Tag Archive for: Pikachu

66% Shirted at the mini Murph

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FNGs:  Welcome Strat-eee-gery

Warm Up: Good Mornings, Windmills, SSH, Goofballs, Frankensteins, Squats

The Workout:  Murph.  Well… whatever we can squeeze into a 45 min workout.

Started with the traditional 1 mile run by completing the figure 8 around Womble.

Paired off into accountability partners.  YHC cut the normal count of 100 pull-ups, 200 merkins, and 300 squats in half.  Each PAX aimed to complete half of the normal Murph.  The count was done OYO with YHC supplying headlocks and mumblechatter throughout.

I regailed the PAX with a memory of one of my first Cletus workouts where a Murph was declared as the workout.  It was intimidating and so hard back then.  This wasnt easy today but it was certainly easier than it was on one of my first workouts.  Keep coming back, get stronger, beat yesterday, <enter your cliche inspirational message here>

Did you know that YHC is now the site Q at Disney?  Do you have a birthday, anniversary, or other memorable event to celebrate?  Celebrate it at Disney!

Reserve your spot on the Disney Q-Sheet today before its too late!!!

https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

Once PAX completed their reps – we mozy’d around the soccer field and back around to the playground.  The TBD tribe then mozy’d back to the main lot for Mary.

Mary:  Homer to Marge, Pickle Pounders, (these brought cheers from the non-F3 onlookers in the lot), Good Mornings

Announcements:  Welcome Plunger (PAX relocating from Charlotte) – dropped some intel about an F3 campout coming this summer.  I cant find the link on Slack but keep an eye out for this HIM.  Good dude moving into town very soon.

T-Claps (Recognition):

Prayer:  Prayers for the country, Stra-tee-gery sought prayers for his 2.0s looking for college placement

The Pendulum

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16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.

Not Plenty of Stretching

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I haven’t even been to Captain Caveman for about 6 weeks, so this would be a challenge for YHC to cook up a solid workout as a 1st time Caveman Q for the PAX this morning. Challenging yourself with something unfamiliar is a way we grow. Comfort provides for complacency most of the time. In F3…we seek to accelerate!

FNG’s: none
Warm Up: Bounce step followed by SSH x 20 IC. Sir Fazio’s IC x 10 (F/R), Foot Trace, Spinal Rotations, Neck stretch, Good Mornings.
The Workout: 50/10 Tabata 4 rounds with 7 exercises. Exercises were: Ballistic Curl, Grave Digger, Seated Shoulder Press, Plank Pull Throughs (Pikachu pulled it through right over his finger today leading to a bloody glove…ouch!), Rows, Warrior Squat, and Bow Draw.

We finished the main set with 3 minutes of Death March!
Mary: LBC’s x25 IC, Polish Hammers x 10 IC, Dying cockroach x 25 IC, Pickle Pounders x10 IC, WW2’s x 10. Finished with about 4 minutes of stretching.
Announcements: Yoga, stretching, rolling monthly challenge is on! Bed Build donations and effort on Slack. Volunteer opportunities at the Spring Classic.
T-Claps (Recognition):
Prayer: Spoken and unspoken…Lipstick took us out. Honor to lead men!

Easter Egg Hunting at U-turn

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FNGs:none

Warm Up: Quick jog around parking lot.  Circled up for SSH, Good morning, Moroccan Night Clubs, Daisy Pickers, Static Leg Stretches

The Workout:  Pre, pre blast tempted PAX with an Easter egg hunt with lots of prizes.  Secured a wingman (Fanny Pack) to plan out the morning and help with execution.  We met at 0515 and set off with a basket of 75 eggs.  As I drove with my hazards on, Fanny Pack gentle threw eggs out the open window on the grass by the sidewalk (trying to find well lit areas).  But there were more goodies in store.  One of our best runners (Vasoline) is notorious for searching for 4 things during his early morning runs:  sport balls (e.g. tennis, golf, lacrosse), money, tools, and the elusive albino deer.  YHC had 6 special balls and 2 pics of the elusive albino deer.  Would Vasoline or any of the PAX find these beauties?  Time would tell.
Before runners started reverse U-turn standard 5-plus mile route or 3.5 mile route, YHC highlighted the following rules:  only PAX who began U-turn were eligible; based on 19 PAX, three egg minimum (no more than 4); must return eggs to YHC at Mary.  Prizes awarded post COT.

