Tag Archive for: Pikachu

Better late than never, I say…

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FNGs: Lizzard Lick (Steve who works at a car auction, EH’d by Dahmer – Two Z’s…)
Warm Up: Traditional Butt Kickers, High Knees, Wide Knees, SSH x15, Daisy Picker x10, The windmill x10, Stretching.
The Workout: U-Turn favorites! 3 went out of the 3 mile route – Fonzie was head locked into pushing past picking up the 6 as Katniss roared by and inspired him to get 5 in that morning. Nice job Katniss! Editors Note: Fonzie broke off ahead of the industrial park and headed back to Starbucks.  A lot of great effort out there Men!
Mary: N/A
Announcements: Holly Springs Food Pantry.
T-Claps (Recognition): Dahmer, Lizzard Lick, Pikachu for going the 5 and a sprint to Ground Pounder for the double down!!
Prayer: YHC took us out.

That Which Doesn’t Kill You…

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Will make you stronger!!!

PAX: 187, 3rd Cousin, Abe, Axe, Bernie, Breach, Da Business, Kid Cracker, Lipstick, Pikachu

FNGs: 0

Another great morning to get out in the gloom and better ourselves.  As Kid Cracker overshot the turn into the parking lot, there was hope from some of the pax that he would “Bo Duke” the curb.  Didn’t happen…..  5:30am hit, and we were off.

Warm Up:

Half a mile warm-up that finished over at the steps on the other side of the library.  Bunny hops up the steps to circle up for some dynamic warm-ups.

  • SSH x 15 IC
  • Squats x 10
  • Hillbillies x 10 IC
  • Frankensteins x 10 IC
  • Hacky Sacks x 10 IC

The Workout:

YHC set up cones to mark off 100m for some strides with a twist.

  • 10 to 12 100m strides.  Recover back to start, stopping halfway to do 5 reps (cycle through merkins, squats, burpees)

After stride work, we moseyed on over to the steps at the library for a round of drop-sets

  • Round 1
    • 5 Derkins, 5 Merkins, 5 Irkins
    • 7 Squats, 20sec Chair, 7 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 2
    • 7 Wide Merkins, 7 Merkins, 7 Close-Grip Merkins
    • 10 Squats, 20sec Chair, 10 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 3
    • People’s Chair x 30 IC
    • Frog Sit-ups x 20
    • Balls2Wall x 20 IC

Mosey to starting point for Mary

Mary:

Leg stretches: Calves, Hips, Quads, Hamstrings

Announcements:

  • Wear R.E.D. (Remember Everyone Deployed) on Friday to either Cletus or Ivan, and Breach will donate $1 for every Pax who does so to the HS Food Pantry
  • Help out the HS Food Pantry this weekend from 9am to noon

T-Claps (Recognition):  To all the Pax.  100m strides with little rest and exercises in between definitely gets your heart rate up.  It’s not about beating other Pax, it’s about beating yourself and putting in the effort.

Prayer:

Prayers up for Crab Legs, Pilgrim’s dad, my father’s wife, and those dealing with ailments.

Honored to lead.

-Bernie

Pumpkin Spice VQ

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EC: Pumpkin Spice, Dumbo, Deadbolt, Dawgpound, Emeril, Nemo, Pikachu, The Natural, Lucky Charms, Maybelline

Red Shirts: 9

FNGs: None
Warm Up:

Pumpkin Spice had us circle up.

Fazio Arm Circles
Hillbillies
Imperil Marches
Merkins
Mountain Climbers

The Workout:

Went to the band shelter for the workout.

Do rounds of:
KB Swings (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
Pistol Rows (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
Box Jumps (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

For breaks we did Love Handles

After finishing the rounds we did the following.

Mini Turkish Getups
Around the World
Love Handles

Pablo Special (One rep is Clean right arm, squat, Clean left arm, squat, Lunge each leg)
Did 1, 2, 3, 4 and 5 Reps

Mini Turkish Getups

5 Man O Makers

Mary:

Pumpkin Spice had us circle up.

LBCs
Box Cutters
Each Pax picked an exercise. Lucky was skipped
10 Burpees

Announcements:
T-Claps (Recognition):

Breach for bringing 85 lbs of food for the Holly Springs Food Cupboard.  Awesome job Breach.  You do a great job helping out the community.

Prayer:

Shredder
Moby’s Dad
Bernies Mom
Pilgrams Dad

Wait…This isn’t Soul Crusher?

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Here we are again…another Sunday in the “Springs.”  This time, however, it’s not raining and the air feels like a stale fart as the humidity is starting to settle in. There is a slight breeze, but somehow its inevitable that this would be a shirt soaker of a run this morning at AGS. After a week long hiatus from the gloom due to travel, YHC was looking forward to some miles and fellowship this morning. Pulled into the lot, planted the flag and performed some light stretches. First car rolls in and its one YHC has never seen before. Introduce myself and meet Coal Miner’s Daughter (aka-CMD), who was recently named during Friday’s Slide Rule Cletus Workout. He had mentioned that he was still a little sore from the Cletus workout and was looking for about 3 miles this morning and not the full 6. At AGS, we always make route accommodations, but once additional HIM start to show, there is no telling what inspiration can be drawn and mental\physical limits exceeded.

