Tag Archive for: Pikachu

Is this still an AWESOME route?

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EC: Pikachu, Skidmark, 187, Full House, Mc Nugget, UTI

FNGs: Not today.

Warm Up: It was cold. We discussed the route and headed out.

The Workout:

The AWESOME route (Skidmark pointed out looks like the Grinch)! If you were not there you TOTALLY missed out.

 

 

 

 

 

 

Mary: short on time.

Announcements: Panera is hiring. Q source meets every Wednesday at 0645. Check 3rd F channel for location.

T-Claps (Recognition): All PAX for choosing the DRP.

Prayer: ALL PAX to stay healthy and COVID free, unspoken.

YHC took us out. Always an honor to lead.

How did I forget to add bear crawls?

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FNGs: none
Warm Up: SSH, Windmills, Hillbillies / Imperial Walkers, Sir Fozio Arm Circles, Seal Claps, Overhead Claps, 5 burpees OYO for late PAX
The Workout: YHC is all about functional exercises, stuff that can come in handy day-to-day. While we may not see any combat in our daily routines, the Army Combat Fitness Test‘s recommended exercises will surely lead to better results when playing with the kids or tackling that honey-do list. I picked out a few and modified them to make them more F3 Southwake-friendly.

1ish mile run (figure 8)

Round 1
Lunges (10 in cadence)
Star Jumps (10)
Hand release merkins (10)
American Hammers (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

Round 2
Goblet squat (10)
Overhead Press (10 in cadence)
Supine Chest Press (10 in cadence)
Low Slow Flutter (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

At the request of Pikachu, we threw in some Bearly Curling (bear crawl while pushing rock). Down the parking lot, John Cusack the rocks back.

One more loop around the ball fields and back to the tennis courts.
Mary: Popcorn Mary featuring LBCs, Box Cutters, Pickle Pounders and a few others I forgot.
Announcements: donate blood
Prayer: Cupid’s knees, PAX with cancer, general mental health this time of year

One year anniversary

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FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.

6x hills & a different exercise at the top & bottom.

Shoulder burnout with rocks.

2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.

Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.

WE ARE THE BRUTE SQUAD

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FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out

The Ultimate Mutiny

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18 PAX joined in for some wet frisbee Ultimate!

FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer

It was drizzling Rain this morning. I figured it would be a slim crowd this am.

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To my surprise 5 HIM had beat the fartsack and EC this morning. As always F3 has had a huge impact on me. I Thank each one of HIM for making me better!

 

Warm Up: Circled up for the following exercises, SSH, maricon night clubs, seal claps, over head claps, imperial walkers, hillbillies, good mornings.

FNG: Nope

Workout: Moseyed out of parking lot to Sunset Lake Road sidewalk. Every light pole 1-merkin 3 air presses all the way up to 4. Turned into the church lot for 4 cul-de-sac exercises.

1st Stop 5-Burpees-moseyed in between stations

2nd Stop 10-Merkins all together

3rd Stop 15-monkey humpers

4th Stop 20-Plank Jacks

Returned to beginning by way of 2 groups of Indian Run. I got screwed with the 2 fastest guys!!

Rinsed and repeated for a total of 4 times.

Returned to side-walk light poles and repeated merkins and air presses

Mary: Chill cut, low slow flutter, various stretching

Announcements: Donate food for HS Food Pantry, Posted on slack. Deadline approaching, CSAUP Carpex tomorrow, TUNA Run for many F3 guys. Good Luck

Prayers: My mom got a pretty good report. Thanks for the continued prayers. Sliderule, Mookie and Fanny Pack IR. Prayers for you guys to return healthy soon. I am sure other PAX have injuries. God Speed!!!

T-Claps: All PAX except me and Bondo EC this am! Job well done!

Stay Humble!

 

YHC took us out! Honor to Lead this am! Have a Great weekend!!

A Case of the Dropsies

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It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.

FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest

Was It Strawberry?

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Beautiful morning with perfect weather.  I ran from home to Tiger Blood and arrived to see the Pax ready to go.  Some chatter for a couple minutes and off we went.

PAX: Bernie, Boy George, Fumunga, Lipstick, Pikachu

FNGs: Zilch

Warm Up:

  • Mosey to track
  • SSH – 25 IC
  • Stationary Lunge Twists
  • Alternating Curtsy Lunges
  •  Leg Swings
  • 0.5 mile jog with 10s stride

The Workout:

Pretty straightforward.  5 x 5:30min intervals at threshold to long interval pace with 2:30 min walk/run recovery

I was talking to Boy George about a buddy only eating yogurt before our 4-man BRR journey.  Unbeknownst to us, Lipstick was on the other side of the fence, where he was releasing a chocolate squirrel into the wild, and asked if the yogurt was strawberry.  Hence the title.

Mary: No core.  Stretching

Announcements:

  • Hilltop-Needmore CSAUP

T-Claps (Recognition):

  • Boy George with a strong effort while still recovering from Barkley’s Fall Classic

Prayer:

  • Fumunga’s neighbor recovering from stroke (no brain damage but some paralysis)
  • Lipstick’s wife’s pregnancy (dealing with not being able to sleep well)
  • Pickachu’s church member passing to Covid

This Is A Family Park

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7 pax posted for no running weight based Thunder. Pax brought their kettlebells and Pikachu provided the trap bar for 115 lbs of deadlifts. YHC’s marathon playlist had some music with questionable lyrics for the park.

FNGs: None
Warm Up: Fazio Arm circles, ankle circles, Good evenings
The Workout: Tabata style 45 second on, 15 seconds rest. 3 sets of each group. Pax rotated for deadlifts for 45 seconds
1st group: Cleans, Swings, merkins
2nd group: Clean & press, Snatch, Jump Squats
3rd group: Clean & Jerk, Snatch w/ reverse lunge, Burpee
Mary: Stretching
Announcements: Brut CSAUP, Long Ass Run October 24
T-Claps (Recognition):
Prayer: Church member with Pikachu lost life to COVID

Emeril Meant Business Today

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9 PAX to celebrate YHC’s birthday Q! Number 42 was on display for some of our time as well as a quick team effort to “lift guys up”. Emeril…my polish brother…was definitely the man going after it the most today as he took the Main Street Hill hard…every time today! Great work and thanks for joining me to celebrate life!

FNG’s: None, however YHC wasn’t sure because I can’t see in the dark and thought maybe…BossHog was someone else.
Warm Up: SSH x20 IC, Good Mornings x10 IC, Sir Fazio’s F/R x10 IC.
The Workout: A full lap around the soccer loop/ramp stopping for a total of 42 Burpees along the way as we made our way up to the Main St. flagpoles.

Next, we did 11’s. Merkins at the flags, Ground Pounder’s with rocks from the hole up by the street. Emeril was motivated today!

We did a full loop of Indian Runs, with stops along the way to do partner rows (2 PAX act as base, other PAX does inverted rows and rotate). We did this 4 times along the way. Each PAX did 5 rows per stop. We did a quick stop for a silent BTTW by the ticket booths.

We ran down to the guardrail to do 42 dips before heading for Mary.
Mary: Freddie Mercury, LBC’s, Homer to Marge, Pickle Pounders all either x15 or x20.
Announcements: CSAUPS in Carpex and here on October 16th.
T-Claps (Recognition): Emeril…beast mode!
Prayer: YHC took us out. Praise for Pikachu’s M starting a new job!