Pikachu – Page 72 – F3 South Wake

Day 1 of OCR’s 5 Pack

July 30, 2018/in Paradise City /QIC: Emeril
PAX: 187, 3-Pete, 8 Bit, Axe, Breach, Dawgpound, Doc, Dumbo, Emeril, Foot Fault, Lipstick, Lucky Charms, M4L, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Squatter, Straight Cash, Yogurt

Pax of 22 making sweat angels at Paradise City

EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe

Shout outs: Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up

The Warmup

Quick warmup jog

½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,

The Workout:

Partner Dora

Balls to the wall/Partner Dips x3 rounds

Mary:

LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches

PRAYERS:

Crablegs, Double D

Announcements:
OCR working on a 5-pack this week.

The Ground Pounder

July 28, 2018/in Ground Pounder /QIC: Forceps
PAX: Forceps, Mookie, Pikachu

5 PAX came out for GP (2 post U-Turn)

Memorable Quotes:

Chillcut planks are just Pickle Pounders without the pickle and the pounding.

Warm up:

10’s – Good Mornings, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, Daisy Pickers, Merkins

The Workout

Mosey to Rock Pile – rotate rocks around circle between sets

5 sets of 10’s – Curls,
5 sets of 10’s Overhead Tri-press
5 sets of 10’s Ground Pounders (Deep Squat w/ Overhead press)
5 sets of 10’s Standard Press

While FNG dry heaves & recovers

10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge, windmills

Return Rocks to pile and mosey to playground

Aik’n Station:

Aik’n Legs – 15’s – Box Jumps, Lunges, High Knees, Split Jacks
Aik’n Belly -15 American Hammers, 20 ct 6 inches, 30 ct Chilcutts
Aik’n Arms – 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
Aik’n Legs – 20 Squats, 20 Step ups, 5 Star Jumps, 5 burpees, 15 Mnt Climbers

back to lot for COT/BOM

Welcome FNGs from Burlington, NC – Jumpman and Jurassic

Announcements:

CSAUP Greenville started an hour ago

Prayer Requests

Praise Pikachu starts new job in 9 days. Prayers for those recovering from injuries, for Foghorn and his family.

Thank You

July 28, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Bernie, Boy George, Brexit, Buttjoint, Cowboy, Dawgpound, Emeril, Foghorn, Forceps, Hasselhoff, LED, Lipsync, Natty Ice, Pikachu, Psi, Sassy, Skidmark

A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.

Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn

Lipstick Virgin Q at the Farm

July 27, 2018/in Cletus /QIC: 187
PAX: 187, Axe, Brexit, Brony, Cowboy, Crosby, Doc, Forceps, Lipstick, Lucky Charms, Peeping Tom, Pikachu, Psi, Skidmark, Straight Cash, The Natural, UTI, Warbucks, WebEx, Yogurt

PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery. Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher. 1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top. After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6). Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17 “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend. Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better. Men need each other in the worst way and we tend to bottle things up and that leads to problems. If you know someone you could reach out to, do so today!

Crazy Time 7.27.18

July 27, 2018/in Crazy Time /QIC: Pikachu
PAX: 187, M4L, Mookie, Nemo, Pikachu, Psi, Skidmark

Pax of 7 for an early Friday morning Murph.

Warm Up:

The 1st mile

The Workout:

100 Pull Ups

200 Merkins

300 Squats
Mary:

2nd mile run

Announcements & Prayer: None, too busy getting to our 2nd workout of the morning 🙂

Nothing Runs Like A Deere

July 25, 2018/in Thunder /QIC: Pikachu
PAX: Airsoft, John Deere, M4L, Never Nervous, Pikachu, Sting, Tofu

Backblast posted for John Deere…..

PAX of 7 for a warm and humid Thunder…

Warm Up:

Mosey from Tennis courts to the rocks for warm up

20 x slide strattle hop

20 x windmills

15 x forward arms circles

10 x reverse

The Workout:

Grab a rock and mosey, turning right at the baseball field down the path to the bottom part of the path. Stopping facing the hill at the gap between the fields.

11s…..Triceps extensions (start 10 end 10) – Run up hill to baseball field – Burpee’s (start 1 end 10)

Leave the rocks ;0)

Mosey turning up Grimsby for 4 random stops:
Stop one – 20 x LCB
Stop two – 25 x Low slow flutters
Stop three – American hammer
Stop four – 30 Merkins
Stop five – 20 box cutters (at Grimsby & Stinson)
Mosey to flag pole for hydration.
Mosey Back to rocks by baseball field hill…..

