5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:
T-Claps for Socrates hanging tough and sticking with F3 the past few months!
FNGs: None Warm Up: Why?
The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10.
Ab work.
Squats n stuff with some stretching worked in the bring heart rates down.
Rince and repeat x3.
Ended with lower body stretches.
Mary: built in Announcements: F3 State of the Union and pushing Brandon. T-Claps (Recognition): AARP for sponsoring Thunder
Prayer: Kubota’s cousin on the passing of her husband.
Rams’ vagina.
Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!
We did some TRX and Plyometrics…and stayed dry too!
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
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.
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.
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.
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:
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: