Thunder without the Lightning
We did some TRX and Plyometrics…and stayed dry too!
Show up and Q
FNGs:None
Warm Up: Gump
The Workout:TRX rounds led by Gump with rounds of people’s chair, balls to the wall, squats and stuff led by HazMat and Kubota.
Mary: Around the circle a few times.
Announcements: CSAUP Saturday
Breach is losing his balls…..
Warm Up: Arm circles, cotton pickers, SSH
The Workout: Mosey to Stintson. Using ‘Siri’ Pick a number between 1 & 5 – Double Merkin Burpee at each lamp post with mosey in between – 10 posts. Head down Grigsby – Siri random number between 8-10, Half Crunch reach, followed by elbow to knees crunch, approx 10 posts. Saw lots of SoftBalls lying in the street followed shortly by Breach shouting profanities. Siri number between 8-12, plank jacks, followed by plank. About 5 lamps. Stopped at the handrails for 10 pull ups. Stopped at Womble intersection for 10 chill cut to regular plank get ups. rock pile: 11 x Half Crunch pushing rock to the stars, 11 half American Hammer on the left and rock to stars, followed with 11 right side. 11 right hand to left foot and reverse.
Mary:Mosey to shelter- Siri random number 9. Balls, chair over head claps repeat. LSF, Scissors, Diamonds.
Announcements: ping pong Pikachu Saturday from 1700hrs. Apologies from Deere for AO being left open whilst I travel…. Please step up.
T-Claps (Recognition):
2ndF Tapline.
Thunder some hard core fun
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
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
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
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
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.
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
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.