Back to Old School Workout

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FNGs:  Orca (Mike Pellicci)

Warm Up:  With the help of FoulBall:  side saddle hops, cherry pickers, good evenings, fazio arm circles

The Workout:

Rock pile:  5 rounds of 15, 12 and 10 reps of:  Curls, triceps extensions, squats, upright rows and shoulder press.

Run to ten poles, doing 1 increasing to 10 merkins at each pole.

Dice game with a round of each pax rolling and leading with 10 reps of:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps

Announcements:  Picnic, others

Prayer:   Peace and happiness

The Ultimate Dodge Job

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FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist.  A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere).  Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital

Birthday Q 5/10

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FNGs:

Still nope
Warm Up:

SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:

Mosey over to the middle parking lot

Grab a rock – bearly curling across the entire parking lot

10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.

Bearly curling back, repeato rock exercises plus burpees.

Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC

Mosey to the amphitheater – 10x preachers chair and BTTW down the line

Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins

Mosey to the tennis court – crab walk suicides
Mary:

Mary around the horn x10 IC
Announcements:

Upcoming 5ks, picnic at Harris Lake on June 26th

Prayer:

Skidmark and family

Ultimate at Thunder

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FNGs: Welcome Snoopy and Hertz!

Warm Up: YHC attempted some upper body stretches to loosen up before the big game. There was a lot of chatter going on so we all did 5 burpees OYO. Then we counted off, split into the 2 teams, and let the games begin.

The Workout: Ultimate! We had a highly competitive game with the good guys stealing a heart breaker on the last play of the game.

Mary: Not  today

Announcements: Check slack and FB.

T-Claps (Recognition):

Prayer: Unspoken.

YHC took us out.

Thunder YOGA w/ 19 PAX

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FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

Honored to lead – Dauber.

Oh Deere, Ultimate at Thunder

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FNGs: NO SIR

Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers

The Workout:  ULTIMATE!  We were down in the pit across from Womble.  Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice.  Repeated big plays by these PAX.  Overall though this was a great game that was very equally matched.  Who won!?  I don’t remember the specifics but I feel like we all won really.

  • Merkins and Squats were utilized to penalize drops of the sacred frisbee

Mary: NO SIR

Announcements:

  • Be on the lookout for a plan to be hatched to make Wolfie a more prominent member of F3.

T-Claps (Recognition):

  • PAX for Organizing the raffle to benefit Wolfie’s chair.  Lot’s of local good done in a short amount of time.  Money raised buys Wolfie a new chair and sets Wolfie and his mom up with gift cards for groceries through the end of the year.
  • Pikachu on the new gig.
  • Pikachu and Dauber for making sure we had all the right gear for ultimate.
  • Breach/M4L for finding my key on the field – that could have been bad

Prayer:  Unspoken, YHC took us out

Thunder Cinco de Mayo Mini Murph

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FNGs: Nope
Warm Up: 50 SSH
The Workout:

1/2 Mile Indian Run

50 incline pull-ups, 100 Merkins, 150 squats

Tennis court abs
Halo 30 sec Cw/Ccw
Senor frog lbcs
Rotating piston
Pickle pounders

2 rounds of 10 count – BTTW, Preachers chair

Mary:  PAX choice stretching
Announcements:  JOCO Iliad, 2nd F bed build and HSPD 5K check slack/FB
T-Claps (Recognition):  all Pax for adding some running to Thunder
Prayer:  all injured Pax- Wiggly and ShamWow.  Praise to Gump’s recovery

itendstonight

March Madness at Thunder

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This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.

Workout Date: 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.

The Heart of March Madness

Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.

Main Event
1) L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter
2) Rock work at the rock pile
3) Wall work at the amphitheater
4) Dora 1-2-3 to finish us out

https://www.strava.com/activities/5047366301

Mary:
Various Mary exercises. I don’t remember which ones.

COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.

Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen

QIC: Pigpen
PAX: Dusty, Forceps, Fumunga, Gizmo (FNG), Gump, Kubota, Pigpen, Pikachu, Rams
Workout Date: 03/31/21

No rock judgement

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FNGs: None today
Warm Up:

SSH x10

Daisy Picker x10

Sir Fazio x10 forward/backward

Mosey to the rock pile
The Workout:

Rock reps around the circle for:

  • Curls for the girls
  • Triceps
  • Upright rows
  • Groundpounders

Repeato for a few rounds

Mosey towards the amphitheater with a stop along the way for plank shuffles in the goose poop and some merkins.

At the amphitheater alternate step ups with balls to the wall/preachers chair.

A round of irkins/derkins/dips.

Mosey back to the tennis court for a visit from Imagine Dragons and Thunder – we held squat the whole song with a full squat on every Thunder.

Mary:

LBCs, Side Planks, and some yoga
Announcements:

Long ass run this weekend

3rd F opportunities coming up – see Slack/Facebook
Prayer:

Vasoline and Doc’s 2.0s for upcoming surgeries

Partner Up

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7 PAX came out to Thunder for a spring evening workout, including Boitano from F3 Raleigh.

FNGs: None

Warm Up:  SSH, Cherry pickers, good morning, L+R overhead stretch, fazio arm circles

The Workout:

Starting at the playground:  Pax Partners up and take turns completing :  5 sets of two exercises:

Partner 1 – 5 pull-ups, Partner 2 – 10 merkins

 

Jog to pavilion:  Continue with same partner, completing 5 sets of two exercises:

Partner 1 – 10 one leg step-ups, Partner 2 –  balls to the wall

Then completing 5 sets of two exercises:  Partner 1 – 10 dips, Partner 2 –  10 Squats

 

Jog to baseball fields:  5 sets of two exercises:

Partner 1 – 10 upright rows, Partner 2 –  diamond merkins

 

Jog to rock pule:

2 sets of four exercises:

10 curls

10 triceps presses

10 upright rows

10 shoulder press

Mary:  LBC’s, WWI, peter parkers, low slow flutters, plank hold  (repeat)

Announcements:  Long run coming up at the end of the month

Prayer:  Favorable test results for Pikachu’s wife, Peace and Gratitude