Tag Archive for: Pikachu

Shield Lock Challenge

/in /by

23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

Nutcrusher boulder

/in /by

FNGs: None, but YHC did name Pikachu’s boulder the nutcrusher.

5 HIMs posted – YHC arrived 2 minutes before the start after having driven to Womble Park (still waking up). PacMan was already in the lot followed by Noah’s Ark.  PAX circled up for an on time start as Pikachu and Cupid rolled in.     

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 15 Windmills, 10 Emperial Walkers, 10 Hillbillies, 20 SSH

The Workout

Mosey to the wall of pain

2 sets of 30 Ct Ascending Testicles and 2 sets of ~50 ct wall sits. We learned Noah’s Ark doesn’t know the number 10 in Spanish and Cupid decided to play Doc in his absence. 

Mosey to the Rock Pile (Rotate rocks b/w sets). Pikachu decided to pick up a curling nutcrusher of a boulder.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (YHC demonstrated proper technique – it’s a squat, not a dead lift)

Move it up to the parking lot for 4 sets Rock Press; 4 sets of 10 Rock Windshield Wipers

Return the Rocks and mosey to the playground

Aik’n Abs

  • 15 American Hammers
  • 30 ct 6 inches
  • 10 Rockies
  • 30 ct Chilcutt planks

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 10 Derkins
  • 30 Dips

Aik’n Legs (mubble chatter ensued regarding moistness of the ground)

  • 20 3 ct Step ups (alternating legs)
  • 20 3 ct Lunges
  • 15 3 ct High Knees
  • 10 3 ct Split Jacks
  • 20 SSH
  • 10 Plank Jacks

Ended the workout with 4 sets of ~5 ct Boat Canoes which Cupid modified into Boat Stirrups.  

Announcements:  Megan Smiles Charity Event was a huge success, Banana Seat’s Paddle Board Q next Saturday, BRR training ongoing throughout the day and evening.

Prayer Requests:  Prayers for Noah’s and Pikachu’s Ms as they recover,  brothers dealing with injuries (ie John Deere, Shredder),  Double D and his family, Forceps’ move and house closing to go smoothly.

YHC took us out.

Post workout chatter as YHC welcomed Pac-Man to GP incorrectly assuming it was his first visit to GP. Discussion around designating more AOs as limited/no running workouts.  I learned this week on two separate occasions that the designation of bootcamp no matter what city you are in may mean 3+ miles of running.  

Cave Man Workout

/in /by

ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

10 for 11’s

/in /by

The temp this was much cooler and a lot more humid than the Mojave Desert where YHC has been the last couple of weeks!

There wasn’t a lot of time to get super creative and come up with an elaborate plan for the workout this morning, so YHC kept it super simple. The goal was to get through as many “11’s” as possible, using one rock exercise and one standard exercise. We almost made it through 3 full rounds. Not bad but we might have to try again sometime in the not too distant future.

YHC is honored to have the opportunity to lead you HIM this morning. Thanks for participating and giving a solid effort out there in the gloom! We help make each other stronger – and we work out too.

Also – we had a good Q Source discussion on accountability at Shooting for the Star(bucks) over some brewed beverages. Good to have Aquaman join us this week – in addition to Pikachu and Wiggly.

FNGs:
Maybe next time

Warm Up:
Mosey around the parking lot to the back parking lot and circle up…
SSH x 20 IC
Sir Fazio Arm Circles x 10 forward IC / x 10 reverse IC
Hillbillies x 10 IC
Imperial Walkers x 10 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC

The Workout:
Grab a rock and bring on the 11’s – first exercise each round using the rock, next exercise without the rock. PAX had the opportunity to choose the exercise…

Round 1: Curls for the girls / Merkins
Round 2: WW2 (with the rock) / Squats
Round 3: Ground Pounders / Frankensteins — had to cut short for time. So close!

Mary:
Box Cutters x 15 IC
American Hammers x 15 IC
Freddie Mercury x 15 IC
Heel Taps x 15 IC
Have A Nice Day

Announcements:
– See Slack and FB

T-Claps (Recognition):
– Huge thanks to all who helped with the Meg’s Smile Golf Tournament – lots of money has been raised so far and still more coming in. F3 South Wake has been asked to consider possibly sponsoring a hole at the tournament next year. Good work!
– Shout out to those who did EC and ran to Oak View from 12 Oaks.
– Also T-Claps to Aquaman, Pikachu, and Wiggly for doing Q-Source at Starbucks after the workout.

