12311232123..456.uh?

/in /by

Warm Up:Mosey to Ampitheatre Gumby called a few

SSH, Daisy Pickers, L&R arm overhead Stretch, L&R over Chest, L&R LegĀ  over Stretch
The Workout: Jack Webb’s (7) No Rock

M’ERKIN -Box Jump – Over Head Press(Repeat)

Different PAX called the Count

Balls 2 Wall- 20(cadence)

PROTRACTORS-(15/45/90/45/15) 10ish count each(šŸ˜‚)

REPEAT 3X

Mosey to Rock Pile find a friend

PAX called 10 count with Rock

Bear Crawl 10Pushes, Plank Shuffle pushes back, curls, Overhead Press, Tri Extension, Rock press squat(2x), chest extension squat hold, Diamond M’erkin,

John Deere took over for some Lady Luck

Mosey back to Ampitheatre

First roll is Exercise 2nd roll is number of times.

2-Squats

3-WW2

4-Balls

5-2xM Burpees

6-Diamond

7-Spider M’erkin

8-Mountain Climber

9-Superman

10- Boat Canoe

11-Head,Shoulders,Knees,Toes

12-Box Cutter

Mosey to Flag for Mary

Mary: Boat Canoe Holds(Extended & Retracted) Flappy Birds
Announcements: Check FB/ Slack, New AO’s
Prayer: Lots of us are Down with the sickness or injuries, First Responders, Tofus Family Dog is being put down, John Deere’s Family…

Gumby Smash!

/in /by

EC-Ā Crosby(3.5 not the full Thunder Approved 4) Pikachu, Aquaman, Bulls Eye..

Warm Up: SSH(20), Daisy Pickers(10), Sir Fazio ā¤µļøā¤“ļø, arm stretches, Grab a Cinder Block and John Cusack it to BB P.Lot.

The Workout: Bear Crawl Pulls 5 Spaces till the end of Parking Lot then John Cusack Lunges 5 Spaces on the way back.

Each 5 repeating and adding the next exercises.. Pax took turns calling the count.

LBC’s- 20 (CC)(Total 640)

S.Merkins- 10(Doc Made them Count)(Total 140)

Squat- 20 (Total 240)

Am. Hammers -20 (CC) (Total 200)

Curls- 20(Total 160)

Ruh Rohs- 20(Total 120)

Overhead Press- 20(Total 80)

REPEAT!ā¬†ļøā¬‡ļø

MOSEY

J Cusack

20 Curls

20 Overhead Press

Drop Block near Flags

Tennis courts for Mary

Mary: Pikachu Lead

Homer to Marge 10, L leg up 5, R Leg Up 5

Shoulder Taps 10

On his down & up M’erkins to finish right at 45.

Announcements:

Check FB &/or Slack

2nd F This Saturday My Way Tavern Anniversary Bonfire Crosby Playing 7-10

Prayer: A lot of unspoken/ First Responders , Military, Our PAX!

Surpriseā€¦ itā€™s LipSync!!!

/in /by

PAX of 8 came out to Thunder to find out who the Mystery Q was going to be

Warm Up

A fun jog up and over the tables under the pavilion to the field for warm up consisting of: Good Mornings, SSH, arm stretching, arm circles and chinooks.

 

The Workout

Run to the rock pile through and over the playground (including going down the slide) and grab a rock

Rock toss through the sand volleyball court

John Cusack to baseball field for some Jack Webs

Curls for the girls and overhead extensions while walking to next sand volleyball court for more rock tosses

Barely Curling up the parking lot with Crab Walk Rock Kicks back down

John Cusack, Curls for the Girls and Overhead Extensions back to rock pile

Ruh Rohā€™s and Shoulder press before tossing rocks back to the pile

Partner up and 10 count Double Merkin Burpees while hopping over partner in a Plankā€¦ than switch

 

Mary

LBCs, WWII, Low Slow Flutters, American Hammers and Have a Nice Days (with meditation, prayer, reflection and a car alarm)

 

Announcements

BRR reminders

We need to all become ā€œSlackersā€

 

Prayer Request

Crab Legs; wounded Police officers and their families; Kubotaā€™s parents, aunts and uncles as they possibly start the process of moving their mother to an assisted living facility; Beaufortā€™s recovery from hip surgery and any others that I forgot.

