Tag Archive for: Pikachu

Tag Your It

/in /by

EC: Dawgpound, Cowboy, Chips, 187, Yogurt, Pikachu and Skidmark

Yoga EC: Slide Rule, Emeril and Crosby

Warm Up:

Lap Around the Park with the following Stops

Box Office:
Good Mornings
Batwing (20 Cadence Count Forward Fazio Arm Circle, 20 Cadence Count Backward Fazio Arm Circle, 20 Cadence Count Seal Claps, 20 Cadence Count Overhead Claps)

Corner:
Frankenstein Kicks
Hillbillies
Imperial Marches

Basketball Court:
10 Reverse Merkins
15 Squatter Pyramid

The Workout:

Partner Up and Play Catch Me if you can with 3 Burpees for two laps
Bearmuda Triangle Though it was a straight line since I forgot the cones.  Each light pole do incrementing Burpees starting at 1 to 3.  Head back and pick up the six
7’s up the ramp.  At bottom of Ramp do Monkey Humpers, Box jumps at the top
Circled up for Mucho Chesto Bear Ring of Fire.  — Cause of time constraints the plank hold went away and we did the wide, Right hand offset and Left hand offset together.

Mary:

20 Cadence Count LBCs
Have a Nice Day

Announcements:

Fritter Foundation is starting this Wednesday!!!
Convergence tomorrow at Nutcracker 7 AM start time.  EC run from Starbucks starts at 6:30
Carpex Q Swap starts next week where Carpex comes to South Wake and the following week South Wake Q’s go to Carpex.  There are still opportunities to Q.  Sign up while opportunities last.
Did I mention Fritter Foundation
Breath Taker Donation starting next week
I forget did I mention Fritter Foundation

Prayer:
Ausfart and his recovery
Boy George Son River
Doug Stein

Jack Bells

/in /by

Pax of 5 gathered for a promised co-Q beatdown by Pikachu and Skidmark. 3 pax came from Crazy Time and after some mumble chatter we were off at 0530 as scheduled.

Warm Up:

SSH x15 IC

Daisy Pickers x10 IC

Windmill x10 IC

The Workout:

Pax gathered at end of parking lot with their kettle bell. On the grass x2 Turkish Getups on each arm and then we started our latter:

Walk to 1st parking lot line – x10 Kettle Bell swings

Back to grass for x2 Turkish Getups per arm. Repeato swings at 1st line, then go to 2nd line for 5x Man-O-Makers per side.

Getups are performed each time a new line is added, and all preceding lines are always done. Exercises for subsequent lines were:

3rd Line – 10x Deadlifts

4th Line – x10 LBCs w/Kettle Bell held over chest

5th Line – x10 Sit ups w/Kettle Bell held over chest and rotated to be overhead at top of situp (dubbed the Vietnam)

Getups were repeated one more time for good measure, and then YHC handed things over to Skidmark.

Skidmark led us in Jack Webbs – 1:3 Merkin to Overhead Press w/Kettle Bell ratio from 1:3 -> 10:30, with “recovery” runs in between down to parking lot median.
Mary:

After we (thankfully) finished Jack Webbs we circled up. After the Pax (other than Pikachu) failed to guess Skidmark’s favorite “Mary” exercise we were punished with performing it – the Merkin Clock. With stops at 12, 9, 6, 5, 4, 3, 2, 1 we were sufficiently gassed.

Announcements:

2019 workout tracking & Breath taker challenge/auction (note that auction $ includes your t-shirt at year end) – https://docs.google.com/spreadsheets/d/1spZ750Z2bguwsTsoLzbqny5bUihPghHvCHrvf1f5Wbk/edit?usp=sharing

CarPex Q Swap signup is live – https://docs.google.com/spreadsheets/d/19Ne_uUu0EG68-ePB-xn2-FBUp25gwWNsGY5KvEypxpo/edit?usp=sharing

QSource is starting in 2019 – 3 options:

*Tuesday 0630*
Starbucks
https://goo.gl/maps/eXcPjkyqmhm
siteQ: @Pikachu

*Wednesday 0630*
Stick Boy Bread Co
https://goo.gl/maps/FVGkGfgyJ252
siteQ: @Dauber

*Wednesday 2000*
#qs-valhalla
Carolina Brewing Company
https://goo.gl/maps/LM3FLr2Z5JJ2
siteQ: @Breach

Prayer:

Crab legs

Noah’s Ark

Ausfahrt

UTI Joins Crazy Time – The Last Murph

/in /by

UTI caught the Crazy Time bug from Lipstick and joined us for the last Crazy Time Murph for a while. Beginning in 2019 Crazy Time will morph into a pre-set workout changing monthly. It will be murph-like (set running and exercise counts done OYO) but will change every month. The year of the Murph is over – your weekly Murph needs can still be met through Tea Time on Monday nights.