6s
Curles (start 5 finish 5)
Drop rock run up hill
Spider-Man Merkins ( merkin left leg, merkin right leg = 1 set. Start 1 finish 5)

Mosey to rocks for return
Mosey with purpose to tennis courts.

Mary:

Alligator Mekins width of tennis courts.

Announcements:

CSAUP Saturday, Patch is taking Wolfie (Brandon)

Prayer:

Rams recover, H1N1 (torn MCL), John Deere’s Neighbour cane off his road bike and having elbow reconstruction.

Thanks men, my honor to lead…..

The 4 Horseman

July 24, 2018/in Tea Time /QIC: Skidmark
PAX: Buttjoint, John Deere, Pikachu, Skidmark

Stark laid a beat down this morning but 3 of 4 pax doubled down

Warm Up: 1st mile
The Workout: 100 pullups, 200 meekins, 300 Squats, 2nd mile
Mary:
Announcements: CSAUP
Prayer: lots of pax need prayers. Buttjoint and Pikachu got new jobs

Return of Stark

July 23, 2018/in Paradise City /QIC: Emeril
PAX: 187, Banana Seat, Breach, Buttjoint, Chips, Dawgpound, Deadbolt, Doc, Dumbo, Emeril, Hasselhoff, M4L, Mookie, Nemo, OCR, Patch, Peeping Tom, Pikachu, Roger Roger, Skidmark, Stark, UTI

PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary. Welcome FNG Dumbo

EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger

Fartsacks: Forceps

Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night. Needed to rest it.

The Warmup

Quick warmup jog

SSH x20, Windmills, Imperials Walkers, Hillbillies

½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

6 Cones were set up about 10 yards apart. Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)

B.L.I.M.P.S

B- Burpees – Cone 1 x5 – Total = 25

L – Lunges – Cone 2 x10 – Total = 50

I – Imperial Walkers– Cone 3 x15 – Total = 75

M – Merkins– Cone 4 x20 – Total = 100

P – Plank Jacks– Cone 5 x25 – Total = 125

S – Squats– Cone 6 x30 – Total = 150

Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO

PRAYERS:

Crablegs

Announcements:
Lipstick virgin Q Friday @ Cletus

CSAUP in G-Vegas on Saturday

U-Turn

July 21, 2018/in U Turn /QIC: Skidmark
PAX: Dawgpound, Emeril, Foghorn, Forceps, Mookie, Pikachu, Princess Cut, Psi, Roger Roger, Skidmark, Sting, WebEx

Warm Up: quick warm up of imperial walkers, hillbillies, good mornings
The Workout: 5 mile run
Mary:
Announcements:
Prayer: lots of prayers for f3 brothers

Ground Pounder – Pikachu’s Beautiful thing

July 14, 2018/in Ground Pounder /QIC: Forceps
PAX: DoubleD, Forceps, Lipsync, Nemo, Pikachu

5 PAX came out for GP (2 post U-Turn)

Memorable Quotes:

“Running behind Pikachu is a beautiful thing, Do you eat dog food Pikachu – cause it smells like dog farts, Thought we were doing 100, Pick a rock as big as the love you have for your brothers, Rock of Gibraltar”

Warm up:

10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, SSH.

The Workout

In honor of Blue Hen’s 40th we did a 40 Ct Blue Hen Balls to the Walls

In honor of Crab Leg’s 50th we did 50 Dips

Aik’n Station: Rotate stations Clockwise

Aik’n Legs – 15’s – Box Jumps, Lunges, High Knees, Split Jacks
Aik’n Arms – 15’s – Merkins, Derkins, Dips, Shoulder Tap Planks
Aik’n Belly – 20’s – LBCs, Pickle Pounders, WWIIs, Homer to Marge
Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
Aik’n Belly -15 American Hammers, 20 ct 6 inches, 25 Rocky’s, 30 ct Chilcutts

Rock Shock Mary

Mosey to Rock Pile – rotate rocks around circle between sets

4 sets of 10’s – Curls,
5 sets of 10’s Overhead Tri-press (in honor of Crab Legs 50th)
4 sets of 10’s Deep Squat w/ Overhead press,
4 sets of 10’s Standard Press

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

DD talked about the upcoming CSAUP (details posted on FB), 2nd F Salamander Game Fri, July 20th (get seats in section 105).

Prayer Requests: Nemo’s friends – Jen and Lynn battling breast cancer, Forcep’s Mother-in-law in hospital

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