Tag Archive for: Pikachu

Fear the Pumpkin

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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests. 

Field Trip at Paradise City

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EC:  Skidmark, Emeril, Redenbacher, Sunshine, Pikachu, Mr. Terrific, Pablo, Cupid

FNGs:   Not today

Warm Up: Lap around Ting with stops for SSH, Frankensteins, dips at the guard rail, Good Mornings, Imperial Walkers, and Hillbillies.

The Workout:  PAX counted off into groups of 2 and headed out on our field trip to Artic Ridge Way, travelling in a scout run. When we arrived at Artic Ridge Way, YHC informed the group that we would run to the top of the hill and do 7 sumo squats and then run back down to the bottom of the hill for 7 Star Jumps. We completed this 4 times in a row and then returned to Ting on a scout run. We still had a few minutes left when we returned so we headed up the ramp for another lap. We stopped at the top for Sir Fazio Arm circles, stopped by the tennis courts for 5 burpees OYO and then back to the flag.

Mary: Short on time.

Announcements:  Tetanus will be stepping down as site Q at TBD. Need someone to step up and take over, freed to lead. Reach out to Tetanus if you are interested.

T-Claps (Recognition): All PAX for showing up today and putting in the work.

Prayer:  Unspoken, keep PAX healthy.

YHC took us out. Thank you the opportunity to lead.

Climbing the Mountain to Paradise City

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FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

SEVEN is your lucky number

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24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

First (but not last) Kickball game at GP

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FNGs: None
Warm Up: 10x3ct of: Good Mornings, Daisy Pickers, Calf Stretches, Windmills
The Workout: PAX mosey to field and set up bases for kickball. Teams were 4 on 5. First 30 min PAX did exercise until ball was kicked then fielders did 5 Merkins before they could field the ball.  Because this resulted in a lot of scoring we switched to 1 Merkin before fielding.  The pitcher occasionally (YCH included) failed to remember the Merkin and any actions they took were negated by said failure. Score ended at 12 to 12 when one HIM kicked the ball way foul and time expired. Exercises included SSH, Squats, Frankensteins, Split Jacks, American Hammers,  LBCs, WW2s, Imperial Walkers, Hillbilly’s, Sir Fozzy Arm Circles, etc
Mary: Just circled up and conducted standard COT
Announcements: July 30th F3 Picnic sign up, Bottle Share at Lipsync’s/Gumps’s place.

T-Claps (Recognition): Both Pikachu and Skidmark ran 15 miles prior to posting GP
Prayer: Praise and prayer for Gigawatt’s SON moving out of the home to begin HIS new journey of adulthood.  Gump daughter parasailing today, Prayer for those traveling and moving especially Skidmark traveling for uncle’s funeral this week.

All the road are winding at Thunder

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4 PAX and the Q for a sweaty night out at the Womble (Kubota, Cupid, Bird Flu, Pikachu and Breach on the Q)

Warm Up: 22 rep counts of (SSH, Windmills, Imperial Walkers/Hillbillies Frankensteins, and Prisoner Squats)

The Workout: All roads lead to the center, Mosey around the softball fields and we always came back to the center for some 22 counts of balls to the wall and people chairs. Mosey out to the edges where we hit just about every rock pile there, for wait for it, 22 counts of Curls for the Girls, Tricep Extensions, Rut Rohs, and Overhead presses. Rinse and repeat 4 times, with a little bar action for some upright rows, Irkins and Calf raises before moseying back to the flag for Mary.

Mary: 22 counts of LBCs and Homer to Marge in cadence
Announcements: Still looking for help for the towns fireworks show on the 5th, picnic on July 30th

Closed in Prayer:

A Good Mix of Hills

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FNGs: none

Run for the John route had us doing 5.3 miles today.
Warm Up:Windmills, Frankenstein, and Imperial Walkers  x12.
The Workout: Leave Ting, head up Crossway, right on Flint Point until Madsen at Rhamkatte.  Take Old Ride out to Holly Springs Rd. Right on Holly Springs Rd. Right into Jones Park and the path to Veterans Park. Go around Veterans lake and take Chrismill left until we get back to Crossway. Take a right on Millpass and a left on Anchor Creek back to Ting.
Mary: no
Announcements: no
T-Claps (Recognition):
Prayer: Stubs, Lipstick family, Oyster good hip diagnosis. YHC took us out!

AGS Goes Fast!

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FNGs: none
Warm Up: SSH, Frankensteins, Squats
The Workout: Nice and easy 5 mile run down the Greenway, along Bass Lake and back through downtown. The six was picked up and a really solid effort was made by all present. YHC ended up with an 8:52 pace. Faster than I planned, but the weather was right and I was feeling it.
Mary: Very quick stretching before closing things out.
Announcements: Three Alarm run on Tuesdays, Beer Den on Thursdays, July 5th volunteers, South Wake family picnic on July 30th.
T-Claps (Recognition): Sunshine (and the rest of the 75 Hard crew) for their continued commitment. All that hard work is definitely showing.
Prayer: Stubs.

Ain’t no humidity holding us back!

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Four studs came out to Tiger on a humid June morning to put in some work! This is where PRs are made.

FNGs:

Nope!
Warm Up:

Lap around the track, leg swings, A and B skips
The Workout:

See attached. Pace chart can be found here. Decided to go time based today and stick firmly to the idea of recovery time = 1/2 work time
Mary:

Fellowship lap for cool down
Announcements:

July 4th event with the town

Picnic end of July
T-Claps (Recognition):

Great to see Dahmer and Aquaman with us at the track! Some solid 2nd F at Panera afterwards with some gym meatheads too.
Prayer:

Stubs and his family. Fanny Pack for upcoming surgery and recovery.

Hot As Hades Thunder in the Jungle

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3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer: