Tag Archive for: Pikachu

Straight Bar Pull-ups Hurt

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Pax of 5 doing Murph in rain and muggy weather.   Straight bar at Veterans park making pull-ups so much harder… missing the monkey bars at Womble.

Still can’t get a complete work-out without an unruly child giving us a hard time, only one though.

Warm Up:  Run on mile

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

Mary:  Run one mile

Announcements:  New workouts starting this week and next.  Second F at John Deere’s house after Thunder on Wed.

Prayer:  Healing and safe workouts this summer.

Pablo’s Anniversary Q

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25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary.  I want to thank everyone who came out to show their support in celebrating this milestone.  I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout.  I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun.  1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs:  Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness.  Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places.  After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises.  Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch.  Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch.  Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch.  Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

42nd Street

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Pop-Up work out to celebrate my 42nd Birthday… huge thanks to PAX for making the effort on a Friday evening

FNGs: 2 times FNG with no name now formally branded: Welcome ‘Jobs’
Warm Up: 21 x SSH, 5 x merkin with 1 arm stretch, 10x fwd, 10x rev arm circles.
The Workout: 42nd Street Tires….

Each Pax member took it in turns to flip the Tire (250lbs) 10 flips, then deadlift farmer walk back to start.  The other pax preformed Reps per flip and walk…last round was 12 flips to make a rounded 42 each.

Flips – Diamond Merkins/Double Merkin Burpees/Morning Woods/tricep push Merkins    .

Farmer Walks – Mountain Climber/SSH/plank jacks/donkey kicks.

confused? Basically each Pax did a total of 42 Tire flips, and 4 x deadlift farmer walks back of a 250lb Tire… each pax accumulated 42 diamond Merkins, 42 double merkin burpees, 42 tricep Merkins, 42 morning woods (Turkish get ups), average 4 x 10 count cadence of mountain climbers, plank jacks, SSH, donkey’s   .

21 x steps up on tire, 21 x dips, 21 x derkins.

Mary: 21 x protractors, 21 x box cutters.
Announcements: on slack/Facebook
T-Claps (Recognition):
Prayer: General – many many thanks for Pikachu taking us out.

Feel the Flow

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I was watching some kettlebell flows and figured we should do that.  I do apologize for getting gassed during the workout.  I blame myself and a little bit of Dumbo for getting into that situation.  Huge congrats for Skidmark for finally getting his Fritter.  I had the shirt ready for him for some time.

EC: Skidmark, Pikachu, 187, Dumbo, Axe, Dawgpound, Lucky

FNGs: Nope

Warm Up:
Circle Up for the following
Side Straddle Hop
Fazio Arm Circles
Good Morning

The Workout:
The first Flow:
The first flow is supposed to be done with two kettlebells but we only have one each so we modified it.
4 Merkins
3 Each Arm Bent over Row
2 Squats
1 Each Shoulder Press

We did the flow 4 times

Recover on the Midget love Handles

The Second Flow:
Right Arm Row
Right Arm Kneeling Clean
Right Arm Press
Stand Up
Rack and switch Arm

We did 5 Reps each arm.
2 Rounds with Midget Love Handles and Around the world in between

The Third Flow:
Start in a squat
Bicep Curl
Stand Up
Bell over head
Tricep Press
Squat

We did 10 Reps of the following

We then took the bells for a walk around the loop.  With the bell press overhead.  We switched arms half way.

Circled up at the far end of the parking lot.
5 One Arm Kettlebell Swings Right Arm
5 One Arm Kettlebell Swings Left Arm
10 Two Arm Kettlebell Swings

Walk back with the bell press overhead.  Switch half way

We then repeated The third flow, Second flow and first flow

Mary:

Three rounds of the following
Little Baby Turkish Get Ups
Homer to Marge with bell on pelvis
Homer to Marge with bell over head
Low Slow Flutters with bell over head
LBCs

Announcements:

Fitness Test at Paradise City
Crab legs is doing a fantastic thing where he is going to a ball game at each MLB park.  He will be interviewing other folks with ALS to get their stories out there.

