Thunder some hard core fun

/in , /by

FNGs: None
Warm Up: 5min general warm up, stretches and banter
The Workout: Hard-CORE

Using the Benches under the shelter: Chill Cut Plank Knees to Elbows x 15 / Sit on end of bench American Hammers x 15 – Repeat 3 sets

Mosey to rocks….. with rock 1/4 crunch pushing rock over head x 15 / 6 inch Legs hold 15 cadence – Repeat 3 sets

Elbow to Knee Crunch x 12 / 30 cadence chill cut plank – Repeat 3 sets

WW1 with left & right stretch to ankle x 12 / WW1 with rock & twist x 15 – Repeat 3 sets

Return the rocks = Back to the shelter: Balls to the wall 10 count cadence regular, 5 count left arm up, 5 count right arm up / Low Slow Flutter lying on bench 20 cadence – Repeat3 sets

Mary: Cancun took us out with some stretches

Announcements: Cancun is going to get choked out for Cancer – he will post more info
T-Claps (Recognition):
Prayer: Toothless “staying the course” on his fitness – YHC back to significant travel in South America.

Lots of Pole and a Fire Hydrant

/in /by

YHC returned from a minor medical procedure to continue the 75 Hard journey and take the lead at Thunder. I haven’t been to this AO in awhile, so I was stoked to lead these guys. A ridiculously humid night, nobody left dry. The group chalked up over a mile and stopped more times than I can count.

FNG’s: no…but a cool cat visitor from F3 Concord…Yellowcake!
Warm Up: Good Mornings
The Workout: We took the Stinson/Grigsby sidewalk loop the whole way around to the back of Womble. It was roughly a mile and we stopped at every pole (either power or sign) for a series of exercises focused on Legs, Core, or Upper body. At each stop we either did 10 reps or 15 reps. We began each series with burpees. At each stop, we increased burpees from 1-5, then 5-1, then 1-5, then 5-1, giving us 50 burpees total by nights end. Exercises for the night included: Squats, Star Jumps, Donkey Kicks IC, Alternate Lunges IC, Fire Hydrants, Money Humpers IC, Merkins, Diamond Merkins, Curb Dips, Hand-Release Merkins, Nipplers IC, Annies IC, Shoulder Taps IC, Pickle Pounders IC, WW2’s, Freddie Mercury IC, Taps IC, Dying Cockroach, LBC’s IC, Homer to Marge IC. The last couple stops going back into the park featured some rock work including, Curls for the Girls, Triceps, Shoulder Press, Chest Press, Skull Crushers, Rock Merkins.
Mary: Built In
Announcements: Bobby Boucher is taking over as 2nd F Q. Stubs is back!!!!
T-Claps (Recognition): Wild Turkey shaking it out after his whipping of the Missoula Marathon!
Prayer: YHC took us out. UTI and some health issues.

All the road are winding at Thunder

/in /by

4 PAX and the Q for a sweaty night out at the Womble (Kubota, Cupid, Bird Flu, Pikachu and Breach on the Q)

Warm Up: 22 rep counts of (SSH, Windmills, Imperial Walkers/Hillbillies Frankensteins, and Prisoner Squats)

The Workout: All roads lead to the center, Mosey around the softball fields and we always came back to the center for some 22 counts of balls to the wall and people chairs. Mosey out to the edges where we hit just about every rock pile there, for wait for it, 22 counts of Curls for the Girls, Tricep Extensions, Rut Rohs, and Overhead presses. Rinse and repeat 4 times, with a little bar action for some upright rows, Irkins and Calf raises before moseying back to the flag for Mary.

Mary: 22 counts of LBCs and Homer to Marge in cadence
Announcements: Still looking for help for the towns fireworks show on the 5th, picnic on July 30th

Closed in Prayer:

Hot As Hades Thunder in the Jungle

/in , /by

3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer:

Coupon Clipping at Thunder

/in /by

FNGs:  None but a Welcome Back Kotter – Lipsync (running) stopped by to add to
Warm Up:  So excited to see 10 PAX (Crosby joined later) for the warm-up.  SSH, Seal Claps, O/H claps, Sir Fazios (F+B), Frankensteins
The Workout:  PAX helped me bring dumbbells and kettlebells to the covered picnic tables.  The idea was simple:  grab something, do as many reps as possible of an exercise with a coupon until the timer is done.  What was our timer?  Rather – who?  One pax ran to the playground and hung out for 30 seconds or knocked out 5-10 pull-ups and ran back to shelter.  ROTATE.  Special thanks for John Deere and Cancun for bringing their (wicked heavy) ruck sacks and Gump for setting up a TRX band.  Exercises included, curls for the girls, flies, lawnmowers, overhead press, tricep curls, swings, cross arm curls, etc.  YHC tried spicing things up with a poorly executed Indian run with a kettlebell around the pitch.  Disaster.  Got things straightened out after pausing for some plank jacks along the way.  Returned to the shelter for some people’s chair and BTTW.  YHC led 10c, 15c and 20c rinse and repeats.  Finished with more work with the coupons using a 30 cc LBC Pax timer.  All 11 pax rotated through.
Mary:  Stretching.  Mumble chatter. R-rated.
Announcements:  Couch to 5K at Cletus.
T-Claps (Recognition):
Prayer:  Gump led us out –  injured PAX, UNSPOKEN.

2nd F at Tapline. Meatballs and Beer.

 

Honored to lead.  -Dauber

Deere don’t do monkey humpers…. Period.

/in /by

kudos to Gump for helping Deere out of a fix and agreeing to a Co-Q. Love you man.

