Mary

Crazy Time the 13th

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Pax of 7 decided one workout in the gloom wasn’t enough for Friday the 13th and showed up at 4:30AM for a murph. Yellow Card went for his long run (6 miles – kid has legs) and the rest of us Murph’d until we went to our respective workouts.

Warm Up:

1 Mile Run
The Workout:

100 Pull Ups

200 Merkins

300 Squats

1 Mile Run

Then we went off for another beat down.

 

Great work men – way to step up and push yourselves!