Moist Is the Only Way To Describe It
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
Tag Archive for: Pikachu
Wet ‘n Wild (Turkey) at Paradise City
FNGs: I think they were scared of the thunderstorms like Downrange
Warm Up: Good Mornings, Willie Mays Haze, Daisy Pickers, Lap, SSH
The Workout:
Since I was on Q, the crazy rain, some previous day shenanigans, and the upcoming Murph the numbers at Paradise were a little lower than I’d hoped (I had a sweet playlist and everything). The gameplan was to split into teams and have a little race of sorts. Since we were 3… this is what we did instead.
10 Cards, A-10 were shuffled and placed on the wet pavement. In an accountability group of 3 we used the 10 cards to randomize the following list of workouts and share the work.
- [Ace] Gradual hill “Ting Ramp” runs (4 times, 3 times, 2 times)
- Squats x50 ea
- Benches (box jump, step up squat, step ups) x10 reps
- Sea Turtles (30 ea, 20, 15)
- Squats x25 ea
- Sea Turtles (30 ea, 20, 15)
- Run up steep “Ting Ramp” hill (4 times, 3 times, 2 times)
- Squats x25 ea
- Star Jumps x200 group total
- Benches (box jump, step up squat, step ups) x10 reps
Mary: We ran a lap around Paradise to make sure we hit the 3 mile minimum
Announcements: Murph and more to be reviewed at the Murph or on Slack. Run the Quay Tent on June 1 and SW Family BBQ June 9th at 2p
T-Claps (Recognition): Pikachu for commuting to Paradise in the rain from Womble for EC. Pikachu and Turkey for picking up the 6, who remained in the fartsack when they stopped by “on their way” to Womble for the Murph.
Prayer: Lipstick and fam, Downrange (of course), my cousin Caroline and her family displaced by a tornado that struck their house, Pikachu’s M
Birthday Q. 52.
FNG: None
Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.
workout: Deck 52 cards plus jokers
Aces 11 count and 80 meter farmer carry w Kettlebell
Jokers mosey 200 m lap and switch exercises to other column
Number cards – round up as needed
Face cards 10 or 5 each side
Diamonds – Merkin on Bell / Pistol Rows
Hearts – Goblet Tempo Squat | Lunge (in cadence)
Clubs – Around the world | Figure 8
Spades – Snatch | Swings
mary: GM (only had one minute left)
Painting the Fence at Sugg
FNGs: No
Warm Up: It was plenty warm
The Workout:
Fence Painting, Lifting paint buckets,
Mary: Light clean-up
Announcements: Next Town Support effort will be scheduled soon, check with Gump
Great 2nd F following a fun morning of work
T-Claps (Recognition): These dudes. Doin’ good in the hood
“Shouldn’t we have yoga mats for this?
FNGs: None
Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C. Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.
The Workout:
Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each. Rinse and repeat until all PAX hold plank.
Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10. Rinse and repeat with lunge/squat and WMH variations until all ropes are done.
Thang 3: BTTW modified Jack Webbs. BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.
Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot. Sorry, Lord.
Announcements: Painting, Man night, Moving Downrange.
T-Claps (Recognition): Prayer: Pikachu’s M. Travels, Health, Gratitude unspoken. YHC took us out.
A Roll of the Dice
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes
The Workout: Today we followed the dice. Always a fun time (in my opinion at least) because you get to go on a field trip and you never know what you’ll get. Somehow, bear crawls, balls to the wall and absolutions showed up on the dice as well. Weird. About 1.75 miles and a bunch of merkins, side stradle hops and lunges in between.
Mary: LBCs, WWIIs, Homer-to-Marge, Poop Eaters, a bit of stretching
Announcements: Beer ruck on Saturday starting at 12, Spring Classic on Saturday (if you’re not running, help at an aid station)
T-Claps: Slide Rule and Wiggly coming back out to the gloom. Missed ya fellas.
Prayer: Unspoken, Banana Seat’s family
hashtagbakedgoods?
FNGs: none 🙁
Warm Up: SSH, Good Mornings, 5 penalty burpees, Imperial Walkers, Hillbillies, Willie Mays Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: We moseyed over to the rock pile to get some medium rocks. Headlights came down the drive, 5 more penalty burpees.
