Ivan Second Week Back

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Yoga EC: Dawgpound, Pikachu, Pumpkin Spice, Skidmark
FNGs: None
Warm Up:

Did a quick lap to get the legs moving. Circled up for the following

Foot traces 5 each direction each leg
Hip Barrels
Staggered Hinges
Spinal Twists
Ringers
Neck Turns

The Workout:

3 Rounds

10 Sprawls Jump rotates — This was meant to get the heart rate going, Sprawl is pretty much a burpee without the pushup. Jump and turn 180 degrees. Two jumps are one rep.
10 Alternating Lunges Each Side
10 Push Up on the Bells
10 Pistol Rows
10 Midget Love Handles

2 Rounds

10 Balls to the wall Push Up — Feet against the wall. Push-up. Climb feet up to the wall until vertical. Climb back down and repeat. The second round it was difficult getting vertical. My angle was probably 45.
10 Kick Throughs — Loaded Beast position. Opposite arm and leg are moving together. Kick leg through and pull the arm back. Similar to the breakdancer.
10 Strict Press
10 Deadlift one leg bent Switch each side
10 Halo Each Direction. Alternate direction after each rep

Finisher:

10 Minutes on the Minute: Do the reps and what remains from the minute is your recovery.
5 Snatches each arm
20 Swings

This was tough. I started with my 35 lb bell. I finished with 3 seconds to go before we started again. I switched to the extra 15 lb bell I brought. 20 lbs lighter improved my time by 4 seconds. 15 lb bell was probably to light. Needed a 25 lb bell today.

Mary:

It Ivan there will be some stretching

Downward Dog into Pigeon. During Pigeon, we rotated the hips by turning to each side.
Then we proceeded into a Kneeling stretch reaching with the hand overhead and then back.

Announcements:

If I’m Q’ing the workout expect a Finisher. That means if you have a lighter bell bring it.

T-Claps (Recognition):

Lucky and Pikachu. I saw them out of the corner of my eye during the BTTW Push-ups. they were still getting vertical during the last set.. I’m sure there were others. Congrats to all for trying new things.

Chaps for coming to Ivan. Two F3 workouts in his first week. Great start man.

Prayer:

Wallaby

Soaking it in

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FNGs: None tonight – a shame given all the shananigans.

Warm Up: Mosey to the corner of the track by the white fence (wishing someone in the pavilion a happy birthday along the way). Circle up for SSH, Daisy Pickers, Windmills, and Hillbillies x10 IC. 5x burpees thrown in since the pax were chatting quite a bit (and justified because Brexit joined us slightly tardy).
The Workout: Mosey to the rock pile as it continues to drizzle on us. Pax were instructed to grab a rock they were comfortable becoming well acquanted with.

Line up each pax at a parking block. 10x IC Curls for the Girls, followed by bearly curling to the other side. At that side we did 10x IC Curls and 15x IC Overhead tricep extensions, then bearly curled back. Repeating this we added 20x Overhead press, 25x Homer to Marge (added because the pax were having far too much fun and because the rain was really coming down on us at this point), and 30x Ruh Roh.

It seemed like we had had enough of the rocks, so we returned those and then moseyed over to the pavilion in the middle of the figuer 8. But that was just a tease of try ground, because we kept moseying right past it over to the pavilion where we did:

15x Alternating left right step ups, Irkins, Derkins, and Dips

10x Alternating left right step ups, Irkins, Derkins, and Dips

5x Alternating left right step ups, Irkins, Derkins, and Dips

 

The rain finally relented, so YHC decided we were allowed under the pavilion at this point. We held People’s Chair and balls to the wall for 30x and then moved into Mary where we were.

Mary:

30x Low slow flutter

30x LBCs

30x Imperial Walkers

20x Diamond Merkins because YHC was too spent to pull off 30 🙁
Announcements:

Run the quay deferment email should be coming out soon
T-Claps (Recognition):

All of the men doing so much to maintain our community during this difficult time. It’s obviously difficult, but it’s so imperative that we keep encouraging one another and allow guys to resume working out in person at the pace that works best for their families. All of us at Thunder were clearly greatly enjoying being able to be back out working out in person.
Prayer:

Unspoken.