T-Claps (Recognition):

Skidmark, Pikachu and 187 did 5 ECs and 5 Posts with their own breath takers.

Prayer:

Crab legs and his travels
All unspoken
Pax and their Parents going through tough times
Getting Pax Healthy

Indian Hills at Disney for D-Day

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Pax: Deadbolt, Glass Jaw, Tube Sock, Rut, Rain Maker, Boogie, Axe(EC), War Bucks, Sham Wow(EC), Wiggley, Skid Mark(EC), Pikachu, Ice Man, Dommer(EC), 187(EC), New Mexico 

Warm Up: SSH X 20, Imperial Walkers/Hill Billys x 20, Merkins x 20

The Workout: Break into 2 groups(Fast and kind of fast) Group 1 Halfpipe with burpee at the top, Group 2 Indian Run around parking lot and switch, Rinse and Repeat double the Burpees.  Jog over to the Stairs, Group 1 on the stairs alternating hit each step and skip a step.  Group 2 Indian Run around the baseball fields, switch.

Mary: Deadbolt led 75 WWIIs for D-Day Memorial

Announcements: YHC is Qing again in 2 weeks.  You’re challenged to EH a sad clown that’s been out to F3 and has been missing.  If you don’t know someone like that then bring an FNG.  Great to be back in the gloom as a Co-Site Q.  There was some mumble chatter that I might not be as committed to take back over and lead.  I hope I squashed that this morning!  Looking forward to leading many more beat downs in the coming weeks!

 

Prayer: Pikachu led us in a mighty prayer.  We lifted up all Veterans, Banana Seat, Crab Legs and Noah’s Arc and his M.

 

Side note: The Indian Hills idea came to me and reminded me of a great Sons of Anarchy episode where they patch over a MC in Indian Hills Nevada.  It’s a great episode in a great series(check it out).  I guess you can consider this YHC patching over Disney with all my glory.  It’s a real pleasure to lead you, hope you all have a great week!

NM

Birthday Double Down

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YHC advertised this one as limited running – found out afterwards some Pax thought this would make it easier. Lesson learned – limited run workouts are typically harder!


FNGs: None
Warm Up:

SSH x29

Daisy Picker x10

Breakdancer x10

Fazio Arm Circles x9
The Workout:

Get a partner and grab a 45lb weight plate per pair. Mosey to the playground.

Lazy Dora – between you and your partner perform the reps – while one partner perform reps other partner performs paired hold:

100 pull ups / John Cusack hold with the plate

200 merkins / plank hold with weight on back

300 squats / squat hold with weight

400 LBCs / 6″ leg hold holding plate over chest

We wrapped up picking up the 6 and then moseyed back to the tennis courts for Mary, returning the weight along the way

Mary:

Low slow flutter x29 IC

Diamond Merkins x29
Announcements:

See interwebs. Crazy Train this Saturday in CarPex.
T-Claps (Recognition):

Katniss for the breathtaker double down with YHC today
Prayer:

Crab Legs, Shredder, those on IR.

Only One More Year of Hate

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A smaller group than the past few weeks showed up for YHC’s 29th birthday Q – this one was advertised as 29s. Maybe it was just a low day, maybe YHC scared some people off. Who knows, but fun was had all around nonetheless.

