Tag Archive for: Pikachu

Dumbo the new Quiver

/in /by

FNGs: None
Warm Up: Bounce, Jog, Bounce some more, Jog, Active Stretching
The Workout: Lots of chatter this morning.  Felt  like CarPex.   So we did some burpees to quiet the PAX.  Into the workout.

 

4 rounds, 5 exercises, 40 seconds on/20 seconds off.

Clean Series
Z-Press
Waterfall Pullover
Switch Squats
Bow Draw

Last round instead of the 20 second break between sets we did burpees.
Typically Quiver is pretty chatty at the Caveman workout. With Quiver a no show Dumbo took it upon himself to chat away.  The PAX did burpees during stretching, cool down, Mary as penance for his sins.

Mary:  Bunch of steel mace exercises and then 6 minute abs
Announcements: HSHM, Kettlebell challenge in Dec.
T-Claps (Recognition): TClaps to MoTown for doing his first workout yesterday and then coming today (from Apex) for EC + ME.  TClaps to M4L for sheparding him.
Prayer: Tracy, Ann Marie, Noahs Ark

Bats, Zombies, and Werewolves oh my!

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I couldn’t miss this opportunity for a Halloween Q when it became available and threw everything I could think of from start to finish! Thanks for the opportunity to lead!

  • FNGs: 1 – Cyclops
  • Warm Up: Circled up for some Good mornings, Candy pickers, then announced that arms do not drop for Halloween Bats: arm circles forward, Seal claps, Overhead claps, Arm circles reverse, Seal claps, Overhead claps, Frankensteins and some Michael Phelps to finish it off, then some Willy Mays Hayes to get the legs right.

    The Workout: Halloween survival prep will take place in several locations

  • First we’re off to the rock pile, because we need to get strong enough to face whatever monsters we may encounter. Little did anyone know we’d get all of our reps in one shot for each exercise! 31 count for each exercise: Curls for the girls, overhead press, ruh Roh, tricep extension, ground pounders, bench press, sit-ups, and rock spanks just because it’s GP. I was impressed as there wasn’t a medium or small rock to be found in the circle. Return all rocks but one and mosey over to the paved game area by the school.
  • Rule #1 of Zombieland is Cardio and we’re about to have some fun, while getting plenty of it. This 4 corners workout consisted of 10 seconds fast feet, run, 10 in and outs, run, 10 squats, run, and 10 star jumps, but that’s not all! This is a rotation circuit where we need a zombie and a gatekeeper(to clarify, no key-master present or needed for this, thanks Shredder lol). The gatekeeper is at the cemetery and performs ground pounders with the rock to keep the zombies in the ground; however, this zombie becomes free after completing 10 getups and will chase the pax while performing Frankenstein walks. If pax are caught they owe 10 burpees. First two rounds all pax were safe, but then pikachu became the zombie. He was on his 4th getup before our fast feet were done and we all felt the need for some serious speed as we took off! He caught us all at the star jumps and we all performed the 10 burpees. Shredder was up for our 4th time through and Pax were thoroughly smoked on legs at the finish.
  • Turns out pikachu’s freakish speed was due to a bite from a werewolf and he infected us all. The only cure is silver, and luck would have it that there were two sets of “silver” bleachers nearby. We split up into two groups and went head to head up the bleachers performing “bleacher” merkins, 1 at the bottom, 2 on the second, etc, until we reached 10 at the top. All pax waiting for their turn and waiting for the 6 performed flutter kicks. Time to mosey back to the start and see what’s in store for Mary.
    Bloody Mary: circle up with the Q in the middle leading by example.
    25 crunches, 20 Mtn climbers, 15 side crunches (left then right), 10 In and outs, and 5 Scissors kicks. Seemed like enough, but not quite finished as we needed to repeat the whole circuit two more times.
    Finally it was time to have a nice day!
    Announcements: park cleanup
    T-Claps (Recognition): Macho Nacho for getting his Dad out as an FNG, Frenchie for giving a HC and getting a HC from Macho Nacho for ultimate on Monday.
    Prayer: Pax dealing with health and personal issues, the country, and safety.