Dauber ran with Mookie, Bobbie Boucher and Forceps.  Headlocks work fellas.  I promised Mookie I would come out to Kung POW if he returned the favor; a man is as good as his word.  Same thing with Forceps:  he HC’d after I committed to Ground pounder.  Always great catching up with Mookie.  He reminded me of a certain t-shirt when I announced I had to divert to the woods.  Thanks for picking up the 6 too Mookie.  We caught up with Bobbie Boucher and Forceps and continued mumble chatter.  With first ones in, we slowly saw additional PAX come into the parking lot.  I think Emeril took a short cut to and came in hot needing to adjust gross weight at Panera’s. Within 15 mins, all PAX were accounted for.


Mary:  The thought was there but then we began collecting the eggs for my M and may have forgot.  PAX grabbed their tickets and were eager for the numbers to be called.  Vasoline was very excited about his discoveries:  two golf balls, a penny, and a tennis ball.  I pleaded ignorance.  Emeril founded a golf ball too.  Fanny Pack found an albino deer.

I pulled out my phone and showed pax my dubious pic of the “Dauber” sport balls.  See pic.

YHC drew the first ticket and called the lucky number:  Winner – Bobbie Boucher.  He then drew the next winner:  Forceps who then drew the final winner, Alpine.  Each Winner chose an envelope.  Gift cards from local merchants in each envelope.  PAX happy.  See pic.

Announcements:  Willow Springs 3rdF today – See Gump; see Slack/FB for more announcements.

T-Claps (Recognition):  All the PAX who shared their extra eggs making sure each PAX had at least three eggs.  Nice.

Prayer:  Forceps’s friend Todd who had a heart attack; Praise for Doc’s kid and her successful surgery; Banana Seat gave us a PSA:  testicular awareness month; Unspoken.
YHC took us out.  Happy Easter to you all.
This was a lot of fun.  Thank you again Fanny Pack for your help this morning.
Honored to lead. -Dauber

Crown Hunting

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FNGs:

Not today
Warm Up:

SSH, Daisy Pickers, Frankensteins x10 IC
The Workout:

Pre-blasted route targeting some Strava Segments.
Mary:

Yoga back in the parking lot
Announcements:

3rd F opportunities this weekend (the 3rd) and the 24th. Bike ride on the ATT on the 10th.
T-Claps (Recognition):

187 for the motivation to go for the segments again. All about how the GPS feels that day!
Prayer:

Fumunga and his M who are expecting

Fumunga’s friends for infertility

Get comfortable…

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FNGs: none
Warm Up: SSH x20, Wind Mills x10, Hillbillies x10, Fozio Arm Circles / Seal Claps / Overhead Claps / Maracan Night Clubs x10
The Workout: Mosied over to the rock pile for round 1. PAX got a “shmedium” rock for high reps and lined up at the edge of the parking lot.

Curls for the girls x30 / Triceps x30 / Ruh Rohs x30 / Ground Pounders x30
Bear crawl to the other side of the parking lot, crab walk back to start.
Repeat x20
Bear crawl / crab walk.
Repeat x10
Bear crawl half way, crab walk back.

Mosied over to the picnic shelter for round 2 and lined up along the wall.

People’s chair – 10 count down the line for a total of 50
Balls to the Wall – 10 count down the line for a total of 50
Urkins / Durkins / French(Australian) Dips all x10
Repeat with a 5 count for the People’s Chair and Balls to the wall.