Today’s workout was a tabata-style circuit. 3 stations, 2 minutes on and half a minute of rest. We did 4 rounds. The stations consisted of the following:
Station 1
– 20 Jump Squats
– 10 Merkins
– AMRAP Burpees
Station 2
– 20 Reverse Goblet Lunges
– 10 Supine Bodyweight Rows
– AMRAP “Kettlebell” Swings
Station 3
– 20 Step-Ups
– 10 Overhead Press
– AMRAP Box Jumps
We returned our rocks and circled up at the flags.
Mary: LBCs and Homer-to-Marge was all we had time for.
Announcements:
– Suicide Prevention Class
– Bottle Share
– Core Challenge
Prayer: Thanks for new jobs, Jill and Scott’s families for their losses, Downrange’s wife, other’s who are injured
We gathered for parking lot coffee afterwards.
Q School: Session 2
12 PAX came out to Cletus for some edumucation. Here’s what happened.
Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Be ready for CoT with announcements and prayer requests/praises
Thang 1: Dora – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers
Thanks for coming out men!
BS out
Hanging Bells on Santa’s Sleigh
FNGs: None
Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins
The Workout:
45 seconds on with 15 seconds rest for 3 sets:
- Hand to Hand Suitcase Deadlifts
- Bear Plank Shoulder Tap
- Alternating KB Swings
- Bear Plank Shoulder Tap+Carolina Dry Dock
- Pass Under Lunges
Five One Minute 5 Second EMOM
- 10 Full KB Swing
- Pulse Squat Time Remaining
Five One Minute 5 Second EMOM
- 10 Shoulder Press
- Seesaw Lunges Time Remaining
Mary:
45 Seconds on with 15 Second Rest
- North South KB Plank Pulls
- KB Alternating Leg Lifts
- Plank Pull Through East West
- Hollow Middle Rocks
- Half Turkish Get Up Right Side
- Half Turkish Get Up Left Side
- Peter Parkers
- American KB Hammers with Sprinter Situp
- Bear Plank KB Taps
- KB Deadbugs
- Hollow Low Slow Flutter
Announcements: Stay safe and wear lights when running in the morning and at night.
Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.
Leadership Lessons
YHC wanted to help build the leadership principles of initiative, contingency management, and succession planning with todays convergence crew at Crazy Ivan and Cletus. To that end, Q decided it was best to stay asleep until exactly 5:30am and then see what happened.
FNGs: None
Warm Up: Something probably, I was brushing my teeth
The Workout: YHC had promised some upper and lower body work in the pre blast, where PAX could choose their own adventure. Drawing from that direction, @pikachu took a crew for lower body work while @bestinshow took a crew to work on upper body with kettle bells. Plan that was formed involved a switch of activities for the two groups about halfway through.
As the groups split, the Q finally arrived and fired up the Xmas music. A playlist with some truly horrific takes on xmas classics.
Upper Body Thang:
3 rounds, of 9, 12 and 15 reps each
- Goblet Squat
- Cleans
- KB Hopover Burpees
- Single Arm Rows
- Single Arm Snatches
- Jump Lunges
Lower Body Thang:
Ascending progressing where you would work forward through a seriesof exercises, then reverse back to the start, then add another exercise the next round. Took place on the small tennis court
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crawl Bear
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, Lunge Walk along short side, 20 merkins, reverse lunge walk along short side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
- 20 Merkins to close
Mary: Stretching
Announcements: Some xmas light run with an the HS run club, meeting at an unknown date and time, and traveling an indeterminate distance
T-Claps (Recognition): @bestinshow and @pikachu for stepping up to lead and cover for Qs failures. Greatly appreciated.
Prayer:
- (Praise) @abe’s father back home, simplifying care and anxiety for his Mom
- @YesHeCan having heart surgery today
- @brexit with a 4th round interview today to hopefully secure a job that allows him to stay local
- @bestinshow for working through a slow season in business, prayers for additional work or finding a wad of dough somewhere
- @bleeder upcoming surgery (Dec 15)
2nd F – Café Tacoma:
- @abe and @BnB provided some excellent hot brew as well as penalty free cups
- Great 2nd F in the parking lot
- @u.t.i. and @gilette joined following their run, @u.t.i. of course arrived shirtless and sweaty