Tag Archive for: Nemo

Bullfrogs and puddles at Paradise City

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It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Dawgpounder

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EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:

Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps

The Workout:

Pax split into two groups

Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW

Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

Mary:

Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans

I’m drawing a blank here. We did abs though.

Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540

Reach out and touch someone (old AT&T slogan)

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During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while.  I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to.  Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight.  It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers  (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance).  I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post.  Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while.  Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option).  By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school!  Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs.  Bed build June 12th.  May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer:  11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

Senior moment…

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FNGs: None
Warm Up: None, already warm from the EC or Ruck EC’ers
The Workout: Sprinkler led the rucking crew out for over 3 miles.  YHC took the remainder of the PAX on a mosey down to the Lake and up Bass Lake Rd.  Lots of complaining this morning on the route…Maybelline was particularly salty that YHC didn’t venture too far off from the normal AGS route, however, YHC hadn’t been at AGS all year, so it was new to him :).  Great work by all today, picking up the six and general banter and mumble chatter.  YHC closed with the count and announcements, moving to prayer, he was reminded by Pikachu that he had yet to do name o’rama…we all forget sometimes, right?  Closed with prayer requests and then pledge of allegiance.  YHC was informed by POTS that May is Military Appreciation Month, so I recommend all Q’s to say the pledge post COT to close as a great reminder of the men and women who have served and continue to serve our nation everyday.
Announcements: Sleep in Heavenly Peace opportunity to serve
T-Claps (Recognition): Bobby Boucher for hard work and determination!
Prayer: all injured PAX, Hudson Grumaer (11 year old in the hospital), military/first responders, spoken/unspoken

Always take the stairs at “The Happiest Place on Earth”

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PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped at the back of the school for some additional exercises.  Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat.  Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers   PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work

May the Fourth Be With You

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9 Jedi’s showed up at Millennium Falcon Park for some Star Wars fun.

FNGs: These aren’t the FNGs you are looking for.

Warm Up:
Lap around the parking lot and circled up for:
SSH x20
Tatooine night clubs
Jar Jar Binks (goofball)
Yoda Humpers: Did you know? Yoda was almost played by a monkey.
Imperial Squat Walker

The Workout:
Bataan Imperial Death March
Split into 2 groups and run around block for a Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.

7’s- death star jumps / Skywalker merkins (hand release – luke’s missing hand) with an increasing burpee halfway across the parking lot.

Land speeders – aka wheelbarrow suicides – start at island and move forward 1 parking space line, do a derkin and reverse back. switch as needed (increasing burpee at switch). Each partner went 3 space for 2 rounds

Next up, over to the playground. Pax formed 3 man groups for 3 rounds of with 1st exercise being the counter:
1: burpee pull-ups x5, lunges, knee tucks on swings
2: hanging knee tucks x10, lunges, knee tucks on swings
3: 20 count hang, lunges, knee tucks on swings

Over to the Jedi temple (aka picnic table).

Staying in 3 man groups, partner 1 ran around the parking lot while other 2 do box jumps/step ups and dips. 2 rounds were completed.

Mary:
Alphabet abs
Jakku hammers
LBCs
Have a nice day

Announcements:
SHiP build moved to 6/12. Sign up!

T-Claps (Recognition):
A good showing at the Nest this AM.  Way to show up!
Dawgpound on his 4 year F3 anniversary

Prayer:
Dauber safe travels, LED’s 40th b-day, injured and absent PAX

18 STRONG at The TRAIN!!

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FNG: Nope

Warm-Up: Good Mornings 15 IC, Side Straddle Hop 30 IC, 5 Burpees OYO, Fazio Arm Circles 10 IC forward & back, Seal Claps, Overhead Claps 15 IC

Workout: Split into 2 groups and Indian Run to Parking Garage and completed a lap around lower level. Split Group 1 & 2 on each side of parking spots. Each PAX was instructed to get on a white line. Started with 1 Merkin on white line and slide over to next space for 2, back to the left for 1, then back right for 3 until we reached 5.

Next was a bad idea Bearcrawl Burpee Indian Run. The Pax in rear had to pass everyone until they got to the front where they completed a Burpee. We did this until we ran out of real estate in parking lot.

Stayed in 2 groups, Group 1 ran the stairs to the top for 5 burpees while group 2 was doing AMRAP big boy sit ups. Repeated 3 times except changed top floor to Merkins and bottom floor to squats.

Then we got out of the stifling parking garage and went to the top floor.  Guantanamo’s 2 rounds and then we split up in groups again. Opposite ends of parking garage PAX was instructed to 30 IC Crab Jacks while the other PAX 30 IC Lunges. Moseyed and swapped ends. Repeated except not IC. Ikachu

Moseyed back to humidity and pollen infested parking garage. We then BTW and peoples chair with each PAX counting to 10 except last round of 20 IC.

Fellowshipped run to parking lot.

Mary: Low-slow-flutter, downward dog, various stretches, superman, Have a Nice Day

Announcements: See Slack

T-Claps: All who EC’ed, to many to name.

Prayers: Quivers Co-workers, Fonzie mother-in-law awaiting on Good News hopefully, Pikachu and his wife trying to have a baby.

 

Honor to Lead Gents!!

Baker’s Dozen at NeedMore Ruck!

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FNGs:  TWO FNGs compliments of M4L!  Welcome Allen Duncan (50 Floors) and Ken Almonds (Nail Pouch). Sprinkler loved the leadership of Dauber bringing out so many PAX to this forgotten gem in FV!
Warm Up:  After F3 story and introductions and EC (nice work Nemo, Fanny Pack, Breach and Dauber) headed out.
The Workout:  Played the back nine this morning starting off on 9 and 8.  Headed to 1-7 remembering great shots from a long time ago including shots over the pond or a layup by the tree.  I had a tee time at 8:-4 at the Neuse and definitely had golf on my mind. Great mumble-chatter with all the PAX.  Got some grilling tips from Fonzie and shared some parenting advice with Cancun (I hope it was well-received). Stopped at Breach’s for coffee-teria. Thanks brother!  Just a beautiful morning with great fellowship.
Mary:  OYO
Announcements:  See Slack/FB. Get out to HS Food Cupboard on Th.  Ultimate frisbee on Mon at Ting.
T-Claps (Recognition):  All the PAX getting it done in the month of May – great numbers.  Keep raising each other up!  Also Cancun for bringing his adorable 2.0 baby boy out.  Loved hearing his cooing during the trek!
Prayer:  Sprinkler led us out – thank you sir!  Honored to lead! -Dauber

 

The elusive albino deer

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FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers  + a 2.0 took off for a 3 mile route and some weight based walking.  23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.  A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.  Now the real question must be answered…what’s Vasoline searching for now?  An albino racoon, possum, beaver?  Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.  Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

Building B.O.M.B.S on the Abyss

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A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!

FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.

We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.

3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!