Tag Archive for: Pikachu

Charmander, the lizard Pokemon

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After moving back a week in the Q schedule for Crazy Ivan to support Steamboat’s V Q YHC found himself with three Qs in one week. It lined up close enough to Pokemon’s 25 year anniversary so it only made sense to coordinate the workouts around the original three starters.

 

Today’s workout celebrated Charmander, the Lizard Pokemon. Charmander is easily the most popular of the original three starters and is the one that YHC likes the least. Therefore there were no Charmander references during the workout – this guy has had enough love over the years, trust me.

 

Word was received the day before that CarPex was going to arrive in force as they were considering starting a steel mace workout. YHC made sure that we hit the highlight tour of exercises for them to learn from – was great to have the company (even if it did come with an excessive amount of mumble chatter – that’s what burpees are for!).

FNGs:

None today – would’ve been great, we could have named them after a Pokemon.
Warm Up:

SSH x20

Hips in a barrel x5 each direction

Burpees x5 – the mumble chatter was already over the top

Good morning x11 IC

Still too much chit chat so we grabbed our maces and moseyed to the top of the deck

The Workout:

We moseyed to just past the entrance to the upper deck and circled up for a demonstration of the death march. We then performed 1 in cadence.

 

Moseying the short distance across the deck pax were given a demonstration of the 360. We then did 10 on YHC’s swing.

 

We gravediggered back to where we started up top for 2 death marches. Mosey back to the other side for 9 360s – Dawgpound figured out what we were doing. Repeato for 11s all the way through.

 

After finishing the 11s we moseyed back down to the bottom level. Circling up at start YHC demonstrated the ballistic curl – we did 10 and then moseyed halfway down the deck. There we demonstrated the mace deadlift – two legged first then one legged. 1 IC and then a new exercise – we bunny hopped with the mace back to the start. 9 ballistic curls kept our 11s going. Getting short on time we dropped the mosey/bunny hop and did our 11s stationary after the 5 / 6 set.

 

In the circle pax were instructed to hold their mace vertically overhead. After taking a knee, putting a hand down, and swinging the leg through they realized they were getting a very detailed Turkish Getup demonstration. Following the one getup we performed 5x Side Plank tucks – these were supposed to be the star of another set of 11s but 10 of those wasn’t going to happen and the clock was not being kind at this point. We did another Turkish Getup on the other side followed by 5 more side plank tucks and we moved onto mary.

 

We grabbed some call for preacher’s chair with the mace out front horizontally – 10x IC was followed by 10x Homer to Marge IC two legged then 10x IC one legged. We repeated all of those again on the other side.

Mary:

American hammer w/mace – 20x IC

 

Freddie Mercury x10 IC

 

Yoga – downward dog, knee down crescent lunge, pigeon pose

Announcements:

YHC’s TED talk tonight – “So you want to be a runner?”

Long ass run January 30th – sign up form is online

T-Claps (Recognition):

CarPex pax for making the trip to learn the ways of the mace

Prayer:

Saddique for wisdom, Mike for COVID recovery, Fumunga for surgery recovery, our country for a smooth transition this week.

Emeril is Gonna Be Pissed

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Last minute changes can bring both good and bad. Sunday afternoon YHC was asked to swap the Q due another Pax being uncertain if he could make it. A site Q backs down from no challenge even though there was high probability I was going to sleep in but who am I to say no. I gladly accepted. The other Pax being uncertain of attendance now put his fate in M4L arriving at his house sometime prior to 0530. Good news. All were successful. YHC pre-blasted the workout, called out a few pax, and see who showed.

FNGs: None
Warm Up: Mosey around the complex with the first exercise being Good mornings x15 cc (LOL Emeril). Imperial Walkers x 10, Hillbillies x 10 with a fast Cadence count. Guess what was next, and why…5 burpees OYO (too much mumble chatter). Then 1 more burpee OYO for comments not satisfactory to the Q.
The Workout: Split the 14 men into 2 Indian Run lines. 1st lap Merkins, 2nd lap squats, 3rd lap LBCs. One leader was chosen from each group and when that pax got the front the group performed an the exercise. Started with 5 and increase by 5 every time he got to the front.