Tour de Rocks at Womble

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During my EC route prior to the ME at TBD, I noticed many rock pits throughout the park that I’ve never had the honor (or pain) of visiting. I knew I had pre-blasted a “hunt” or “field trip”, but someone integrated and somewhat scrapped that idea for a chance for all the posting PAX to take their turn at some lesser visited rock sites. 7 PAX posted at TBD to wear out the guns on the stones…and some other things.

FNG’s: No sir.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Willie Maze Haze.
The Workout: Moseyed to the tennis court for some short 7’s to get the gears greased. On one side we had standard merkins, on the other we had Mountain Climber’s IC. then, the tour de Rock began. We stopped at 6 different rock pits and performed the following exercises in total during our tour: 50 Curls for the Girls, 50 tricep press, 25 goblet squats, 40 shoulder press, 40 chest press, 40 rut-rows, 30 IC wonder-bras, 30 squats, 30 IC rock spanks, 40 IC Ground Pounders, 40 Rut-Rows, 20 IC LSF, 50 Chest Press, 25 tricep press, 25 curls for the girls, and…grabbing some small rocks to finish…one in each hand…we did 50 shoulder press, 25 lateral raise, and 25 front raises. Along the way, we stopped on the baseball deck for 40 irkins, 40 dips, 30 irkins, 30 dips…no irkins, much to the dismay of 187…but wait!

When finished with rocks, we went to the picnic shelter for 15 count dirkins, and a 40 ct. of People’s Chair before heading off to Mary. In the end, we got just a bit more than 1.6 miles in too.

Mary: 30 WW2’s, 15 LBC IC.
Announcements: Holly Springs Half…consider running, consider helping. Nov. 14th. Details will be on Slack.
T-Claps (Recognition): All the pax, for cumulatively moving quite a bit of weight today.
Prayer: For 187 and his M…continued peace and guidance through health issues. For our nation, schools, communities and the impact of COVID, elections, and unrest. We need direction from God in these times. Reach out to others who may be needy mental health wise. You never know the impact you can make! YHC took us out!

Cram it up your cramhole, La Fleur!

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In the pre-blast I took it upon myself to shame the site Q for missing his Q last week.  In reality you should have a look at the Purple Cobras Q sheet this year.  Dude spent some time without any Q relief this year.  With the creation of the Cap’n Caveman AO, there has been a draw to the new shiny thing (they love their metal sticks over there)….  I digress.  Site Q deserved a day off and I pushed him to make it over to Caveman for some time with the sticks.  YHC would hold keep the world safe from those Globo Gyms for the morning…

That said… Get out there and sign-up to Q.  Check out Abe’s call to action on Slack to see you all on the Q sheet once a week in November!  AYE!

https://f3southwake.slack.com/archives/C8X3D5RRV/p1603835279314700

FNGs:  None of them were new, some of them were friendly

Warm Up:

  • Mozy from the flag towards Planet Fitness lot
  • On the way carioca left and right
  • Run backwards
  • Return to forward and continue to Planet Fitness lot
  • Circle Up – Frankensteins, Imperial Walkers, Hillbillies, SSH, Windmills
  • Lunge Walks to the corner of the lot
  • Butt Kickers, High Knees, Mozy to the bottom of “the same hill you ran last week”™

The Workout:

  • Clock Merkins, we went around the clock – I mixed up the times a bit
  • Sprint up “the same hill you ran last week”™
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the GCF parking lot
  • Execute some classic 11s
    • WW2s
    • Bearcrawls
    • Burpees
    • Sprint return
    • and repeat until complete
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy behind The Teeter and around to the flag

Mary:

  • Homer to Marge
  • H2M, left leg only / right leg only
  • Pickle Pounders
  • Low Slow Flutters
  • Arm stretches right/left out front
  • Arm stretches right/left over your head
  • Have a nice day

Announcements:

  • Lights are on for the 1st Monday of every month at Ting for Ultimate.  Paradise City runs as usual, Ultimate will be separate
  • SHIRTS!  See #southwakegear and/or talk to Skid
  • 2nd F at Panera – that happens most days – get yourself a coffee subscription and get to know some other PAX

T-Claps (Recognition):

  • Thanks for showing up this morning men!
  • Cupid for holding down the Site Q at Purp Cobras – Glad he made it to Caveman today!

