Tag Archive for: Pikachu

High Quality H2O

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Aquaman left the dark side and came to the hood to Q R4TJ this week and with him came the rain. 5 HIM showed up to get some wet miles in.

FNGs: I thought we had one when I stepped out of my car, but then I realized it was Travis….you know that guy “Lipsync”

Warm Up: 12 X SSH, 12 X Frankensteins, 12 X Hillbillies all exercises in cadence

The Workout:

The rain was coming down pretty good when we arrived and Aquaman had a great route planned for this morning. The route included a run by kiss to his M (hello to the FIA group for the rest of us) at Womble, mild heckling of the “not so determined boys” (hiding under the picnic shelter) as we ran by and proceeded around the soccer fields. We then moseyed on over to the newly constructed parking deck to exchange some friendly banter with the 5 Onnit group. By this time the rain had let up and everyone picked up the pace and headed back to Ting for CoT.

 

 

 

 

 

 

 

Mary: Still M.I.A.

Announcements: Christmas Party this weekend. Rumor has it they will playing a fun game called…where’s midget?

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

Prayer:  Jenn and her recovery from surgery, Wallaby and his family, Unspoken

Aquaman took us out.

Work Fast, Recover Faster……and Love Burpees

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YHC pre-blasted Thunder as being 0% chance of running but 100% chance of burpees. Crosby HC’d but then got hung up – just a pax of 2 tonight pushing through what felt like a long workout on the tennis court.

FNGs: None tonight
Warm Up:

SSH x15 IC

Imperial Walkers x10 IC

Good evening x10 IC
The Workout:

Tabata style inspired  by Onnit. Each round is 20 minutes long, each minute being 40s on, 20s rest. During the 40s go through three different exercises, starting at 4 reps of each. If you finish before the 40s are up then your next round goes up 1 rep of each exercise. If you finish after the 40s are up then your next round goes down. Last 2 rounds are push yourself and do some extra reps.

Round 1 exercises (all single counts) – double merkin burpees, squats, side straddle hop

Round 2 exercises (all in cadence) – LBCs, low slow flutter, shoulder taps

Mary:

See round 2
Announcements:

Christmas party this Saturday.
Prayer:

Wallaby and his family.

Week 2 Day 4

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EC: Dawgpound, Emeril, Buford
FNGs:Nope
Warm Up:

Onnit Warm up

The Workout:

Onnit Stand your Ground

Mary:

Onnit Cooldown

Announcements:

CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family

Week 2 Day 2

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EC: Dawgpound, Emeril, Buford, Pikachu
FNGs:  Does Scrooge count??? I mean it is Dumbo, but Scrooge is a better name.  Just get your wife the real tree Dumbo!!
Warm Up:

Onnit Kettlebell Warm Up

The Workout:

Work Hard Recover Faster 1

Mary:

Onnit Kettlebell Cool Down

Announcements:

CSAUP December 7th
Christmas Party December 14th

T-Claps (Recognition):
Prayer:

Pilgram and his family
Quiver and his family
Wallaby’s and his family

Ultimate Hard Mode

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FNGs: None today
Warm Up:

SSH x20 IC

Windmill x10 IC

Frankenstein’s x10 IC
The Workout:

Ultimate frisbee F3 style! When the disc hits the ground do an exercise from a rotating list. For today the list was 10x merkins, 10x squats, 5x burpees. A big up in the number of reps vs what is the norm – that’s why it was hard mode!

When a team scores they call an exercise that everyone does.

Mary:

We played until 42 minutes or so – after a game point call we moseyed back to the parking lot for some Mary.

Low slow flutter x20 IC

LBC x20 IC
Announcements:

CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):

16-bit for playing with breathtaker. He’s committed to the 5 pack and I’m sure this wasn’t easy with the extra 20 lbs.
Prayer:

Finkle’s daughter is in post op recovery. Duwan at Banana Seat’s church needs lifting up. Continue to pray for Wallaby and his family – a meal train is in the works by Pablo. Fumunga’s hot water heater is busted. Beater’s son is having some behavioral issues.

The Rain Don’t Matter..6 PAX Get Some Hill Work

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Pre-Blast reaffirmed that AGS would be open despite the rain that was scheduled in the forecast. Arrived to Womble via Stinson this morning so that YHC could get a good look at the street name which would serve as an end point for this morning’s hill repeats. Come to find out its Lacombe Court. As I noted this, I began the uphill climb in the Knight Rider and quickly came upon a light up vest in the back drop of a light fog and drizzle. Moving at a decent pace, Pikachu was just finishing up his 5th mile on to what would be a 15mi morning on this rainy and cold morning. What else can be said, the kid likes to run no matter the conditions.