Mosied up to the concession stand for one more round of Urkins / Durkins / French(Australian) Dips, x10. Then back for Mary.
Mary: Popcorn Mary followed by a little bit of yoga.
T-Claps (Recognition): any one who didn’t let the fart sack win today.
Prayer: 187’s wife

No merlot today

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YHC swapped into this week’s Paradise City Q after Lipstick decided to visit the happiest place on earth. With my original workout planned scrapped by the date change the pre-blast just said I was going to try and make someone merlot. Spoiler alert – I failed again. One of these days…….


FNGs:

None today – sad. Need to go EH some sad clowns.
Warm Up:

Mosey to the top of the ramp – SSH x52 IC

Mosey to the bathroom parking lot – Good Morning x8 IC

Mosey to the far corner – Diamond Merkin x20

Mosey to the basketball court – Hillbillie x10 IC

Mosey to the bottom of the ramp – Imperial Walker x2 IC
The Workout:

Run hard up the ramp, recover down. At the bottom keep running down the hill until six gets to posts, then turn and run hard back to the top. At the top we worked through the following list (one bullet point per trip to the top):

  • 10 Merkins
  • 10 Merkins
  • 10 Squats
  • 10 Squats
  • 10 Burpees (I said it was because of mumblechatter but Pablo was right – we were doing them no matter what)
  • 10 Burpees

We then recovered on 10x Monkey Humpers IC, recovery moseyed to the top for 10x more Monkey Humpers IC, and then did the same thing but with the hard run down the ramp and the recovery up. Same 6 exercises at 10 reps at the bottom this time.

After another two sets of 10x Monkey Humpers for recovery we were tight on time.
Mary:

Mosey to the bottom of the ramp – pax line up in plank hold. On YHC’s mark, set, go we jailbreaked to the basketball courts.

10x Homer to Marge (South Wake Style) IC, then 5x IC each leg and some yoga wrapped us up
Announcements:

3rd F projects in the coming weekends
Prayer:

187’s M for continued recovery

All our pax to go out in the world and lead

Cruisin’ Again

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FNGs:

None today
Warm Up:

Mosey to the track

Warm up lap

Leg swings, tiger claws

Mosey 200m to the start
The Workout:

8x 1,000m repeats, 200m recovery

Pacing moving from 10 miler to 10k
Mary:

Pick up the six

Mosey back to the flag – stretch OYO as we were out of time
Announcements:

Long ass run
Prayer:

2.0 surgeries for Doc and Vasoline

No rock judgement

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FNGs: None today
Warm Up:

SSH x10

Daisy Picker x10

Sir Fazio x10 forward/backward

Mosey to the rock pile
The Workout:

Rock reps around the circle for:

  • Curls for the girls
  • Triceps
  • Upright rows
  • Groundpounders

Repeato for a few rounds

Mosey towards the amphitheater with a stop along the way for plank shuffles in the goose poop and some merkins.

At the amphitheater alternate step ups with balls to the wall/preachers chair.

A round of irkins/derkins/dips.

Mosey back to the tennis court for a visit from Imagine Dragons and Thunder – we held squat the whole song with a full squat on every Thunder.

Mary:

LBCs, Side Planks, and some yoga
Announcements:

Long ass run this weekend

3rd F opportunities coming up – see Slack/Facebook
Prayer:

Vasoline and Doc’s 2.0s for upcoming surgeries

The Kneeler is Born…

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21 Strong rolled out at 5:30 for 5+ miles.  The route took us up and out of Jones Park, turning left, we made a hard right on Johnson (which seemed to get Lipstick excited), then Right on Earp, up Cemetery Hill, back to HS road and then Main St. all the way back to Ting.  Numerous PAX out this am for early morning miles and EC.  Follow the mumble chatter on Slack for where the name of the route, “kneeler” is derived from.

Announcements: Long ass run this weekend, be there or be square
Prayers: Doc and Vasoline’s kids both with upcoming surgeries