Lucky Seven

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FNGs:None

Warm Up: Slow and Steady Stretches

The Workout: Mosey to the Amphitheater where we did 3 rounds of Dips, Erkins, and Everests.  Then some Core LBC/RLBC/LSF/H2Mx3/Chillcut Plank.  Then Mosey to the pavilion for wall sits and balls to the wall.  Then mosey to finish out with a few minutes of stretching.

Mary: Then mosey to finish out with a few minutes of stretching.

Announcements:Look on slack

T-Claps (Recognition): Motor Boatin’ great interview today!

Prayer: All those dealing with ailments and struggles.

Thunder Struck

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Four men gathered for an emotional support workout.

Gump, Kubota, Rams, YHC

WU: SSH 15, good evenings, stretching OYO

ME: Grab a rock. Groundpounders (Up on one, according to Gump), curls, overhead presses, squats, a few merkins. More chatter than exercise LOL. “Welcome to Groundpounder and Thunder” 🙂

John Cusack to the the playground–specifically the dumbed-down dodgeball circle (apparently “Gaga” ball). Erkins, dips, exhausting! More chatter: tuition costs, co-ops, financial planning, “retirement,” life expectancy. Stretching OYO, air OH presses, squats. More chatter: intern wages, college housing, financial planners. Exhausting!

Returned our rocks and circled up under the picnic shelter for 2 minutes of Mary. Low slow flutter, big-boy sit-ups.

COT: Count off: Four! Name-O-Rama, Announcements, Prayers

Yogurt out!

 

 

 

Rumble at Thunder

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Warm Up: Very Short Mosey to the pavilion and then some 22 counts of SSH, Franeksteins, Daisy Pickers, and Windmills. 

The Workout: A full-body set of 

100 Squat Crunches

90 Side Straddle Hops 

80 X-Planks

70 Skaters

60 Plank Rows

50 Lunges

40 Leg Raises

30 Homer to Marge Kicks

20 Freddie Mercuries 

10 Burpess

Finished up with some Broga while the muscles were warm 

Announcements: Triple Ruck Challenge, Manion WOD Sat May 2nd 6:30a at Ting 

Closed in Prayer:

lightning

Lightning Strikes Again

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5 PAX for an Around the Horn warmup and lots of rocks to lift for the main event. Good to see Lube out there recovering from back surgery!  Prayers for healing and job search. 

 

Cold night of Thunder is better than waking up for a 5:30 am workout

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FNGs: None

Warm Up: 2 rounds of popcorn

The Workout: Pick out 2 smallish rocks for 1 round of exercises, return rocks and get large rock or a round of exercises, return cold rock and move to pavilion to finish the workout without freezing our hands.

Broga & Core

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Wednesday night, 9/10/2025

FNGs: None

Warm Up: Mosey to Amphitheater with coupon (KB or weight)

The Workout: Worked our way up the letter, P, P-U, P-U-M, etc. 

P – Plank 

U – Upward Dog

M – Mountain Pose

P – Pike Stretch

K – High Knees

I – Inch Worms

N – Neck Rolls

 

S – Spinal Rotations

P – Pigeon Pose

I – Iron Cross (Lying Spinal Twist)

C – Cat-Cow Stretch

E – Earl Fondas

Finisher: 2 rounds w coupon , 10x curls, triceps, rows, wonder bras

Prayer: Our Nation

Soggy Volleyball

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FNGs: Jacob Lewis, 22. New Name 6-Feet Under. He is dating Pumpkin Spice’s college age daughter. 

Warm Up: Mosey to volleyball area. GM, HB, IW, Arm Circles

The Workout: Volleyball 4v5. 

Mary: Mosey to shelter 

Announcements: Fence painting Friday. 

Prayer: Socrates possible medical procedure; Spice’s wife traveling to Israel. 

IMG_7706

Some can jump rope

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FNGs: None

Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap

The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on the jump rope for 100 or 50 count.  Weight plates 15# to 35# provided. PAX encouraged to modify any exercise with or without weight. 

Circuit 1: Curls, Triceps, Rows, Wonder Bra

Circuit 2: Squat to seated position on bench, Step Ups, Bulgarian Leg Squat (R&L)

Circuit 3: Derkins, Erkins, Dips

Circuit 4: Lunge, Side lunge, SL Romanian DL (R&L)

Circuit 5: Chest Press, Pullover, LSF (weight above chest) , H2M, American Hammer.

Mary: LBC, GM and return coupons

Prayer: Socrates 2.0 surgery, Praise replacement auto for Socrates, Pumpkin Spice’s M has the flu. Safe travel. 

AARP in action

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No FNGs

11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout.  Lots of dumbbell and kettlebell exercises.  Yoga for COT.  Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall

Prayers:  Enron’s dad, Injured PAX, Ill family members, UNSPOKEN.  Lots of positive news shared too!

Dauber took us out.  Honored to lead.

Turning Heads at the Amphitheater – YOGA

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FNGs:  None

Warm-up: Lots of stretching

The Thang:  YOGA. Pax moseyed from parking lot to the amphitheater.  Pull-ups were done while passing the kiddie-area.  PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat).  YHC found some soothing music getting us in the right mood.  Lots of stretching from our head to our toes.  Many YOGA moves were included.  Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage.  Definitely a crowd pleaser.  Lots of laughs for sure.

COT:  Finished with some Jane Fonda-like stretches (she was a beauty in the 80s).  YHC took us out in prayer.  Shared story of my headlock 7 years ago.

Announcements:  Support the Run the Quay this Saturday.

Honored to lead during my 7th year Anniversary with F3.

Respectfully,

Dauber