ThunderStock

/in /by

4+ mile EC- John Deere, Crosby

EC- (add as others let me know)

Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:

Roxanne– 3:11(26)
M’erkins (during Roxanne)

Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)

Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”

Optional Mosey-

Flower– 3:26(30)
Squat up & Down squat hold

Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up

Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus

BRIEF STRETCH

Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder

Mary: OYO

American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)

X2

Cobra Stretch

PROTRACTORS 15/45/15/90

LBC

M’erkins x10

Diamond M’erkins x10

Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.

Finished the deck…..

/in /by

Nice turn out tonight with PAX of 8…

EC: Deere 3.5miles, Skid Mark 4miles, Lipsync 5miles. Gump & Pikachu Ping Pong.

Warm Up: mosey to shelter, Arm Circles fwd & rev, Daisy pickers, arm stretches.
The Workout: Deck of cards:Ā Number of reps preformed based on card number picked.

As we completed the entire deck the following happen…..

Hearts = Cadence Mountain Climbers x 104

Diamonds = Diamond Merkins x 104

Clubs = Cadence Balls to the Wall x 104

Spades = PAX member picking card calls it (examples: squats, homer to marge, wide merkin etc) 104 reps of various.

Joker =2 x 15 Double Merkin Burpees

Mary: 25 Cadence American Hammers, Protractors 10 Cadence, 22.5, 45, 90, 45, 22.5

Announcements: Blue Ridge Relay sign up, Long Ass ATT Run Feb, Q Swaps.

Prayer: Rams leg and head, Aquaman keeping his head in the game and sticking to F3, Crablegs, Doug Stein recovery (I must apologize there were a couple others I forgot)

2nd F Tapline

Welcome Back Kotters

/in /by

YHC arrived early to get a couple extra miles in before the guest Q appearance at Thunder. At 1855 the first other car rolled in with some Pax not seen in a while. A little refresher to F3 and we were off.

EC: Skidmark

Warm Up: Mosey around the soccer field and did some exercises along the way.

  • SSH x 20
  • IW x 10, Hillbillies x 10
  • Mountain Climbers x 15
  • Good Mornings x 10
  • Fozio Arm Circles 10 forward and 10 reverse

The Workout: Started at the lower parking lot and Stinson. Did a combination Burp and Merk and Route 66s. Ar first light pole did a burpee with one merkin, 2nd pole a burpee with 2 merkins, so on and so forth all the way to the 11th light post on Stinson which is the corner of Grigsby for a burpee with 11 merkins.

Mosey to the rock pile for JackĀ  Webbs at 1:3 merkins:shoulder press. After each merkin/press set run to the wooden bridge and back. All the way to 10 merkins 30 presses

Mary:

  • LBC x 20
  • Freddy Mercury x 15
  • Plank hold 5 count
  • Right arm up 5 count
  • Right leg right arm up 5 count
  • regular 5 count
  • left arm up 5 count
  • left arm up left leg up 5 count
  • regular 5 count
  • chill cut 5 count
  • pickle pounder 10 count
  • Homer to Marge 10 count, with right leg up 5 count, left leg up 5 count

Announcements:

Prayer: Double D, Crablegs, Ausfart

Odds or Evens, Deereā€™s Imaginary Numbers

/in /by

Pax of 5 braving John Deereā€™s jet lag fueled Thunder.Ā 

EC – Deere with 5miles, Pikachu with 4

Mosey with arm stretches to covered shelter.Ā 

15 x Cotton Pickers

10 x fwd, 10 x rev arm circles

Workout :

Odd Clock Merkins, 1,3,5,7,9,11

ā€œ6 x Double Merkin Burpees, 12 cadence count balls, 18 cadence count low slow flutter, 24 cadence American Hammers, 30 OYO Table Dancers (hold table, on tip toes deep squats) 36 cadence count SSHā€ rinse and repeat x 3 (SUCKED)

Mosey to bars for 9s=Begin 8 Merkins & 1 Pull-up, 7 Merkins & 2 Pull-up etc… preformed together.Ā 

Mosey back to covered shelter… guess what.. repeat original sets: ā€œ6 x Double Merkin Burpees, 12 cadence count balls, 18 cadence count low slow flutter, 24 cadence American Hammers, 30 OYO Table Dancers (hold table, on tip toes deep squats) 36 cadence count SSHā€ rinse and repeat x 2

Mosey to tennis courts for Mary..