Prayer:

  • 187s wife Tracey.  Good news on the treatment front.  More to come – thank you for your prayers

Figure 8 at Thunder

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FNGs: none
Warm Up:  8c ssh, good am, seal claps, o/h claps, Fabio arm circles (f/b), daisy pickers, burpees
The Workout: Each PAX grabbed a coupon weighing 20-30lbs from Dauber’s car and began a figure 8 jaunt around Womble.  PAX executed various exercise with and without the coupon.  After completing a few exercises, PAX grabbed another coupon and ventured off a few yards before stopping for more coupon fun.  Exercises included:

‘plank jacks, merkins, squats, curls, tricep curls, rut-rows, swings, 6 inches from six, nipplers, o/h press, slap coupons, toe taps, midget love handles, and more

Mary:  Light stretching

Announcements:  Mutiny heading to Ting on Nov 2 for ultimate frisbee under the lights on the soccer field; ruck with HSPD
T-Claps (Recognition):  Ruck for Mama’s House; HS Cupboard
Prayer:  Unspoken; 187’s M; PAX looking for better employment opportunities

 

The Train That Never Left the Station

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EC: Redenbacher, Nemo, YHC

FNGs: Not a single one…

Warm Up:  Good Mornings, Fazio Arm Circles (>>> and <<<), Overhead Claps, Seal Claps

The Workout:

  • Mozy to the rock pile and pick out a biggish rock.
  • Cusak the rocks to the library parking lot
  • 3x (10-20 counts based on inconsistent Q) – Overhead Press, Curls for the Girls, Quiver Crushers
    • Quiver Crushers – WWI with a Rock on Your Chest, Once sitting up – Press the Rock overhead, back down, and repeat.
    • The name of the Quiver Crusher just had a nice ring to it.  No Quivers were harmed in the creation of this workout.
  • 3x (10-20 counts based on inconsistent Q) – Box Cutters, Squats with Rocks, LBCs
  • 3x (10-20 counts based on inconsistent Q) – Merkins, Squats with Rocks, Overhead/push-out with rock (name escapes me)
  • Cusak the rocks to the library parking lot.  Switch to walking Curls for Girls at the halfway mark
  • Line up and lunge walk up to the traffic circle
  • Mozy back to the parking lot aka “The Train Station”

Mary:

  • Arm stretchs over the shoulder for each arm
  • Arm stretches over the head for each arm
  • Cobra pose
  • Downward Dog
  • Runners Pose, each leg
  • 6 inch leg lifts and flutter kicks

Announcements:

T-Claps (Recognition):

  • 3rd F happenings this past weekend, especially Boo-Boo.  New PAX jusmping right in.

Prayer: Quiver’s daughter working to catch up on school work.

 

The internet has anything you could ever want.  Type it into Google and get exaclty what you are looking for (or something unexpected)… Scary…

Audio and Video are separate but aparently they go together 😀  Enjoy!

Ballin!

/in /by

FNGs:

None – sad day 🙁
Warm Up:

Burpee ladder with warm up exercises

SSH x10

Burpee x1

Sir fazio forwards x10

Burpee x2

Sir fazio backwards x10

Burpee x3

Repeat accordingly including Daisy Pickers, Good Mornings, Frankensteins, Imperial Walkers, Hillbillies, and Squats, stopping at 9x burpees.
The Workout:

Mosey to the rock pile – sharing is caring with 3 rounds of 10x Curls, 10x Tricep Extensions, 10x Squats, 10x Ground Pounders, and 10x Rut-rows

Mosey to the wall – 20x down the line People’s Chair and Balls to the Wall

Mosey to the basketball courts – Pax took turns taking up to 3 attempts at a roughly foul line jumper – the same one Markeith Morris had a shot at to help the Lakers win a title the night before. Pax that had just shot chose an exercise for everyone else to do while the one pax was shooting until they made a shot or missed all three. The pax were much better shooters than typical and many exercises only got 1 or 2 reps.

