Tag Archive for: Nemo

This Train is Leaving the Station

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After 2 years as site Q at this AO, today was my final time leading the DT. I was out on solo EC and wondering if anyone would show. DT has had many times as a 1 or 2 person AO. Was pleased to see Buford and Tush at the ready. I explained the plan and asked if they wanted to audible – never bad to take requests when the group is small – but they were down for the challenge. Some solid chatter throughout – catching up on how the 12 Oaks workouts have been going (sounds strong by the way) and learning more of the adventures of John (talk to him, he has some cool stories to share).

FNGs: nope
Warm Up: standard loop jog, stretches back by flag in lot, arms/shoulders/legs after a mosey to top of Library Hill
The Workout: Started with hill repeats and did 5x on Library Hill, catching our breath between sets with SSH. Headed over to the deck and did a build set coming off the wall. Added an exercise each time and did tempo squats between each set (BTTW, plank, shoulder taps, plank, merkins, plank, bear crawl).
Mary: Headed back to flag and with time limited we did LBCs IC50
Announcements: Changes to Wrightsville, 3rd F and 1st F leadership engagement
T-Claps (Recognition): Buford for being a regular at DT the past 2 years and Tush for a strong start the past few weeks with F3
Prayer: Those being impacted directly by COVID dealing with quarantine, for some focus today on being a leader in the community to promote diversity and inclusion on MLK Day, for the nation as we start a week that will bring transition. We closed it out with a silent 30 count

05:52 Fast Pass Confirmed

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Well, it’s been a few weeks since I’ve had the chance to return to AO’s. I’ll spare the details, but it felt good to be back in the middle and at my second home, DISNEY! Great numbers today that braved some ball clenching cold. I think we all warmed up relatively quickly…. Tetanus brought an FNG and I had a disclaimer chat with him privately before we headed out… LET’S GO!

FNGs: Welcome Tush!
Warm Up:  Quick mosey around the PL return to circle up. SSH x50 w/ 2 sets of 10 at double time IC, Frankenstein x10, Windmill x10, OHC x10, Seal Claps x10, Pakistani Night Clubs (for M4L), Chinook x10 Fwd/Back, Arm circles R/L Fwd/Bck x10.
The Workout: Nice and easy mosey out of the lot to the elementary school PL. Circle up, Jack Webs x25, Standard Merkin x25.  Continue the mosey around to the circle by the football field entrance. Arms out as 6 rolls in and hold. OHC x15, Moroccan Night Club x15 , Al Gore w/ around the horn counts from 5 PAX w/ 10 count.  Continue the mosey in the big HS PL – Hand Release Burpees x10.

Mosey to the Abyss to punch our 05:52 Fast Pass – RIGHT ON TIME… 20 of us found accountability partners for a DORA. 100 Jack Webbs, 200 Squats, 300 LBC’s (IC to start, last trip up and down was single counts). Kicker was that partner 1 wasn’t just walking down and back up – but bear crawl down and up the stairs (thank you to 187 who did this about a year ago and I’ve done once since).  We made 2 solid trips bear crawling and 1 as a walk up/down.  Watching the clock, time for Mary.

Mary: Squat Hold for the 6. Big Boy Sit Ups x25, Homer to Marge 10 (+ L leg, R leg), Box Cutters x20. Have a nice day.
Announcements: Welcome FNG Tush!
T-Claps (Recognition): Nemo and ShamWow! for running EC. Emeril for the monthly challenge EC.
Prayer: For our country.  Breach took us out.

Hills seemed like a good idea at the time…

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FNGs: none
Warm Up: SSH x 15, Imperial Walkers x 10, Frankensteins x 10
The Workout: Good weather for a 5.36 mile figure 8 around the Springs. Started out with a strong push up Stinson by the Hunt Center. Also took a trip down Crossway and a return up Stinson for a hilly run. Never too early to start training for BRR, right? Thanks for the accountability and mumble chatter, Nemo.
Mary: nada
Announcements: quiet
T-Claps (Recognition): Nemo for braving the rain.
Prayer: healing and a good year going forward

Rocks and Hills

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Had great weather this morning and 5 HIM showed up to push each other on a simple but strong workout with some solid mumble chatter. No EC today, flag was planted and we were off on our way.

