Tag Archive for: Pikachu

Mumble Mumble Mumble

/in /by

I arrived and Pickachu and Skidmark where finishing up EC.  Instead of staying Skidmark need to go home and hit the john.  Understandable.  He did make it to 2nd F.  This morning the workout was a bit less intense.  Working more on developing muscle.   Therefore there was a lot of mumble chatter.   Like a lot.  I stalled sweet.  There was no Salty Dawg today.

EC: Skidmark, Pikachu
FNGs: Nope
Warm Up:

Quick lap around the lot then it was time for teaching

5 Series with three different versions

Halo Series

  • Halo Alt
  • Halo Alt Reverse Lunge
  • Halo Alt Reverse Lunge with rotation

Figure 8 — Working on keeping the back upright. The shoulders back with a proud chest

  • High Figure 8 with Squat
  • Figure 8 to Hold
  • Figure 8 to Hold Reverse Lunge

Bridge Press

  • Bridge Press
  • Alternating Bridge Press also known and Boobity to the Boobity
  • Crush Alternating Bridge Pres

Swing

  • Swing Bell against Belly
  • Two Handed Swing
  • One Handed Swing

Push Press

  • Two Handed Press
  • Single Arm Press
  • Single Arm Press Reverse Lunge

The Workout:

Tabata workout with 20 seconds one 10 seconds off for 8 rounds. 30 seconds off between series. You picked the version of each exercise. We did 8 rounds of the same exercise before moving to then next.

Mary:

E2K
Toe Taps
Homer to Marge
Toe Taps
E2K

Announcements:

Frosty December 7th
Christmas Party somewhere over the rainbow December 14th

T-Claps (Recognition):

Pikachu for completing the Fritter. The leader board has been updated

Prayer:

Fritter Favorites

/in /by

I got asked to Q Thunder.  I was excited for it is a zero run workout and I didn’t have Kettlebells.   It allowed us to do some rock work and create some new exercises.  I asked some of the Fritter boys what are their favorite Chest, Back and Leg exercises.  This set the agenda, but I did modify them.  I cannot say how much having accountability in F3 makes F3 easier and enjoyable.  About a year ago part of my shield lock formed without me knowing what a shield lock was.   A couple of us gravitated to each other looking for hard workouts and pushing each other and holding each other accountable.  Just like this Q things are easier when you have a group of guys to depend on.

FNGs:  None
Warm Up:

Jog to the rock pile and circled up
Good Mornings
Fazio Arm Circles
Hillbillies
Imperial Walkers

Grab two small rocks you can hold in each hand.  Partner up and head to the Amphitheater.

The Workout:

3 Rounds of the Emeril Flow:
10 Fruity Peebles (This is  new exercise.  Emeril said T Merkins.  This is a modification of T Merkins with the rocks.  Staring with the rocks next to you hands in a plank position go down for the push up.  Do a hand release and grab the rocks.  Extend your arms out to the side.  Bring them back in and extend them  forward, in front of your head.  Bring the rocks back to their starting place.  Finish the pushup.  That my friends is a Fruity Peebles   — New Exercise

10 Goblet Squat Press (Emeril said Jump Squats, but with my achilles I’m not doing them)
10 E2K each side

3 Rounds of the Dumbo Flow:
10 Broke Back Derkins
10 Cliffhangers (Go to the edge of the Amphitheater  have your upper body hang over the edge. Do a big boy sit up)  — New Exercise

3 Rounds of Pablo Flow:
10 Bulgarian Split Squats Each Leg
7 Mickey Mouse Push ups
15 LBC

3 Rounds Dawgpound Flow:
5 Each Leg Front to Back Lunge Holding the rocks
20 Alternating Chest Press in Bridge Pose
Batwing with Ralphies
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Ralphies

Mary:

Staying at the amphitheater:

2 Rounds of
Homer to Marge  (Dumbo Favorite)
Midget Cookie Pouches
Toe Taps

Jog to the rock pile

Circle up for some light stretching

Announcements:

The Frosty is a coming!!!   Mark your calendars December 7th

T-Claps (Recognition):

Prayer:

All pax health
All unspoken prayers

Hallelujah Suicides

/in , /by

Had 5 strong PAX put in in hard work this morning at Disney. We all definitely got our money’s worth.

