Thank You
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
Tag Archive for: Pikachu
Lipstick Virgin Q at the Farm
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
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
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
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
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
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
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
U Turn BB
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Next Workout: Same Damn thing (only different)
Background: A buddy recently started working out and told me he did a “fitness test” as a barometer. I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test. Thus, the warmup!
We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)
Warm Up:
As fast as possible, do
- 1/2 mile
- 50 SSH
- 40 Squats
- 30 WWII
- 20 Merkins
- 10 Burpees
Time: 7 min, 6 sec.
Result: YHC was smoked and the rest of the workout was pulling from fumes
Warm Up Part Dos:
20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace
The Workout:
Pt 1:
Indian run to the rocks. Grab a stationary curling rock and circle up around the volleyball courts.
- Squat Hold, Overhead Press Rock. First one in circle throws rock to sand, does a burpee, then runs a lap around the court. Second man follows after the burpee. Repeat until all have run a lap
- Same damn thing, only this time curling the rock
- SDT, only this time triceps extensions.
Recover with a round of Guantanamo Leg Raises
Followed by Bull Frogs
- Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
- SDT, curling
- SDT, triceps
Mosey to playground
Pt 2:
Groups of 4 for 3 rounds of:
- Pullups
- Merkins
- WWII
- Sprint to rock wall (acts as timer for the group)
Mary:
- 13 Russian American Hammers
- 13 Box Cutters
- 13 R-A Hammers
- 13 Freddy Mercury
- 13 R-A Hammers
Make it stop, please. Ended right on time.
Announcements:
CSAUP coming up. Ask Pikachu, he’ll be on slack
Skid Mark was our Six and shared awesome words of what F3 has meant for him this year. Invited a half dozen + guys, one today, and several of those guys are still going strong. Awesome job dude, and great getting to know you.
Welcome aboard FNGs: Vespa, Big Wheel
Prayer:
Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.