Arrived to the parking lot to see DawgPound make his way to AGS this morning. Grabbed the flag out of the back of my car. As I made my way to the planting zone, Master Shake comes rolling in, along with Deadbolt not far behind. Nemo arrived shortly after that and before YHC knew it, we had 6 PAX on a very rainy and raw morning in the gloom.

On mornings like this, especially on a Sunday, it would be so easy to stay nestled in the fartsack. These 6 HIM made a decision, however, and showed up. To honor that commitment, YHC planned some hill work, being sure to stay close to shelter in the event the rain picked up. As it would turn out, the heavy rain held long enough for PAX to get 4-5ish miles this morning.

Warm Up: Light jog to the back Ivan lot via the left side of the soccer fields. Circled up for Imperial Walkers X12, Good Mornings X12, Fazio Arms F/B X12. During this series, DawgPound expressed his displeasure with the exercise count going to 12 each time. Not sure why there was an issue. We do this every Sunday and is the standard during football season at AGS. I guess Dawg just doesn’t like 12 for some reason. Finished up the the last set of Fazio’s and then mosey’d to around the lot to the back side of the Ivan lot. Circled up for some Hillbillies X12, Frankensteins and alternating lunge walks. Wrapped up the warm up with prison squats on YHC’s cadence down and up X12.

The Workout: With the uncertainty around when the heavy rain would fall, we’d keep close to Womble as mentioned. Decided on some old school Speed Racer for this morning’s workout. PAX ventured out of the Ivan lot to the left up Stinson for a series of 2.5 hill repeats. At the top of Stinson, PAX would perform 6 Burpees (just because 6 came to mind this morning and Dawg didn’t like 12 counts). From the top of Stinson, PAX would then head all the way down to Lacombe Ct, where they would perform 6 star jumps. Rinse repeat twice with PAX picking up the six throughout the hill runs. After the last set of 6 burpees was perfomed, YHC instructed PAX to take a left out of Stinson and onto Grigsby taking the long way around the baseball fields and then head back to the shelter in front of the flag for Mary.

Mary: Planks with alternating calf stretches, cobra stretches, runners pose stretches, downward dogs
Announcements: CSAUP Next week- Dec 7th. Get your Frosty on! F3 Christmas Party at Midget’s on Dec 14th.
T-Claps (Recognition): All PAX who posted this morning putting in work in the cold rain.
Prayer: Prayers for Wallaby and his family. Prayers for Nemo’s brother-in-law. All PAX and family faced with challenges during this holiday season. Continued health as we close out 2019. All unspoken. YHC took us out.

Thanksgiving Convergence

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With Thanksgiving feasts on the horizon, 32 PAX wanted to make sure to start the day with a caloric deficit so they wouldn’t feel so bad about blowing it out of the water later in the day (or at least that’s how YHC felt).  With an hour long workout ahead of us and three mystery Q’s no one was quite sure what to expect.

FNGs: Welcome Captain Planet!

The Workout:

Pikachu started off the morning’s activities by announcing the first mystery Q, everyone’s favorite reason to have it burn when you pee, U.T.I.:

When did Thanksgiving become the holiday that just wouldn’t end!?  I thought I had made this amazing/awesome feast for everyone at R4TJ.  I just got this whole mess cleaned up. I knew there was some mumblechatter about the day of Thanksgiving.  Cletus 3x in 3 days, 3Qs at Tiger Blood or even flag football. It’s my fault, I shouldn’t have said anything…  I overheard the conversation and said “3 strikes is a Turkey in bowling” Apparently that was enough to ask me to set the table once again.  I do make a mean Turkey… but this is different… A CONVERGENCE!?!? I mean that could be HUGE – It’s the whole freaking extended family! At R4TJs Turkey Day, Chris (you remember – that guy that moves like lightning) assured me that there would be 2 other cooks in the kitchen but there was a catch…  He wouldn’t tell me who. I mean Emeril would be a big help but… you know… celebrity chef and all… Would he even show? I know he has a new gig something called “I’m On It!” – must be one of those Chef saves the day in a crappy restaurant reality things… I guess I would have to wait and find out.

I arrived promptly at start time.  There was talk of appetizers (about 3 miles of food was offered, just something light to get started but a bit more than typical) – I was planning on saving some room for dessert so I just showed up for the main course.  As you can imagine, it’s the holidays and with everything mostly shutdown there aren’t many options to get your fill. I counted 20 heads when I got there and more were filtering in from their appetizers. Final count was 32 as we gathered for the meal.