After 3 rounds we tallied how many times we had all missed all three shots (5 times). Farva weighed in that he liked Burpees so we did 5 x 2 = 10 burpees, meaning we didn’t have to do the last 10 that we owed from our ladder earlier.

Mosey back to the cars for the speaker to tune us up to Imagine Dragons’ Thunder – Plank hold the entire song, do a merkin on each “Thunder”
Mary:

20x reps of LBC, Homer to Marge, and American Hammer
Announcements:

Food Cupboard workday postponed due to rain

Blackops Holly Springs Half scheduled for November 14th
T-Claps (Recognition):

Frenchie and Macho Nacho for making it out in the rain

Farva for being our designated “grizzly veteran” in a very below average aged workout
Prayer:

State of our country

Ongoing COVID pandemic

A Fire Hose, 2 Snot Rockets, and an Anniversary

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What a great year! The great men of F3 have pushed me everyday to be a better version of myself. A year ago, like many fellas out there, I was dead in my tracks and had no sense of acceleration anywhere in my life. Then, Katniss made one choice to EH me into a workout and I made one choice to go. Never underestimate the power of 1 choice, 1 invitation, or 1 time of “showing up” and the influence it may have on another’s life.  40 lbs. lighter, ran a relay (BRR) in the middle of nowhere, stronger, faster, smarter, connected…and…I hate running much less! All things that a year ago seemed out of reach and the workouts we do seemed crazy. I literally “hung up my gloves” 5-6 years ago, lost my wolfpack and accountability, was beat down and injured, and without a physical pursuit. So I took the path of least resistance and settled for mediocrity. F3 has helped me take all of it back! Plus, I wear expensive running shoes now. Thanks men! The workout below incorporates many of the blurry elements of the first workout I posted at 1 year ago.

EC: YHC, Dahmer, Nemo, Katniss, Cupid, Shamwow!

FNGs:none
Warm Up: SSH x 30, 12 IC counts of Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, and Daisy Pickers.
The Workout: Group split in two. Group 1 does Indian run around the Underworld garage with fire hose wrap. Indian runner carries hose to front of line, pax exchanges until last man gets it. All pax in group carry the hose twice.  Other group performed series of BTTW, People’s Chair, and alternating single leg deadlifts.  Groups switched and repeated.  We all the Cusacked our kettlebell to the far end wall.  Pax did 20 Goblet Squat, 20 Merkins, and an all pax 20 count of People’s Chair.  This…was…challenging! YHC dispatched himself very quickly following this as group was held in suspense before see it was only YHC’s snot rocket fire 1! Back to work.  20 Goblet Squats, 20 merkins, 10 each single leg deadlifts, and an each pax 20 count of BTTW.  Many grunts and choice words during this time! Group recovered for YHC to fire snot rocket #2 away from the group to a few cheers.

Group moved over to the low wall for a series of Irkins, Dips, and Dirkins. Counts were 15 and then 10.  Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos.  Pax were instructed to do bell merkins until the whole group was finished. Repeato except lower rep count to 15.

Next, 2 rounds of pax performing about a 20 yard bear crawl, doing 7 lawn mowers each side with kettlebell, lunge walk back, then hold BTTW until the six was in.  Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders.  Also did plank hold with 25 IC Mountain Climbers.
Announcements: Work at HS Food Cupboard tomorrow. Check 3rd F Slack. Tetanus will bring us the next Ted Talk at end of October. Details and teasers will be on 3rd F Slack as well.
T-Claps (Recognition): All the pax who’ve pushed me and posted with me at workouts. Especially, my 3rd Watch ShieldLock brothers, my 12 man BRR Boxcars team, Deadbolt for Q ing the workout that got me hooked, and Katniss, for that EH that has highly impacted my life.
Prayer: Bondo’ granddaughter Piper is home! Prayers for F3 Grandstrand and a lost brother and police officer.  Katniss took us out.  Honor to lead. Here’s to the next year of getting faster, stronger, and probably crazier!

