Tag Archive for: Pikachu

Suck a Golfball Through a Garden Hose

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EC: Everyone but Red

FNGs: Not today

Warm Up: 10 X SSH, 10 X Frankensteins, 10 X Good Mornings. All exercises IC

The Workout:

We took a tour of Holly Springs finest hills, so fine that we decided to repeat them.

 

 

 

 

 

 

 

 

 

Mary: THE Dawgpound led us in some stretches and cool down.

Announcements: Rune will be starting soon. Get signed up, it is going to be a blast! Check Slack and FB for details.

T-Claps (Recognition): All PAX for getting EC in and for picking up the 6 all through the route.

Prayer: Wallaby, unspoken, those that are struggling.

YHC took us out. Always an honor to lead.

Paradise City “Murph”

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Lots of options on this Memorial Day morning, and with numerous pax traveling and some opting for a pop-up modified Murph, YHC didn’t expect a huge turnout.

5 pax showed up with three doing EC. I had decided over the weekend that the workout should be Murph inspired, so we were going to spend most of our time doing sets of 5/10/15 to get to 100/200/300 sets total.

FNGs:

None today
Warm Up:

We took a warm up lap, stopping for warm up exercises of SSH x10, Fazio Arm Circles x10, Good Morning x10

The Workout:

We circled up at the basketball court and got an overview of our plan for the morning. We would go counterclockwise up the hill, stopping for a “set” at each parking lot peninsula. A “set” would start out as 5x burpees, 10x merkins, 15x squats. At the top we came back down, stopping at every other peninsula set, giving most pax a total of 10 stops.

 

At this point doing 10 more of the first set didn’t look very reasonable for most pax, so we switched to 5x Turkish getups, 10x Carolina dry docks, 15x LBCs, going up and back in the same fashion.

Mary:

We circled around the parking lot for our cool down, stopping for left over right, right over left, and good mornings.

Announcements:

RUNE signup.
Prayer:

Grace in our communities.

Welcome Back Humidity!

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19 PAX took on the humidity and welcomed the sweat back to U-turn. Lots of EC going on as we started with about 10 guys it felt like and finished with 19.

Warm Up:
Windmills, Frankensteins, SSH, in place High Knees and Butt Kickers

The Workout:
5 mile new school route. Pick up the six happened more than twice but we were safe.

Announcements:
RUNE sign up is out. Cut off is Friday May 29th.Dad’s camp sign up for August. Memorial Day all AO’s will be open and there will be a murph happening for those that want to join at Womble. Details on Slack/FB.

T-Claps (Recognition):
All the EC guys out there. YHC decided to do 10 burpees after each mile, fun stuff.

Prayer:
Mr. Terrific and job search, Emeril’s wife’s uncles died from heart attacks. Frumunga’s family member had a heart attack. Martini’s mom battling cancer now in Hospice care. Katniss co-worker, Cupid’s grandma in Hospice, Aquaman mentioned how God will bring good out of all this pandemic we are experiencing.

Strong work gents.
BS Out!

Bells, Miles, and Great Value Fritters

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Fritter Foundation drummed up a new challenge for the group this year but there is no harm in doing a throwback. There was a throwback to old U-Turn last Saturday so why not a throwback to old fritter.

FNGs: Not today
Warm Up: SSH, Imperial Walkers, Hillbillies, Fazio Arm Circles F/R

The Workout: Pax did a group of exercises and then did one loop in the parking lot. When Pax returned they partnered up with a pax that finished near them. The two pax then squared off to see who could complete the exercises and do one lap. The first pax back added two reps to the first exercise for the second set. Pax did 3 sets of each group of exercises. When a new group of exercises was introduced pax completed a lap to see who their next partner would be.

Group 1:
1 Burpee
5 Overhead Press
10 Kettlebell Swings
20 Reverse Lunges

Group 2:
1 Turkish Getup
5 Tricep Extensions
10 Kettlebell Snatch
20 Squats

Group 3:
1 Double Merkin Burpee
5 Rows
10 Ground Pounders
20 Deadlifts

Pax did 2 minutes of lateral/diagonal speed slides between groups

Mary: Stretching, Have a nice day

Announcements: Rune sign up, Memorial Day Murph?

