Tag Archive for: Pikachu

Crazy Time – Sketchy White Van Edition

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YHC pulled into the parking lot with a sketchy white van following him. When the window got rolled down it got more sketchy – it was Skidmark beginning the BRR pickups. Kudos to all the BRR participants – this one’s for you!

Warm Up:

1st mile
The Workout:

100 pull ups

200 merkins (the push up)

300 squats

YHC did 10/20/30 for the first 5 sets, followed by 5/10/15 for 5 sets, followed by finishing the remaining count of each workout.
Mary:

2nd mile

Vests:

YHC for the 1st half of the workout.
Announcements:

We were off to attend the special Q’s of the morning.
Prayer:

None

Cletus – Noah’s Ark 1 year anniversary & birthday Q

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Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.

Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.

Full body beatdown at PT

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Warm Up: Follow me for a lap around the tennis courts and a lot of line work across the parking lot

circle up for side straddle hops, good mornings, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout: grab a big rock for lifting – no need for a flat one as we will not be pushing it across the parking lot (today anyway) and circle up

Full body beatdown using 1 minute intervals. Instructions were to max out reps each interval and then begin the next interval after about a 10 second recovery

round 1 Chest

merkins, press with rocks, wide merkins, press with rocks

jog around the parking lot

round 2 shoulders

shoulder press with rocks, Carolina dry docks,  bttw, ground pounders

jog around the parking lot

round 3 back

ruh rohs, Supermans w/back flex, ruh rohs, Supermans w/back flex

Jog around the parking lot

round 4 arms

curls for the girls, tricep extensions, curls for the girls (slow), diamond merkins

Jog around the parking lot

round 5 legs

weighted squats, split-lunge agility, weighted squats – return the rocks

Mary: circle up on the tennis courts and hold chill cut plank.  Once the six arrived alphabet soup was called to close
Announcements:Welcome FNG 2.0  Messi

BRR this weekend, csaup oct 20th, anyone available on Saturday to help Kid Cracker move his parents please let him know.
Prayer: thankful for f3 and the men involved, asked for help to be better men, husbands, fathers and sons

Ummm Ultimate Mutiny Monday Madness

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Read more

Labor Day Murph

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Only one pax took Pikachu up on his offer of a pre-ultimate Murph. No FNGs so we were off.

Warm Up:

1st Mile
The Workout:

100 pull ups

200 merkins

300 squats
Mary:

2nd Mile
Announcements:

N/A – Ultimate began!
Prayer:

N/A – Ultimate began!

It Takes Two

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Buford brought the music today.  We all learned a little bit about the man known as Buford.  NC State  Football songs where present in the mix along with some old school Rap.  It was a bummer though we didn’t hear Miley Cyrus though.  Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.


Warm Up:

A quick run around the Soccer Fields.  Circled up for the following.

20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins

The Workout:

Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch

Made it back to the Playground
Station A was the timer.  The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.

Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope

TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing

Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl

TRX Excercise: Rows
Kettlebell Excercise: Figure 8s

Mary:

Circled Up and did some Hip Stretches.  I think this is when Pikachu hurt himself

Announcements:

9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole

Prayer:

Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team

Crazy for Crazies

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YHC committed to not fart sacking after having missed his beloved Crazy Time for 4 straight weeks. Two other pax joined him for a fun Friday morning – pleasantries were exchanged and they were off.

Warm Up:

1st Mile
The Workout:

100 pull ups, 200 merkins, 300 squats
Mary:

2nd Mile
Announcements & Prayer:

None – beat downs to get to
Vests:

YHC with 12 lbs for the first half of all sets

Two pax (Crosby & YHC) went to Crazy Ivan which proved to be a mistake when we ended warm ups with 50 merkins, but that’s for another back blast 🙂

New leaders being born

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Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.

Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs

The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down

Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.

R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom

Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)

Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)

Announcements: Runs and events coming up

Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken

Great job stepping up R22! Next time he’ll be running the show.

Hot hot hot

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Pax of 6 gathered for a very hot Thunder session.

EC: YHC with an easy mile.

Warm Up:

Jog over to grass near amphitheater.

SSH x15 IC

Good afternoon x10 IC

Mountain Climber x20 variable cadence

Arm stretches
The Workout:

Since some of us were sore from the 5 year anniversary beatdown we decided to get all our Merkins out of the way.

Mosey to the nearby hill (directly next to running track) for clockwork Merkins, starting with 12 o’clock pointing towards the track.

12x at 12 o’clock, and then proceeding accordingly clockwise all the way around – 78 merkins

Mosey to playground – ab work to let the heart rate recover:

Low slow flutter x10 IC

LBC x10 IC

To counterbalance all that chest we needed some back, so to the monkey bars we went. 3 pax hold chill cut plank, other 3 each do 10x Pull Ups. Each group went once, then went again with 5x Pull Ups.

Mosey to the rock pile where pax were instructed to get a “medium, non-traveling rock to share”

Circled up for various rock exercises rotating rocks throughout:

7x Deadlifts, 14x cleans, 21x overhead press, 14x putting it all together for the ground pounder

Curls – 7x bottom half range of motion, 7x top half, 14x full range

Tri-ceps – 7x bottom half, 7x top half, 14x full range

Return the rocks and mosey to the metal bars along the walkway near the baseball fields

All pax on bars for upright bodyweight rows – x10

Switch to grass for 10x squats

Repeat rows x10, prisoner squats x10, rows x5, lunges x5 each leg

Mosey back to tennis courts for Mary

Mary:

Mary around the horn – 15 count each (except for the Burpees called by our FNG Urban, only 8x of those. Maybe that’s why the Big Blue fan got that name).

Announcements:

9/11 stair climb
Prayer:

Crab legs. Unspoken.

 

Great work men – hot one out there. An honor and privilege as always to lead.

10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise

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This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.

Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..

Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)

The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.

Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back

Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).

Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..