Not Enough Big Rocks

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….says Pikachu! Apparently Womble Park rock selection is dwindling down and beasts like Pikachu are at a loss for finding more challenging rocks. Maybe it’s time for a field trip to “import” some other rocks from Jones Park or The Greenway???

YHC hasn’t taken the Q at Thunder since the spring and it was a great night to be back out with these good fellas! YHC came up with somewhat of a plan running a solo 5 mile EC down to Bass Lake. Several other viscous cyclists also were in attendance afterward at Thunder. Impressive double-down.

FNGs: no sir.
Warm Up: SSH IC x 30, Daisy Pickers, Seal Claps, Overhead Claps, Imperial Walkers, Frankenstein’s, Hillbillies all IC x 11.
The Workout: Mosey to the bandstand for a series of group split exercises. One group held either BTTW or People’s Chair while other groups did exercises including: Irkins x 20/x15 and dirkins x15, and dips x25, x20, and x15.

To the rock pile. Small handheld rocks were the first order. Pax completed a series of shoulder Press, lateral raise, and front raises with the rocks. Counts were mixed but all moves had a 30,20,and 10 count. 60 total reps per move. On to the big rocks. Each pax selected a big rock and Cusacked over the The hill by the batting cages.

YHC called for 11’s with Ground Pounders IC at the bottom of the Hill and Wonderbras at the top. At some point, Lipsync threw his rock down the hill which gave YHC an idea! All PAX would “shot-out” their rock from the top of the hill. Whichever pax threw farthestvonly had 1 burpee. Each pax thereafter would add a burpee depending on Landon position. Lip sync had 1…YHC had 8.  We completed 11’s and mosey with rocks to a nice flat section near the rock pile. Pax completed: 50 chest Press, 10 merkins, 30 chest Press, 7 merkins, 20 chest Press, 5 merkins.
Mary: To the picnic shelter for 1 more round of 10 count per pax BTTW. Finished with 15 counts of WW1, LBC’s, Homer to Marge, and LSF. Completed 11 SSH at the flag.
Announcements: Help at HS Food Cupboard this Sat.  Details on 3rd F Slack.
T-Claps (Recognition):
Prayer: Wallaby has a cousin with health and family issues. Aquaman and Bullseye trip to Chicago and relatives stuck in Mexico. YHC took us out on a great fall evening.

No music, Tabata ended early, When does Dawgpound come home?

/in /by

FNGs: None

EC: Emeril, Dahmer

Warm Up: Short jog, SSH, Imperial Walker, Fazio Arm Circles, Spinal Rotations

The Workout:

5 Drills
40 Seconds On/20 Seconds off – circuit

Counter Squat (halfway through rotate hands)
Level 1) Normal squat with curl
Level 2) Squat and then push bar out (bar is sideways not up and down)

Deadlift to Row (halfway through rotate hands) Chest proud
Level 1) Bend over and do row hands at each end of bar. Row and then stand up
Level 2) Bend over and do row ball hand in middle. Row and then stand up
Level 3) Back ankle up (Staggered stance) Ball is on side where ankle is up

Paddle Swing:
Level 1) Paddle by side with back lunge
Level 2) Lunge back paddle up in air

Ballistic Curl
Level 1) Normal curl mace horizontal
Level 2) Tilt bar down
Level 3) Rotate bar straight up and hold before moving into level 2 finish

Sumo Squat Counter Balance(halfway through rotate hands):
Level 1) Normal Sumo Squat
2) Sumo Squat push bar out front

Mary: Stretching

Announcements: Still need PAX for Saturday 10/10 at Food Bank.  May rain and if it does we will reschedule.

T-Claps (Recognition): Dawgpound because he runs Captain Caveman with music and knows how to properly set up the Tabata so it doesn’t end after 7 minutes.

Prayer: Hightower the police office killed in the line of duty in Myrtle