Tag Archive for: Pikachu

Not sure why we’re running at a Boot Camp.

/in /by

As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout.  Bit of mumble chatter related to having to only run.  Moby was ready to get back in Bluehens car.   I plan to try to grab one Q a week and work on running for the HSHM.  Today’s workout would be track focused and negative splits.

FNGs: None

EC: Pikachu, The Natural

Warm Up: SSH, Hillbillies, Good Mornings, Windmills

The Workout: Jog down to the track.  Partner up, like speed.   Go in opposite directions when you meet x25 Core Exercises in cadence.  Every lap speed up.

Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon

Announcements: See Slack

T-Claps (Recognition):   Dumbo’s shooting star

Prayer:  Bernie and his family

Decisions…Decisions..

/in /by

For this morning’s edition of AGS, YHC sent a pre-blast full of options, which included a 5mi EC at 5am, a 6mi Main Event (complete with a Rucking Option) starting at 6am. On Sunday’s its usually a rest day for most PAX, but in late September, it becomes a redemption opportunity for those that missed U-Turn or for some, it’s an opportunity to catch up on mileage. I like to think its an opportunity to start the week off right, exchange some quality mumble, and provide some accountability. The best part about this AO is the PAX that show up. You just never know who is gonna roll in that parking lot every week. The lineup has its usual suspects with some becoming regulars, but for the most part, there are always a few surprises.

For the 5am installment, as planned both LED and Fonzie are parked and ready for their 5 (onto 7 miles). Planted the flag and as I walk back to the car for a last swig of Gatorade, headlights hit my backside. Turn around to find Maybelline, who is gonna keep me honest this morning. As I greet him, I ask, “are you getting 10-11mi today?” He replies with, “We’ll see how I feel.”

Confirmed with LED, Fonzie, and Maybelline my planned 5.0 mi route. We’d go down and up Stinson, right on Bass Lake, left on Salem Ridge, left on Linksland, left on Holly Springs Rd. Follow HS Road all the way to Raleigh St. and then back onto Stinson to the Womble tennis lot. Hills- yes, but not as many had we gone in the opposite direction. YHC and PAX proceed on the route until about a mile in. YHC is now finding it more difficult to just get up and run, now finding the importance of the need to stretch to be a necessity. For that reason, YHC held up at mile 1 feeling the back starting to stiffen up and proceeded back to the lot for some much needed stretching. Maybelline has seen the route several times and had taken the lead with LED and Fonzie to ensure they were following the route as it was drawn up.

As I walked back and proceeded to the soccer fields, a faint glow was seen in the distance. A light up vest in the pitch dark, cruising a a steady speed. Maybe Pikachu, maybe not..As 5:45am approached, Maybelline, LED, and Fonzie returned soaked. The humidity was thick this morning and was suffocating at times. LED and Fonzie proceeded forward for there final 2 miles, with Maybelline circling around the lot to get his even 5mi’s.

At that point, the 6am crew was starting to roll in. Dauber- with ruck sack, Boy George- with a breathtaker. For the 3rd week straight, a Master Shake appearance, followed by Forceps. Nemo rolling in early and then another surprise of the morning….Double D? Yep- he was there. H1N1 pulled in and then a sweaty Pikachu looking to get some extra miles with PAX. And then from the shadows emerges Yogurt for a solid 13 PAX.

6am hits and started off with the following warm-up

Warm Up: light mosey around the lot. Circle up for Imperial Walkers X12, Hillbillies X12, Good Mornings X12….”wait, why is he giving us 12 counts?” Yogurt knew why and offered that he may merlot if the Brady 12 count continued.. broke the circle and continued a light jog to the other side of the lot, with Frankensteins on the return, alternating lunge walks and butt kickers, which then morphed into a set of carioca. Circled back up for Fazio Arm Circles 10F\10B, but continued with a final set of Prison Squats X12. Squat hold while explaining the running route. Dauber and Boy George already had their rucking route solidified. Later learned it was 3.25mi filled with 4 dozen frogs and quality mumblechatter.

