2020 Thunder Pax

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Pax of 5 for the 1st Thunder of 2020…. 

deere, butt joint and dusty with just over 5miles EC with some nice hills.

Warm Up:

cotton pickers, imperials, hill billies, stretches….. Deere has put on so much weight the infamous curse of the shirt constantly riding up the belly occurring.

The Workout: 2020 meant a 20count for each called exercise.

pax member called something, everything from Diamonds the pull-ups… making use of the tables for dips, step-up’s etc. 4 rounds

to the rock pile, each pax calling a 20 count, three rounds.

shelter – 20 count balls, 20 count preachers chair, 20 count shoulder taps – rinse and repeat.

Mary: tennis courts, 20 box cutters, 20 homer to marge (10 right up, left up) – 20 American hammers.
Announcements: None really – discussion about the validity of Tea Time due to poor attendance, Dusty and Deere hatching a plan.

T-Claps (Recognition): None
Prayer: general

Late Disney backblast

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FNGs:none
Warm Up: lap around the soccer field, in cadence: SSHx20, IWx10, HBx10, good mornings x10, arm circles x10f&b, seal clapsx10, overhead x10
The Workout: mosey to the abyss for standard Dora 1-2-3 (merkins, LBC, Squat).  PAX did NOT share reps.  Exercises done at the top and 5 star jumps at the bottom.  Mosey to the park for 2 sets of 10: irkins, derkins, dips, Bulgarian squats.  Mosey to the wall for BTTWx10 and people’s chair x10.  Mosey to flag for Mary
Mary: LSF x10, H2M x10, Box Cutter x10, Pickle Pounder x10
Announcements: none
T-Claps (Recognition):
Prayer: unspoken

Throwback Day One – Baby Come Back

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Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Christmas Eve with Dora

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EC: 187, Redenbacher

FNGs: Not today

Warm Up:

Standard PC lap around the gas station and circled up for:
SSH x 20 IC
Good morning x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 10 IC
Moroccan Nightclub x 10 IC

The Workout:

Lined up for an Indian run behind Harris Teeter and over to the Goodwill parking lot. PAX partnered up for a Dora style workout.
Partner 1 did exercises while partner 2 runs to end of the dead end section of Lassiter and back to Goodwill until all exercises were completed. Dora consisted of:

100 Star Jumps
200 LBC’s
300 Prisoner Squats

Rinse and Repeat:

100 Merkins
200 WW II
300 Freddy Mercury

Quick feet on the curbs and mosey back to the flag

Mary:

Dying cockroach x 15 IC
American Hammer x 15 IC
Pickle Pounders x 15 IC

Announcements: Check Slack and Facebook.

T-Claps (Recognition):

Prayer: PAX with new babies, PAX traveling for the holidays, unspoken.

YHC took us out. Always an honor to lead

Cletus Dec. 27th, 2019 Rock Work

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EC: UTI, Katniss

FNGs:  Welcome Cinder! Cary Fireman that was EH’ed by a friend in Memphis
Warm Up:  Random Counts of Fazio Arm Circles, Imperial Walkers, Hillbillies, SSH, Merkins
The Workout:  Rock work in the parking lot

2X rock push and duck walk across the parking lot

Several rounds of tricep extentions, curls for the girls, goblet squats, and overhead press while rotating and sharing everyone’s rock.

Indian Run around the baseball fields

Modified Morning call at the play ground – Pax performing Clock Merkins while one Pax performs pull-ups until everyone had a turn

Mary: 10 Count Plank hold, 10 Count One arm raised Plank Hold, Repeat, LBC’s, Catalina Wine Mixer, Peter Parkers
Announcements:  New Cletus Co-Q TBA soon!
T-Claps (Recognition):  Cinder for completing the workout!
Prayer: A safe new year for all PAX

Last Ground Pounder of 2019

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FNGs: None

5 HIMs showed up to GP on a beautiful morning. 

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Standard Bench Press
  • 1 set of 10’s Windshield wipers
  • 30ct 6 inches
  • 10ct Low Slow Flutter
  • 10ct Box Cutters

PAX pair up:

1 does Rock Plank Hold while other Bearcraws 20 yards and back then switch.