I was up first, the other 2 chefs were still unknown – probably still cooking up their best offerings.  I had prepared, had an idea, wanted to play on the bowling concept that got me into this mess in the first place.  Who am I kidding, bowling alley food for Thanksgiving!? Scrapped that and realized that I was the first course. I had to ease them into it.  It was a simple and recognizable offering, didn’t want to upset the pallet. Here is the recipe in case you liked it. Just keep in mind, as my friend Alan pointed out, you’ve got to let these ingredients rest a bit before you add the next one.  Otherwise your guests get a little cranky about the results…

  • 10 Burpees OYO – I didn’t plan to use this ingredient but Jaron (comic book character complex) and Florence insisted.
  • 30 SSH
  • 30 Frankensteins – I need to work on these, timing was a little off and Cousin BJ made sure I knew…
  • 30 Windmills
  • 30 LBCs

Big crew for dinner – I thought it would be best to split everyone up into 3 groups and seat them together.  Just more manageable – We split up in the front and made our way to where the first course would be served. There were Indians (aka native Americans) at the first Thanksgiving.  Theming the party is always fun and engaging your guests can really make the day memorable for everyone.

  • Indian Runs with 10 guests run to their table.

The main course was kind of a build your own.  Some basic ingredients were provided but guests were asked to push themselves and create a dish to remember.

  • 10 guests at each table, each group at a different end of the large oval-shaped venue
  • 1 to 5 social guests got to run the perimeter of the Oval as fast as they could, greeting the 20 that they weren’t seated with along the way.
  • The leftovers at the table got to focus on an ingredient of their choice while their friends were away being social.
    • My table did some American Hammers, Low Slow Flutters, Pickle Pounders, and I went out for some social time so I’m sure I missed something on the list.  Great work at the table – very delectable stuff.
    • There was a friendly new guy at our table too.  Talked a bunch! Glad to have that kind of energy at the celebration.

I know I started out griping about being asked to make another meal on short order but sometimes I think I just like to complain.  It’s always a pleasure to serve the family. Just as I was starting to really enjoy hosting, the 2nd Chef was tapping his tall glass of water (dude really enjoys some high quality H20) for everyone’s attention.  It was time for me to handover the apron.

Aquaman:

QIC Aquaman circled up the PAX and never let them go.  Today’s exercises were brought to you by the letters A, B, and S.  YHC can’t remember the exact specifics of everything we did but we started with protractors with the Q calling out the angle while PAX took turns calling out a 10-count all the way around the circle.  Rinse and repeat with LSF and then again while holding various plank positions (regular, chill cut, right arm up, etc.).  At Potts’ request we ended with Boat/Canoes with variations mixed in as well.  I’m sure I missed stuff but just know that everything was ab focused and there was a lot of mumble chatter regarding it.

Our third and final Q was none other than YHC himself, 16-bit:

Having received a text from Pikachu Wednesday morning about Qing the last 20 minutes of the workout didn’t leave YHC much time to plan.  I didn’t know how many people to expect but I did expect a fairly large group.  And I got that group.  I spent the night scouring the official exicon for new exercises that would accommodate a large group, took notes, allowed room for modification, and was satisfied.

Not yet breaking the previous Q’s circle the group started with Crowd Pleasers.  These consisted of an x:x ratio of merkins and groiners.  We started with 1:1 and worked our way up to 5:5 and then back down to 1:1.  These seemed to live up to their name and I look forward to incorporating them in to more workouts.

After this we moseyed around to the other side of the parking lot to make use of the curbs.  Admittedly things got a little messy here because the curbs weren’t equal and there was some confusion but I think, overall, it went well.  We started with inch worms.  Feet against the curb in full plank position PAX slowing inched their hands forward until they couldn’t reach any further and then inched their feet up until they were back in full plank postion.  Continue this until the other curb and then work back towards the other curb.

Next up was modified ascending curb crawls where we started with our feet on the curb and performed a derkin, bear crawled to the other curb and did another derkin. Bear crawl back to the originating curb to do 2 derkins, etc.  We did this until we did 3 and 3 because they sucked and it was hard.

The last exercise at the curbs were broken wheelbarrows.  PAX partnered up and wheelbarrowed from one curb to the other.  The broken part of it was that the partner holding the legs only held one leg.  Partners switched after they crossed the parking lot.  Each partner took two trips.  These also sucked.