T-Claps (Recognition): Boy George 5 pack and showing the an HC mean something. Pumpkin Spice killing 2+ miles today during the workou

Prayer: Full House’s uncle, Mr. Terrific, Pax who are small business owners

Who’s Gonna Carry the Boats?

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I have gained a bit of a reputation over the years of not being hard to talk into things, so when there was a challenge of doing fritter (post at Possum Trot, Disney, and Crazy Ivan with at least 2 mile EC runs before each workout) with 4 mile EC runs I was pretty quick to jump onboard. Unfortunately, I did so without knowing that a tropical storm was going to be dumping rain on us for those 3 days. The feeling was well summed up by a text from Skidmark at 0431 stating “Worst idea ever” as we began our commute to Disney under absolutely pelting rain. As Goggins says – “suffering is the true test of life.”

 

The rain kept up throughout the 4 mile EC, at one point just fully peltering us around mile 3 (right when most men would’ve decided to stay in  the fart sack instead of coming out to the boot camp)  tapering off to a slight drizzle by the end. We navitaged the confusing neighborhood EC run thanks to the course on our watches and came upon Nemo running EC on our way back to the AO.

 

Sadly no other cars showed up. 0530 hit and we were off – I knew we needed the full 45 minutes if we were going to go the distance.

ECEC: Skidmark, Pikachu
EC: Nemo

FNGs:

None today – rain scared them off.
Warm Up:

SSH, Daisy Picker, Sir Fazio forward/backward x10 IC

The Workout:

An homage to a classic that Deadbolt introduced me to years ago – 10 rounds with Tyson. However, we stayed in the meetup parking lot and worked the 4 corners there in the hopes that we would finally make all 10 rounds. Exercises at each corner were:

Round 1 – Standard Merkins

 

Round 2 – Jump Squats

 

Round 3 – Pickle Pounders

 

Round 4 – Turkish Getups

 

Round 5 – Burpees

 

Round 6 – Diamond Merkins

 

Round 7 – Star Jumps

 

Round 8 – Prisoner Squats

 

Round 9 – Peeping Lipstick (Turkish Getup on the down, Star Jump on the up)

 

Round 10 – Double Merkin Burpees

We stayed together and finished with time for 3 minutes of mary.
Mary:

With no breaks in between – LBC, Low Slow Flutter, Freddy Mercury, Homer to Marge, Boat Canoe x10 IC
Announcements:

RUNE signup – $20 registration, winning team picks benefitting charity.
T-Claps (Recognition):

Nemo for the rainy EC. Skidmark, Nemo, and YHC (can you T-Claps yourself???) for continuing the pursuit of the Great Value Fritter.
Prayer:

Grace within our community – the F3 one and the one at large.

Our leaders and small business owners.

I Got 99 Merkins but a Hill Ain’t One

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YHC pre-blasted Monday about one of the most epic workouts at Possum Trot that he experienced from June 6, 2018. This workout was a mere week prior to SouthWake celebrating 5 years and and 6 months before SouthWake became it’s own region (that’s right you can’t find the BB on SouthWake because we were part of Raleigh). I’m pretty sure M4L convinced Warchild from Raleigh to come down and give us a special beatdown and a little message in picking up the 6. I think we underestimate what it means and how important it is to pick up the six. For lots of guys it is what keeps them coming back, it keeps them engaged, keeps them accelerating, or gives them purpose. The message was loud and clear, that we pick up the six when the workout is easy or when the workout is tough. Right time, right message, lifelong impact. I didn’t know Warchild well to be honest. Our paths crossed maybe a few times over my time in F3 but his legacy goes deep. Almost 1 year ago Warchild lost his battle with addiction. He was one of those guys who was the 6 in some part of this life. He needed guys picking him up along the way. He went through Healing Transitions and felt the impact that F3 leaves on men. I watched and listened to Raleigh morn and heard the stories and felt the impact he left. It’s ironic that we never truly feel the impact that some men leave until they leave. I’m blessed to have been at Possum Trot that morning because that one workout makes me more of who I am today and than all the miles I ran over the past few years, more than the marathons, the PRs. Living 3rd allows you to be your best.