Odd Clock Merkins, 1,3,5,7,9,11

Protractors 22.5, 45, 90, 45, 22.5 – in cadence 10 count.Ā 

Homer to Marge 10 x cadence

Homer to marge right leg up 10xcadence

Homer to marge left leg up 10xcadence

30 x Diamond Merkins

Announcements

Breach bottle share 23rd- LET HIM KNOW

Prays – Tofu took us out.

Hard-Core Base Hits

/in /by

Warm Up:

EC – Crosby, Pikachu

SSH, Daisy Pickers, Imp Walkers, Hillbillies

The Workout:Mosey to Pavilion
Grab a pole Wall Sit 20 Cadence
Step ups 10 each side
Repeat 3x
Mosey to Ampitheatre
Core call Out
-20 LBC’s
-20 Shoulder Taps Cadence
-20 Freddie Mercury
-20 WWIIs
Mosey around back parking lot
Plank Walk on Curb 2 spaces into Quick Feet to the curve of the curb
15 Merkins
Repeat opposite direction
15 Merkins
Mosey to Ampitheatre
Repeat Core Call Out
2 Pax hold Wall Sit while 2 Pax run to the path and switch 2x
Then Dips 2x
Step ups 10 each
Round the clock Merkins 3,5,7,12
Mosey to playground
Hanging leg raises 10x
Mosey to tennis courts
Suicides both courts Burpees at Half & Full
Repeat on the way back
Repeat Core Call Out

Mary: Pikachu Led Stretches

Announcements:CSAUP Saturday Starts at 6am , Christmas Party Saturday night M4L house hosted by Emeril, Q school in January

Prayer:DD family, Gumby’s Grandma & Dad, Crosby’s Mom, all our injured Brothers

Do What Now?

/in /by

Warm Up:

EC- John Deere, Crosby, Pikachu

SSH, Daisy Pickers, Squats(20), Monkey Humpers(20), R over L stretch(& Reverse),over head stretch

The Workout:

Mosey to Rock pile
Partner up both have rock
1 partner runs(Cusack) other does exercise/switch
Squats(40)
Merkins(30)
LBC(50)

Each called out 10’s
Curls, overhead Press, Squats, Ruh Rows, Merkin hand on rock both sides, Curls, Tricep Ext, Bear Crawl rock push 3 lines & back, plank Rock push 3 lines back, tri Ext, Diamond Merkin

REPEAT(partner up & 10’s call out)
Sub 2xmerkin Burpees for Bear crawl
Sub Jesus Press for Plank Rock push

Bear Crawl Rock push 7 parking lines & back

Put back rocks/ head to Tennis courts
John Deere lead

Tennis court suicides (both courts), Protractors in cadence 10 count- 22.5,45,90,45,22.5.
American Hammer in cadence 20.

Put a nice little Bow on it with Some “THUNDER” MERKINS (74 Merkins)

December Challenge:

Totaling up
Squats- 120
Merkins- 184
Burpees-10

Mary:
Announcements:Welcome “Semper Fi”.. CSAUP Dec. 15 0600 at Womble .. 2nd F Tapline

Prayer:All those injured. Our Kiawah runners this weekend. Tofu took us out.

Droppin’ Plates

/in /by

Warm Up: SSH , Cotton Pickers, Imperial Walkers, Hillbillies, Over head stretch both, across chest stretch both

The Workout: Partner Workout : One doing exercise. Other performing exercise with Plate.

Plates can’t touch the ground: Penalty of 10 Double Merkin Burpees

45lb plate x2

25lb plate

Ampitheatre
Dora
300 LBC’s. Plate Hold over chest on your 6
200 Squats. Plate John Cusack
150 Merkins. Plate Plank Hold
100 DipsĀ  Plate WWII’s
50 Burpees Plate Squat Hold

Mosey to Back P Lot

Same partners

Cinder blocks / Plates
5 lines & Back
Bear Crawl push Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

3 lines & Back

Plank shuffle dragging Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

Repeat Bear Crawl/Plank Shuffle

Mary: 5 Double Merkin Burpees
Announcements: CSAUP Dec. 15 starts at Womble 6am .. 2nd F Tapline
Prayer: Many injured seeking fast recovery. Crosby’s Son’s Dad’s Mom(That’s a lot) is not doing very well. Continue to show up and become better leaders in our community. Crab Legs. Several others & unspoken.