As YHC explained the route, LED and Fonzie had just finished up their 7 mi run and would proceed with COT following the running route description.
The Workout:

For this morning’s Main Event, we’d peel out of the lot heading left onto Stinson and then a right on Raleigh all the way to Earp St. At Earp, we’d proceed right to Bass Lake and then all the way down to the lake. When we reached the lake, we’d proceed straight up the Bass Lake killer hill and do a semi-circle around the lake and back onto the greenway until we emerge adjacent to the baseball fields. From there, PAX would proceed down Grigsby and then a right on Stinson back to the lot.

Strong paces by the lead PAX, H1N1, Maybelline (who apparently was feeling good 10mi run today!), Yogurt, Pikachu, Nemo, and Double D. Later discovered that there was a slight misinterpretation of the route and were short changed by missing the Bass Lake Killer hill. No worries though as all PAX got their 5-6mi monies worth this morning. It is also important to note another improved run by Master Shake and Forceps, who decided 5-6 miles wasn’t enough. He wanted 7 and that’s what he got. Also big shout out to Nemo, who reached 100mi mark for the 3rd consecutive month.  Great work by all this morning!

Mary: Stretches OYO
Announcements: F3 Family Cookout.
T-Claps (Recognition): Nemo 100mi mark reached for 3rd consecutive month. Maybelline and Pikachu getting 10 and 15 miles within the stale fart humidity this morning. All PAX making this morning count despite the unfavorable running conditions.
Prayer: Pikachu’s friend Josh, who’s grandmother is challenged with health issues. YHC took us out.

Welcome DOA

/in /by

5 HIMs at GP this morning including an FNG!

FNGs:  DOA (See COT below)

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Willy Mays Hays, 20 ct Fozzie Arm Circles

The Workout: Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (at least that was the intent but of course with Pikachu and Doc on the scene the count went rouge)

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

Swap out rocks with boulders and mosey to parking lot.

4 sets of Bench press and Windshield Wipers

Return the rocks and mosey to the playground

Aik’n Arms & Abs using face cards (10s)

  • 40 Merkins
  • 20 3 ct American Hammers
  • 30 Dips
  • 20 Rocky’s
  • 30 ct Mountain Climbers
  • 20 3 ct Lunges
  • 30 Plank Jacks
  • 30 ct Chilcutt Planks

Mary w/ Dice:

PAX take turns roll two dice to get rep count and pick an exercise:

  • Mountain Climbers
  • Plank Jacks
  • SSH
  • 11 grueling Absolutions (thanks Doc)

COT:  FNG Andrew AKA DOA came across the F3Southwake website during an internet search for workout groups. DOA did a great job keeping up with us but it took a toll as he was unable to stand or even sit during COT.  While on his back (Happy Days pose), he shared he was in the Airforce and currently works as an electrician and has a wife and young child.   Maverick and Goose where thrown out as well as an obscure reference to an electrician with the same name as the company he works for but YHC felt that was too obvious and blessed him with DOA. 

Announcements: F3 Picnic on Oct 12th. Sign up using the sheet so we don’t all bring mac n ‘cheese. UTI raising money for

Prayer Requests: Prayers for  DOA’s wife who lost a parent recently, Noahs arc’s wife for healing.

YHC took us out.

One More Disney Day

/in , /by

Second time Q’ing at Disney pulled up to only one car in the parking lot, but eventually, we had 2 more Pax so Off we went

FNGs: None
Warm-Up: Ran over to the baseball field parking lot for 16 SSH, 15 Imperial Walkers, 10 Merkins, 10 Sir Fazio Arm Circles Forward and BackWard, 10 Good Morning
The Workout: Moseyed over to the high school parking log.

          Thang 1: 4 Corners with 10 Reps of Merkins, Prisoner Squats, LBC and Mountain Climbers, 5 times around for 50 of each.

          Thang 2: 2 sets of 7’s on the hill  Star Jumps and Hillbillies (in cadence) then Sumo Squats and Wide Grip Merkins

Mary:  Mosey to the Flag for Circle of Mary including Freddy Mercuries, Homer to Marge,  Burpies, American Jammers, 6 Inches, Low Slow Flutters and Have a nice day

COT:
   Count-a-rama:  4
   Name-a-rama: 3 Meh 1 Hate
Announcements: Carpex Oddesy Oct 5th, South Wake Picnic Oct 12th
Prayer: Family who are traveling,  Noah’s ark M.

