Tag Archive for: Pikachu

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

All My Favorites

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It was a warm night at Thunder with what may have been the hottest day of the year. At the 1900 mark Q made everyone squat hold while he gave a disclaimer and made sure all medical paperwork and life insurance were up to speed. There was a reminder to modify as needed and make sure we keep an eye on the 6.

EC: Pikachu, Skidmark. Crosby and John Deere did a pre-workout run but the heat was a little too much and decided to modify.

FNGs: None
Warm Up: 10 burpees OYO. Mosey to 1st corner at soccer field and 5 cc SSH. Mosey to Second corner and do 5 cc SSH & 10 merkins. Mosey to third corner for 5 cc SSH, 10 merkins, 15 cc plank jacks, Mosey to amphitheater and do 5 cc SSH, 10 merkins, 15 cc plank jacks, and 10 cc Imperial walkers and 10 cc hillbillies

The Workout: Box jumps x 10, dips x 10, box jumps x 15, dips x 15, box jumps x 10, dips x 10.

Mosey to playset for 7’s with pullups and merkins

Mosey to area near the flag for burpee bullring. One pax goes in the middle and selects someone to race to 5 burpees. Pax on the outside do side strattlehops. Loser runs to a bench and returns while winner joins the circle. All Pax went two times.

Mosey to the hill on the bottom side of the soccer field. Bear crawl races up the hill. Winner does 3 merkins. All others do 5. Rinse and repeat x 5.

Mary: Hold plank for 5 minutes. During 5 minutes did each arm up 1x, peter parkers, pickle pounders, side crunches. When Q noticed most pax were on their knees we took a quick break.

Back to plank for 5 more minutes. This time is was a straight hold with Q asking pax the F3 mission, core principals, and motto. Sets of 5 merkins at various times. One set of clock merkins with stops at 12, 9, 6, and 3. Ended when most Pax on their knees.

Announcements: Beta AO Wednesday joint Q with Carpex. Will run a couple more times. Convergence tomorrow 0704 at Womble

T-Claps (Recognition): Hot

Prayer: Tom’s family from 187’s neighborhood, Crablegs, Shredder.

Ultimate at Mutiny

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Sorry for the late backblast, forgot on Monday and Tuesday was swamped.

EC: Cupid, Fonzie, LED, Pikachu

FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.

Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite

I’m pretty sure I am missing someone for sprints…please let me know and I can add them.

Little Game of Frogger

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EC: Peeping Tom, Lite Brite, Pikachu, Lipstick
Warm Up: Parking in the park was not an option and PAX parked across the road on the shoulder.  We warmed up with a quick game of Frogger to make our way in the park.  Circled up for SSH, Imperial Walkers, Good Mornings and Mountain Climbers.
The Workout: Peeping Tom led the front half and took us deeper into the park to find one of Cary’s finest slides.  Pax really wanted to go down the slide but Q had other plans.  Two groups, 1 doing 10 pull-ups while other group did 10 crab cakes. (Rotate) Pax then made there way to the Crowder Pond and found a wooden bridge to do Erkins and Derkins (2 sets of 10 each)  Pax then ventured over to a picnic shelter and did 2 sets of 20 step ups and dips.  Pax found a pickle parking lot and did 5’s.  Diamond Merkins on one end and Q called for Turkish get ups and YHC called a modify for Turkish Star Jumps on the other.

YHC then took over the back half.  PAX went back to the picnic shelter and split into two groups. Group 1 held planks across the picnic tables, while group 2 ran the pickle lot and army crawled under the PAX holding plank hold. We repeated this 3 times.  Pax then moseyed a scenic route around the pond and over to the baseball field.  Pax stuck to the groups and Group 1 held balls to the wall, while group 2 ran the perimiter of the field. Repeat twice
Mary: Pickle Pounders, Homer to Marge and more Pickle Pounders.  Pax then finalized the workout with a return game of Frogger
Announcements: 1776 workouts tomorrow- Womble for South Wake- Bond Park? for CARPEX;  Odyssey October 5th; July 27th CSAUP in Greenvile .  Keep up with Slack and location of next weeks AO.  Good possibility we try and different spot with better parking.
T-Claps (Recognition): Thanks to all for coming out to the Beta Convergence AO!
Prayer: Disco Ducks FIL passed away, Tom Sr. Hernia surgery, Yoga Mat and all families travelling this holiday weekend

Form and Function

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I was excited to Q today.  I recently purchased Onnit Kettble Program and decided that we need to work on form at Ivan.  We don’t always have to have an extremely intense workout and we need to work on form from time to time.  I woke up early and ready to go.

