Tag Archive for: Pikachu

Sounds of the interstate and the smells of the dump…this is what it’s all about

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FML Q battle this morning in the Springs. Skidmark already had the upper hand but we couldn’t put a finger on why.

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies
The Workout: 3 Man Indian run with stops for 10 merkins, 10 squats, 10 LBCs. Stops at the traffic light, top of the hill in Bridgewater, the stop sign, and then the bottom of the hill when the greenway goes to trail. 7’s on that hill with in cadence lunges at the top and absolutions at the bottom.
Mary: Stretching
Announcements: Long Ass Run, Covid Shots for Group 3 are out there
T-Claps (Recognition): Dumbo grinding through the shoulder. Great to see him. Bondo, Cause I know he is not a fan of the mosey to up Anchor Creek Way
Prayer: Dumbo took us out

Snatch is a favorite

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A little uncertainty heading into the workout with the health of the Q’s shoulder. No injury, just sore after jabbing a needle into it. Apparently there was some interest in Yoga, but no one spoke up so we relocated some weight.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Good mornings, SSH, Imperial Walkers, Hillbillies
The Workout: Consisted of building on previous exercises and creating a flow.
Tabata style: 45 on, 15 off for 9 minutes, alternating the exercise every minute.. 3 sets of 9 minute workout
Set 1: Clean, Kettlebell Swing, Merkins
Set 2: Clean & Press, Snatch, Jump Squats
Set 3: Clean & Press & Lunge, Snatch & Squat, Burpees
Mary: Stretching and finish with have a nice day
Announcements: Long Ass Run, Bacon doing Goggins Challenge, Update to Freed to Lead (What’s your story)
T-Claps (Recognition):
Prayer: Docs Daughter, Norm’s daughter and family, A client of Dahmer. YHC took us out

Are you a professional?

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FNGs:

None today 🙁
Warm Up:

SSH while waiting on the late arrivals – x15 IC

Good morning x10 IC

Mosey to the track

Daisy picker x10 IC

Warm up lap

Grab some fence – leg swings 8x front to back and side to side

Tiger claws x10

The Workout:

Cruise Intervals (again – repeat of a few weeks back) courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.

This time YHC made sure the warm up didn’t drag on so we had 3 pax finish all 8 repeats (and one honorable mention for 7 + a deposit).

Mary:

Mosey back to the flag

Forward fold, leg stretches, butterfly demonstration courtesy of Full House

Announcements:

Long Ass Run on the American Tobacco Trail on March 27th. Trying to secure some 2nd F option(s) – worst case we’ll have coffee in a parking deck. 22, 15, 8, and out and back running options + a rucking option.

T-Claps (Recognition):

Lipstick and YHC (can you t-claps yourself?) for being on time this week

McNugget for getting out there despite injury restrictions – always good to see you bro

Skidmark and Cupid for getting after it while dealing with the side effects of the jab.

Red Chair for having our back as always.

Solid 2nd F today – always a highlight of my day.

Prayer:

COVID. Those being vaccinated.
Fumunga’s co-worker battling prostate cancer.

Always a priviledge to lead men. We’ll do this same workout one more time before Wrightsville – the hope is those training can see their improvement over time.

LipSync’s Redemption Song

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Warm-up

  • Mosey to rock pile, get a rock and mosey to the shelter for warm up
  • SSH
  • Good mornings
  • Daisy Pickers
  • Arm circles
  • Michael Phelps

Work out

  • As per Forcep’s request… we started with rocks
    • Curls for the Girls
    • Tricep extensions
    • Shoulder press
    • Ruh rows
    • 11’s on the wall with wonder bras and LBCs
  • Redemption on the stairs
    • Mosey to the stairs in the Abyss for wheel barrels up the stairs
    • Mosey back to the shelter to gather rocks and off to the parking lot
  • Of course, one round of Bearly Curling before returning rocks
  • Mosey to the tennis courts for some Mary

Mary

  • One round robin of dice throwing and completing the identified exercise and reps
  • Nonstop session of low slow flutters, projector and some more low slow flutters
  • Have a nice day

Announcements

  • Art Vandelay’s (Trevor Cundiff) annual cancer diagnosis Q at the Crick in Raleigh on Saturday, April 10th. LipSync will be driving one Clown Car and hopes others will follow.

