Thunder – F3 South Wake

Some can jump rope

January 23, 2025/in Thunder /QIC: Pumpkin Spice
PAX: @sardine, Ausfart, Gump, Kubota, no doubt, Socrates

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

July 28, 2024/in Thunder /QIC: Dauber
PAX: Dauber, Enron, Gump, KITTY LITTR, Kubota, Motor Boatin', Noah's Ark, Patch, Rams, Socrates, Wild Turkey

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

June 2, 2024/in Thunder /QIC: Dauber
PAX: Ausfart, Bird Flu, Dauber, Gump, Kubota, Socrates

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

4 corners around the baseball fields

May 16, 2024/in Thunder /QIC: Kubota
PAX: Ausfart, Kubota, Socrates, Wild Turkey

A old school limited “run” with fun stops.

warm up the arms and a bit of the legs.

walk to the old rock pile and grab a rock or two.

Arm workout between stops. overhead press, curls, …

Core work at the stops. lbc, homer to marge, mountain climbers…

A bit of rain, lightening, thunder, but no breeze

May 9, 2024/in Thunder /QIC: Kubota
PAX: Bird Flu, Gump, Kubota, Socrates

Good times under the shelter with some rocks for a full body workout featuring the best of counting by Socrates. Humid and warm and we just wanted a breeze and keep dinner in its proper place. Good work men.

Find a few rocks, play with rocks, put rock back where you found them

May 2, 2024/in Thunder /QIC: Kubota
PAX: Ausfart, Kubota, Motor Boatin'

Standard warm up and fun with the rocks at the tennis courts.

Mumblechatter, upper body and core

April 25, 2024/in Thunder /QIC: Kubota
PAX: Ausfart, Kubota

FNGs: none

Warm Up: Arm circles, t-claps, Overhead claps, daisy pickers, Willy Mayes Hayes…

The Workout: dips, planks, peoples chair, low slow flutters, box cutters, WW1, LBCs,..

Good workout and conversation with @Ausfart.

Do any of us remeber what we say to the FNG at the begining of the work out?

February 21, 2024/in Thunder /QIC: Kubota
PAX: @Brick House, and FNG @S. S. Minnow, Gump, Motor Boatin', Noah's Ark, Patch, Socrates

FNGs: Welcome S. S. Minnow.

Warm Up:Once around popcorn, SSH, Arm Circles, Seal Claps, Imperial Walker, Hillbillies,

The Workout: Standard rounds of playing with our rocks.

Big group of respectable men and YHC.

Better late than never

January 3, 2024/in Thunder /QIC: Kubota
PAX: @motorboatin, Dusty, Foul Ball, Kubota

FNGs: None

Warm Up:SSH, Daisy Pickers, Hill Billies, Imperial Walkers…

The Workout: Popcorn fun with rocks working Legs and upper body with a bit of core work.

@MotorBoatin showed up a bit late. Thanks for the good work out guys.

6 Rocks of Christmas

December 6, 2023/in Thunder /QIC: Fumunga
PAX: Fumunga, Gump, Kabota, Motor Boatin'

FNGs: None

Warm Up: Side shuttle hop, Slow Squats in cadence, Fozie Arm Circles

The Workout:

Don’t worry, no running was performed at Thunder but, the storm arrived and the PAX conquered this workout with kettlebell coupons ranging from 10 to 52 pounds

30 minute AMRAP
1. 15 KB Swings
2. 20 Merkins
3. 15 Goblet Squats
4. 10 Burpees
5. 10 Turkish Getups
6. 30 Mountain Climbers 🧗

Mary:

American Hammers with weights, Low slow flutter with coupons, pickle pounders, dying cockroaches

Announcements: F3 Party, Snuggly 5k, Q-Sheet signups

T-Claps (Recognition): for the PAXs pushing through the workout

Prayer: PAX during the season that are going through divorces and other struggles, Recent shooting, Mor Boat and job search