Zoinks and Jinkies!
FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.
Cool Breeze
Luckily, cloud cover brought some wind at the same time we started the workout.
FNGs: None
Warm Up: Side straddle hops, Cotton pickers, L+R overhead stretch, fazio arm circles
The Workout:
Jog to rock pule:
4 sets of five exercises: 8 increasing to 25 reps
curls
triceps presses
Squats
upright rows
shoulder press
3 sets of five exercises: 10 – 15 reps
Merkins
Chest press
Ground Pounders
Double merkin burbies
Bus Drivers
Jog to the pavilion
3 sets of three exercises: 10 reps
One leg step-ups
Dips
Irkins
Mary: Each of us took two cycles of calling Mary exercises
Prayer: Gratitude
A log, kettle bell, rucksack, tire, and another log walk into a bar….
PAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.
FNGs: None
Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.
Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.
Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back
PAX without a toy held plank for round 1 and mountain climbers for round 2.
Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.
PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.
Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.
Back to Old School Workout
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:
- Double Merkin Burpees
- Diamond Merkins
- Balls to the Wall
- Shoulder Taps
- People’s Chair
- One leg step ups
- Lunges
- Dips
- LBC’s
- Mountain Climbers
- 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
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
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
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
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
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
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