T-Claps

  • Gump getting a new job

Prayer request

  • Those being impacted by COVID

17 PAX Under the Lights for Ultimate Frisbee

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FNGs:  Welcome back Lipsync to the gloom (6 months).  None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up:  SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout:  9 V 8.  Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too.  After each score, 5-10 count exercises were called out including burpees and merkins.
Mary:  Nope. The game exceeded 45 mins plus.
Announcements:  See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition):  All the PAX who helped out on Sunday morning moving items at Mama’s House.  Great leadership LED organizing everyone.
Prayer:  YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!

Honored to lead! – Dauber

 

Do the Major Melon Dew T-Shirt Challenge

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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Easy stuff

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Sitting in a Chili’s parking lot in Lynchburg, VA listening to Dust on the Bottle by David Lee Murphy typing a backblast. Does it get better.

 

FNGs: None
Warm Up: No thanks, no time
The Workout: Mosey to the player.

Sort of a murph. Broken into 4’s. Do 25 pull-ups, 50 merkins, 75 squats, then run a loop around the soccer field. Repeat 4x

Mary: Destroy the abs. ME was too easy.
Announcements: Banana Seat going for 7 straight days of Q’s
T-Claps (Recognition): see above
Prayer: BS took up out.

Do You Even Lift Bro?

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Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.

The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.

Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.

FNGs:

None today unfortunately.
Warm Up:

SSH x28 IC (In Cadence)

Daisy Pickers x10 IC

Good Morning x11 on my down/up

Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation

Seal Clap x10 IC

Overhead clap x10 IC

Chinook x10 IC

Windmill x10 IC

Spinal Rotation x10 IC

The Workout:

1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:

  • Deadlifts – alternating between two-legged and single-legged
  • Ballistic curls
  • 360 swings
  • Pendulums

Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.

For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:

Ditch the mace

Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)

Boat / Canoe on my out/in – 28 total

Crab Cake x28 IC

Break Dancer x28 IC

Yoga – lots of forward fold to stetch those backs out
Announcements:

Write your back blasts!
T-Claps (Recognition):

Cancun – guy is killing it

Dawgpound – dude is strong

McNugget – picking up way over his body weight this morning

16-bit – getting back out into the gloom while on IR
Prayer:

Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)

Have you ever seen Brad Pitt and Nemo in the same place?

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Nemo and new hairstyle graced us with their presence while continuing to recover from Uwharrie. Many comparisons were drawn to Brad Pitt and Johnny Depp. Looking good Nemo.

Couple late guys too. You know who you are.

FNGs: None
Warm Up: About 1 mile warmup. Leg swings front to back and side to side, Tiger claws, A-skips, B-skips
The Workout: Prefontaine for 3 miles. 200 m at 5k pace, 200m at 10s slower (1:20mm). 2 400m at short interval pace, 400 recover in between
Mary: Stretching and it felt good
Announcements:
T-Claps (Recognition): Good to see Fumunga
Prayer: Fumunga’s co-worker, Fumunga on upcoming fatherhood. Pikachu and M

BRR is only 29 R4TJs away

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Lot’s of Fartsacks. Only 12 showed for a BRR training run. We have 4 teams and an average of 9 Pax per team I was expecting 36 pax.

Notable Fartsacks:
Bat Flipping Red
Shamwow — Is this two Fartsacks in a week
Full House — I’m assuming :face_vomiting::hankey: is a hard commit.

FNGs: Nope. Not one
Warm Up:

The drive over was a good opportunity to get warm and toasty.

The Workout:

Ran across 55 and to Milpass to crossway. Ran to the top of CrossWay and Creek Vista.

The pax had 30 minutes to get as many rounds in as possible of:

Run down Creek Vista.
Run Up Creek Vista.
Turn Left Run down Crossways
Turn around by the Cat thing jumping out into the road.
Run up Crossways
Turn right onto Creek Vista

I believe most pax got in around 5. Some Pax completed 6 rounds. It was a lot of fun

Mary:

Announcements:

I have the R4TJ Q once a month from now until BRR. We will be doing this run or something similar every time I Q R4TJ. If you don’t want to do it more than once a month sign up to Q R4TJ

T-Claps (Recognition):
Prayer:

Sidiqu
Pumpkin Spice Friend Mike and his family