We also used to take pics after every workout.

EC: Boy George, Pikachu, Skidmark
Absences: M4L

FNGs: None
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10

The Workout: Mosey to the bottom of the hill on Church Street for Triple 7’s. Seven merkins at top of the hill, Seven merkins at the bottom, seven times run up the hill. Mosey back to the parking lot for a somewhat modified burpee-peterparker-hillbilly thing. Drop down to plank like a burpee do one leg peter parker, jump up to hillbilly with the same leg, back down and do with the other leg…that’s 1. Do 5 OYO. We did 1 merkin prior to give up 99 for the day.

Mary: On the tennis courts round the circle 10 count core exercises. These included Flutter kicks, break dancers, crab cakes, Freddy Mercury’s, Side plank crunches, windshield wipers, plank jacks, mountain climbers

Announcements: Rune sign up. Let’s get 50 guys.

T-Claps (Recognition): Boy George is going to get a pass for the Great Value Fritter since he committed to supporting VQ at Kenny’s Grave tomorrow. He needs to do EC and that workout as well as EC and Crazy Ivan for the walmart version of the fritter challenge.

Prayer: Heather Prince  (HSRC), unspoken.

The Best 1st, 2nd, and 3rd F

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6 Pax showed up and put forth some quality effort for a full body workout. Lots of mumble chatter up front but none at the end.

FNGs: None
Warm Up: SSHx59 We went until Gump did one more. 5 burpees.
(Fozio arm circles x 10 F/R, Overhead claps x10, Seal claps x 10) x2
10 merkins
5 burpess
Mosey to the pit

The Workout: Start with Burpee Bull Ring
11’s up the hill in the Pit…Lunges at the bottom, merkins at the top.
Jacobs ladder with squats
Mosey back to tennis court for Plank hold and merkins to Thundestruck

Mary: Michael Phelps, Arms stretch, Good mornings
Announcements: Run the Quay defer email coming soon. Virtual run by PYRC with money going to shoes for frontline workers. Sign up and run your 1/2 marathon. Rams is in 2nd place so far.
T-Claps (Recognition): Rams racing Pikachu up the hill
Prayer: Lots tonight. HSRC and the Holly Springs Community with the passing of Heather Prince, Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, Triple Lindy’s father, Forceps (who ironically texted Lipsync when we were praying for him). Our friends who are small business owners. The Holly Springs Community. It doesn’t get easier, you just get stronger…we continue to try to lift this community and each other up.

12 PAX for some miles

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YHC was back on the Q at the John after an extended absence. I arrived to several PAX in the parking lot, hopped out of my car to plant the flag and was immediately hit with that familiar smell that you get at the John. We had a good group ready to get some miles in and Emeril was all fired up. Great to be back in the gloom!

EC: Aquaman, Pikachu, Skidmark

FNGs: Not today

Warm Up: 10X SSH and 10 Daisy Pickers

The Workout:

Turkey Leg was in play this morning.

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): Everyone for picking up the 6 throughout the route.

Prayer: Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, unspoken

Dumbo took us out.

Always an honor to lead.

Dear Mom…

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Dear Mom,

I’m writing this letter this morning as I woke up early to get a jump start on my day and also because you taught me the importance of being accountable. Like every Sunday for the past 2 years, I’ve been Q’ing this thing called ‘Any Given Sunday’ as part of a group called F3. Sometimes its just me, sometimes we get 4 and as many as 10 out there to run miles around town because that’s what is prescribed and hold each other accountable. That’s what showing up is and thankful you taught me the value of accountability and for you continuing to show up for patients during the time of this pandemic through your 50 year career as a nurse.