 

EC: Skidmark, Banana Seat, Cupid & YHC

Vests: Skidmark & YHC

FNGs: None

Warm Up:

SSH x29 IC

Breakdancer x10 IC

Imperial Walker x10 IC

Daisy picker x9 IC

 

The Workout:

Mosey out of park to the left side road of the storage facility, gaining an accountability partner along the way

Balls to the wall x29 straight count while partner holds people’s chair x29 straight count, switch and repeat

Balls to the wall shoulder taps (since regular ones were too easy for Gump) x29 straight count while partner holds people’s chair x29 straight count

 

Mosey up the road to some light poles – duck walk from one pole to the next, squat hold for the six

 

Mosey to the brick flag circle

Partner one does 29 big boy step ups

Partner two holds plank

Switch and repeat

 

Mosey across the street to another wall

Balls to the wall x29 IC

People’s chair x29 IC

 

Mosey down to Aviator

Dips 29IC

 

Mosey away because of the pile of crap in the middle of the sidewalk. We ended up at the path between some shops

 

Get some wall – Irkins x29

 

Mosey back to the back side of the storage building

Bear crawl from the sidewalk up the ramp to the glass garage door

Go back to sidewalk and crab walk the same distance

 

Mosey back to the tennis courts taking the long way inside the park and circle up for Mary

 

Mary:

Low slow flutter x29 IC

5 burpees OYO

LBCs x29 IC

5 burpees OYO

Homer to marge x29 IC

5 burpees OYO

Shoulder taps x29 IC

5 burpees OYO

Catalina wine mixer (minus the merkin – thanks Banan Seat for the proper exercise definition) x29 IC

9 burpees OYO

 

Announcements:

Crazy Train in CarPex this weekend

 

Prayer:

Noah’s Ark & his family

Crab legs

Banana Seat for morning procedure

Nutcracker Breakfast Club

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FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter

 

 

 

Veterans Park Murph

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Veterans park was a nice quiet location for Pax of 3 Murph workout.  Only one child harassed us, telling Pikachu that he needed a shower.  Her parents didn’t see to mind her expressing her opinion at all :).  This spot is much better than the crowded Womble playground at this time of night though and there seems to be a lot of 1 mile and EC run options

EC:  Pikachu and Forceps put some miles in.

Warm Up:  Run 1 mile

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

Mary: Run 1 Mile

Announcements:  See Facebook / Slack

Prayer:  Gratitude, Forceps sister

Core on the Run

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Monday early start we had 7 on EC with Pikachu, Skidmark, 187, Slide Rule, Axe, Cowboy and Nemo.  YHC was looking to accomodate several subtle requests so I came up with a little something new for DT and added in a new stop along the way.

FNGs: None today
Warm Up: Regular lap around the big block, circled up in town hall lot for some IC SSH, Good Mornings, Squats, Fazio Arms
The Workout:  On the jog back up Main St we went all the way to the abandoned drug store on the SW corner of Main and Holly Springs.  Why?  Because they have a wall.  We got right to business with BTTW 10 count, drop to plank hold for 10 count, Mt Climbers ICx10, and up to a 10 count squats.  Recover on a 10 count, and repeat for a total of 5 sets with the last set being to 15.  Back on the run we headed over to cemetery hill.   Squat hold for the 6 at the top.  At the top we safely dropped for a round of modified ATMs – 10 count plank hold, ICx10 shoulder taps, 10 count plank hold, 10 count merkins, 10 count plank hold.  Recover on the jog down the hill for 3 burpees OYO and climb back to the top for another round.  We did 4 climbs up the hill and upped he last round to 15 IC/count,  On the jog back to start.  Finished with over 2 miles.
Mary: 2 quick rounds LBC/Homer to Marge/6 inch hold/low slow flutter
Announcements: See Facebook/Slack for lots of unique opportunities.  Tea Time location change, Ivan/Cletus merge for COT for new month for breathtaker
T-Claps (Recognition): It was a great group out there this morning and everyone was giving a huge effort.  T-Claps to Katniss for pushing through that workout with breathtaker.  Also, I just want to say I have been doing quite a few runs with Cowboy recently and this guy is showing up, putting in the work and getting stronger every day.  Always great to be out there with you and congrats on your run this past weekend at the Quay RFTQ.
Prayer: All unspoken so we took a silent 10 count and YHC took us out.