FNGs: None

EC: 187, Pikachu

Warm Up: Lap, 10 burpees OYO, toe touch (10 second count x 2), daisy pickers x 11, SSH IC x 31, good mornings x 11

The Workout: Hallelujah Suicides…

YHC had PAX lineup on one end of the soccer field for suicide ladders. Running from line to line was done with arms lifted overhead, hallelujah style. Each time we reached a line we did an exercise increasing in reps each line. At each return to the start line we did 3 burpees. Once you got to the far side of the field, 50 mountain climbers and hold plank for 6. We did 3 rounds, up and back for each round, of the following exercises:

Round 1: Peeping lipsticks x 5, merkins x 10, monkey humpers x 15 (repeat)

Round 2: Squat jumps x 5, diamond merkins x 10, Lunges x 15 each leg (repeat)

Round 3: Happy jacks x 5, Wide-Arm merkins x 10, squats x 15 (repeat)

Ended with a cool down lap.

Mary: LBCs x 31 IC

Announcements: Dec 7 CASUP, see slack/facebook for upcoming events

T-Claps (Recognition):

Prayer: Deadbolt took us out.

Clear Sky

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Wide range of ages for a Murph tonight, Pax ages 10, 29 and 53.  No EC, Standard Murph, no modifications.  Great weather under the starts and a clear sky.

Warm Up:  Run 1 mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Announcements:  CSAUP Dec-7, Christmas party Dec-14

Prayer:  Gratitude and Guidance

High Intensity Boot Camp

/in /by

YHC signed up to Q Paradise City with every intention of helping it earn its High Intensity Boot Camp badge and possible setting a distance record for the AO in the process.

Ran over to arrive at 0515 to see some ECers out there – Yogurt, Pablo, Emeril, Dawgpound, Buford, and YHC rolled out a minute late (something about waiting for Dawgpound) and got some bonus miles in.

Come show time it was clear we were going to be an intimate 8 today. 0545 came around and we were off.

FNGs: None
Warm Up:

Mosey to the ticket booth, circle up in squat hold for x10 IC Smuf Jacks

Mosey to opposite corner of park for x10 windmill IC

Mosey back to basketball court for x10 reverse merkins
The Workout:

Mosey to the bottom of the ramp. Pax were promised getting to visualize finishing HS Half in a few weeks so we spent some quality time on the ramp.

First stop – run from the concrete/asphalt change to the 1st foul ball market, do 5 star jumps, then back. Next trip up go to the 2nd market. Repeat all the way through the 5 markers.

Pax then picked up the 6 and assembled for an indian run counterclockwise around the park. We stopped at the corner opposite the bottom of the ramp for 10x Frankenstein’s and then continued our indian run back to the bottom of the ramp. During this portion pax were instructed to come up with a workout for our next set of  ramp repeats, but they were warned that if they were easy we would be doing ramp runs based on lightpoles (13 of them) instead of foul ball markers.

Dawgpound request t-merkins (hand release with shoulder blades pinched at the top) and YHC decided those were challenging enough to do at foul ball markers, so we repeated the last ramp repeats but with t-merkins instead.

Pax then assembled for an indian run clockwise around the park. We stopped at the opposite corner for imperial walkers x10 IC. We then stopped again at the guard rail for russian dips x10 IC at the request of Emeril (YHC aims to please when reasonable). We finished the indian run to the bottom of the ramp and YHC asked Yogurt if he wanted foul ball marker or light pole repeats – Yogurt selected light poles (of course – there’s a reason YHC picked him to choose!) and YHC selected squats to go with that. So we did ramp repeats to each light pole with 3x squats at each stop.

This was great, but it took quite a while. YHC got so focused trying to keep up with Snap that I noticed rather suddenly that we had only 4 minutes left. YHC called for pax to come down on their next ramp repeat and head to the basketball courts for mary – apparently this was not well received as most pax finished out the last set and took their time to the basketball court. Blaming that one on not enough blood left in the brain to understand what “stay at the bottom” means.

Mary:

Freddier Mercury x10 IC

Homer to Marge – x5 IC per leg

Pidgeon pose – x10 per leg (at the request of Emeril)
Announcements:

Frosty CSAUP December 7th – sign up:

Christmas party December 14th – location is being confirmed

After this workout the web team decided Paradise City had earned its High Intensity (Running) Boot Camp designation and that is now reflected on the website. Should help us not kill an FNG.
T-Claps (Recognition):

Snap for properly dusting YHC on the last ramp repeat. Dude is for real fast.
Prayer:

Pablo’s mom going to doctor today

Emeril’s wife is picking up his parents this weekend for them to move down/in with them

We’re not coordinated enough for that

/in , /by

FNGs: None – but return of cotter Sputnik from Raleigh who had been 2 years since his last post and now resides in the springs. Welcome back!