NMS: Small Groups are fun, my days are always better when they start with an F3 Workout.

That’s one ugly coyote

/in , /by

Solid TBD beat down by @Double D this morning.  @Doc – still recovering – is pinch hitting on this backblast and will no doubt miss some details, but let’s roll.

First nice cool morning of fall.  13 HIMs gathered, waited patiently until 5:30 for The Natural (HC – must’ve had a flat on the way over), then got busy.

FNGs: Yes!  Welcome @Felix, son of @Sprinkler

Warm Up: Smurf jacks (knew he was serious when this was his opener), Moroccan Night Clubs, Imperial Walkers, Fazio Arm Circles, Hillbillies, Burpees, Brokeback Durkins, probably other things.

The Workout: DD kept us moving.  To the best of my recollection:
Stage 1: Four corners at the tennis court.  Corner 1: 5 burpees, Corner 2: 10 hand-release merkins, Corner 3: 15 star jumps, Corner 4: 20 prisoner squats.  Bear crawl between each station.
Stage 2: Mosey to picnic tables beside Hunt Center for Coyote Ugly (wheelbarrow pushups on the ground, on the bench, and on the table, hand-walking up and back down each time).  Rinse and repeat.
Stage 3: Mosey to grassy hill of pain.  Crawl bear down, bear crawl up stairs.  Repeat in reverse direction.
Stage 4: Typewriters on the fence, with multiple sets of merkins
Stage 5: Burpees
Stage 6: BTTW with Australian mountain climbers
Stage 7: People’s chair with wonderbras
Stage 8: Partner wheelbarrow up and down steps
Stage 9: Mosey to shelter for 20 irkins, derkins and dips
Stages 10, 11, 12…..Various and sundry other painful things that I’m forgetting or have intentionally shuffled to my subconscious

Mary: LBCs, pickle pounders, other abdominal exercises

Announcements: See Slack and FB.  The Natural continues our theme month at TBD next week

T-Claps (Recognition): Welcome Felix

Prayer: Many spoken and unspoken

Norm’s Send Off

/in /by

Norm is on his way down to South Carolina for National Guard Boot Camp
Before he left he Q’d The Nutracker this morning

 

FNGs:none
Warm Up:

SSH x 20

Sir Fasio Arm Circles 10 Forward 10 Backward

The Goodmorning x 10

Frankenstein x 20

Daisy Pickers x 15
The Workout:

Mosey to Rovisys on the way – Erkins x 15         Durkins x 15     Dips x 15

3 rounds of Merkins x 15 , run up the hill(some raced Pikachu), WWII’s x 15      mosey to handrails, Pax bridge handrails with pax bear crawling under to bottom

Mosey back with stops for low slow flutter x 20,   LBC x 20,    american hammers x20
Mary:
Announcements: Picnic—everyone bring mac and cheese
T-Claps (Recognition):
Prayer: Norm and his boot camp

Sept-14 Murph

/in , /by

Pax of 3 for a Murph this evening.  My 10 year old son (Foul Ball) joined us for his first Murph workout.  I was surprised by how many pull-ups he could do, only modifying slightly.

FNGs: None

Warm Up: Run 1 mile

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

Mary: Run 1 mile

Announcements:  Harris lake picnic Oct-12

Prayer: Gratitude and healing

9/11 Stair Climb

/in , /by

At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

Kickoff to Football Season

/in , /by

Swish and I had hoped to utilize the soccer facilities but there was already a lot of action there by 9 am so we opted to move to the open field south of the creek that is adjacent to the playground.  With only a few minutes until 9, Shimmer asked if anyone is coming and shortly after I hear Swish say “There is Pikachu!” Soon we see Pikachu emerge (no yellow suit today) with shovel flag in hand, and a little ways behind him is 16-bit and Shamwow! with their 2.0’s. Looks like we have enough for a game! We throw the football for a little bit, 9:00 hits and off we go for a short mosey toward the softball fields, through the overflow parking area, across the bridge by the playground, and back to where we started by the tennis courts. We circle up and squat hold for the 6 back at the flag and then move into warm up exercises…

FNGs: Not this morning.