FNGs: not today
Warm Up: quick mosey up to Main St to enjoy the lights then back to circle up for most of the usual w/u exercises
The Workout: mosey to the rocks, select a rock that works for curls, mosey to roundabout at top of Library Hill. We did 5 hill repeats, and between we did 10-pointers with rocks starting with 5, then 10 and finally a 15 count. Mosey to library lot for curls 3-ways, triceps, recover on the SSH. Mosey to return rocks and back to flag.
Mary: 2 full rounds of plank-o-rama
Announcements: Christmas Day only AO is Kung Pow
T-Claps (Recognition):
Prayer: Fanny Pack’s family for safety and healing for his M, other PAX dealing with illness and family medical issues – there’s many of us out there right now working through medical challenges for self-family-friends. Talked about the gift we get each day, to make choices about how we spend our day, how we can stay focused on all 3 Fs through the holiday, and not taking things for granted. YHC took us out.

Honor to lead this morning. Hope you all have a great holiday!

This Way is Harder

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Core Principle: Workouts are Held Outdoors, Rain or Shine, Cold or Heat. 4 PAX answered the bell for this challenge today at AGS with the temperature around 34 degrees and an increasing rain coming down. There was about a mile where YHC was pretty sure it was sleet… All the men got stronger and a couple hit some milestones.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins
The Workout: The route had us leaving Womble and heading down Stinson with a left on Bass Lake, Right on Holly Springs Rd., Left on Linksland, and then we ran Crossways (all PAX agreeing that this direction seemed somewhat harder). YHC called an audible from going through the greenways and instead took a Left on Skymont and followed it all the way up through Rhamkatte Village and got back onto Holly Springs road and headed to toward downtown. The lights are always nice this time of year down there and then we turned off to head back to Womble, but went the long way around on Grigsby and through Blooming Meadows. A touch more than 7 miles….and a few minutes late for COT, but all PAX elected to continue during the run.
Mary: None
Announcements: 1 AO, KungPOW open Christmas Friday.
T-Claps (Recognition): Nemo hit his 1000 mile for the year mark, despite being down with sickness for almost a month. Way to not give up or give in HIM! Abe hit a distance PR for himself and said it had been quite some time since he’s run that far. Great push!
Prayer: Vasoline took us out with great words of encouragement and prayer….like any fine site Q would! A true blessing just to be there with this group as they all continue to accelerate. Great work men…now for that hot shower!

Tough Ladders

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FNGs: None today
Warm Up:

Mosey to the track and a mosey lap

Grab some fence for side to side leg swings x10 IC

Tiger claws x10

Front to back leg swings x5 IC
The Workout:

Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval

Recovery mosey back to the flag and we were out of time

Mary:

Not today 🙁
Announcements:

Christmas party tonight!
T-Claps (Recognition):

UTI for crushing the last 400m

Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:

187’s M, Fanny Pack’s M, the pax that we were all thankful for

Gettin’ it done at U-turn

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EC: Katniss, Vasoline and Full House for the old U-turn route

FNGs: none
Warm Up: SSH, IW, Daisy picker
The Workout: 12 PAX set out on the standard U-turn route, all about the business today and gettin’ it done.  Great work by all picking up the six, group stayed together well this morning.  Mumble chatter all around.  Great to see Banana Seat and Nemo back out!
Announcements: Christmas party, beer ruck
Prayer: 187 and M, ShamWow and M, guidance at work

A Cold AGS

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FNGs: none
Warm Up: SSH x25, Frankensteins x10, Windmills x10
The Workout: Our route today took us out to Holly Springs Rd, through Sunset Ridge and up Bass Lake Rd before returning back to start. We took a detour on Gable Ridge Rd in Sunset Ridge for an extra hill. Good effort was put forth by all, with everyone taking a turn at the front of the pack and picking up the six at some point. Light mumble chatter along the way, with a pretty quick pace starting out.
Mary: Nada.
Announcements: Christmas Party 12/17 at Bombshell.
T-Claps (Recognition): Oboe and Nemo for getting out on a cold morning and picking up the six.
Prayer: 187, Fanny Pack and Shamwow’s wives for healing.