5:52..Now this was right about the time where things became interesting. First, Emeril rolls in, then followed by Pikachu. Full House and then Forceps. Emeril in an ‘on the fence’ kinda tone indicates that M4L will be here this morning, but was running late as he needed to ‘chit,’ so we should proceed with warmups and then he ‘should’ be here before we leave the lot for the Main Event.

6:00am- Let’s go, follow me….

Warm Up: Quick dash to the first picnic shelter with a plank hold for the six. YHC called out Mountain Climbers IC X10. Proceeded with a brisk mosey to the back lot with Carioca L over R, Right over L to the speed bump, with alternating butt kickers and light mosey to the back end of the lot. Circled up for Imperial Walkers X10. YHC then called for a single file line for an Indian Run back to the main lot. PAX circled up and as promise, M4L fresh of dropping some gross weight, arrives with enough time for YHC to explain this morning’s route before heading out.

The Workout: It seems like forever since we’ve been able to loop Bass Lake due to rain, so YHC called for the standard loop, counterclockwise with a Soul Crusher exit. For CMD, this would mean that with the warm-up, when we got to the greenway, he could circle back and get his 3.  PAX made their way out of Womble and onto Sugg. Good paces out there by all PAX and many circle backs for the six on the way to the greenway, on the greenway, and as we will later find…on the trails. As we were about .25 away from the lake, Pikachu, Emeril, M4L, Full House, and YHC made one last circle back. There he was, CMD, still ticking and tracking beyond his 3 mi target with Forceps pushing him along. PAX made their way counterclockwise around the lake. Pikachu, Emeril, M4L, and Full House pulled ahead far enough for YHC to see Emeril’s bright yellow shirt in the distance. Not looking to go around the lake, I informed CMD that he could continue straight and then up Soul Crusher, which would take him up into Sugg Farm and then back onto Grigsby and then Womble. YHC was later informed that when CMD made it to Sugg field, he had thought he had bumped his head and Jesus was calling him. Yeah- them hills have a way of playing mind games sometimes.

Meanwhile, on the counterclockwise path around Bass Lake, YHC and Forceps saw the glow of yellow come back the other way toward us. Apparently, trees were down on the trail and we had to call an audible and circle back. As we made our way back onto the greenway, M4L called for some Soul Crusher repeats. As YHC proceeded to the first opening on the left thinking it was Soul Crusher, I was quickly corrected. “That’s not Soul Crusher..keep moving.” “Wait-what?” All along, I thought this was Soul Crusher, but then quickly learned that there was a magical labyrinth of hills on the back side of Sugg Farm and we hit almost all of them. First we went down Heart Break Hill and then back up the ‘real’ Soul Crusher. We then proceed out to the main gates of Sugg, but not before Pikachu, realizing we were about 2.0 mi short, decided to take us through the side field of Sugg to attack some more hills. That’s when Emeril informed YHC to share some tunes, and was happy to share the playlist as we labored up and down the hills. By this time the humidity was meeting exhaustion and was time to get to Womble as fast as possible, and all PAX made a strong final push back to the parking lot. As we made it to Womble, all PAX were accounted for and got there just in time to welcome CMD back into the fold as he had finished his 5th mile.

Fist bumps all around this morning. Strong showing by all PAX posting.

Mary: Stretches OYO
Announcements: Skeet Shoot Fundraiser for Truth in Nature- see Forceps for details
T-Claps (Recognition): All PAX posting this morning in the humidity, while conquering hills.
Prayer: All PAX on IR. YHC took us out.

Tea Time Murph

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Murph workout for Pax of 3, no modifications

EC:  2 to 3 miles

Warm Up: Run 1 mile

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

Mary:  Run 1 mile

Prayer:  Healing for the injured

Today’s Workout Is Brought To You By The #11

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So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.

EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.

Chips, Nemo, 187, Fonzie, LED and Axe also did EC.

For those keeping count, that’s 12 out of 13 that did EC. Very impressive.


FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:

Lap around the parking lot. Last half incorporated butkickers and high knees.

Circle up for 10 burpees as Abe arrived during our warmup lap.

Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.

10x SSH IC and we seemed warm enough.
The Workout:

Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.

After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).

Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.

Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).

Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.

2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.

Mary:

Pickle Pounders x20 IC (impressive form by ShamWow!)

Homer to Marge x10 IC, x5 IC each leg

Shoulder taps x10 IC

Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:

Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.

Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁

T-Claps (Recognition):

Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:

187’s neighbor Tom – prognosis is better but continued prayers.

Shredder – praises for progress.

Skidmark for the annoying calf injury

Crab legs as always

YHC took us out. Always an honor and a privilege to lead!

Midget who?