Warm Up:   Swish and I decided on a 14 count for each of the following: SSH, Squats, Imperial Walkers, Hillbillies, Daisy Pickers, and Goof Balls. All exercises in cadence. Swish and I alternated leading the exercises and there was some mumblechatter of how Swish had his cadence on point. Shamwow! asked if we had practiced the night before, I said we went over cadence but are winging the exercises.

Now that we were all warmed up, YHC and Swish instructed PAX to mosey over to our designated field for some drills. Pikachu grabbed the shovel flag, I grabbed the cones and jerseys and we mosey over to the field. We reach the field and I realize I had forgot to bring the flags. I ask Swish to mosey back to grab them as I get the cones set up for the first exercise.

1st Drill- Agility and Speed

We split the PAX into 2 somewhat even teams and each member ran the drill in the image below. After the team member ran through all of the cones, they would tag the next person in line and they would rinse and repeat. The first team with all members through the cones won and the losing team had to do 5 burpees OYO. After a very close race, the winning team decided to join the losing team with the 5 burpess OYO. Completed 2 rounds before moving to the next exercise.

 

 

 

 

 

2nd Drill- Human Domino

Split the PAX into two groups as YHC and Swish set up cones to mark the distance of the exercise. Groups of 2 from each line would go against each other to see who could get to the end and run back to the line to tag the next group of two. The first person would lay on the ground on their stomach, the second person would hop over them and then lay on their stomach, rinse and repeat until reaching the next set of cones, jump up and run back to the line and tag the next group of 2. The first team with everyone finished won, the losers had to do 5 burpees OYO. Again, the winning team joined the losing team for the 5 burpees OYO.

Scrimmage!

A very competitive game that started off with some confusion on which team Shimmer was on. She had red flags on but was over with the yellow team. Pikachu tells her that it looks like there is an issue with the teams and she says looks like we have an issue with a beard! Shots fired! We all laughed and the game began. The score went back and forth with a few goal line stands by way of some stellar defense! Swish had 2 picks and Pikachu had a long run and put the moves on everyone. The game was won by the yellow team by a last minute long run by McNugget!

Mary: Mosey back to the tennis courts for PAX count of 11 and Name-o-Rama. As we are getting close to the flag, Linedrive comes running up to YHC and says “I am running faster than Pikachu” Shots fired again!

Announcements:  F3 Family Picnic October 12th. Check Slack and Facebook.

T-Claps (Recognition): All of the 2.0’s for playing a great game and having fun! All PAX for making it to the workout. Shamwow! for rucking his 2.0 Hitchhike for the entire workout!

Prayer: Injured PAX, unspoken

YHC took us out. It was an honor to lead and a great time playing flag football!

Ice cream was a bad idea…

/in , /by

FNGs: none
Warm Up: Standard warm up loop around town hall, the church and back.
SSH x 20 (ShamWow and Aquaman stopped by for a couple), Windmills x 10, Imperial Walkers / Hill Billies x 10 each, Daisy Pickers x 10
The Workout: Everyone grabbed a rock and met at the amphitheater for the start of a two-sided (of the library) workout.
Side 1:

  • single leg row x 10 each side
  • ground pounders x 10
  • burpee, with rock, with a curl at the end x 10

jog around to…
Side 2:

  • yoga squat (squat, then pivot at knees and back to squat, then stand up) x 10
  • lunge to other side of the parking lot
  • side lunges x 10

We did this for three rounds. On the last leg, YHC found himself… moved to take care of some business while everyone completed their lunges. Returned rocks and mosied back for Mary.
Mary: Plank for 10 count, raise arm for 10 count, repeat for other side. Pickle pounders x 15, Homer to Marge x 15, LBCs x 15, WWIIs x 15, American Hammers x 15
Announcements: F3 South Wake picnic Oct 12th at Harris Lake. Details and signup sheet on Slack.
Prayer: Noah’s Ark’s wife for continued healing. Gilligan for healing after surgery. Those traveling this month. Remembering those that have put their life on the line protecting everyone, some of whom have lost their lives in past months of September (thank you Chips). Praises for health and fitness by way of F3.