Prayer:
– Shredder’s continued recovery
– Crablegs
– Family and friends of firefighter that died in FV
– Family and friends of runner that was killed in FV

So… I borrowed this recipe from Emeril…

/in /by

ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

Image result for verklempt

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.

“Hey, What running club are you guys with?”….something something something…

/in /by

FNGs: Not this time
Warm Up: 20 SSH, 15 Frankenstein, Next exercise….10 The Windmill (YHC brainfart holding hands over his head on remembering Imperial Walkers), 187 – “I’m laughing because the Q forgot Imperial Walkers”, 10 IMPERIAL WALKERS. Let’s get to it.
The Workout: EC: Well there was a bunch…. Old U-Turn 5: Warbucks, U.T.I, Cupid, Pikachu, Browns to the Superbowl – 3?: Lipstick . 2.5: Aquaman, 2: ShamWow!, Webex, Dahmer, Sparty. I’m pretty sure there were others out there….Let me know who and I’ll update.   Thanks all those picking up the 6 today. I think there was about 10+ PAX who turned near the movie theater and then over and over again – some logging more than 7 miles on the turns…That’s awesome.

Mary: She was left waiting
Announcements: BRR Training runs – Skidmark posted routes and sign-ups in Slack. Crablegs – follow HIM on social media.
T-Claps (Recognition): All those EC’rs out there today. Starbucks lady made a comment: “you guys are all over town today”
Prayer: YHC took us out.

Groundpounder Backblast- The Rock is my Friend

/in /by

Pax of 8 showed up for some fun in the sun on a humid Saturday morning. Pikachu, Dauber, Doc, Pac-Man, Lipstick(W/Breathtaker) Cupid 8-Bit and Breach on the Q

FNGs: None

Warm-Up: Started with a light jog around the pond and circle up for 22 counts of SSH, Imperial Walkers, Prisoner squats, Pickers, and Frankensteins

The Workout: The workout started like any normal workout with a traveling Merkin session around the bricks on the baseball field, then on to some quick feet, where Pickachu knocked his grape on the pole of the batting cage. We moseyed over to the wall for some step-ups. naturally 11 on each side for 22 total count and some dips to finish it off.

We caught some wall for balls and peoples chair before heading over to the rock pile to find some friends. After that, if a pax member dropped a rock it was a 10 burpee penalty. We went to a nice shady spot in the parking lot for a circle of fun. Shoker here but it was 22 counts of Curls for the girls, Tricep extensions, Homer to Marge, Bus drivers, Groundpounders Truck twists, Low slow flutter, WWIIs, and Hello Dolly.

A little John Cusak action over to the grass where we circled up for some 90 degree holds followed by some more John Cusack while one member of the pax Duck walked weaved in and out of the pax. Followed by an accidental on purpose drop of the rock for 10 Burpees. John Cusak back to the rock pile to return our friends home for the day.

Mosey over to the disc golf putting area where we circled up for a plank meltdown. One pax member would bear crawl around the outside of the circle where the other members are holding a plank. Regular, chill cut arms up, arms out and so till all the pax went around the circle.

Mary: Last 3 minutes were spent with some yoga moves to stretch out the hips
Announcements: Meg’s smile auction is tonight started at 6p in 12 oaks, CUASP next week in Greenville, Healing Transitions volunteer event coming up in Sept.

T-Claps (Recognition): Doc and Dauber for each getting a 6 pack in this week.

Prayer: Double D and his family and Crab legs as he travels.

Nothing Has Changed in 4 Years…

/in /by

22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

Top Gun VolleyBall…We Looked The Part Too

/in /by

PAX of 9 joined in on some Top Gun Beach Volleyball. There were digs, and spikes, and sets, and falls…and that was just Dauber. It was nice to have a workout without shoes too 🙂

FNGs: None
Warm Up: Stretches as we wanted to get right into the game.
The Workout: Beach VolleyBall. Whenever the ball hits the grass, a penalty exercise was called. The ball landed in the grass quite often prompting us to do Merkins, Monkey Humpers, Squats, LBCs, Burpees, and more. 3 games were played.
Mary: Our game went 15 min over so we went straight in to COT
Announcements: Deadbolt’s 5 Yr Workout, SUP Workout Aug 3
Prayer: Healing for John Deere’s leg, Dusty’s brother Ken (stroke), Noah’s Ark and wife,

Thanks for letting me lead and joining me in part of my 4Y4Q Week. Great 2nd conversation afterwards too.

Wish It Was Just a Little Hotter…Not

/in /by

It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.