On the way to the workout I saw a Black Bear.  I knew today was going to be a good day.  It was just outside the twelve oaks entrance on Green Oaks.  Close to where Cowboy works.  I hope he is enjoying is time off.

I arrived for EC and what do I see.  Dumbo ready to leave Dawg in the dust.  Lucky driving a non company truck, Dahmer looking ready to get after it.  As always there was Pikachu’s SUV, but no Pikachu.  It must be tough trying to run 5o plus miles a week.  Sleep in not a priority for that man.  Before we left 187 came to show us how it is supposed to go down.  We began the EC trip leaving the Ivan parking lot.  As we approached Cletus parking lot SlideRule and a shirtless, but not vestless, Banana Seat greeted us.  Enough about them they didn’t attend Ivan.  We ran up Stinson and Dumbo and Dawg made a left and everyone else made a right.  As Dawg tried to keep up with Dumbo he started to fall behind.  Then Dumbo probably did one of the shortest pick up the six in F3 history.

We then saw Bullseye and Aquaman on the baseball field looking at the ISS.  As Dumbo slowed down to stay with me we finished the run with a couple of moments to spare.  It was time to work on form and function.  I did not see Axe running but he looked sweaty so he must have been out there.

Also I noticed ShamWow!!! was back in action which is nice to see.

EC: Dawgpound, Dumbo, Pikachu, Lucky Charms, 187, Dahmer, Bullseye, Axe

FNGs: Nope

Warm Up:

Bounce
Hinge
Torso Twist
BackStroke
Midget Hugs
Mid Back Stretch
Leg Swings

The Workout:

20 Second Hold Horn Split Squat Each Leg
10 Reps Horn Split Squat Each Leg
20 Second Hold Split Leg Row Each Arm
10 Reps Split Leg Row Each Arm
20 Second Hold Quarter Squat
10 Reps Quarter Squat
20 Second Hold Assisted Waiter Press Each Arm
10 Reps Assisted Waiter Press Each Arm

10 Reps Horn Reverse Lunge Each Leg
10 Reps Row Each Arm
10 Reps Half Squat
10 Reps Strict Press Each Arm

10 Reps Horn Planted foot Lunge Each Leg
10 Reps Across Row Each Arm
10 Reps Full Squat
10 Reps Bottoms Up Press Each Arm

20 Second Hold Horn Split Squat
10 Reps of Pax choice in the Lunge Series
20 Second Hold Split Leg Row Each Arm
10 Reps of Pax choice in the Row Series Each Arm
20 Second Hold Quarter Squat
10 Reps of Pax choice in the Squat Series
20 Second Hold Assisted Waiter Press
10 Reps of Pax choice in the Press Series

20 Kettlebell Swings

Mary:

Mini Turkish Getups
Reverse LBCs Bell over head
Homer to Marge Bell over head
Cat/Cow
Downward Dog
Pigeon Pose

Announcements:

Fourth of July convergence.  Sounds easy.

T-Claps (Recognition):

New Fritter leader!!! Pikachu has now surpassed Dawgpound, Pablo and Dumbo in the most Fritters

Prayer:

All unspoken
Those injured

Uncle Rico Meets Paul Bunyan

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It was YHC’s 3rd Q of the week and what better place to wrap up a 5 pack birthday week than back down at my roots in South Wake!  We had one FNG, Galaxy (soccer fan who’s from LA), and a visitor YHC’s coworker from JOCO, Bunyan.

