Coupon Clipping at Thunder

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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.

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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

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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

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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

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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

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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

Who’s says you can’t use a bike at a boot camp workout… A Timekeeper, is a Timekeeper

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FNGs: Candy Corn (Heath Thomann. Originally from Iowa and raised on a Farm… get it??? Candy name from a Farm that grew corn??? and it’s October??? Nice call Gump)

Warm Up:

  • SSH, Good Mornings, Arm Circles, Seal Claps, Overhead Claps, Merkins and Michael Phelps

The Workout:

  • Lined up our coupons next to the horseshoe pits
  • Bike in highest gear was Timekeeper as each of us rode through the tall, wet grass down to the pond and back
  • Rotated through the following exercises:
    • Squats with Cancun’s stinky Ruck Pack
    • Curls for the Girls with kettle bell
    • Triceps extension with kettle bell
    • Ruh Rows with kettle bell
    • Picking up and slamming down medicine ball
    • Bench press heavy piece of metal that John Deere brought
    • Merkins
  • Rinse and repeat
  • Return to tennis courts for Mary

Mary:

  • LBCs
  • Some well-deserved and needed stretching lead by Cancun

Announcements:

  • CSAUP this Saturday
  • Skid Mark’s NYC Marathon fundraiser at PYRC from 6:00 to 8:00 PM on Saturday 10/23
  • Long Arse Run on Sunday 10/24

T-Claps (Recognition):
Prayer:

  • More praises than request… Cancun’s Wife’s job and its new challenges and the fact that John Deere has been married for many, many Dog Years.

This Is A Family Park

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7 pax posted for no running weight based Thunder. Pax brought their kettlebells and Pikachu provided the trap bar for 115 lbs of deadlifts. YHC’s marathon playlist had some music with questionable lyrics for the park.

FNGs: None
Warm Up: Fazio Arm circles, ankle circles, Good evenings
The Workout: Tabata style 45 second on, 15 seconds rest. 3 sets of each group. Pax rotated for deadlifts for 45 seconds
1st group: Cleans, Swings, merkins
2nd group: Clean & press, Snatch, Jump Squats
3rd group: Clean & Jerk, Snatch w/ reverse lunge, Burpee
Mary: Stretching
Announcements: Brut CSAUP, Long Ass Run October 24
T-Claps (Recognition):
Prayer: Church member with Pikachu lost life to COVID

Warm and Moist

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The tennis courts were nice and warm even after the rain poured before our workout.

Warm Up:  Side Straddle Hops, Cotton pickers, Good Morning, L+R overhead stretch, fazio arm circles
The Workout:

Playground:

5 sets,  25% of the Murph:

5 pull ups

10 merkins

15 squats

Jog to rock pule:

5 sets of five exercises:  8-15 reps

curls

triceps presses

lunges

upright rows

shoulder press

ground pounders

In-between sets:  crab walk, jog, lunges to end of parking lot

Jog to pavilion:

Dips

One leg Step ups

Dirkins

Mary:  Took turns calling mary exercises

Announcements:  none

Prayer:  Gratitude and Peace

Thunder: Ultimate on Pitch at Womble

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FNGs: none
Warm Up: Good evenings, SSH, Frankensteins
The Workout: 5 on 5, 5 on 6, back to 5 on 5 with Pikachu changing teams half way.  Lots of 5 count exercises completed when frisbees were dropped or touchdowns were made including: merkins, burpees, monkey jumpers, Carolinas\ dry dock, Imperial Walkers, LBCs, plank jacks, Peter Parker’s…
Mary:  Time ran out
Announcements:  Help Pikachu move on July 3o; see Slack and FB; Aug 4 – Rams turns 50 and he will have Q…please come out and support
T-Claps (Recognition): Beerpressure got his cleats hung up…speedy recovery; Pikachu and Breach were UNSTOPPABLE!  Awesome plays men.
Prayer:  Injured PAX; Family traveling; boy with kidney disease; Unspoken.  YHC took us out.

Honored to lead.  Great work in the sun and humidity. – Dauber