Mosey back to the original circle location for our last exercise.  Someone thought it was time for Mary, but not quite yet.  The last exercise YHC had planned was a Circle Burp.  Per the exicon, everyone in the circle started chopping their feet while PAX around the circle called to do a burpee.  As fun as this sounded I don’t think anyone wanted to do 32 burpees so YHC modified and just called out when to do a burpee.  I don’t know how many we did but it wasn’t too many.  However, had I known I was going to get so much Jane Fonda related hate during Mary I might have just had us do burpees until time was out.

Mary:

Staying in our circle we started with Coolers.  These start as a side plank on your forearm and done IC.  On one we lifted our top leg up towards the sky, two brought it back down, three brought our top leg’s knee to our chest, and four took it back down.  10 each side.  Bring on all the Jane Fonda references.

Afterwards we went on to sleeping hillbillies and American Hammers.  I might have done more but honestly can’t find my notes or remember.  We ended with Happy Thanksgiving, aka Have a Nice Day.

Announcements:

Christmas party on the 14th, Frosty CSAUP on the 9th.

T-Claps (Recognition):

Aquaman and U.T.I.  for helping bring the pain in their own ways this morning.  I know, for myself, it was challenging planning a workout not knowing who else was Qing and what they were planning but it all came together nicely.  These guys did an outstanding job in helping everyone clear some waist line space for the impending feasts, especially Aquaman with all his gut busting ab exercises.

Prayer:

Our brother Wallaby is going through hard times right now, struggling with substance abuse.  He and his family could use our support so if you are able to help in any way I’m sure the family would appreciate it.  Hardy has the flu which is no fun ever but especially during a holiday.  Continued prayers as well for Quiver and his family.

 

I know I speak for my fellow Qs when I say that being chosen to have the opportunity to lead this workout was an immense honor.  I’m thankful for all of you on this day where we reflect on the blessings in our lives.  I count each and every one of you among them.

010000

Best L-E-F-T-O-V-E-R-S Ever!

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EC: Cupid, Katniss, Mookie, Pikachu, ShamWow, YHC.

Lots of anticipation in this workout: Who will take Yogurt’s place as site Q? Will Yogurt be able to stop cadence? Will there be dessert with these leftovers?

Warm Up: Long way to back of Hunt Center. SSH 50x. Started off LEFTOVERS with a round of Wings: Arm circles forward and back, hold ‘em; seal claps, hold ‘em; overhead claps, hold ‘em. OK, so I always forget to stop, so lots of laughs with the various counts. I think I nailed a few at 15!

The Workout:

L-E-F-T-O-V-E-R-S

L Lt. Dan ain’t got no legs. Squat plus lunge with each leg 10x x 2

E Everest over to the wooden steps. Lunge up two steps, full squat. Rinse and repeat

F Forest to Sea. You remember this one from CSAUP 2018. Bear crawl to middle of field, crab walk to end. Run back

T Tony Hawk Burpee. Burpee with 360 spin jump to finish. I think we were all stumbling to this one 10x, rinse and repeat other direction, just like Tony

O Outlaw. Recover on this one. Same as Boxcutter, but feet together. 10x clockwise, 10x counterclockwise

V Vacuum. Wheelbarrow out 10 steps, 5 derkins, backward wheelbarrow back to line. Rinse and repeat

E Empty wheelbarrow. Crab walk with partner holding legs. Up, back, switch, rinse, repeat

R Ranger Merkins together 20x, good form

S Surfer Merkin. What? Merkin with horizonal rolling 360 between. Yes, we got dirty!

Dessert: Needed more S, so we moseyed up to road behind Hunt Center for some SPRINTS!

Sprints to next light pole. Split PAX into two waves. Rinse and repeat 3x.

Mary: 6 minutes: Standard starting position 6 inch hold. Low slow flutter, box cutters, pickle pounders, more Out;aws, end with 1 minute 6-inch hold.

Announcements:

Time to turn my site Q over to PAX who is ready. When I offered Cletus to this PAX, he jumped on it, ready to lead. This PAX joined F3 in March 2019. Initial U-Turn runs were 10 min max pace over 3 miles. In the spring, remember him telling me he had a hard time getting over the fatigue at the 2-mile mark. Man, has he come a long way! Trained like crazy for HSHM and had a great finishing time. He’s grateful for all the supportive PAX along the way!

I’m proud to pass the turkey leg to Katniss!

Prayers: Our F3 brother struggling with addiction. Hardy (Florence’s son) has the flu, possibly spreading through family. Job (friend of Pikachu). Other spoken and unspoken.

With winter time coming up, keep eye out for PAX falling off workouts for whatever reason. Keep everyone engaged!