Warm Up:

Breakdancer x10 IC
Tappy taps x10 IC
Good morning x10 IC
Mosey lap around lot
Frankenstein kicks
But kickers

The Workout:

Circle up for pass the bell – 50lb bell gets passed around a tight circl with pax in squat hold. When the bell gets to you you overhead press it once. We went counter clock wise.

Parnter up based on kettle bell weight and mosey to the end of the parking lot with one bell per pair

Modified beep test
Start at end of lot
Partner 1 does KB swings
Partner 2 sprints to end of lot and back
Swap and repeat
First round – 80% max speed (your partner’s swings should give you a judgement on if you’re speeding up as we keep going)
5x Yurpees – thank Emeril for digging this one out of the exicon. It’s a burpee with a clap merkin at the bottom and two tuck jumps at the top instead of the jump clap

Repeato sprints – second round 90% speed
3x Yurpees
Plank hold IC x20
Third round – 100% speed

Circle up for pass the bell again – this time clock wise

Mosey down to amphitheater with one bell per pair (apparently some confusion here…..)
Drop bells on amphitheater and get into the grass for an experiment

Groups of 3 – barrel rolls while chopping feet. This went very poorly. Emeril almost took Dawgpound out at the knees in our group. Some groups were too chicken to get grass on them. Either way, this one can go away to never come back. As Dawgpound said later “we aren’t coordinated enough for that”.

Back into groups of 2
Partner 1 does bttw
Partner 2 does 10x turkish getups.
Swap and repeat. There was some modifying here to sets of 5 getups at a time. Modify as needed.

People’s chair while waiting for the six.

Repeato turkish getups and bttw going to 6 getups this time

Mosey back to parking lot with instructions to get the heart rate back down

Circle up for pass the bell – 2 loops both directions

Thunderstruck – side straddle hop during the song, burpee every time you hear thunder or thunderstruck
Mary:

All holds 10s
Plank
One arm up plank (once each arm)
One leg up plank (once each leg)
Same side arm and leg up (once each side)
Yoga
Runner’s pose
Pidgeon pose
HAND (Have A Nice Day)
Announcements:

See slack/FB.

New Kettlebell AO starting Monday in Fuquay – same site as Mutiny.
T-Claps (Recognition):

Sputnik for getting back into the gloom!
Prayer:

Scout’s family. Dauber’s daughter and all other HS seniors figuring out their path forward.

Alphabet Soup

/in /by

FNGs: Swiss Miss

Warm Up: Merkins, SSH, Imperial Walkers, Good Mornings

The Workout:  PAX jogged down from the tennis courts for a quick warmup in front of the amphitheater.  From there we took the amphitheater concrete for a name game workout.   This workout was one of my favorite Thunder workouts led by John Deere.  Small change was made to the workout in that for more popular letters I added an additional exercise so we didn’t over utilize one exercise.  We picked a PAX Member and then worked thru the exercises that spelt their name.  We made it thru all the PAX with some slight modification.  Only spelt Yellow for Yellow Cake and Midget for Midget for Life.

 

A– Choose your own Ab Exercise                               N-Nipplers or Nolan Ryan

B– Burpee or Balls to Wall                                          O-One Leg Burpee or OYO Exercise

C– Carolina Dry Dock or Chilly Jacks                       P-Patty Cake Merkin(team)

D- Derkin or Dips                                                          Q-Q Choice

E- E2K (Mary) or Escalator (stepups)                       R-Reverse Crunch or Russian Dips

F- Fire Drill or Flutter Kicks                                        S-SSH or Smurf Jacks

G-Goofball or Guantanamo                                         T-Turkish Get Up or T Merkin

H- Hand Release Merkin or Homer 2M                   U-Up Downs

I-Iron Hulk or Imperial Walker                                 V-Van Goghda

J-Jump Squat                                                                 W- War Hammer

K-KNerkin – Knuckler Merkin                                   X-X’s and O’s

L-LBFC’s                                                                         Y-Yurpee

M-Monkey Humpers or Mountain Climber            Z-Zombie Walk – Lunge Walk over long area

 

Mary:  We did core work throughout the workout and didn’t have any additional time for Mary.

Announcements: Same stuff we’ve announced all week and on slack

T-Claps (Recognition): N/A

Prayer: Family of girl that was hit by a car.  Some others that I forgot because i’m writing this 2 days later.

There’s a F3 name for that!