Sheepdog 05/08/2020

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FNGs: none
Warm Up: Mossy around the school, Modified IMs, Sir Fazio Arm Circles, Squat Hold w/ Overhead Claps, Michael Phelps, Moroccan Nightclubs, Shoulder Taps.
The Workout: Build-a-Bear; Pax picked one back to back parking space line. Started with one Squat, Bear-crawled to the middle, one Merkin, then Bear-crawled to the end for one Burpee. Back to the middle for two, and so on, up to 10. Form was shot and Pax were breathing hard by the end.

Combat: Did a couple squat kicks to transition into combat and then introduced Pax to the Side-kick.

Mary: Went around the horn. Pax selected various core related exercises to finish us out.

Announcements: Various AOs opening back up.
T-Claps (Recognition): Fanny Pack and Shredder for EC.
Prayer: Continued prayers for everyone trying to work through this crazy time. Specific prayers for Fanny Pack’s friend in the hospitality business in Chicago. Norm took us out.

R4TJ XT Edition

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FNGs: nope
EC: Skidmark
Warm Up: Dawgpound led us in various stretches while we worked out who was doing what routes.
The Workout: Turns out Nemo and Redenbacher were down with the 7 mile route I had planned. We left Ting and took the greenway to Crossway. Crossway to the end and turn around to Linksland. Linksland across HS Road to Salem Ridge down to Bass Lake. Skidmark had a commitment so he headed home (and ended up with 10 miles). Up Bass Lake and across to Skymont. Back to the greenway and end up at Ting. We all ended with 7-8.5 miles.
Mary: Dawgpound led us in more stretching.
Announcements: check Slack
T-Claps (Recognition):
Prayer: Wallaby

Disney is “officially” opened for business

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FNGs: None

EC: Skidmark, ShamWow!, Nemo, Pablo

Notable Absences: the beer deadbolt promised for after the workout

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, Windmill IC x10, IW IC x 10, HB IC x 10, Sir Fazio Arm Circles IC 10 forward and 10 back, seal claps x10, overhead claps x10

The Workout: PAX split into groups of 4 or 5 and did an Indian run over to the high school main entrance.  2 rounds of 10 Irkins, Derkins and Dips on the benches or curb.  Then PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary taking the long way to admire the abyss on the way.

Mary: All exercises in cadence: LSF x20, Boxcutter x20, Homer-to-Marge regular x10, right leg up x10, left leg up x10, pickle pounders x20

Announcements: see FB and Slack

T-Claps (Recognition): Barb Key (Deadbolt’s M for tolerating him for 26 years, Happy Anniversary!)

Prayer: Continued prayers for Fanny Pack’s daughter and Wallaby

Back on the tracks.

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Three for some full body rock workout at the return of Downtown Train.

FNGs: No
Warm Up: Warm-up lap, Burpees, SSH, Merkins, Good mornings, daisey pickers

The Workout: Mosey’d to rock pile and headed to back of library for:

Set 1: All in cadence – 10 shoulder press, 10 bus drivers, 15 shoulder press, 15 bus drivers, 20 shoulder press, 20 buss drivers, 50 LBCs.

Set 2: All in cadence – 10 curls for the girls, 10 tricep extensions, 15 curls for the girls, 15 tricep extensions, 20 curls for the girls,  20 tricep extensions, 10 burpess (OYO).

Set 3: All in cadence – 10 chest press, 10 overhead chop, 15 chest press, 15 overhead chop, 20 chest press, 20 overhead press, 50 American hammers

Set 4: All in cadence – 10 squats, 10 lunges (each leg), 15 squats, 15 lunges (each leg), 20 squats, 20 lunges (each leg), lap around the parking lot

Set 5: 15 shoulder press, 15 bus drivers, 50 Mountain climbers

Set 6: 15 curls for the girls, 15 tricep extensions, 50 SSHs

Set 7: 15 chest press, 15 overhead chop

Set 8: 15 squats, 15 lunges (each leg)

Mary: 25 WWII
Announcements:
T-Claps (Recognition): Nemo and Foghorn for helping get DT back on the tracks.
Prayer: 60 seconds of silence