Warm Up:

1 Mile run
The Workout:

100 Pull Ups

200 Merkins

300 Squats
Mary:

Pax went off to EC/their own workouts
Announcements: N/A
Prayer: N/A

Nemo’s Last Stand

/in /by

14 months as Disney Site Q came to an end on a perfect late Dec morning with a true baker’s dozen and a strong showing of 8 on EC.  It’s been an honor to be on Q and I appreciate all the #HIM who supported me, put in the work, and stepped up top lead.  I look forward to guest Q’ing sites around South Wake in 2019.

Warm Up: Regular jog around fields, circle up for variety of standard exercises. On the jog to circle up again beyond the half pipe and we did a burnout of Fazio Arm Circles.
The Workout: On the jog to the lower lot we set up on the benches for sets as follows, all on the 15 IC or cadence: tempo dips, plank hold, shoulder taps, low slow flutter, SSH. Set up for Indian Run all the way to The Abyss – keeping it clean and in line, with the exception of a drop out to make a special visit to the woods. Set up in 2 groups for spacing.  Stayed with the groups and at the top we did 10 squat star jumps, at the bottom 15 merkins. 5 rounds total. On the jog back to the start.
Mary: Quick 3 rounds of LBCs, Homer to Marge and Pickle Pounders
Announcements: Lots of new activity in 2019 – Post challenge, breathtaker, Q swap, 3rd F Q Source, new HS race this spring 8k and 16k
Prayer: Ausphart (who was named at Disney) in his recovery, Double D and his family, Crablegs, silent 10 count for unspoken and YHC took us out

Up for something new?

/in /by

Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop.  Last Person in Indian run drops down for 4 merkins and then sprints to front.  Repeat around Ting Loop until Q says to end.

Accountability

/in /by

Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Out In Out In Out Out In Out

/in /by

Read this to the end, there’s a special surprise announcement!

 

Man, Womble Park was LIT this morning.  60 degrees, raining, and the Pax had a host of options.  In order, they were:

Crazy Time (modified Murph) (4:30 AM): Pikachu, Cowboy
Pre-Ivan Yoga (5 AM): Emeril, Slide Rule
Pre-Ivan Run (5 AM): Dawgpound?  (Dunno, go read the Ivan Backblast for more info)
Pre-Cletus Yoga (5:15 AM): Pikachu, Slide Rule, Kid Cracker, Emeril
Pre-Cletus Run (5:15 AM): Yogurt, Cowboy, Warbucks
Crazy Ivan (5:30 AM): Go read theirs, dunno
Cletus (5:45 AM): Tagged pax (16)
2nd F @ Dunkin (6:45 AM): Not me, sadly

Warm Up:

As mentioned, it’s the first day of winter and raining.  But, true to NC form, it was also 60 degrees.  16 Pax started continued their morning with running the lines on the courts, SSH, Imperial Squat Walkers, Good Mornings, and  5 burpees OYO

Given the Pax’s newfound love of Yoga, YHC opted to do a brief demonstration of what “Yoga” has meant for the EC crowd the past two weeks.  We did a quick 5-10 count of Runner’s Pose, Warrior 1 & Warrior 2, with added time to discuss form and for YHC to figure out right leg from left leg.  Once everyone was limbered up, a slow mosey to the rock pile to start:

The Workout:

Part 1:

Pax went shoulder to shoulder in a plank.  End Pax ran to other end, while everyone else did a Merkin.  Rinse, repeat, two trips through.  Somehow we added up to 30 when there were 16 of us.  Math is hard, friends.

Part 2:

Split into 5 groups of 3 with 1 rock each 4 groups of 4 with 2 rocks each and head to the play ground.
Each Pax does one of:
– Wonderbra, Deadlift-overhead press, Merkin, pullup x5.  Pullups act as timer.
Rotate through 5 times for 25 pullups.

Part 3:

Head to the pavilion for everyone’s favorite Irkins, Derkins, and Dips (+ Bear Crawl).  Crawler acts as timer and everyone rotates through 3x

Part 4:

Reverse burpee indian run (front Pax goes to rear, everyone does a burpee when he gets to back of line) 1/2 around fields.  Regular Indian run back to courts

Mary:

Ain’t got no time for that.

Announcements:

Lots.  Draper announced 8/12K races?  Something something Holly Springs festival.  Something something heartbreak hill.  Something something.  Hit him up on Slack for details 🙂

Slack is, you know it, back.  Guys have been using it more and more.  2nd F lunch today, lots of chatter about the game, 3rd F postings.  Please, if you haven’t checked it out (or you checked it out last year and stopped), give it a try.

QSOURCE
This is a biggy.  We are going to make an intentional effort to do better at 2/3F in 2019.  To that end, we’ll be joining with the rest of F3Nation in a weekly study of the “QSource”, a leadership / human development program.   The 4 broad categories are Get Right, Live Right, Lead Right, and Leave Right.

