U-Turn with Kotters and BRR
Good number for U-Turn.
Ranges from 5 – 9.5
Welcome FNG Whiteout
Tag Archive for: Pikachu
Crazy Time Keeps Rolling
Pax of 4 gathered under the moonlight for Crazy Time. WebEx dropped by on his way to getting some miles – he got in 8 before the workout!
No announcements and we all did our thing – great work men!
Ultimate Beatdown at Thunder
15 Pax gathered in mostly reasonable temperatures for another of the ever popular Ultimate frisbee workouts. Two FNGs were present so disclaimers were read and we mosey’d to the turf fields where YHC had already setup a playing field.
Warm up:
10x SSH IC
10x Daisy Picker IC
20x Diamond Merkin – YHC said these would be the last of the merkins for the day, but he was wrong.
The thing:
We divided into teams – red/black shirts vs the skittles (all other colors). The dropped disc penalty was established as 1 Turkish Getup, with the scoring team calling a workout to be done x10 (either reps or IC). Scoring exercises were all over the place but there were multiple rounds of burpees, merkins, jump squats and star jumps.
40 minutes of play blew by and we wrapped up with some quick left over right/right over left hamstring stretches. Deadbolt even joined us as a surprise guest at CoT.
Announcements:
4th of July Convergence
No Thunder on 4th of July
Prayer requests:
Skidmark on the job hunt
Tons of fun men, as always appreciate the honor of letting me lead.
Aye,
Pikachu
The Murphy
6 Pax took to the playset at Womble for the weekly tribute to Michael Murphy.
EC: John Deere
Vests: Skidmark
Warm-up: First Mile
100 Pull-ups
200 Merkins
300 Squats
Mile 2
Announcements: 4th of July at Disney. No Thunder Wednesday July 4.
Prayers: Skidmark looking for a job
Yogurt get out of the Street
24 Pax made their way down to the Paradise City.
EC: Pikachu, UTI, Roger Roger, Pablo, Crosby, Nemo, Deadbolt, Skidmark
Fartsacks: Breach
Warm-up: One lap around the complex with 25 merkins, 15 SSH, 10 IW, 10 Hillbillies, and 10 Cotton/Daisey Pickers
The Thing: Mosey across Main St for 11’s. Burpees at the top and Jack Webbs at the bottom. Run to first tree do 1 burpee, back to start for 10 merkins/30 overhead presses. Run to second tree for 2 burpees and back to start for 9 merkins/27 overhead presses. So on and so forth.
Mosey back to the complex for Brokebacks with a partner. 10 each and then run up the hill by the ticket booth. 10 each at the top. Run back down and 10 each at the bottom.
Mary: 22 WWII for missing Breach, 10 Peter Parkers
Welcome FNG Axe (Like the body spray)
185 total Merkins and 2.85 Miles along with 55 Burpees
Announcements: 4th of July South Wake Convergence 0630 Disney
Prayers: Roger Roger’s grandfather, Forceps’ son, Crablegs, unspoken
6/23/18 Ground Pounder
7 PAX came out for the beat down.
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers & Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers
The Workout
- 10’s SSH, Standard Merkins, Plank Jacks, Mountain Climbers, Burpies (for the tardies)
Rock Shock -(pick a big’n)
circle up rotate rocks around circle between sets
- 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, Windshield Wipers
Cousac to the bathroom wall
Wall of Pain:
- 70 count Balls to the Wall
- 10 Burpies
Cousac to the Playground
Aik’n Station: Break into 3 groups rotate stations clockwise
- Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
- Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
- Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders
Rock Suicides in lawn: Pair up and chose one rock. 1 planks while other sprints to sidewalk and back
- 2 sets: Standard Rock Planks
- 2 sets: Crab Planks
Tunnel of Love X 2 – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax.
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
6/27 Wrangler Virgin Q @ Possom Trot (Action Park – 5:30AM)
4th of July Convergence @ Disney (Middle Creek Park 6:30AM) so invite your neighbors
Healing Transitions needs us- 2 PM Fridays at the Arena- Pick a Friday and HC
Review and share the FB Post from the F3 founders.
Prayer Requests: Pax on the DL (Draper, DD, Crablegs), Safe travels for Pikachu’s family (sister in-law headed to Korea and the rest headed to Yellowstone).
Humid humid feels like rain
8 pax got sweaty in the humidity at U-Turn. Nice run. Deadbolt is a NRFC (nice relatively firm commit) for sunrise tomorrow. A nice breeze just blew through ahhhh.
Annoincements: 4th of July Convergence at Disney. Mumble chatter of a 2nd F at M4L after. UTI doing sprint Tri at Harris Lake on the 14th. Go cheer him on.
Prayers: Be safe
Cletus – Like Clock Work
Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.
Main Event:
Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20
Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.
Dora – 50 Dimond Merkins, 100 LBC and 100 Squats
Rock Clock – around the clock, each PAX called out Qty and exercise with rocks
Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers
COT:
Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.
Prayers: Awesome brother CrabLegs, Unspoken
Crazy Time Gets Legit
8 Pax said screw sleep and showed up at 4:30AM to get an extra beat down in on a humid Friday morning. Extra kudos to Yellow Card – YHC certainly wasn’t waking up at 4AM to work out at 15.
No FNGs, so we went off and did our thing:
1 mile
100 Pullups
200 Merkins
300 Squats
1 mile
Various set patterns per usual – shout out to Skidmark for doing the first 10 sets at 10 pullups/10 merkins/15 squats and then finishing from there. Getting stronger bro.
We had a quick CoT and then (most of us at least) went off to our regularly scheduled 2nd beat down of the morning.
Based on three weeks of good attendance in a row Crazy Time is now a thing!
Aye! ~ Pikachu
Thunder Up
QIC: Hello Kitty
YHC is hungry for Qs this week, and the chance for another evening post presented itself down in So. Wake territory, so, to Thunder it is for a 1900 tip-time.
15 gather around a pair of shovel flags, YHC can tell the red carpet has been rolled out, and after a recon mission, we’re off (leaving a cooler at the flags with cold water along the way).
Warm-up:
- Mosey to the field for: SSH, Sir Fazio, Mountain Climbers and Imperial Walkers
- Grab a rock and move along over to the lot.
- Quick feet, curls, quick feet, triceps, quick feet, press, quick feet, rows.
- Curb mountain climbers (CMC), curls, CMC, tricpes, CMC, quick feet, CMC, press, CMC, rows.
Thang:
- Head to the playground for that nice plush surface area free of sand spurs.
- Partner up for Dora 1-2-3 (my second go-around today). Running partner to the flag/cooler and back while teaming up for 100 merkins, 200 squats, 300 LBC.
- With great work accomplished YHC thinks he’s got to bring a Kitty Classic and little Carpex flair to So. Wake. Bull in the Burpee Ring, HIMs abound and the competitive juices (along with sweat) really flowing.
- The group of bulls then mosey to the bottom of a hill (located by the field) for 4 rounds of hill bear crawls with 10 star jumps at the top.
Mary:
- A round of Mary as called by the local pax, ending on Bonnie’s torture by YHC.
COT: 15 strong, and Announcements/Prayers.
NMS:
- Per Midget’s request, YHC shared a little bit about what Chinese Downhill spoke about at the Carpex convergence this morning.
- Thanks for letting me come down and host a beatdown with you fine HIMs this evening.
Tclaps,
Kitty