So as I rolled out of the driveway this morning to head to Womble, I thought of all those early mornings you woke up early to start your 2nd shift after working til 9pm the night before. Probably half awake, raising two kids on your own, but you did it because you had to and wanted to be sure my older brother and I didn’t go without. I also remember during the summers when I was twelve, you first brought me to your medical office to pull weeds in the parking lot where you worked to learn the value of money and earning a honest wage. When we do these F3 workouts in the summer, as oppressive as they can be with the humidity, it doesn’t hold a candle to the 90+ degree weather you had me in doing manual labor at the age of 12, but I’m better for it and mentally stronger in the gloom because of it. Fortunately, you also taught me the value of being versatile and the importance of communication, which eventually landed me a job inside your medical office and secured a job throughout high school and college. Later landing me my 20+ year career in Healthcare IT. You showed me the value of working from the ground up and for that I thank you.

As I entered the parking lot this morning, I saw that I was not alone. This guy we call Pikachu was there, fresh off a few miles prior to the 5 miles I have planned this morning. He’s a bit of an overachiever and not sure he sleeps, but he’s a solid runner and I’m sure he is gonna make me go faster than I want to go, not because he means to, but it’s a given that we will go faster because of how competitive you and I can be to try and keep up. I then turned around and 2 more guys rolled up. There’s these guys Oboe and Vasoline. Oboe is kinda quiet usually and a silent leader, kinda like you when you want something done and you don’t really say it, you just kind of do it and then based on your actions I usually follow suit and do what you do and I try to keep up. Vasoline is one of the new guys in the group. Been running the past few months on the weekends and through quarantine. He’s battling some issues now with his IT band after overextending on some of his runs, but is doing his research and studying up on how to get stronger to run injury free. You and I both know what burn out can do and always good to take a step back and reassess corrective measures.  A reminder of when you always tell me to breath, especially when presented with challenges. Then there is Coal Ash. Might be the one guy in the gloom that seems to get the most out of me on Sunday’s when he posts. Not really a runner by trade, but a soccer player that is conditioned to run long distances, and can inspire intermittent speed when he wants to drag it out of you, especially up hills. Kinda like the time I didn’t want to take that AP Bio exam in high school because I thought it was too hard and wasn’t going to pass it. You made me stay in all weekend and accelerate my studying on all things amoeba and branch chain amino acids. I eventually passed like you knew I would and actually allowed me to get a jump start on college credits my freshman year. “Don’t put off til tomorrow what you can do today”….yeah I get it.

FNGs: No new guys, but that’s ok, they’ll show soon enough.

Warm Up: With these guys already warmed up, I figured I’d pick up where they left off with a hot lap around the lot. We circled up for some exercises that are gonna sound a bit unusually so I won’t bore you with the details, Good Mornings X10, Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, Phelps, Fazios 10F/10B, Prisoner squats X10. We then squatted while I explained today’s route

The Workout: Since you are many miles away, I figured this morning’s route needed to be special, but also let you know that I was thinking of you. With that, I decided on a route that in the end when viewing on Strava would look like NH, where you currently live with the end point being close to where you live at the bottom. I even forced Pikachu to run an extra lap with me at the end to accentuate the point. He thought I was trying to finish up and get the extra mileage, but I was actually trying to make the picture on Strava look better. That’s the perfectionist in me that I learned from you and also a tribute to you for always instilling in me the importance of a plan, while also encouraging my creativity.

The route started down Stinson and all the way up the hill to Bass Lake where we took a left to Holly Springs Road and straight up through Rhamkatte Village. It’s that place I took you to look at townhouses when you visited. I kinda knew you wouldn’t relocate down here, but I appreciate your willingness to try even though I know deep down you are a creature of habit. A quality I have gained genetically and battle with every day as I strive to try new things. To continue this morning’s route we headed left through Rhamkatte and caught Skymont all the way down to the greenway. From the greenway, we took a right onto the back end street, which is the opposite route of this other run we do at another workout called Paradise City. Continued on that and then looped it by taking a left on Arctic Ridge and back the way we came via the greenway. I told the boys with the hills coming up, that I’d need a piggy back ride, but unfortunately that is frowned upon these days with the current pandemic. I’d have to push through from a distance. The good news is that these dudes came back on every turn. There is a name for it and it is called picking up the six.