 

Week 1 Day 2

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EC: Dawgpound, Buford, Emeril, Pikachu
FNGs: Nope
Warm Up:

Onnit Kettlebell Warmup

The Workout:

Persist and Endure 1

Mary:

Onnit Kettlebell Cool Down

Announcements:

We are going to collect Toys for the Holly Springs Fire Department

T-Claps (Recognition):
Prayer:

All Pax traveling

R4TJ – Gorging on Turkey with the Family

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This Thanksgiving story is a true one.  The names have been changed to protect the innocent…

It’s that time of year again.  Time to be thankful, sit down with your family, make a side-dish, share a feast, and pass out on a couch to football.  You expect that Cousin Red has hosting responsibilities.  He always hosts… Out of nowhere he texts (doesn’t call) and asks me to host just the night before the big day.  I don’t have a plan, what will I make?  I realize Red has no idea who is coming or how many people I have to serve.

Frantically, I send out invitations and ask for RSVPs.  I get a few actual RSVPs – my brother Corey (big help when planning out the meal budget) and cousin Mark (you should see this guy clean-up after dinner).  Otherwise, lots of questions and comments from the peanut gallery. Stephen (always the match-maker at our get togethers) liked this picture I sent in the invitation but he’s not coming, Jaron (the cousin that think’s he’s some sort of comic book character) says he’ll send some of his high quality H2O but he isn’t coming, and my boy Olson says he has a Full House of his own to deal with…

I hope I make enough! … What if I make too much? … Do I have enough chairs? …  Who am I kidding we don’t sit at R4TJ.  Family! Am I Right?

EC: Nemo, Pikachu, UTI

My brother Andrew showed up unexpectedly.  I figured he might turn up on his way out of town but I just wasn’t sure.  As I stepped out to greet him, Chris shot by the door.  (I swear that guys moves like lightning).  The time I had set in the invitation for appetizers arrived so we got started, figured no one else would be coming.  2ish miles of EC was on the menu.  It was something I’d discovered long ago on a visit to Paradise City.  By the time we were done other guests had started to trickle in.

FNGs: Zilch – It would be nice if some of these guys had more friends to bring along to dinner.  The more the merrier I always say…

Warm Up:  Daisy Pickers, Frankensteins, Burpees (Thanks Katniss), Butt Kickers, High Knees

We got started with some light stretching.  Meals at R4TJ are no joke and you really need to stretch things out to make room.  Right as we got started, Brian tore into the driveway.  He said he’d planned on going to Jeff’s get together but put in the wrong address.  Since he was so close to my house… he just made himself at home… Oy!  We added a card table, threw a table cloth on it and let him join us.  It’s Thanksgiving after all and he brought a few cans for sides…

The Workout:

For those of us that came with an empty stomach and a hefty appetite.  YHC served a beautiful whole bird.  If you had to equate the amount of meat to a distance – I’d say it was about 5 miles of Turkey.  If you went back for more (like Chris did – More than a few times I might add – that guy can really dig in) you might get more like 10 miles out of that bird.  Truly a feast!

Guests seeking something on the lighter side opted for the neck and the dark meat.  Chad (we call him Rut – hunters like the gross stuff) was happy to deliver.  Such a long neck on this thing.  3 miles of meat (I know its strange but my family has always measured their meat in miles.)

Mary:  We didn’t invite her.  Always brings up politics at the table.  Gets Corey all bent out of shape.  She winds up drunk and things really get strange after that…  Not worth the hassle.

Announcements: Convergence tomorrow at Tiger Blood, 6AM.  Friendsgiving at M4Ls on Thursday, Frosty, Christmas Party, Oakwood 24, BRR registration opens soon, there was more and I hope its all on Slack.  With all the tryptophan and you just start getting sick of your family… It’s like Blah Blah Blah….

T-Claps (Recognition): These go to Josh and Brian – This was Kosher’s 3rd post in South Wake and he came out for 3 miles at R4TJ.  I’d say its a bit rare for our newcomers to show at R4TJ especially when running hasn’t been their thing recently.  Great work Kosher and welcome to the family.  Katniss delivered the goods, the canned goods that is!

Prayer: Mark lead us in prayer (again, strange family, prayers after the meal).  Great message from Corey about being mindful/grateful for what we have in our families.  Bring all 3Fs to your table this year.  Be great fathers, brothers, husbands, etc. as we always talk about.  Keep Quiver and family in your prayers.  Consider those

2nd F:  Once all the crazies left… Brian, Corey, Chris, Josh, and I (Jon) went over to Panera for some after-dinner coffee.