/in , /by

EC: Emeril, Pablo, Pikachu, 187

FNGs: None

Warm Up: SSH ICx20, Arm Circles F/R ICx10, Seal claps ICx10, Moroccan Nightclubs ICx10, Overhead claps ICx10, Imperial Walkers ICx10

The Workout: Mosey to the Abyss for a “Not so Lazy” Dora. Partner up. Both partners go to the bottom of the stairs for 10 jump squats and then back to the top. Partners do 100 merkins switching every 10 with plank hold when you aren’t doing merkins. Back to the bottom for more jump squats. At the top again partners do 200 WWIIs switching every 20 with 6″ hold when not doing WWIIs. Another trip to the bottom with jump squats. Partners finish with 300 squats alternating every 30 with squat hold while waiting. Finish at the abyss with a 4th trip to the bottom with jump squats and back to the top. PAX did American Hammers waiting on the six.

Indian run to Holly Springs Elementary School for a set of 20 Russian Dips, 20 Balls to the Wall and 20 People’s Chair (not the be referred to as Wall Sits!!!). All were done in cadence with a total of 2 sets. Mosey back to the parking lot at the soccer field.

Mary is nowhere to be found so we finish on the soccer field. Pax do Up Downs (quick feet in place and drop to your stomach on ‘down’) for the remaining 3-4 minutes. There was mumble chatter about this having another name but it was never determined and YHC didn’t care enough to check the Lexicon.

Mary: Up Downs

Announcements: CSAUP, GoRuck, Holiday party… check the interwebs for the details

T-Claps (Recognition): Way to show up and kill it Mookie! Over half the PAX were at Thunder last night and a quick turn this morning.

Prayer: Addiction, Transitions (Moving), Relationships.

Men, take a moment to listen the the F3 Mistress podcast. It’s a well needed reminder that we must always keep our concentrica in check. Don’t commit relationship malpractice by putting other things aside for F3.

Thanks for the opportunity to lead you men. I’ll try to do better next time!

POTS Virgin Q

/in /by

13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history).  Very little mumblechatter at this one…..

FNGs: None in sight, unless you count Dauber making his TBD debut.

Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.

The Workout:

  1. 4 Corners around the parking lot:

1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).

2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).

3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).

4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.

Squat hold for the six at end of every round.

  1. Moseyed to Picnic Pavilion, paired up;

1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.

Mary:  Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others.  Just when we thought it was over, POTS added more burpees for good measure.
Announcements:  Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event.   DoubleD took us out.

Buckets of Fun

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YHC arrived a few minutes early to set-up. A quick mosey to the loading dock and filled up buckets with rocks for later and returned to find Axe. 187 shows up and we’re off for EC. 187 said he was going to push his pace on the EC route and off he went. Axe and I saw him back at the flag where he was showing off his shiny crown to Pikachu. 0530 hit and YHC gave a quick disclaimer for FNG Matt and we were off. YHC misspoke during the disclaimer and told him to modify and not hurt us. Turns out this was accurate as he is a martial arts instructor in his spare time.

EC: 187, Axe, Warbucks

FNGs: Welcome FNG Who Dat

Warm Up:
A 10 foot mosey and circled up for:
SSHx25 IC
Imperial walkers x10 IC
Hillbillies x10 IC
Windmill x10 IC
Squats x10 OMD

The Workout:
Mosey to bank lot
Thang 1:
ATMs
Alternating shoulder taps x10
Tempo Merkins x10
Merkins x10
Lap around bank.

2 rounds were done and shoulders were burning, so we mosey’d over to the loading dock.

Thang 2:
Bucket BOMBS
PAX split into 2 groups (3 and 4).
Group 1 grabbed a heavy rock filled bucket and carried it around Jiffy Lube while Group 2 worked through BOMBS exercises. We started at 10 for round 1, decreasing 1 rep each round down to 5.
Burpees
Overhead claps
Mtn climbers
Big boy sit-ups
Squats

Rocks were returned and we headed to the guardrail behind JL.

Thang 3:
Buckets of fun
Staying in groups, Group 1 does AMRAP of exercise while Group 2 carried a bucket in front with straight arms around jiffy lube / flapjack until done.

Round 1 dips
Round 2 homer to marge
Round 3 pickle pounders

Mary:
6 inch hold for the 6 and while Deadbolt and Potts talked trucks. DB really likes how the Toyota back glass rolls all the way down… Now for Mary.
LSF x20
LBC x20
Homer to marge x20 + R/L until time

Announcements:
SW Frosty CSAUP on 12/7, F3 SW Christmas party 12/14 – location TBD (not Womble), Potts VQ at TBD tomorrow, 13.1 mile insomnia EC prior to U-Turn Saturday, 0330 launch – PIkachu and Mookie are responsible for this…

T-Claps (Recognition):
Potts for his VQ tomorrow. Get out and support him!
187 for the Cobra EC crown. That dude is fast!

Prayer:
Shredder, plane crash in Umstead

YHC took us out