FNGs: Galaxy (Tina if he ever forgets his name)
Warm Up: Circle up immediately on the spot for the following:
SSH ICx53
Frankenstein Kicks ICx15
Turkish Getups 10 OYO
Daisy Pickers ICx15 (I’ve literally never called these but we needed a breather)
Turkish Getups 10 OYO
The Workout: Mosey over the top of the stairs and partner up.
Partner 1 – LBCs
Partner 2 – Run to the bottom of the stairs and then Bear Crawl up the stairs with merkins on the steps
Flapjack, Repeato

Form 2 lines for Indian Runs Das Loop Style (something I picked up in Wilmington on Monday)
Last man does a double weave to the front.  We did this over to the lower parking lot.

At the lower parking lot keep same partners for half laps around the pickle for patty cake merkins.  First lap was 1 each side, then 2, then 3, on up to 5.

Form the 2 Indian Run Das Loop Style lines again and head back to the big soccer field near the flag.

At the soccer field we did back planks on the end line.  When YHC said GO! PAX sprinted to the midpoint and did 2 Turkish Getups and then Moseyed to the other end.  Repeato back each time increasing by 1 Turkish Getup until we got to 8.  At that point we started from Back Plank and sprinted to the end with no pausing for TGs.
Mary:  PAX called out various exercises ICx15:
Diamond Merkins, Low Slow Flutter, American Hammers, and some others that I can’t remember right now.
Announcements: Sasquatch in ENC (talk to Pikachu for more details)
NEW BETA AO – 7/3 at Crowder Park 0530
Night Train (talk to Lipstick or anyone in Carpex other than YHC for more details)
T-Claps (Recognition): EC: Lipstick, Dumbo, Pablo, Galaxy, Mookie, Pikachu
Mookie on his 6th workout of the week with Breathtaker
YHC on his 5th workout of the week for a 2nd straight 5 pack, and 3rd Q of the week
Lipstick for showing up to a workout that Peeping Tom was at
Prayer: Crab Legs Ballpark Tour, those healing, unspoken

 

Guys – as always it’s a very special pleasure coming back down to visit, let alone Q.  I enjoyed it!

A trip to the Five & Dime

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23 HIM’s posted in the gloom at the Trot this morning for a little arm work with a little gray block of cement!

FNGs: None

Warm Up: Led by FedEx – 5 burpee penalties were doled out to all pax who showed up to run EC while remaining pax held squats, SSH, Good Mornings, IW, Hillbillies, Michael Phelps, Fozio AC forward / reverse all in cadence. YHC added an additional 5 burpees in honor of Puddles who had requested on Tuesday that the pax perform burpees on his behalf since he had to return to his new abode in Beaufort, NC. We miss you Puddles!

The Workout: Two year F3 anniversary for FedEx and Double D who co-Q’ed a trip back in time to the days of the local Five & Dime. Cinder blocks were conveniently placed across the parking lot and Pax were instructed to push, pull, drag, or get cinder block anyway they so chose across parking lot to tennis courts without block leaving the asphalt. Once inside all Pax lined up at one end and a series of sets of 5 & dimes were called by YHC across the courts of curls for the girls, overhead presses, uneven merkins, blocks around the waist, rut rows, box jumps and plank jacks on blocks. At each end FedEx called an exercise with or without blocks of balls to the wall, mountain climbers on blocks, LBC’s, American hammers, wonder bra’s, etc, and then the series of 5 & dimes resumed back to the opposite end of courts. After a several trips to the Five and Dime blocks were then carried back out off the courts to be pushed, pulled, dragged back across the lot to YHC’s truck to be loaded up for another day! An audible was called for 10 burpees OYO after loading up the blocks.

Mary: Led by FedEx for a series of LBC’s, American hammers, pickle pounders, Homer to Marge, WWII’s

Announcements: Both FedEx and YHC expressed our thanks for this group of friends who inspire and challenge us here in SouthWake. YHC encouraged the Q’s to mix up their workouts by adding whatever they so choose and to think outside the box like assigning penalties to those who performed EC. Yoga tonight at Snap Fitness, Deadbolt’s & Gump’s 5 year anniversary Q at Womble on 7-19-19 – don’t miss it! The Arena workouts every Friday at 2:30 PM – try to do our best to give back to those men at Healing Transistions

T-Claps (Recognition): Mookie sporting Breath taker this week. Strong work Mookie!

Prayer: Robinson family whose husband/father very recently suddenly passed away, Noah’s Ark’s wife FedEx led us out in prayer.

