Tag Archive for: Pikachu

Memorial Day Murph Challenge- 2021

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32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run.  Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.    

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸

Ravishing Rick Rude… He was a wrestler… He is dead… No more questions

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EC: Pikachu, Dawgpound, UTI, Lipstick, Katniss, Dahmer
FNGs: Nope
Warm Up:

Circle Up
Bounce
Foot trace
Hinge
Hips In a Barrel
Spinal Twist
Neck Stretch

The Workout:

Everyone lined up for one Indian run. We always turned right. At all cuddle sacs we did the following.

10 Merkins
10 Squats
10 LBCs

Mary:

Punch of stretching. It felt good.

Announcements:
T-Claps (Recognition):
Prayer:

A Good Artist Copies, A Great Artist Steals

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FNGs:

None today
Warm Up:

Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:

Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.

Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings

Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats

We went through each grouping 3 total times

Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs

Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out

1 Fire Alarm, 2 Kettle Bells, 5 Maces, and 6 Pax

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EC: Pikachu, Deadbolt, Shredder

FNGs:

None

Warm Up:

  • Ran a Lap around the parking lot
  • OYO Burpees x 5
  • SSH IC x 20
  • Good Morning IC x 10
  • Daisy Pickers IC x 10
  • Fozzio Arm Circles IC x 10 FWD and IC X 10 REV
  • Seal Claps IC x 10
  • Overhead Claps IC x 10

The Workout:

Time Keeper: Farmers Carry with 50lb Kettle Bell in each hand, Remaining PAX switch exercise every time a PAX completes a lap around the traffic circle

  • Exercise 1: Offset Curl
  • Exercise 2: Offset Row
  • Exercise 3: Offset Shoulder Press
  • Exercise 4: Reverse Lunge
  • Exercise 5: Switch Squat
  • Exercise 6: Ab row

We did this for 4.5 cycles through the exercise list.  During the first round of exercises the Holy Ridge Middle School Fire alarm went off, and had us all hopeful that Caveman doesn’t get evicted.

Mary:

Completed 2 rounds of random Ab Exercises called by PAX

Announcements:

  • Brandon will be getting his new chair delivered this Friday and Lipsync will be taking him to BlackDog on Friday at 5:30 PM.  Would be great for as many PAX as possible to make it out there.
  • Memorial Day Murph on 31-May, consider donating money to First Aid Kits for HSPD

Prayer/Praise:

  • Deadbolt’s daughter is turning 23.  Congrats to her and the Deadbolt family.

Deuce VQ

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No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup.  Good work.
Prayer:sprinklers family and mother

It looked good on paper

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Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.

rocks- curls, triceps, wonder bra x3

Mary: side crunch, low slow flutters, homers left and right, Have a nice day

Announcements: Bad build, Iliad

Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.

Does this count as 1?

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FNGs: Welcome Woody!
EC: Pikachu, Dahmer, Fonzie, Gamecock, Warbucks

Warm Up:
Warmu p lap around soccer fields.
Quick disclaimer, then SSH, Windmill, Sir Fazio arm circles, Imperial Walkers.

The Workout:
Mosey to the Abyss and partnered up.

PAX completed a Dora 1-2-3.  YHC struggled to explain counts, so PAX mileage may have varied…
Partner 1 ran down stairs and back up, YHC instructed to touch each step
Partner 2 did exercise and swap when runner returned.
100 Single leg Homer to marge (1 each leg = 1)
200 Low slow flutter IC
300 Side crunch (1 each side = 1)

Mosey to soccer fields for an evolution of man.
Inch worm (crawl) a quarter of the soccer field and held chill cut plank.
10 pickle pounders IC
Crab Walk to half field.
10 monkey humpers IC
Sprint the remainder of the field
10 Scorpion dry docks

Repeat above back across field.

Mary:
With 20 seconds remaining YHC called for 20 sec of have a nice day!

Announcements:
Workout and cornhole tourney on Sunday to raise money for Sgt Leach
Social media.

T-Claps (Recognition):
Nice work by FNG Woody and the rest of these dudes.

Prayer:
Unspoken. Bondo took us out.

Tiger Blood 1st 90 Minute Bootcamp 5/6/21

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YHC has had a vision for a while of bringing a once a month 90 minute high intensity bootcamp to the Southwake region.  It seemed fitting to make it Tiger Blood after I took over as manager.  The first Thursday of each month will be 0500-0630, remaining Thursdays will stay at 0515-0615.

FNGs: Not today
Warm Up: 1 mile mosey to womble upper lot for warmups
The Workout: First we stopped at womble soccer field and paired up. Pairs took off in opposite directions around the soccer field. When they met, 10 Patty Cake Merkins or (20 total) We circled 4 full times, with a total of 160 merkins.  Next we mosey to cemetery hill for rounds with tyson. 7’s on the hill with Star Jumps, last round was Burpees.
Mary: Mosey back to Tiger Blood HRMS for stretching   7+ miles completed along the way
Announcements:
T-Claps (Recognition): All 9 Pax for making it to the inaguaral 90min session. Bobby Boucher for committing to the workout and pushing it out until the end
Prayer:

First time at Falcon Park

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FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:

Thunder YOGA w/ 19 PAX

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FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

Honored to lead – Dauber.