Tag Archive for: Pikachu

U-Turn at the Merlot Pile

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U-Turn started with YHC and Skidmark starting early at 5am to get some extra miles. However we were cut short by some pretty bad stomach sickness for Skidmark – we got ~1.25 miles in and then walked back to start while he recovered.

YHC met the others for a 3 mile route starting at 6AM.

Warm Up:

SSH

Right over left/left over right stretches

Heel to but stretches
The Workout:

3 miles around the business park, picking up the 6
Mary:

N/A
Announcements:

None
Prayer:

Skidmark for recovery. Those running Derek Davis.

U-Turn 8_11_18

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Warm Up: We warmed up
The Workout: We ran.  5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements:  Can’t remember
Prayer:  Can’t remember

Ground Pounder 8/4

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Pax of 7 got a little bit stronger today

Warm Up: Jog 1/2 way to Veterans Park and back. Circle up for 22 reps each of Side Straddle Hops, Imperial Walkers, Prisoner Squats, and Merkins.

The Workout: The main event consisted of a Tabata style workout with 30 secs of work and 10 sec of rest 2x through each of the following 4 sets of exercises.

Merkins, Mountian Climbers, Prisoner Squats, Squat Jacks

Walking Lunges, Inchworm Merkins, Lunge Jumps, Diamond Merkins

Jackknives, Boat pose, LBC’s, Boat canoes

Peter Parker Merkins, Chill Cut Plank, Bear Crawls, Plank Get-ups.

After each set pax would mosey around the baseball diamond and squat hold for the 6.

Mary: Around the world exercises of 10 reps each called out by pax members. Merkins, Ski Jump Planks, Freddie Mercuries, Wide grip Merkins, LBC’s and Imperial Walkers
Announcements: Holly Springs 1/2 marathon is getting closer to being sold out, get in now while the price is still low.
Prayer: Drapers nephew is in GA at the southeast regional little league tournament, prayers for his team to do well. Pikachu is traveling to NJ for his new job starting Mon, prayers for a safe journey and that his new position is what he expects.

Cletus Mega beatdown

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Warm Up: Jog and SSH
The Workout: Around the parking blocks/stops 3 times – timed exercise where as the count finishes, you bear crawl or plank shuffle to the next parking stop for the next exercise consisting of:

Plank Shuffle: Mountain Climbers, Derkins, Erkins, Shoulder Taps and Dips

Bear Crawl: Squats, Lunge Jumps, Monkey Humpers and Star Jumps

2 Sets of Catalina Wine Makers @ 15 and Pickle Pounders @15

Mary: Ab blast with LBC, Box Cutters, In and Out, Freddy Mercury, Nipplers, Pickle Pounders
Announcements: U Turn tomorrow, Ground Pounder
Prayer: CrabLegs, Fog Horn, Travelers and Military/First Responders

Roadie Training w/Crosby

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Warm Up: Circle up Tennis court.

20 – SSH

10 – Good Mornings

Arms across chest 10 count each side

Arms over head 10 count each side

Jog to check out the stations & Explain.

The Workout:

1- Heavy bag(80lbs.) Carry & sprint end of tennis court and back (over head claps/hold plank/Squat while in line)

2- Heavy Rock (French Curls) 10 rep 30lbs

3- Light Rock ( Curls ) 10 rep w/rocks

4-Alt Rock ( lateral raise ) 7’s 10 or 5 lbs. Weights

5-Jail break (The Fence line)

6-Step ups (down stone wall)

7- Duck walk squats(Mick Jagger’s) around snack bar

8- Jail break (The Fence line back to tennis courts)

9-Suicides( pick up the mic) Tennis courts touch outside line of each court and back. Used 2 courts.

REPEAT  WHOLE THING 3x’s
Mary: Every other PAX called a 5 count

Diamond Merkins

American Hammers

Merkins

Steel cross

Box cutters

LBC

More Merkins!

SSH

I may have missed a few..
Announcements: 5 year anniversary of South Wake Workout Aug 29 @ Possum Trot!

Prayer: Lucky Charm, Crab Legs, H1N1, DD family

What’s Keto?

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Pax of 4 gathered for our Monday night murph.

Warm Up:

1st mile
The Workout:

100 pull ups

200 merkins

300 squats

All pax did 5/10/15. We planked for the 6.

Mary:

2nd mile
Announcements:

Lots of talk about Keto

Prayer:

Silent prayers.

Day 1 of OCR’s 5 Pack

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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

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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

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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

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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!