Mosey to the tennis courts for 7’s of reverse burpees and turkish getups. Indian run back to the basketball courts
Mary: Various stretches
Announcements: Lots. Ted Talk with Pikachu, Dumbo needs someone to help with a gate at HSFC, Long Ass Run, Q-Source discussions
T-Claps (Recognition): Bondo with the pulled calf pushing through
Prayer: Full House and Lipstick family, this country

Angry Neighbors

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Read more

You Titled this Prefontaine Insanity?

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YHC brought out his favorite workout at Tiger Blood this morning. The screenshot of the workout indicated what the Q had titled it in his watch gave the Pax a good indication of what was coming.

FNGs: None
Warm Up: Mosey around the track. Leg swings s2s, tiger claws, Leg swings f2b, A skips, B skips
The Workout: Prefontaine 30/40
5k pace for 200 meters, then about 1:20 slower for 200 meters for 2 miles
400 recovery
Do it again for 1 mile

Cadence work over 100 meters
Progression strides at the end

Mary: Stretching
Announcements: GrowRuck coming up. Long Ass Run.
T-Claps (Recognition):
Prayer: Gigawatt, Full House’s co-worker, Fumunga, Our Country

Ultimate Bloodbath

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Your YHC led this bloodbath 232-4 (OK,  it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)

 

Tyson Wins Again

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10 years ago our Forefathers set out and addressed an issue to a problem they didn’t know existed, Today we reap the benefits.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, SSH
The Workout: 10 Rounds with Tyson. Instead of running to the corners there would be kettlebell bear crawls on the long sides and Lunge walks on the short. We did the following exercises

  • Tricep Extensions
  • Rows
  • WWII
  • Thrusters
  • Burpee Snatches
  • Ground Pounders
  • Squats
  • Turkish Getups
  • Snatches

We did not make it to the last two exercises.

Mary: No times. Tyson knocked us out
Announcements: Q-Source by a Shield Lock, join the convo if you want, see Emeril. Monthly Challenge
T-Claps (Recognition): Everyone for getting out of the fartsack this morning
Prayer: Fanny’s M, Pumpkin Spice’s kids for traveling

Playlist brought to the by the Billboard Top 100 January 1, 2011

  • Firework – Katy Perry
  • Grenade – Bruno Mars
  • What’s My Name – Rhianna
  • Raise Your Glass – Pink
  • We R Who We R – Kei$a
  • Just the Way You Are – Bruno Mars
  • Only Girl – Rhianna
  • The Time – Black Eyed Peas
  • 6 Foot 7 Foot – Lil’ Wayne
  • Just a Dream – Nelly
  • Bottoms Up – Trey Songz
  • Black and Yellow – Wiz Khalifa
  • Like a G6 – Far East Movement

Farmer Mickey

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YHC signed up to Q Disney this week since he had decided with Skidmark that it would be a down week on the running front which meant no speed work at the track. One of my favorite AOs from the sheer breadth of things that you can do – today we didn’t need much more than the parking lot though.

I promised a new ride that hadn’t been seen before – the pax that made it out in the rain had the pleasure of farmer’s carrying “Mickey” throughout the workout.

FNGs:

Not today – would’ve been impressive in the 40 degree rain
Warm Up:

SSH x21

Burpee

Imperial Walkers x10

Burpee x2

Hillbilly x10

Burpee x3

Good morning x10

Burpee x4

Frankenstein’s x10

Burpee x5

Merkin x10

Burpee x6 (that’s 21 total for those keeping track)

Take a mosey for what will be our working lap – we made a loop between the parking lot and a small section of the greenway.

The Workout:

Partner up. Two sets of partners split up running opposite directions on our established loop. When they meet they perform 10x Hand Release Merkins the first time, 15x Squats the second, and 20x LBCs the third.

The other pair of partners stayed in the parking lot making a loop – one doing bear crawl, the other farmer’s walking with “Mickey”. The partners switch when they meet – another set of partners relieve them after a full lap.

After we all had a go with “Mickey” we had one pax carry him all the way down the hill to the road – the other 5 ran ahead and performed core work called by a pax. We repeated this up and down the hill until everyone had had their turn – core work included Low Slow Flutter, Nipplers, Shoulder Taps, and three other that my brain fails me on.

We then tucked Mickey away and out came the speaker – we sent 2020 off with a bang to Thunderstruck – SSH the whole time with burpees on every thunder/thunderstruck. Snap confirmed 33 total burpees as YHC advised.

