05/28/2020 - Black Panther - Nemo’s Voyage
AO: Black Panther
When: 05/28/2020
PAX:
Number of Pax: 12
Pax Names: Breakaway, Brick, Brinks, Captain Underpants, Crambone, Dilly Dilly, DJ Sump Pump, Elway, Parks and Rec, Pi, Small Cakes, Thomas Tank Engine,
DR Names:
Number of FNGS:
FNG Names:
QIC: Captain Underpants
Introduction
After months of lockdown and weeks of Lincoln Games, YHC was ready for something different, so I scoured the Exicon for something unfamiliar. Little did I know that I would be finding Nemo!
Warm-O-Rama
Mosey – Long way around Lot
Arm circles 10 x forward and 10 x backward
Imperial Walkers x15
Motivators from 7
The Thang
NEMO’S VOYAGE
The Exicon describes the Nemo as a combination of a get-up and a blockee. Start laying flat on your back, with coupon on the ground above your head. Grab the block, bring to your chest, perform one press straight up. Place block to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the coupon, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest. Return coupon to position over your head for one rep. Courtesy of Honker, F3 Pooler
We split into two groups (T-claps to Pi for leading group 2) and used an eight count to keep the teams together. The plan was to do the Nemo 5X –then run for 2 minutes around the path, then stop to complete Nemo 5X, and so on, until we were smoked –or got close enough to the hill for Thang2 –which my group did not.
THANG 2 – Jacob’s Ladder
7X Bernie Sanders (backwards) up the hill – do 2 burpees at the top & add 2 more with each ascent.
6MOM – J-Los x 15 , American Hammers x 25, Box Cutters x 15
Circle of Trust
Thanks to all the guys that came out & pushed themselves and one another. There was an awful lot of grumbling this morning, so I know everyone loved it!
Naked Man Moleskin
Notes to Self:
Nemos take a lot out of ya
It takes a while to get into a good eight count rhythm
Counting can be a challenge (like Brick said, they’re probably called Nemos because throughout the routine, you’ll be saying “where are we (…was that 3 or 4)?”
Always a pleasure leading the guys on the home field.
SYITG soon.
-Cap