Butt holes and shoe holes but no squat holds

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FNGs: Cobbler

EC: 187, Axe, Chips, Dawgpound, Dumbo, Emeril, Lipsync, Liquid Force, Pablo. 3 other PAX did some form of EC – Sidmark was out when YHC arrived at 5:05. M4L and Pikachu both ran from home to Ting.

Warm Up: 10 x Good Mornings, 30 x SSH, 10 x IW/Hillbillies, Bat Wings (10 arm circles forwards and 10 reverse, 10 seal claps, 10 overhead claps, 10 seal claps).

The Workout: Scout run to the green way across the street (1 mile there). The PAX were unfamiliar with a Scout Run and apparently YHC isn’t good at explaining thing because this was a ball of nonsense running through the neighborhood. The idea is that we form a LINE and the person at the front sprints as far as they like and then returns to the back of the LINE. We will try this again!

Launching from the top of the cul de sac we did Triple Nickle. PAX perform 5 big boy sit ups at the top of the hill and then run to the bottom and do 5 burpees. Rinse and repeat 5 times. A small group of PAX finished early so in lieu of a squat hold they did a 6th round. (1.2ish miles on the hill).

Mosey back to the parking lot to see if the hot chick Mary was going to be there today. It wasn’t in the cards again but my suspicion is that the high humidity had her hair all frizzy and she didn’t want to come out. Perhaps something else came up. Either way, we have a few minutes to kill before we name the FNG.

Mary: 20 x merkins, 30 x homer to marge, 30 x American hammer, 10 x boat canoes, 20 x merkins

Announcements: Take it to the interwebs!

Prayer: Chips has a co-worker that recently had a heart attack. He was sort of in decent shape but not too good. The comparison to Emeril was made.

As we are closing out a couple of PAX revisited elementary health class to remind us that we all have a hole in our butts. #OnlyInTheGloom! The FNG had a rather used pair of shoes on today resulting in the name Cobbler and thereby saving Schnuckles for the next unsuspecting FNG.

It’s always an honor to lead you men. I’ll try to do better next time!

Double Digits at GP

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11 HIMs (several GP virgins) showed up to for the beat down this morning 

WarmUp:

20 Fozie Arm Circles, 10 Good Mornings, 25 SSH, 15 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the wall:

2 sets of at least a 55 ct Wall sits and BTW (can’t say what the could was for sure since there were some PAX who decided to mumble chatter instead of counting – typical)

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Special thanks to Pikachu for the herculean rock

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Derkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 15 H2M alternate legs
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap merkins, 20 Dips, 15 Plank Jacks, 15 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 15 Lunges, 15 High Knees, 15 Split Jack

Announcements:  July 4th 1776 Convergence,  Mookie is wearing Breath Taker for A Cure in Sight this week (3 mile AGS Ruck option tomorrow),  other important things I can’t remember.

Prayer Requests:  Dauber’s family for healing, Continued prayers for marriages and families. Brothers dealing with injuries. Praise Dauber’s interview with Amgen went very well.

YHC took us out.

T-Claps (Recognition): T- Claps for Warbucks putting some serious miles in downrange and Mookie for his generous donation to A Cure in Sight

Milli Vanilli’s Greatest Hits

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Warm Up

Warm up consisted of good mornings, 36 SSH for 36 months of F3 for me, daisy pickers, imperial walkers, hill billy’s, merkins and Michael Phelps

 

The Workout – My Greatest (aka: favorite exercises)

  • John Cusack with rocks to the abyss
  • Circle up for curls for the girls than wheel barrel up the stairs, Spiderman down the ramp and run back to the abyss to repeat with other partner
  • Back to rock circle for ruh rohs than sprint up grass hill for type writers followed by returning to the abyss
  • Triceps extensions with the rocks and John Cusack back to parking lot for some barely curling
  • Circle up for some Jack Webs with rocks
  • Return the rocks and run to the tennis courts for Mary

Mary

Freddy Murcury’s

Low, slow flutter

WWII

Homer to Marg

Have a nice day

 

Announcements

Refer to Slack and July 4th convergence at 6:30 am at Womble

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement and continued prayers for Crab Legs