Tag Archive for: Pikachu

Not Enough Big Rocks

/in , /by

….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

I said MLarge

/in /by

FNGs: Macho Nacho (Frenchie’s friend) and Floss (Logan – Dovetail’s son)

11 HIMs posted to GP on a beautiful day.  YHC brought the music box & a basketball. 

Warm Up:

20x3ct SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s,

The Workout

Mosey to the Rock Pile for Circle of Rock: (Rotate rocks between exercises).  YHC said to grab MLarge rocks but we had some serious boulders in the mix

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

4 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 2 sets of 10x3ct Rock Spanks (with and without consent),

Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 2 attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2Ct OYO Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks.   OYO Burpees based on your personal penalty.

Mosey to the Wall of Pain

55ct People’s Chair (5 ct down the line), 10x3ct Aussie Ass Smackers, 30ct People’s Chair (Al Gore style), 30ct Ascending Testicles, 10x3ct Peoples Chair (Moroccan Night Club style),  30ct BTW

Mosey back for COT for some stretching.

30 ct Pigeon Pose, Calf stretches, 10×3 ct Willy Maze Hays, 10×3 ct Boat Canoes, 20 ct Cobras

Announcements: Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Dovetail and his family as they look for a new home in Arizona.  Prayers for our country, our country’s leadership especially for Trump and his family who are managing through COVID.

Coming in HOT…

/in /by

Prior to the start of AGS a few PAX were running through a neighborhood on Stinson towards Womble after coming off of Bass Lake and a car must have been going 45-50mph right towards us.

ALWAYS stay alert out there…it’s staying darker later and later in the morning.

SYITG…

FNGs: none

Warm Up: none since Pikachu, McNugget, and I were already at 12mi of EC and Skidmark was already at 5mi of EC

The Workout: 8 miles around Holly Springs

Mary: not today

Announcements: 6-8 PAX needed for upcoming Food Cupboard event (more info coming out in the next couple of weeks)

T-Claps (Recognition): Kudos to Pikachu, McNugget, and I for completing a 20mi run (by far the most I’ve ran at AGS).  Also Skidmark joining us for 12mi and Cupid joining us for 8mi and keeping us motivated.  Lastly, picking up the 6.

Prayer: continued recovery of Skidmark’s dog who was involved in a neighborhood dog fight, comfort for Moby and his family, prayers and comfort for those with any illness, depression, addiction, lost of a loved one.

Sweaty Balls

/in , /by

In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer:  all spoken and unspoken

Taking it Easy at Thunder

/in /by

FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby

FNGs: None


Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu. 

  1. Merkins (30 total) 10 regular, 10 left leg up, 10 right leg up
  2. Ruck Rows in Cadence (x15)
  3. Wide Merkins (x20 total) 10 regular, 5 left leg up, 5 right leg up
  4. Lay Down Pull overs with the coupon (x10)
  5. Military Merkins (20 total) 10 regular, 5 left leg up, 5 right leg up
  6. Thor’s Hammer (x10 per side)
  7. Derkins (x20)
  8. Ruck Rows in cadence (x15)
  9. Diamond Merkins (x15)
  10. Laying Down Pull Overs with Hips up and a coupon (x15) 
  11.  Saturday Night Merkins (x10)
  12. Curls for the Girls in cadence (x15) 
  13. Ruck Rows in Cadence (x15)
  14. Hand Release Merkins (30 total) 
  15. Lay Down Pull overs with the coupon (x10)
  16. Hand Release Wide Merkins (x20 total) 
  17. Thor’s Hammer (x10 per side)
  18. Hand Release Military Merkins (20 total)
  19. Ruck Rows in cadence (x15)
  20. Balls to the Wall- Complements of Pikachu
  21. Derkins (x20)
  22. Laying Down Pull Overs with Hips up and a coupon (x10) – 5 reps with left leg up then 5 reps with right leg up
  23. Diamond Merkins (x15)
  24. Curls for the Girls in cadence (x15) 
  25.  Saturday Night Merkins (x10)
  26. Supermans (15 count)


Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose. 

Good work men!

I Love this Place

/in , /by

I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.

I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check

1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check

EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark

FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings

The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).

Mary: Slight mosey to get the HR back down. Finishing with stretching.

Announcements: More 3rdF opportunities coming

T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.

Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.

Three HC’s

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Three for a Murph Monday evening.  Also three hard commits to running a half marathon in November.  Some discussion and unanimous decision that this workout really sucks, but must be good for you.

FNGs:  None

Warm Up: Run one mile

The Workout:  Modified version of 100 Pull-ups, 200 Merkins, 300 Squats, except Pikachu who probably finished the full workout

Mary:  Run one mile

Announcements:  See social media

Prayer:  Safety and gratitude

No Running in the Cave

/in /by

Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.

FNGs:

None today
Warm Up:

SSH x50

Straight leg hinge x10 each leg

Sir Fazio Arm Circles x10 forward/backward

Spinal Twist x10

Windmill x10

The Workout:

5x burpees

5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.

4 corners starting at the entrance to the parking deck – at each corner:

  • 10x ballistic curls IC
  • 10x switching lunges IC
  • 10x lever deadlift each side
  • 20x low slow flutter w/mace cantilevered overhead

To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.

To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.

After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.

Mary:

20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.

20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.

20x Homer to Marge (WITH MACE) – nothing needs to be said.

Announcements:

Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.

Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.

T-Claps (Recognition):

Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.

Prayer:

Moby and his family for his dad’s passing. Fumunga and his M for their expecting.

YHC took us out.

Better be more creative next time if you don’t like Crossway

/in , /by

FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family