1 does Rock Crab Hold while other Lunge Walks for 20 yards and back.

Mosey to the Wall of Pain

  • 50ct Wall Sits Prisoner style
  • 25ct BTW
  • 50ct Wall Sits Al Gore style
  • 25ct BTW

Mosey to playground for Cards of Pain

  • 2 sets of 7ct Absolutions (thanks Farva for setting the pace)
  • 2 sets of 10 x 3ct Plank Jacks
  • 2 sets of 10x 3ct American Hammers
  • 2 sets of 10 Dips
  • 2 sets of 10 Rocky’s
  • 2 sets of 10x 3ct Mountain Climbers
  • 2 sets of 10 x 3ct Lunges
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10 Merkins  

T-Claps for Farva for doubling down with 3.5 @ U-Turn prior to posting GP

Announcements:  Throwback 5 mini-convergences all week starting this Monday at Mutiny,  Make plans for Wilmington Marathon March 21st, Crosby’s band plays tonight at 10PM @ Brickhouse in FV.

Prayer Requests:  Prayers for Sprinkler’s dad and family, Forceps nephew Connor going through another drug rehab program.

Fanny Pack took us out.

 

Figgy Pudding

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Apologies for the super-lateness of this post. Family in town, yada yada, no excuse, I’m sorry! 4 HIMs out for YHC’s first post-Christmas AO. Great time, great weather.

Warm Up:

Kidney massage, torso twists, side-straddle hops

Blackjack with Squats and Imperial Walkers (mixed in with hillbillies and LBCs).

The Workout:

15 reps each, then 12 each (original plan was 18-15-12-9-6-3, but not enough time):

  1. Catalina winemakers
  2. Cheerleaders
  3. Box jump burpees
  4. Dips
  5. Lt. Dans

Combatives:

MACH techniques

Mary:

Incorporated into the thang.

Announcements:

Throwback week next week

what better way to start your post Christmas routine?

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FNGs: No FNG, but we had a visitor from Greenville, NC (Slalom)
Warm Up: 25 SSH IC, 10 Sir Fazio arm circles, 10 Plank Jacks IC, Stretches
The Workout:6 cones set out for this workout.
1. Set of suicides
2. 10 merkins at each cone (60 total), bear crawl between cones
3. Set of suicides
4. 10 LBC at each cone (60 total), crab walk between cones
5. Set of suicides
6. 5 burpees at each cone (30 total), backwards run between cones
7. Set of suicides
8. 10 squats at each cone (60 total), lunges between cones
9. Set of suicides
10. 10 star jumps at each cone (60 total), duck walk between cones
11. Set of suicides

Mary: LBC, American Hammer, Box Cutters, Homer to Marge, Have a Nice Day.
Announcements:
T-Claps (Recognition):
Prayer: For everyone injured or sick, and everyone traveling.

BRR Taper

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4 pax at tiger blood for an 87 workout in honor of Crosby’s return to the gloom.

EC: UTI, 187, Skidmark

FNGs: none
Warm Up: well Christmas dinner made a hard pass through the Q. Mosey to the port-a-John. Pax did warmup and Q did a squat hold. There were some pickle pounders, plank jacks, Hillbillies, imperial walkers, fozio arm circles, overhead claps, seal claps, and SSH.

The Workout: Mosey back the parking lot. Pax did 8 squats on one side and 7 merkins on the other side of the lot with a different movement between the sites. Pax did lunge walks, duck walks, side shuffles, burpee long jumps, bear crawls. All squats and merkins done all the Q down and up.

We tried pickle pounder crawls. Pax did 5 pickle pounders and then crawl in the chill cut position, so on and so forth.
Mary: 15 count exercises around the circle.
Announcements: throw back week next week.
T-Claps (Recognition):
Prayer: UTIs family dealing with loss of family pet. Lipstick who bought his son a BB gun without telling the M.

Week 5 day 2

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EC: Dawgpound, Pikachu, Emeril, Skidmark, Buford, Cowboy, Deadbolt, Roger Roger, Pablo
FNGs: …….. I’m noticing a theme here
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own

T-Claps (Recognition):
Prayer:

Wallaby and his family
All Families during the Holidays.