Disney 11/5

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11 men went on a magical journey to Disney World this AM @Sprinkler @Fanny Pack @Oboe @bondo @Nemo @Crab Legs @187 @POTS @Kosher @FRAM. 

Warm Up: A quick jog around the soccer field and 22 count reps of SSH, Imperial Walkers/Hillbillies, Windmills and Daisy Pickers

The Workout: We had our Friend Chesty Puller join us for a mosey down to Sprinklers truck for some coupons before we took a trip to the abyss. Once we arrived at the abyss we partnered up for a very exciting Dora that consisted of 100 merkins, 200 squats, and 300 LBC’s. When partner 1 was going to the bottom of the abyss for a ladder of burpees partner 2 would chip away at the exercises. Everyone had to take a turn, taking chesty to the bottom and bringing him back up, many coupons were also transported in the process. Took a mosey back to the parking lot for mary.

Mary: Circle up for some more 22 count exercises of Low, slow flutters, Freddie merceries, and some side plank reach throughs.

The point of the exercise was to simulate how it would be to carry someone on the battlefield if they were injured as we are on the verge of veterans day. A small reminder of the price some had to pay to keep our country safe and to protect our way of life.

Announcements: Winter CSAUP planning in the process will be a ruck style event that will span some of the AO’s in the Quay. Looking at the weekend of Dec 5th or Dec 12th. Details to follow soon.

Crab Legs had a great message to share about the importance of all the efforts that we have had around ALS research and how it is making a huge impact on his life as well as the lives of others.

Prayer: Keep Crab legs in our prayers, Fanny Pack, and his wife as she is working through some medical issues and for our country to move forward on a positive note regardless of the election outcome.

Pre- Halloween Revelry with a Heavy Friend

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The heavy music was turned up loud, we went “trick or treating” a couple times, burpees were avoided, kettlebells were clanged, and a heavy friend (coupon) joined in the Halloween Hooliganry at the Underworld for Crazy Ivan. 10 PAX played along with YHC’s game of chance for their pre-Halloween beatdown.

FNG’s: none
Warm Up: SSH x 15, the 10 counts of Seal Claps, Overhead Claps, Good Mornings, and Daisy Pickers.
The Workout: The workout was simple. YHC brought a bucket of tickets, each with a different classic favorite Halloween candy pic on it. Each pic corresponded to a kettlebell exercise that was to be done AMRAP by the men while 1 pax (the timer) carried the pumpkin themed heavy friend (a 75 lb. cement ball skillfully crafted by Dahmer) down to a parked car and back. Repeato on this sequence a lot!

Exercises were: Reese’s – Horn Squats, Snickers – Bell Merkins, Skittles – Single Arm Shoulder Press, Twizzlers – Figure 8’s, Milky Way – Halos, Baby Ruth – Swings.

One caveat…YHC placed a few “trick or treat” tixx in the bucket. When drawn, the whole pax would travel a bit for short exercises. YHC put 3 such tixx in the bucket…2 were drawn during our time together. When they were drawn…we ran down to do a 30 ct. BTTW. Then next one was about halfway through the workout as we travelled up top to typewriter the parking curbs as a group before returning to the Underworld. As Halloween fortune would have it, the PAX never drew the 3rd “trick or treat” ticket…that would have cost us a short mosey, but 30 burpees. At the end of the workout, there were only 3 tixx left in the bucket that we didn’t get to. Lucky day before Halloween!

Mary: 20 Midget Cookie Pouches, 20 LSF IC. Have a nice day!
Announcements: Holly Springs virtual F3 half coming up…consider running or volunteering at aid station. More info to come this week! Mutiny moves to TING Monday for Ultimate under the lights! No metal cleats. Paradise City pax will still workout at TING that day…plenty on room on the turf for a change!
T-Claps (Recognition): Dahmer for his work on a new coupon for Crazy Ivan.
Prayer: Our brothers Shamwow!/187 and their M’s for some recent health issues they are dealing with. Kool aid just moved to area and his family settling in. Chaps stepped up to take us out. Thanks for playing fellas!