Avoiding Crop Dusters at TBD

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ToBeDETERMINED reopened today with 9 pax plus a Poopeater ready to get after it! YHC and Doc collaborated to be sure we had a plan for both the workout and how to keep social distancing order among the Pax. After all, this is TBD, so YHC had 3 separate plans for work today and let the pax choose some options during warm-ups. POTS chose the number 25. Doc chose a hybrid workout (rather than running/no running), and hardy chose the track (rather than bandshell or tennis court). These choices led us to a BLIMPS workout. How’s that work??? Only YHC knows…

FNG’s: None

Warm Up: Good Mornings, Fazio Arm Circles, Frankenstein’s, Windmills, and Imperial Walkers. Mosey on over to the track.
The Workout: BLIMPS. Exercises and each of the four “corners” of the track as we successfully moseyed roughly 2.5 miles during the workout. Exercises were: 5 burpees each corner, 10 lunges IC each corner, 15 IWs IC each corner, 20 merkins each corner, 25 plank jacks, and 30 Squats each corner. YHC told various pax to call cadence on our travels and they did a fine job. Also learned an important rule…DO NOT follow Pikachu on the left…he may “crop dust” you!  Just sayin.

Groups did plank hold to wait for the six at the end…much to certain pax chagrin. Yogurt was very focused as it seemed to demonstrating a technique to Sprinkler at the last stop. A few calls of “take your time fellas” and it was back to the flag.
Mary: Only time for 20 Pickle Pounders IC
Announcements: We’re back baby!!!!
T-Claps (Recognition): Doc and his leadership as site Q showing me the ropes this week!
Prayer: Our leaders with important decisions to be announced Friday. Military and first responders. My daughter Julia, stomach virus last ten days….seems to be recovering.

So thankful… to lead, sweat, and mumblechatter alongside you mighty men!

Back in the gloom never felt so good!

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FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.

The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows

2x – squat hold/squat jumps

2x -sumo squat holds/ sumo squat pick ups

2x – single leg squats/ lt dans

Passed the mic to Fedex for

2x – of 15 rep Erkins,derkins, and dips on the wall

3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.

Mary: American Hammers, homer to marge, Superman’s, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.

The Nest Still Stings!

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As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!

We’re gonna need a birth certificate POTS….

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SO EXCITED to be working on a Backblast… It was amazing to be back out, staking a Flag and being officially recognized as F3 in the gloom today!  I had a plan in mind, but like plans they are flexible. I decided early on that maybe we would do some homeschooling and see if PAX could help design our ending points along the way… I think it went well based on the grunts and modifications.

EC: Nemo, ShamWow!

FNGs: NOPE
Warm Up: Mosey along the topside of HT parking lot with butt kickers and across to Goodwill with karaoke along the way. Circle up at Goodwill.

First Exercise: SSH, YHC asked for a number during IC, between 20-35, 25 was called, x25 SSH. Next Exercise SSH, again asking for a number  between 25-35, 30 was called, x30 SSH. Third Exercise SSH IC – number called between 27-50 POTS said 45. SSH x45. He said we were lucky that he didn’t say his age…. RESPECT?  Frankenstien x10, Good Morning (slow) x10, LETS GO…

The Workout:

Mosey to the guardrail behind Jiffy Lube. Those numbers came back into play. Derkins, Dips and Erkins – 25, 30, 45 respectfully and REPEATO.

Mosey behind HT and around to the Abyss-like green way. Find the wall at the end.  Group 1: BTTW Group 2: 25 American Hammers IC + Switch

Mosey back behind HT and find a wall at the end of the building. Group 1: BTTW, Group 2: 30 LBCs IC + Switch

Mosey to Goodwill Wall: Group 1: BTTW Group 2: 45 Hallelujahs on knees IC + Switch

Ran near  to time here so a modified DORA was out. SO, Group 1 back to the Wall: Wall Sits (1 leg, halfway switch legs) Group 2: 30 LBCs  IC + Switch

Sprint to Flag

Mary: Popcorn 20 counts of dying cockroach, orphan annies, box cutters, LSF, fred merc, have a nice day.
Announcements: New AO Friday Kung-Fu brought to you by the Westcott Crew
T-Claps (Recognition): Deadbolt – Holding BTTW while others were quitting…You the man DB…RESPECT
Prayer: Fanny Pack’s daughter, Wallaby, unspoken, YHC took us out.