Pikachu will be leading a group Tuesday mornings, 6:30 AM @ Starbucks (U-Turn location)
Breach will be leading Wednesday evenings, 8 PM @ CBC

Details will be, you guessed it, on slack.  (and facebook too, but it’s the worst)

Prayer:

Many guys were lifted up during prayer.  Focus on building our Shield Lock, the group of 1-3 other men who can hold you accountable because they actually know you.  We’ll be talking about this more in 2019.

Exciting new thingarama:

You made it!  Ok, exciting news.  In 2019, we’re going to revive an old challenge and make it more awesomer.  You remember breathtaker, right?  That 25 pound lump of suck that some poor Pax picked up at Cletus COT and wore to 5 workouts the following week?  Well, it’s baaaackkkkkkk.

But, this time, there’s a t-shirt.  Pax who successfully wear Breathtaker to 5 F3 workouts (EC are not a workout, but other region AO’s still count if you can’t stay in SW) in a week (Sun-Sat, including Ground Pounder!) will get a shirt with their name (and all the other successful HIM names) at the end of the year.  Names will be in order of completion of the challenge, so first week = first name.  If you complete the challenge more than once, your name gets bigger (think word cloud).

“but wait” you might be thinking, “isn’t there going to be a mob trying to get their name on the shirt?  How will we decide who gets to go next/first?”

Have I got great news for you.  We will be auctioning off the next spot in the challenge every week.  All money will go to charity (charities will be chosen throughout the year as part of broader 3F efforts).  Bids start at $50.  Bids will close at Cletus COT.  Might have to call Shredder at Sheepdog to let those guys join in the live auction fun.  There will be a spreadsheet posted online (ahem, slack) to bid ahead of time (even weeks in advance if you want to plan ahead).  But, Cletus COT will always have a live option to bid more.

As a super added bonus/penalty: the pax who donates the most over the course of the year gets to keep Breathtaker.  Put it on the grill of your truck, mount it on your shovel flag, or wear it to bed proudly every night (please don’t wear it to bed, or, like, ever again).  Heck, burn it for all we care, but you earned the right to do what you want with that thing.

So, who’s going to step up to the challenge?  Who’s got the most breathtaker 5 packs in them this year?  Who’s going to wear it FIRST (and who’s going to wear it LAST)?  And, most importantly, what kind of impact can SouthWake have with a $50+ donation every week?

It’s an honor and a joy to be part of this crew.  Let’s go past the magnet (1F)  in 2019, get even past the glue (2F), and start building some dynamite (3F).

Slide Rule OUT

Cowboy Joins Crazy Time – There’s Water Where?

/in /by

Cowboy joined YHC for Crazy Time on a rainy Friday morning. There was much surprise to learn that the previous evening’s rain had been strong enough to blow enough water to nearly completely cover the lower pavillion, so the Pax were forced to the concession stand pavillion for a modified Murph.

Warm Up:

SSH x15 IC

Good Morning x10 IC
The Workout:

100 Turkish Getups

200 Merkins

300 Squats
Mary:

Pikachu went to EC Yoga, Cowboy went to EC run
Announcements: N/A
Prayer: N/A

Odds or Evens, Deere’s Imaginary Numbers

/in /by

Pax of 5 braving John Deere’s jet lag fueled Thunder. 

EC – Deere with 5miles, Pikachu with 4

Mosey with arm stretches to covered shelter. 

15 x Cotton Pickers

10 x fwd, 10 x rev arm circles

Workout :

Odd Clock Merkins, 1,3,5,7,9,11

“6 x Double Merkin Burpees, 12 cadence count balls, 18 cadence count low slow flutter, 24 cadence American Hammers, 30 OYO Table Dancers (hold table, on tip toes deep squats) 36 cadence count SSH” rinse and repeat x 3 (SUCKED)

Mosey to bars for 9s=Begin 8 Merkins & 1 Pull-up, 7 Merkins & 2 Pull-up etc… preformed together. 

Mosey back to covered shelter… guess what.. repeat original sets: “6 x Double Merkin Burpees, 12 cadence count balls, 18 cadence count low slow flutter, 24 cadence American Hammers, 30 OYO Table Dancers (hold table, on tip toes deep squats) 36 cadence count SSH” rinse and repeat x 2

Mosey to tennis courts for Mary..

Odd Clock Merkins, 1,3,5,7,9,11

Protractors 22.5, 45, 90, 45, 22.5 – in cadence 10 count. 

Homer to Marge 10 x cadence

Homer to marge right leg up 10xcadence

Homer to marge left leg up 10xcadence

30 x Diamond Merkins

Announcements

Breach bottle share 23rd- LET HIM KNOW

Prays – Tofu took us out.

12 Days of Christmas, Foxworthy Style

/in /by

EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt

Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly

PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning

Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.

The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).

12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)

No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts

Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.

Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.

Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.

Redneck 12 Days of Christmas