It’s kinda like that time I had a few too many the night before you planned to drive me back to college for my sophomore year. You had worked through the night on a private duty nursing case and told me that I had better have that car packed and ready to go when you got home. Instead, I was passed out on the bathroom floor with the car only have packed. Yeah- you didn’t let up that morning, forcing me to scrape myself off the floor, finish packing, and force my way through the hangover. To this day I do not drink Southern Comfort and have your voice in the back of my head every time I see it.

With all these pick ups by the guys this morning, I started to say I was sorry for dragging behind, but when I looked at my watch I was running a sub 9. Sorry not sorry… These guys were flying this morning. Finally made our way back, and added a little distance at the end as mentioned. We then circled up and we do this thing called COT, which is a circle of trust. I told each of them to call their mom’s because if you were there, that’s what you’d tell them to do. As many are married and with kids, I also advised and challenged each person to make this day special, take care of their wives, spend time with their kids and enjoy the day. Alot of special women in each and every one of our lives on a daily basis, deserving more than a one day celebration. We need to take time to thank them and for me personally I need to do a better job of that to include those daily thank you’s.

Announcements: I additionally told these guys to make breakfast for their wives, give virtual hugs\real hugs where applicable and check this thing called Slack where we organize the workouts and intel for the week ahead.

T-Claps (Recognition): I gave some additional praise to all the guys in attendance this morning, helping to keep each other accountable, some with PR’s- Vasoline, Oboe, YHC (myself) included. I told you we’d run faster this morning. Again, not because we wanted to, but because of competitive nature, and more importantly because these guys showed up.

Prayer: In the end we offered some prayers for some of our F3 brothers like Wallaby and Wrangler and their families, as well as all of our front line healthcare workers helping others through this tough time with the Covid health crisis. Even though you aren’t here physically in NC, please know I am thinking of you.  As well, I know the guys in attendance this morning and the other F3 Southwake brothers, like Deadbolt and Redenbacher (who we missed at the workout this morning) will be thinking of their moms today. I will call you later.

With Love, your Son (aka- F3-Mookie)

Ivan Second Week Back

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Yoga EC: Dawgpound, Pikachu, Pumpkin Spice, Skidmark
FNGs: None
Warm Up:

Did a quick lap to get the legs moving. Circled up for the following

Foot traces 5 each direction each leg
Hip Barrels
Staggered Hinges
Spinal Twists
Ringers
Neck Turns

The Workout:

3 Rounds

10 Sprawls Jump rotates — This was meant to get the heart rate going, Sprawl is pretty much a burpee without the pushup. Jump and turn 180 degrees. Two jumps are one rep.
10 Alternating Lunges Each Side
10 Push Up on the Bells
10 Pistol Rows
10 Midget Love Handles

2 Rounds

10 Balls to the wall Push Up — Feet against the wall. Push-up. Climb feet up to the wall until vertical. Climb back down and repeat. The second round it was difficult getting vertical. My angle was probably 45.
10 Kick Throughs — Loaded Beast position. Opposite arm and leg are moving together. Kick leg through and pull the arm back. Similar to the breakdancer.
10 Strict Press
10 Deadlift one leg bent Switch each side
10 Halo Each Direction. Alternate direction after each rep

Finisher:

10 Minutes on the Minute: Do the reps and what remains from the minute is your recovery.
5 Snatches each arm
20 Swings

This was tough. I started with my 35 lb bell. I finished with 3 seconds to go before we started again. I switched to the extra 15 lb bell I brought. 20 lbs lighter improved my time by 4 seconds. 15 lb bell was probably to light. Needed a 25 lb bell today.

Mary:

It Ivan there will be some stretching

Downward Dog into Pigeon. During Pigeon, we rotated the hips by turning to each side.
Then we proceeded into a Kneeling stretch reaching with the hand overhead and then back.

Announcements:

If I’m Q’ing the workout expect a Finisher. That means if you have a lighter bell bring it.

T-Claps (Recognition):

Lucky and Pikachu. I saw them out of the corner of my eye during the BTTW Push-ups. they were still getting vertical during the last set.. I’m sure there were others. Congrats to all for trying new things.

Chaps for coming to Ivan. Two F3 workouts in his first week. Great start man.

Prayer:

Wallaby