Tag Archive for: Pikachu

Guest Appearance by Tom Petty

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Many training plans, one team. F3 strong is what I’m talking about. 20 fellas pushed themselves in various ways this morning.  The “bat flippers” were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today.  Martini bagged a half marathon.

YHC message was simple as I was inspired by Dovetail’s post this week. If you struggle…good. If it hurts (not injured)…good. If it’s difficult… good.  If you fail… good.  If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things.  BUT… if our M’s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankenstein’s
The Workout: Standard U-Turn route.  Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today.  Strong work brother. Lots of picking up the 6.  All those elites out there…many of you for picking up my six!
Prayer: Pikachu’s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!

I like big tires and I cannot lie.

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FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

If You Build It They Will Come (Carrying Rocks)

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24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”

FNGs: Nada
Warm Up:

Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees

The Workout:

Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.

Rock Push/Mini Dora: Fanny Pack

Group 1 moseyed to the rock pile for a rock push/mini Dora.

First a round of Balls to the Wall and rock chest presses, then

1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:

Groundpounder x 50

Curls for the girlz x 100

Triceps extensions x 150

Round 1 ends with an indian run down to the pit to switch up with Group 2.

Field of Dreams: Tetanus

Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.

First base (1’s) do Febreeze AMRAP

Second base (2’s) perform Catalina Winemixer AMRAP

Third base (3’s) perform Lt. Dan’s AMRAP

Home plate (4’s) complete 15 burpees

Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.

Final score 7-7

Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.

Mary:

low slow flutter (x20, x15, x10)

Freddie Mercury   (x20, x15, x10)

Homer to Marge   (x20, x15, x10)

Pickle Pounders   X20

Final Thoughts: “If you think you can, or you think you can’t, you’re right.”

“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness…a higher level of consciousness than the consciousness that created them.”     -Dr. Joe Dispenza

Announcements:

Need volunteers for mulching

This Sunday food ruck hilltop needmore park to mommas house of thrift

Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)

Prayer:

Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter

Florence  work assignment in Wilmington

 

Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Out with Old..In with the New..

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Two years of AGS. Hard to believe that what started as a weekly Sunday run around the lake has morphed into an AO that has consistently drawn PAX from week to week. YHC can count the number of times on one hand over the past 2 years where he posted to a vacant lot. Additionally, AGS has only closed once and it was due to inclement weather where driving conditions prevented safe travel to the AO. These are a few of the great things YHC is most proud of regarding this AO and speaks volumes to the accountability and support you HIM, who have posted here, have given me since its opening, and for that, I Thank You.

I’m gonna keep this BB simple. I know…very uncharacteristic, but there is nothing I’m gonna say here that hasn’t been said already. The one thing I will say is that part of the draw and unique nature of this AO is the people who show up to help drive each other throughout the run no matter the conditions. This is what makes this AO great and this morning was no exception.

Arrived to the lot with 30 seconds to spare and saw several cars and trucks with many PAX waiting. 187 said he was getting kinda concerned with one minute to start that YHC may have fell victim to the fartsack. YHC actually forgot his Garmin and had to take a slight detour back to retrieve it. Planted flag. Exchanged pleasantries and we were off with the following workout. While on the initial mosey, Lipstick was seen coming in hot (like Dukes of Hazzard hot- complete with actual skidmarks and suspension-busting speed over speed bumps).

FNGs: None

Warm Up: Short loop around the lot. Circled up for SSH X10, Good Mornings X10, Fazios 10F\10B, Imperial Walkers X10. Light mosey to the other end of the lot with butt kickers and lunge walks back with slight mosey to the point of origin. Prisoner Squats X10, Frankensteins X10, squat hold for the route.
The Workout: Down and up Stinson, left on Bass Lake Road, Straight up Rhamkhatte staying left on Skymont all the way down to the trail that leads into the back side of Paradise City EC, loop around via Arctic Ridge and then back out to the trail and onto Veterans, Jones, Raleigh Street, and then Stinson back to the flag. Another strong showing by the FML boys, Cupid, Nemo, UTI and Vasoline. We even had a surprise visit by Oyster.

With all that speed out there this morning, YHC was picked up several times by the HIM in attendance. A real muggy and humid morning and the accountability and extra encouragement was needed. After all was said and done, the run was a bit below 6 miles, but had several PAX post-Main Event go on to get 10. Nice work by all this morning.

Mary: Stretches OYO during COT
Announcements: Co-Q duel tomorrow. Nemo is up first at DTT.  Rumor has it that there could be several miles consumed tomorrow. Clean out the closets, bring clothing donations for Healing Transitions. Mulch sign ups for next week. Great work out there to the HIM who have posted to help out. The project is halfway complete and need more volunteers heading into next week. Sign up if you haven’t already.

T-Claps (Recognition): All those in attendance this morning. Everyone who posted to AGS over the past 2 years. Vasoline for stepping up as site Q and taking over AGS. YHC is leaving it in great hands and will certainly take this AO to another level.

Prayer: Quiver’s uncle who is battling health issues due to covid. Those who are training and preparing for upcoming races. Keep PAX healthy and continued health for family and friends near and far. YHC took us out.

HIM- it has been an honor to lead this great AO. Thank you for the opportunities to do so each Sunday morning. You pushed me and continue to push me more than you will know.

Just a little backwards yogging

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19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track.  Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO.  19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera.  Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed.  YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed.  FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next.  Great job by the entire group today picking up the six.  No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.

Prefontaine Insanity

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FNGs: n/a
Warm Up: Two laps around the track
The Workout:

14 PAX ran a modified workout from the Great Steve Prefontaine.

200 meter repeats on the track. Alternating Target 5k race pace / +10 slower per 200m continuously for 1600m.

After 1600m run, go back and pick up the six.

2 minute rest and then repeat.

Mary: Streeeetching (Pigeon pose, runners stretch, etc)
Announcements: Mulch
T-Claps (Recognition):
Prayer: Prayers for Lipstick

Don’t you guys want to workout at 1pm?

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10 PAX at the start of Captain Caveman which is a bit more than typical.  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.  Thanks to Chaps for bringing him out.   His second FNG in 2 weeks.  Josh was curious why we worked out so early instead of 1pm.  @Pikachu gave him the details.   As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.  More on that to come in the announcements

Warm Up:  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.   We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.   @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.  So welcome Kool Aid to F3.   I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details


T-Claps (Recognition):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

Just a bit off

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YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.

EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.

FNGs: None today
Warm Up:

0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:

Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.

YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!

We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.

We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.

This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.

At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.

Mary:

LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):

Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:

YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.