Mary:

Homer to Marge x10

Yoga to let the heart rate come down
Announcements:

F3 turns 10 tomorrow
T-Claps (Recognition):

All the pax that beat the fart sack today and ended 2020 on a high note – 6 in Holly Springs and 6 in Fuquay means quite a few opted for the covers this morning. Let’s do better on the first day of 2021.
Prayer:

Breach took us out with prayers for our nation, first responders, and all those impacted by COVID.

The English Strain

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FNGs:

Not today
Warm Up:

Mosey to the rock pile

SSH x21

Imperial Walker x10 IC

Hillbillies x11 IC

Good evening x10 IC

The Workout:

Grab a rock and mosey to the playground

Pull ups x10

Rock homer to marge x11

Mosey to pavillion

Lazy Dora – each pax performs:

  • 50x Hand Release Merkins
    • Plank hold while resting
  • 100x Rock squats
    • Preacher’s chair while resting
  • 150x LBCs – cue Deere coughing from ab soreness and saying he had the “English strain” of C19……
    • 6″ leg hold while resting

Leave the rock and mosey to the white fence. Type writer back and forth with 5x derkins at each stop – 20x derkins total.

Mosey back to the pavillion and recover the rock. Return rock and mosey to shelter for Mary.

Mary:

Mary around the horn with 20 counts by each pax – low slow flutters, diamond merkins, chillcut plank, and pickle pounders.
Announcements:

F3’s 10 year anniversary is January 1st.
Prayer:

Unspoken

Not my A Game

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A down week in running allowed YHC to become a little more involved in the bootcamp scene that has been so badly missed so what better way to get back at than picking up a couple Qs. Been a while since I’ve been down in the Quay so figured I make the trip to PT. Researched some previous backblasts and noticed there hadn’t been a tour of Varina in a while. Unfortunately my memory left me and some of the locations were not what I remembered. Regardless it was nice to see a good turnout this brisk winter morning.

EC: Pikachu from home, Skidmark

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Moroccan Nightclubs, Overhead claps, Seal claps, Good mornings
The Workout: 3 Indian Run lines mosey to the flag pole. The initial plan was for 21’s of WWIIs and Box jumps but the wall was higher than I thought and none of us earned an Olympic Medal in the high jump so we settled for step ups which ended up being quite time consuming. (modified)
Mosey to the giant wall for Preacher chair and then Ascending Testicles with merkins. Rumor was all Flex spending accounts were emptied and dental deductables not met so modified the testicles to Balls to the Wall after 1 set. 2 more sets of Preacher chair and BTTW.
Mosey to the home of the FV Democratic Party Headquarters or as many of us care to call it: Stephen’s Hardware. Jump up the rail for some side plank walks I guess. Quick feet as we wait for the 6.
Mosey to Aviator. Bear Crawl up the ramp as smell BBQ. Repeat.
Mosey the walk through wall for a set of dips, erkins, and derkins.
Mosey back to the park for 4 sets of Big Bang (reference exicon here).
Mary: 7 minutes in heaven. Yes, we did plank hold with various core exercises.
Announcements: 2ndF at Stick Boy, GrowRuck, GrowRuck light, heavy something. See Pablo for details. Monthly challenge
T-Claps (Recognition):
Prayer: Deadbolt hasn’t been feeling well. Hoping 2021 is better for most. YHC took us out

12 Days Of Christmas

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Warm Up: Mosey to Rock Pile doing dynamic stretches, mosey to shelter.

The Workout: 12 Days of Christmas ladder…

1 double Merkin burpee / 2 squat wonder bra, 1 double Merkin burpee / etc etc- up to 12 then back down… workout as per photo.

Totals = 24 Double Merkin Burpee, 44 Squat Hold Wonder Bra’s, 60 Right/Left Leg Step Ups, 72 Dips, 80 Box Cutters, 84 LSF, 84 Diamond Merkins, 80 triceps’s extensions, 72 Ruck rows, 60 Curls, 44 SSH, 24 cadence Santa Sack to the Wall.

Mary: Rudolph The Red Nose Reindeer – Squat Hold During Song, Push Up on Santa, Burpee on Rudolph, Star Jump Christmas.

Prayer: unspoken