FNGs:none
Warm Up: general stuff, arms legs, banter.
The Workout: TRX bands/Straps…. 4 pax on band for 2 x 10 count of various exercises , whilst other 4 pax rotated for classic reps with some coupons ‘20lb ball, 50lb sand bag’ (balls, merkins, slam ball, ground pounders, curls , box cutters, homer to marge, Turkish get ups , diamonds etc)

6 rotations

Mary: 20 Diamonds, plank, left arm up, right arm up….
Announcements: Vicious Cycle after day light saving time.
T-Claps (Recognition): Dauber coming back after back issues.
Prayer: Tia – Friend of Pax with Vid… troubles in East Europe / Russia. Unspoken.

If we do anymore double Merkin burpee’s I’m gonna punch you in the dick

/in , /by

FNGs: NONE
Warm Up: Arm Circles Fwd/Rev, SSH, high knees, quad stretches, upper body stretches.
The Workout: mosey to Stinson, tactically the 6th lamp post.

Lamp post 1: 10 merkins, 10 cadence SSH, 5 Double Merkins Burpee’s, 10 6in hold knee to chest, 10 cadence mountain climbers, 10 squat jumps. Rinse and repeat for 6 lamp posts to car park.

3 sets of : 10 Diamond merkins, 10 cadence SSH, 5 Double Merkins Burpee’s, 10 cadence 6inch, 10 cadence 45°, 10 cadence 90°, 10 cadence 45°, 10 6in knee to chest, 10 cadence mountain climbers, 10 jump squats.

mosey to amphitheater:10 cadence balls, 15 cadence preacher chair, 5 cadence balls shoulder taps, 15 cadence preacher chair.

Mary:15 cadence LBC, 15 cadence crab high heel taps, 10 fwd/rev box cutters, 15 cadence American hammers. Next,  15 cadence LBC, 15 cadence high heel taps, 10 cadence 6inch, 10 cadence 45°, 10 cadence 90°, 10 cadence 45°, 10 6in knee to chest, 5 fwd/Rev box cutters.

2ndF: at Tapline… 

Announcements: long ass run….
Prayer: @gump, PAX finishing final training for Wrightsville.

Failure

/in , /by

FNGs:  None

Warm Up:  Side Straddle Hops, Cherry pickers, Good Morning, L+R overhead stretch, Job 1/2 Mile

The Workout:  30 exercises for 30 seconds each.  Goal is to do reps until failure (can’t do any more) or for the full 30 seconds.  Rest 20 seconds between each.

1          Merkins

2          Curls

3          Tricep Press

4          Shoulder press

5          Upright rows

6          Squats

7          LBC’s

8          Diamond Merkins

9          Shoulder Taps

10       Burpies

11       Ground Pounder

12       Lunges

13       Bus Driver

14       Mountain Climbers

15       Chest Press

16       Merkins

17       Curls

18       Tricep Press

19       Shoulder press

20       Upright rows

21       Squats

22       LBC’s

23       Diamond Merkins

24       Shoulder Taps

25       Burpies

26       Ground Pounder

27       Lunges

28       Bus Driver

29       Mountain Climbers

30       Chest Press

 

Mary:  Various ab exercises

Announcements:  None

Prayer:  Safety and health

Kicking Off the Holiday Season

/in , /by

FNGs: N/A
Warm Up: SSH, arm circles and seal claps
The Workout:

Twelve Days of Christmas

1 – Burpee

2 – Ground pounders

3 – 30 second plank

4 – Squats with coupon

5 – Merkins

6 – Hip swings

7 – Low slow flutter in cadence

8 – Ruh Rows

9 – LBCs in cadence

10 – Curls for the girls

11 – Squats

12 – SSH in cadence

Mary: Some Yoga stretches and have a nice days
Announcements: Holiday Party
Prayer: Travel mercies for several brothers that are traveling

Dumbbells, Kettlebells and YOGA

/in /by

FNGs:  None – but visitor from Raleigh, Pig Pen – thanks for coming out.

Warm Up:  Lipsync started us off with some SSH and stretching.  YHC added windmills, sir Fazios, seal claps and overhead claps.  Grabbed all the weights and headed for the tennis courts

The Workout:  YHC instructed PAX to line up all the weights from heaviest to lightest.  Each PAX grabbed a coupon (e.g. Kettlebell or two dumbbells) and they decided the exercise.  The time keeper began with YHC executing Bear crawl to the end of the tennis court and backwards jog back to the starting line.  After YHC completed the mosey, each PAX rotated one station just before informing the in-coming PAX the exercise.  PAX were very creative coming up exercises.  40 lb dumbbells – Farmers Cary; 30 lb dumbbells- bench press from our six; 25 lb dumbbells lawn mowers;  25 lb kbell swings; 20 lb db hammer curls, 25 lb kettlebells thrusters; diamond merkins.  RINSE & REPEAT   New exercises were incorporated at each station included shrugs, curls, tricep, O/H press, figure 8…Carolina dry dock and the time keeper drill was crab walk to the end of the court, jog back.

Mary:  20 mins of much-needed YOGA

Announcements:  Support HSPD-Bacon with Goggins challenge, Special Olympic fundraiser; See slack & Fb for additional announcements including JDRF, Blood drives, volunteer opportunities…

T-Claps (Recognition):  Pig Pen for leading VC and hanging out for Thunder

Prayer:  YHC talked about his original plan of simply carrying all of the weight (dumbbells & kettlebells) around Womble and not doing any formal exercises.  I had read about this in a past AO.  Too many of us are carrying baggage. We need to get rid of that baggage or simply ask for help carrying the load.  Prayers for Injured PAX and their family; motorcyclists – watch out for them; unspoken.

Thanks for helping me take out and load up all the gear.

 

Honored to lead. -Dauber