/in /by

solid 13 PAX turned up for a sweet hot and sticky evening Thunder work out.

Warm Up: mosey to rock pile, 20 Cadence side straggled hop, 15 Cadence daisy pickers.

Grab a rock and mosey to picnic shelter.

The Workout: THE DECK OF CARDS.

Card Value = Rep, FACE CARDS = 10, Ace = 15, 2 x Jokers = 10 double merkin burpees.

Full Deck Completed = 99 Reps of each exercise….

Hearts – Mountain Climbers Cadence

Diamonds – what else…..diamond Merkins…

Spades – Peoples Chair & Wonder Bra with rocks

Clubs – Balls

Mary: mosey to rock pile… one arm pickle pounder with other arm holding rock on back (10 Cadence each arm)

mosey to tennis courts..

20 Cadence Box Cutters

10 Left, 10 Right Straight Pretzels

10 Left, 10 Right Cadence Toe Taps

20 Cadence American Hammers

Announcements: Holly Springs Police Torch Run – 0715 25th May, Memorial Murph 0700 Womble… Bender Street first full set Lincoln May 19th…forgot the rest….
T-Claps (Recognition): none
Prayer: Shredder weight bearing…

Millennial

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FNGs:None.

EC : 5 for EC with 1 biker. Fonzie, Cupid, Pikachu,H1N1,LED, Messi
Warm Up:Fabio arm circles. IW, Hillbillies, Good mornings
The Workout:100 count of each with ~100yd run in between.

partner up and complete exercises. First partner to 100 starts run.

SSH, LSF,merkins, curls for girls,boat canoes,rut rows, squats,triceps extensions, plank jacks,  50 burpees per pax

Mary:none
Announcements: Vote for 2nd f salamander game on slack.  See slack and FB for other announcements
T-Claps (Recognition):
Prayer: Physical health among pax’s, Soldiers abroad and at home and their family’s at home.

Brick Barrow 2

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It was absolutely awesome getting to do my very first F3 workout again.  Even though I had breath taker it was still a pleasure to see how far I’ve come.  Thank you all for coming out for my 2 year anniversary workout.  I couldn’t ask for a better group of men that supported me in my F3 journey.  The accountability and fellowship matter, so much to me.   Without F3 I would probably be posting 3 times a week at a gym somewhere.  Making no real progress in life nor fitness.  I am truly grateful for every pax in South Wake.

EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan

FNGs: AAA — How we got here.  He looked like former Atlanta Braves Pitcher John Rocker.  At least this is according to Flanigan.  I guess Mr. Rocker had batteries thrown at him.  So AAA.

Warm Up:

Run by the road and end up at the place where we keep the bricks.  Each PAX grabbed two bricks.  We didn’t put the bricks down until the end of the workout.

Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers

The Workout:

Partner up.  Each partner ran in a different direction around the loop in front of the school.  When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps.  This means tap right shoulder, tap left shoulder, merkin.  That was one rep.  I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.

After the Broke Back Merkins we jogged to the soccer field.  No one partner dropped his bricks so he can hold his partners feet.  We brick barrow across and back from the soccer field.  There was some beautiful picking up the six here.

Once everyone made it back we ran to the side of the school.  Next up was Moby’s favorite Jack Webs.  1 to 3 ratio.  We went up to 10 and 30.  I think my first workout I did very few at this point.  It was nice seeing what F3 has done for me from a fitness point of view.

Mary:

We jogged to the gate where we return the bricks, but we held on to them for a moment longer.

Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day

Announcements:

See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.

T-Claps (Recognition):
Prayer:

Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad

Small Light Poles – there’s 13

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FNGs:

ECEC: ShamWow, Pikachu

EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural
Warm Up:  Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, Imperials, Hill Billies, Arm Circles and Merkins
The Workout:  Partnered up – playing catch me if you can with BLIMPS.  Each pax started with 3 Burpees as they ran and caught the next pax, then that pax did the exercise.  3 Burpees, 4 Lungs, 5 Imperials, 6 Merkins, 7 Pickle Pounders and 8 Squats.  After this, we got at the bottom of Ting ramp and did Merkin Suicides.  We followed the instructions left by Skidmark, but were not certain if he meant suicides where we did latter Merkins at the large light poles or small light polls.  Pikachu liking pain and whatnot determined it must have been the little light poles, 13 total.  1 light pole 1 Merkin, 2 light pole 2 Merkins … to 13.
Mary:  Various ab exercise such as low slow flutter, LBC’s, Freddy Mercury’s, and some taps – lots of taps (shoulder taps, nipplers, back of the head and then butt taps).  You cant make this stuff up…
Announcements:  Rugged Maniac this Saturday, Memorial day at Womble, Cletus is now a 05:30am workout, Derek Davis Aug 17th.
T-Claps (Recognition): Axe leading the warmup and did a hell of a job (he is ready to be Q…)
Prayer: Skidmark –  for the calf, 187’s neighbor Tom for breathing issues Saturday night hospital visit, unspoken